logo
BoostcampPNG

Guts PPLWP

by Daven L.

Program Description

🔹 Progression Rules in 5×5 Add weight each workout Squat: +5 lb (2.5 kg) every workout Bench Press, Overhead Press, Barbell Row: +5 lb (2.5 kg) every workout Deadlift: +10 lb (5 kg) every workout → Since you train 3x/week, this adds up to ~15 lb/week on squats and ~30 lb/week on deadlifts in the early stages. If you fail a lift (can’t get 5×5 with good form): Retry the same weight at your next session. If you fail 3 times in a row, deload (reduce the weight by 10%) and build back up. Deloads are part of the plan They allow recovery and give you momentum to break past sticking points. The idea is you’ll come back stronger after a reset. When it gets really heavy You’ll eventually stop being able to add weight every workout. At that point, the program suggests switching to 3×5 instead of 5×5 to reduce fatigue and allow progress.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 18, 2025 10:43
  • Last Edited
    Sep 24, 2025 04:16

Summary

Transform your strength training routine with the Guts PPLWP program, an 8-week journey designed for serious lifters. This 4-day split focuses on push, pull, and leg workouts, ensuring balanced muscle development and optimal recovery. Each session is packed with compound and isolation exercises, including deadlifts, bench presses, and dumbbell rows, tailored to enhance your overall strength and physique. Equip your garage gym and get ready to push your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.3%
Triceps
11.5%
Abs
8.9%
Glutes
8.7%
Chest
8.1%
Upper Back
7.6%
Biceps
6.1%
Front Delts
6.1%
Hamstrings
5.5%
Middle Delts
5.4%
Lats
5.1%
Rear Delts
4.1%
Adductors
2.9%
Abductors
2.3%
Calves
2.3%
Lower Back
1.5%
Forearms
1.5%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
+5 lbs
2
Dumbbell Row
3
10-12 reps
+5 lbs
3
Chest Supported Row (Dumbbell)
3
8-10 reps
+5 lbs
4
Pullover (EZ Bar)
3
12-15 reps
+5 lbs
5
Hammer Curl (Dumbbell)
3
10-12 reps
+5 lbs
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
+5 lbs
2
Barbell Row
3
10-12 reps
+5 lbs
3
Pull-Up (Weighted)
3
10-12 reps
+2.5 lbs
4
Inverse Zottman DB Curl
3
10-12 reps
+5 lbs
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
+2.5 lbs
6
Shrug (Barbell)
3
10-12 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
+5 lbs
2
Dumbbell Row
3
10-12 reps
+5 lbs
3
Chest Supported Row (Dumbbell)
3
8-10 reps
+5 lbs
4
Pullover (EZ Bar)
3
12-15 reps
+5 lbs
5
Hammer Curl (Dumbbell)
3
10-12 reps
+5 lbs
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
+5 lbs
2
Barbell Row
3
10-12 reps
+5 lbs
3
Pull-Up (Weighted)
3
10-12 reps
+2.5 lbs
4
Inverse Zottman DB Curl
3
10-12 reps
+5 lbs
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
+2.5 lbs
6
Shrug (Barbell)
3
10-12 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
+5 lbs
2
Dumbbell Row
3
10-12 reps
+5 lbs
3
Chest Supported Row (Dumbbell)
3
8-10 reps
+5 lbs
4
Pullover (EZ Bar)
3
12-15 reps
+5 lbs
5
Hammer Curl (Dumbbell)
3
10-12 reps
+5 lbs
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
+5 lbs
2
Barbell Row
3
10-12 reps
+5 lbs
3
Pull-Up (Weighted)
3
10-12 reps
+2.5 lbs
4
Inverse Zottman DB Curl
3
10-12 reps
+5 lbs
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
+2.5 lbs
6
Shrug (Barbell)
3
10-12 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
+5 lbs
2
Dumbbell Row
3
10-12 reps
+5 lbs
3
Chest Supported Row (Dumbbell)
3
8-10 reps
+5 lbs
4
Pullover (EZ Bar)
3
12-15 reps
+5 lbs
5
Hammer Curl (Dumbbell)
3
10-12 reps
+5 lbs
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
+5 lbs
2
Barbell Row
3
10-12 reps
+5 lbs
3
Pull-Up (Weighted)
3
10-12 reps
+2.5 lbs
4
Inverse Zottman DB Curl
3
10-12 reps
+5 lbs
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
+2.5 lbs
6
Shrug (Barbell)
3
10-12 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
+5 lbs
2
Lateral Raise (Dumbbell)
3
10-12 reps
+5 lbs
