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Ppl

by Braden M.

Program Description

**PPL: 12-Week Strength Training Program** Unlock your full potential with this comprehensive 12-week PPL (Push, Pull, Legs) program designed for lifters at any level. Structured over 72 sessions, this program focuses on building strength and muscle through a balanced mix of compound and isolation exercises. Each week, you’ll target major muscle groups with proven movements like the bench press, squats, and lat pulldowns, ensuring you develop a well-rounded physique. Get ready to elevate your training and achieve your fitness goals with a systematic approach that keeps you motivated and progressing every step of the way!

Program Overview

  • Level
    Intermediate, Novice, Advanced, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 04, 2025 05:37
  • Last Edited
    Nov 04, 2025 05:44
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.2%
Biceps
11.2%
Triceps
9.5%
Quadriceps
9.5%
Front Delts
9.5%
Chest
8.6%
Middle Delts
8.6%
Lats
7.8%
Upper Back
7.8%
Glutes
6%
Lower Back
3.4%
Abs
2.6%
Adductors
1.7%
Forearms
1.7%
Rear Delts
0.9%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Barbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Barbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Barbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Barbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Barbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Barbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Barbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Barbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Barbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Barbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Barbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Barbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Lateral Raise (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Barbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Barbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Barbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Barbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Barbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Barbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Barbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Barbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Barbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Barbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Barbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Barbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
-
2
Chest Fly (Machine)
2 Sets
-
3
Seated Shoulder Press (Dumbbell)
2 Sets
-
4
Tricep Pushdown (Cable)
2 Sets
-
5
Lateral Raise (Machine)
2 Sets
-
Day 2
1
Wide Grip Lat Pulldown
2 Sets
-
2
Chest Supported Row (Machine)
2 Sets
-
3
Preacher Curl (Barbell)
2 Sets
-
4
Hammer Curl (Dumbbell)
2 Sets
-
Day 3
1
Squat (Barbell)
2 Sets
-
2
Leg Extension
2 Sets
-
3
Seated Hamstring Curl
2 Sets
-
4
Romanian Deadlift (Barbell)
2 Sets
-
Day 4
1
Bench Press (Barbell)
2 Sets
-
2
Chest Fly (Machine)
2 Sets
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3
Seated Shoulder Press (Dumbbell)
2 Sets
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4
Tricep Pushdown (Cable)
2 Sets
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5
Lateral Raise (Machine)
2 Sets
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Day 5
1
Wide Grip Lat Pulldown
2 Sets
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2
Chest Supported Row (Machine)
2 Sets
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3
Preacher Curl (Barbell)
2 Sets
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4
Hammer Curl (Dumbbell)
2 Sets
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Day 6
1
Squat (Barbell)
2 Sets
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2
Leg Extension
2 Sets
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3
Seated Hamstring Curl
2 Sets
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4
Romanian Deadlift (Barbell)
2 Sets
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