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PPL 3 Day

by Dakota M.
37 athletes joined

Program Description

To get stronger and get bigger.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 26, 2024 08:39
  • Last Edited
    Jun 18, 2025 10:44

Summary

Transform your strength training with the PPL 3 Day program, designed for a balanced approach to building muscle over 12 weeks. This program focuses on a Push-Pull-Legs split, allowing you to effectively target all major muscle groups three times a week. Each session incorporates a variety of exercises, from lat pulldowns to squats, ensuring comprehensive development and strength gains. Ideal for those ready to elevate their fitness journey, this program combines intensity with structure to help you achieve your goals.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Rear Delt Fly (Machine)
3
15 reps
RPE 9
3
Bent Over Row (Barbell)
4
10 reps
RPE 6
4
Hammer Curl
4
12 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
7
Upright Row (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Rear Delt Fly (Machine)
3
15 reps
RPE 9
3
Bent Over Row (Barbell)
4
10 reps
RPE 8
4
Hammer Curl
4
12 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
7
Upright Row (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Rear Delt Fly (Machine)
3
15 reps
RPE 9
3
Bent Over Row (Barbell)
4
8 reps
RPE 6
4
Hammer Curl
4
12 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
7
Upright Row (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Rear Delt Fly (Machine)
3
15 reps
RPE 9
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Hammer Curl
4
12 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
7
Upright Row (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Rear Delt Fly (Machine)
3
15 reps
RPE 9
3
Bent Over Row (Barbell)
4
6 reps
RPE 6
4
Hammer Curl
4
12 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
7
Upright Row (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Rear Delt Fly (Machine)
3
15 reps
RPE 9
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Hammer Curl
4
12 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
7
Upright Row (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Rear Delt Fly (Machine)
3
15 reps
RPE 9
3
Bent Over Row (Barbell)
4
10 reps
RPE 6
4
Hammer Curl
4
12 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
7
Upright Row (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Rear Delt Fly (Machine)
3
15 reps
RPE 9
3
Bent Over Row (Barbell)
4
10 reps
RPE 8
4
Hammer Curl
4
12 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
7
Upright Row (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Rear Delt Fly (Machine)
3
15 reps
RPE 9
3
Bent Over Row (Barbell)
4
8 reps
RPE 6
4
Hammer Curl
4
12 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
7
Upright Row (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Rear Delt Fly (Machine)
3
15 reps
RPE 9
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Hammer Curl
4
12 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
7
Upright Row (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Rear Delt Fly (Machine)
3
15 reps
RPE 9
3
Bent Over Row (Barbell)
4
10 reps
RPE 6
4
Hammer Curl
4
12 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
7
Upright Row (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Rear Delt Fly (Machine)
3
15 reps
RPE 9
3
Bent Over Row (Barbell)
4
10 reps
RPE 6
4
Hammer Curl
4
12 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
7
Upright Row (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6
2
Hamstring Curl
4
12 reps
RPE 9
3
Leg Extension
4
15 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Hack Squat
3
10 reps
RPE 7
6
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Hamstring Curl
4
12 reps
RPE 9
3
Leg Extension
4
15 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Hack Squat
3
10 reps
RPE 7
6
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 6
2
Hamstring Curl
4
12 reps
RPE 9
3
Leg Extension
4
15 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
5
Hack Squat
3
10 reps
RPE 7
6
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hamstring Curl
4
12 reps
RPE 9
3
Leg Extension
4
15 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Hack Squat
3
10 reps
RPE 7
6
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 6
2
Hamstring Curl
4
12 reps
RPE 9
3
Leg Extension
4
15 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Hack Squat
3
10 reps
RPE 7
6
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Hamstring Curl
4
12 reps
RPE 9
3
Leg Extension
4
15 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Hack Squat
3
10 reps
RPE 7
6
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 6
2
Hamstring Curl
4
12 reps
RPE 9
3
Leg Extension
4
15 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Hack Squat
3
10 reps
RPE 7
6
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Hamstring Curl
4
12 reps
RPE 9
3
Leg Extension
4
15 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Hack Squat
3
10 reps
RPE 7
6