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
+5 lbs
4
Skull Crusher (Dumbbell)
3
8 reps
+5 lbs
5
JM Press
2
8-10 reps
+5 lbs
6
Sit Up
3
10-12 reps
+1 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
+5 lbs
2
Y Raise (Dumbbell)
3
10-12 reps
+2.5 lbs
3
Dip (Weighted)
3
8-10 reps
+5 lbs
4
Incline Chest Fly (Dumbbell)
2
15-20 reps
+5 lbs
5
Overhead Extension (EZ Bar)
3
10-12 reps
+5 lbs
6
Ab Wheel
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
+5 lbs
2
Lateral Raise (Dumbbell)
3
10-12 reps
+5 lbs
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
+5 lbs
4
Skull Crusher (Dumbbell)
3
8 reps
+5 lbs
5
JM Press
2
8-10 reps
+5 lbs
6
Sit Up
3
10-12 reps
+1 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
+5 lbs
2
Y Raise (Dumbbell)
3
10-12 reps
+2.5 lbs
3
Dip (Weighted)
3
8-10 reps
+5 lbs
4
Incline Chest Fly (Dumbbell)
2
15-20 reps
+5 lbs
5
Overhead Extension (EZ Bar)
3
10-12 reps
+5 lbs
6
Ab Wheel
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
+5 lbs
2
Lateral Raise (Dumbbell)
3
10-12 reps
+5 lbs
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
+5 lbs
4
Skull Crusher (Dumbbell)
3
8 reps
+5 lbs
5
JM Press
2
8-10 reps
+5 lbs
6
Sit Up
3
10-12 reps
+1 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
+5 lbs
2
Y Raise (Dumbbell)
3
10-12 reps
+2.5 lbs
3
Dip (Weighted)
3
8-10 reps
+5 lbs
4
Incline Chest Fly (Dumbbell)
2
15-20 reps
+5 lbs
5
Overhead Extension (EZ Bar)
3
10-12 reps
+5 lbs
6
Ab Wheel
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
+5 lbs
2
Lateral Raise (Dumbbell)
3
10-12 reps
+5 lbs
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
+5 lbs
4
Skull Crusher (Dumbbell)
3
8 reps
+5 lbs
5
JM Press
2
8-10 reps
+5 lbs
6
Sit Up
3
10-12 reps
+1 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
+5 lbs
2
Y Raise (Dumbbell)
3
10-12 reps
+2.5 lbs
3
Dip (Weighted)
3
8-10 reps
+5 lbs
4
Incline Chest Fly (Dumbbell)
2
15-20 reps
+5 lbs
5
Overhead Extension (EZ Bar)
3
10-12 reps
+5 lbs
6
Ab Wheel
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
+5 lbs
2
Reverse Nordic Curl
3
8-10 reps
RPE 9
3
Hip Abduction (Band)
3
10 reps
RPE 9
4
Platz Squat
3
10-12 reps
+5 lbs
5
Standing Calf Raise
3
12-15 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
+5 lbs
2
Reverse Nordic Curl
3
8-10 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
2
8 reps
+5 lbs
4
Hip Abduction (Band)
3
10-12 reps
+5 lbs
5
Platz Squat
3
10-12 reps
+5 lbs
6
Standing Calf Raise
3
10-12 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
+5 lbs
2
Reverse Nordic Curl
3
8-10 reps
RPE 9
3
Hip Abduction (Band)
3
10 reps
RPE 9
4
Platz Squat
3
10-12 reps
+5 lbs
5
Standing Calf Raise
3
12-15 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
+5 lbs
2
Reverse Nordic Curl
3
8-10 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
2
8 reps
+5 lbs
4
Hip Abduction (Band)
3
10-12 reps
+5 lbs
5
Platz Squat
3
10-12 reps
+5 lbs
6
Standing Calf Raise
3
10-12 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
+5 lbs
2
Reverse Nordic Curl
3
8-10 reps
RPE 9
3
Hip Abduction (Band)
3
10 reps
RPE 9
4
Platz Squat
3
10-12 reps
+5 lbs
5
Standing Calf Raise
3
12-15 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
+5 lbs
2
Reverse Nordic Curl
3
8-10 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
2
8 reps
+5 lbs
4
Hip Abduction (Band)
3
10-12 reps
+5 lbs
5
Platz Squat
3
10-12 reps
+5 lbs
6
Standing Calf Raise
3
10-12 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
+5 lbs
2
Reverse Nordic Curl
3
8-10 reps
RPE 9
3
Hip Abduction (Band)
3
10 reps
RPE 9
4
Platz Squat
3
10-12 reps
+5 lbs
5
Standing Calf Raise
3
12-15 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
+5 lbs
2
Reverse Nordic Curl
3
8-10 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
2
8 reps
+5 lbs
4
Hip Abduction (Band)
3
10-12 reps
+5 lbs
5
Platz Squat
3
10-12 reps
+5 lbs
6
Standing Calf Raise
3
10-12 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
2
