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PPL- basic home gym setup. Limited cables

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Program Description

Muscle mass development paired with maintenance

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 27, 2025 02:34
  • Last Edited
    Oct 16, 2025 04:29

Summary

Transform your home workouts with this 8-week PPL program designed for those with a basic garage gym setup and limited cable equipment. Training six days a week, you'll focus on push, pull, and leg movements that maximize strength and muscle growth using barbells and dumbbells. Each session is crafted to challenge your limits and build a solid foundation, ensuring you make the most of your available resources. Get ready to elevate your fitness game and achieve impressive results right from the comfort of your home!
Muscle Engagement
Front
Back
MuscleSet
Biceps
11.9%
Upper Back
11.6%
Triceps
10%
Quadriceps
9.7%
Glutes
9.1%
Lats
8.2%
Hamstrings
6.9%
Chest
6%
Abs
5.3%
Front Delts
5%
Middle Delts
4.2%
Calves
3.1%
Lower Back
3.1%
Rear Delts
2.3%
Adductors
1.9%
Forearms
1.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Dip (Weighted)
3
-
4
Chest Fly (Cable)
2
-
5
Lateral Raise (Cable)
2
AMRAP
-
6
Rear Delt Fly (Machine)
2
AMRAP
-
7
Overhead Tricep Extension (Cable)
2
AMRAP
-
8
Tricep Pushdown (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Dip (Weighted)
3
-
4
Chest Fly (Cable)
3
-
5
Lateral Raise (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Dip (Weighted)
3
-
4
Chest Fly (Cable)
3
-
5
Lateral Raise (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Dip (Weighted)
3
-
4
Chest Fly (Cable)
3
-
5
Lateral Raise (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Dip (Weighted)
3
-
4
Chest Fly (Cable)
3
-
5
Lateral Raise (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Dip (Weighted)
3
-
4
Chest Fly (Cable)
3
-
5
Lateral Raise (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Dip (Weighted)
3
-
4
Chest Fly (Cable)
3
-
5
Lateral Raise (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Dip (Weighted)
3
-
4
Chest Fly (Cable)
3
-
5
Lateral Raise (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Tricep Pushdown (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Weighted)
3
-
3
Single Arm High Row (Cable)
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Bicep Curl (Cable)
3
-
6
Hammer Curl
3
-
7
Abs Crunch (Weighted)
1
2
15 reps
RPE 8
-
8
Side Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Weighted)
3
-
3
Single Arm High Row (Cable)
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Bicep Curl (Cable)
3
-
6
Hammer Curl
3
-
7
Abs Crunch (Weighted)
1
2
15 reps
RPE 8
-
8
Side Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Weighted)
3
-
3
Single Arm High Row (Cable)
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Bicep Curl (Cable)
3
-
6
Hammer Curl
3
-
7
Abs Crunch (Weighted)
1
2
15 reps
RPE 8
-
8
Side Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Weighted)
3
-
3
Single Arm High Row (Cable)
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Bicep Curl (Cable)
3
-
6
Hammer Curl
3
-
7
Abs Crunch (Weighted)
1
2
15 reps
RPE 8
-
8
Side Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Weighted)
3
-
3
Single Arm High Row (Cable)
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Bicep Curl (Cable)
3
-
6
Hammer Curl
3
-
7
Abs Crunch (Weighted)
1
2
15 reps
RPE 8
-
8
Side Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Weighted)
3
-
3
Single Arm High Row (Cable)
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Bicep Curl (Cable)
3
-
6
Hammer Curl
3
-
7
Abs Crunch (Weighted)
1
2
15 reps
RPE 8
-
8
Side Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Weighted)
3
-
3
Single Arm High Row (Cable)
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Bicep Curl (Cable)
3
-
6
Hammer Curl
3
-
7
Abs Crunch (Weighted)
1
2
15 reps
RPE 8
-
8
Side Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Weighted)
3
-
3
Single Arm High Row (Cable)
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Bicep Curl (Cable)
3
-
6
Hammer Curl
3
-
7
Abs Crunch (Weighted)
1
2
15 reps
RPE 8
-
8
Side Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Single Leg Deadlift
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Single Leg Deadlift
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Single Leg Deadlift
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Single Leg Deadlift
