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PPL

by Parth P.

Program Description

**PPL: Push, Pull, Legs Workout Program** Transform your strength and physique in just 4 weeks with this comprehensive PPL program, designed for serious lifters. Comprising 12 training sessions, you'll engage in a balanced mix of compound and isolation exercises targeting all major muscle groups. Each workout is meticulously crafted to ensure progressive overload, helping you build muscle and increase strength effectively. Get ready to push your limits and achieve your fitness goals!

Program Overview

  • Level
    Intermediate, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 04, 2026 11:42
  • Last Edited
    Feb 28, 2026 09:56
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.2%
Abs
11.8%
Glutes
9.2%
Hamstrings
9.2%
Upper Back
7.9%
Triceps
7.9%
Front Delts
7.9%
Lats
5.3%
Biceps
5.3%
Chest
5.3%
Middle Delts
5.3%
Lower Back
2.6%
Rear Delts
2.6%
Adductors
2.6%
Calves
2.6%
Forearms
1.3%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Barbell)
3
12 reps
RPE 7
6
Hanging Leg Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Barbell)
3
12 reps
RPE 7
6
Hanging Leg Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Barbell)
3
12 reps
RPE 7
6
Hanging Leg Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Barbell)
3
12 reps
RPE 7
6
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Overhead Press (Dumbbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
3
20 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Overhead Press (Dumbbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
3
20 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Overhead Press (Dumbbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
3
20 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Overhead Press (Dumbbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
3
20 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Plank
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Plank
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Plank
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Plank
3
1 mins
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
8 Reps
@9
3
Seated Row (Cable)
3 Sets
12 Reps
@8
4
Face Pull
3 Sets
15 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
12 Reps
@7
6
Hanging Leg Raise
3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
@8.5
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@7
4
Standing Calf Raise
3 Sets
12 Reps
@7
5
Leg Extension
3 Sets
12 Reps
@7
6
Plank
3 Sets
1 mins
@7
Day 2
1
Bench Press (Dumbbell)
3 Sets
8 Reps
-
2
Overhead Press (Dumbbell)
3 Sets
10 Reps
-
3
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
-
4
Lateral Raise (Cable)
3 Sets
20 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-