Seated Overhead Press (Barbell)
2
8-12 reps
+5 lbs
3
Incline Curl (Dumbbell)
3
10-12 reps
+5 lbs
4
French Press
3
10 reps
+5 lbs
5
Preacher Curl (Barbell)
2
12-15 reps
+5 lbs
6
Tricep Kickback
2
12-15 reps
+5 lbs
7
Lying Leg Raise
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
2
Seated Overhead Press (Barbell)
3
8-12 reps
+5 lbs
3
Skull Crusher (Barbell)
3
10-12 reps
+5 lbs
4
Spider Curl
3
10-12 reps
+5 lbs
5
JM Press
2
12-15 reps
+5 lbs
6
Incline Curl (Dumbbell)
2
12-15 reps
+5 lbs
7
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
2
Seated Overhead Press (Barbell)
2
8-12 reps
+5 lbs
3
Incline Curl (Dumbbell)
3
10-12 reps
+5 lbs
4
French Press
3
10 reps
+5 lbs
5
Preacher Curl (Barbell)
2
12-15 reps
+5 lbs
6
Tricep Kickback
2
12-15 reps
+5 lbs
7
Lying Leg Raise
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
2
Seated Overhead Press (Barbell)
3
8-12 reps
+5 lbs
3
Skull Crusher (Barbell)
3
10-12 reps
+5 lbs
4
Spider Curl
3
10-12 reps
+5 lbs
5
JM Press
2
12-15 reps
+5 lbs
6
Incline Curl (Dumbbell)
2
12-15 reps
+5 lbs
7
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
2
Seated Overhead Press (Barbell)
2
8-12 reps
+5 lbs
3
Incline Curl (Dumbbell)
3
10-12 reps
+5 lbs
4
French Press
3
10 reps
+5 lbs
5
Preacher Curl (Barbell)
2
12-15 reps
+5 lbs
6
Tricep Kickback
2
12-15 reps
+5 lbs
7
Lying Leg Raise
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
2
Seated Overhead Press (Barbell)
3
8-12 reps
+5 lbs
3
Skull Crusher (Barbell)
3
10-12 reps
+5 lbs
4
Spider Curl
3
10-12 reps
+5 lbs
5
JM Press
2
12-15 reps
+5 lbs
6
Incline Curl (Dumbbell)
2
12-15 reps
+5 lbs
7
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
2
Seated Overhead Press (Barbell)
2
8-12 reps
+5 lbs
3
Incline Curl (Dumbbell)
3
10-12 reps
+5 lbs
4
French Press
3
10 reps
+5 lbs
5
Preacher Curl (Barbell)
2
12-15 reps
+5 lbs
6
Tricep Kickback
2
12-15 reps
+5 lbs
7
Lying Leg Raise
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
2
Seated Overhead Press (Barbell)
3
8-12 reps
+5 lbs
3
Skull Crusher (Barbell)
3
10-12 reps
+5 lbs
4
Spider Curl
3
10-12 reps
+5 lbs
5
JM Press
2
12-15 reps
+5 lbs
6
Incline Curl (Dumbbell)
2
12-15 reps
+5 lbs
7
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
+5 lbs
2
Dumbbell Row
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
+5 lbs
+5 lbs
+5 lbs
3
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
+5 lbs
+5 lbs
+5 lbs
4
Pullover (EZ Bar)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
+5 lbs
+5 lbs
+5 lbs
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
+5 lbs
+5 lbs
+5 lbs
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
+5 lbs
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
+5 lbs
+5 lbs
+5 lbs
3
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
+5 lbs
+5 lbs
+5 lbs
4
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+5 lbs
+5 lbs
+5 lbs
5
JM Press
1 Set
1 Set
8-10 Reps
8-10 Reps
+5 lbs
+5 lbs
6
Sit Up
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
+1 lbs
+1 lbs
+1 lbs
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
+5 lbs
2
Reverse Nordic Curl
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
3
Hip Abduction (Band)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
4
Platz Squat
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
+5 lbs
+5 lbs
+5 lbs
5
Standing Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
+5 lbs
+5 lbs
+5 lbs
Day 4
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
2
Seated Overhead Press (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
+5 lbs
+5 lbs
3
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
+5 lbs
+5 lbs
+5 lbs
4
French Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+5 lbs
+5 lbs
+5 lbs
5
Preacher Curl (Barbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
+5 lbs
+5 lbs
6
Tricep Kickback
1 Set
1 Set
12-15 Reps
12-15 Reps
+5 lbs
+5 lbs
7
Lying Leg Raise
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@9
@9
@9