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 6
2
Hamstring Curl
4
12 reps
RPE 9
3
Leg Extension
4
15 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Hack Squat
3
10 reps
RPE 7
6
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Hamstring Curl
4
12 reps
RPE 9
3
Leg Extension
4
15 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Hack Squat
3
10 reps
RPE 7
6
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 9
2
Hamstring Curl
4
12 reps
RPE 9
3
Leg Extension
4
15 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Hack Squat
3
10 reps
RPE 7
6
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3 reps
3 reps
3 reps
RPE 6
RPE 8
RPE 10
2
Hamstring Curl
4
12 reps
RPE 9
3
Leg Extension
4
15 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Hack Squat
3
10 reps
RPE 7
6
Standing Calf Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 6
2
Tricep Pushdown (Cable)
4
12 reps
RPE 9
3
Chest Fly (Machine)
4
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
5
Shoulder Press (Plate Loaded)
4
12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
8
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 8
2
Tricep Pushdown (Cable)
4
12 reps
RPE 9
3
Chest Fly (Machine)
4
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
5
Shoulder Press (Plate Loaded)
4
12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
8
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 6
2
Tricep Pushdown (Cable)
4
12 reps
RPE 9
3
Chest Fly (Machine)
4
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
5
Shoulder Press (Plate Loaded)
4
12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
8
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Tricep Pushdown (Cable)
4
12 reps
RPE 9
3
Chest Fly (Machine)
4
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
5
Shoulder Press (Plate Loaded)
4
12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
8
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 6
2
Tricep Pushdown (Cable)
4
12 reps
RPE 9
3
Chest Fly (Machine)
4
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
5
Shoulder Press (Plate Loaded)
4
12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
8
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Tricep Pushdown (Cable)
4
12 reps
RPE 9
3
Chest Fly (Machine)
4
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
5
Shoulder Press (Plate Loaded)
4
12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
8
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 6
2
Tricep Pushdown (Cable)
4
12 reps
RPE 9
3
Chest Fly (Machine)
4
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
5
Shoulder Press (Plate Loaded)
4
12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
8
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Tricep Pushdown (Cable)
4
12 reps
RPE 9
3
Chest Fly (Machine)
4
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
5
Shoulder Press (Plate Loaded)
4
12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
8
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 6
2
Tricep Pushdown (Cable)
4
12 reps
RPE 9
3
Chest Fly (Machine)
4
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
5
Shoulder Press (Plate Loaded)
4
12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
8
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Tricep Pushdown (Cable)
4
12 reps
RPE 9
3
Chest Fly (Machine)
4
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
5
Shoulder Press (Plate Loaded)
4
12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
8
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 9
2
Tricep Pushdown (Cable)
4
12 reps
RPE 9
3
Chest Fly (Machine)
4
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
5
Shoulder Press (Plate Loaded)
4
12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
8
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
3 reps
3 reps
3 reps
1 reps
RPE 6
RPE 8
RPE 10
RPE 10
2
Tricep Pushdown (Cable)
4
12 reps
RPE 9
3
Chest Fly (Machine)
4
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
5
Shoulder Press (Plate Loaded)
4
12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
8
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown
4 Sets
12 Reps
@9
2
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
3
Bent Over Row (Barbell)
4 Sets
10 Reps
@6
4
Hammer Curl
4 Sets
12 Reps
@9
5
Seated Row (Cable)
3 Sets
12 Reps
@9
6
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@9
7
Upright Row (Cable)
3 Sets
12 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@6
2
Hamstring Curl
4 Sets
12 Reps
@9
3
Leg Extension
4 Sets
15 Reps
@9
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
5
Hack Squat
3 Sets
10 Reps
@7
6
Standing Calf Raise
3 Sets
15 Reps
@10
Day 3
1
Bench Press (Barbell)
4 Sets
10 Reps
@6
2
Tricep Pushdown (Cable)
4 Sets
12 Reps
@9
3
Chest Fly (Machine)
4 Sets
15 Reps
@9
4
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@9
5
Shoulder Press (Plate Loaded)
4 Sets
12 Reps
@9
6
Skull Crusher (Barbell)
3 Sets
10 Reps
@9
7
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@9
8
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@9