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Single Leg Deadlift
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Single Leg Deadlift
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Single Leg Deadlift
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Single Leg Deadlift
3
-
5
Standing Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Dip (Weighted)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Landmine Press
1
-
6
Rear Delt Fly (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Dip (Weighted)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Landmine Press
1
-
6
Rear Delt Fly (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Dip (Weighted)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Landmine Press
1
-
6
Rear Delt Fly (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Dip (Weighted)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Landmine Press
1
-
6
Rear Delt Fly (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Dip (Weighted)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Landmine Press
1
-
6
Rear Delt Fly (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Dip (Weighted)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Landmine Press
1
-
6
Rear Delt Fly (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Dip (Weighted)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Landmine Press
1
-
6
Rear Delt Fly (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Dip (Weighted)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Landmine Press
1
-
6
Rear Delt Fly (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Barbell Row
3
-
3
Seated Row (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Barbell Row
3
-
3
Seated Row (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Barbell Row
3
-
3
Seated Row (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Barbell Row
3
-
3
Seated Row (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Barbell Row
3
-
3
Seated Row (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Barbell Row
3
-
3
Seated Row (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Barbell Row
3
-
3
Seated Row (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Barbell Row
3
-
3
Seated Row (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Squat (Barbell)
3
-
4
Bulgarian Split Squat (Barbell)
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Squat (Barbell)
3
-
4
Bulgarian Split Squat (Barbell)
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Squat (Barbell)
3
-
4
Bulgarian Split Squat (Barbell)
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Squat (Barbell)
3
-
4
Bulgarian Split Squat (Barbell)
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Squat (Barbell)
3
-
4
Bulgarian Split Squat (Barbell)
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Squat (Barbell)
3
-
4
Bulgarian Split Squat (Barbell)
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Squat (Barbell)
3
-
4
Bulgarian Split Squat (Barbell)
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Squat (Barbell)
3
-
4
Bulgarian Split Squat (Barbell)
3
-
5
Standing Calf Raise
3
-
Week 1
1 / 8 Weeks
Day 2
1
Barbell Row
3 Sets
6 Reps
-
2
Pull-Up (Weighted)
3 Sets
-
3
Single Arm High Row (Cable)
3 Sets
-
4
Bicep Curl (EZ Bar)
3 Sets
-
5
Bicep Curl (Cable)
3 Sets
-
6
Hammer Curl
3 Sets
-
7
Abs Crunch (Weighted)
1 Set
2 Sets
15 Reps
@8
-
8
Side Plank
1 Set
-
Day 3
1
Squat (Barbell)
3 Sets
-
2
Romanian Deadlift (Barbell)
3 Sets
6 Reps
-
3
Reverse Lunge (Dumbbell)
3 Sets
8 Reps
-
4
Single Leg Deadlift
3 Sets
-
5
Standing Calf Raise
3 Sets
-
Day 4
1
Incline Bench Press (Barbell)
1 Set
-
2
Overhead Press (Barbell)
1 Set
-
3
Dip (Weighted)
3 Sets
-
4
Tricep Pushdown (Cable)
3 Sets
-
5
Landmine Press
1 Set
-
6
Rear Delt Fly (Dumbbell)
1 Set
-
Day 5
1
Pull-Up (Weighted)
3 Sets
-
2
Barbell Row
3 Sets
-
3
Seated Row (Cable)
3 Sets
-
4
Bicep Curl (Cable)
3 Sets
-
5
Concentration Curl
3 Sets
-
6
Hammer Curl
3 Sets
-
Day 6
1
Clean Deadlift
3 Sets
-
2
Romanian Deadlift (Barbell)
3 Sets
-
3
Squat (Barbell)
3 Sets
-
4
Bulgarian Split Squat (Barbell)
3 Sets
-
5
Standing Calf Raise
3 Sets
-
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Overhead Press (Barbell)
3 Sets
-
3
Dip (Weighted)
3 Sets
-
4
Chest Fly (Cable)
2 Sets
-
5
Lateral Raise (Cable)
2 Sets
AMRAP
-
6
Rear Delt Fly (Machine)
2 Sets
AMRAP
-
7
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
-
8
Tricep Pushdown (Cable)
2 Sets
AMRAP
-