SUPRIT'S PPL

by Corrupt Sniper

2 athletes joined

Program Description

This program is designed to maximize hypertrophy through structured Push–Pull–Legs training with intelligent volume, proper recovery, and clear progression. It prioritizes mechanical tension on strength-focused days and targeted muscle activation on hypertrophy-focused days, eliminating redundant exercises and junk volume. The goal is consistent muscle growth, balanced development, and long-term sustainability through disciplined execution rather than random intensity.

Program Overview

Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
100 minutes
Created
Jan 27, 2026 03:26
Last Edited
Feb 11, 2026 08:32

Muscle Engagement

Front

Back

MuscleSet

Front Delts

11%

Triceps

10.6%

Chest

9.1%

Hamstrings

8.5%

Glutes

8.1%

Lats

7.7%

Upper Back

7.7%

Quadriceps

7.7%

Biceps

7.3%

Middle Delts

6.5%

Rear Delts

4.3%

Calves

3.3%

Lower Back

2.6%

Abs

2.2%

Forearms

Abductors

1.2%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Bench Press (Barbell)

Incline Chest Press (Machine)

Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Chest Press (Machine)

V-Handle Tricep Pushdown (Cable)

Day 1

Bench Press (Barbell)

Incline Chest Press (Machine)

Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Chest Press (Machine)

V-Handle Tricep Pushdown (Cable)

Day 1

Bench Press (Barbell)

Incline Chest Press (Machine)

Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Chest Press (Machine)

V-Handle Tricep Pushdown (Cable)

Day 1

Bench Press (Barbell)

Incline Chest Press (Machine)

Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Chest Press (Machine)

V-Handle Tricep Pushdown (Cable)

Day 2

Lat Pulldown

Chest Supported Row (Machine)

Seated Row (Cable)

Cable Crossover Rear Delt Flt

Bicep Curl (EZ Bar)

Preacher Curl (Machine)

Day 2

Lat Pulldown

Chest Supported Row (Machine)

Seated Row (Cable)

Cable Crossover Rear Delt Flt

Bicep Curl (EZ Bar)

Preacher Curl (Machine)

Day 2

Lat Pulldown

Chest Supported Row (Machine)

Seated Row (Cable)

Cable Crossover Rear Delt Flt

Bicep Curl (EZ Bar)

Preacher Curl (Machine)

Day 2

Lat Pulldown

Chest Supported Row (Machine)

Seated Row (Cable)

Cable Crossover Rear Delt Flt

Bicep Curl (EZ Bar)

Preacher Curl (Machine)

Day 3

Pendulum Squat

Hack Squat

Leg Curl

Leg Extension

Seated Calf Raise

Day 3

Pendulum Squat

Hack Squat

Leg Curl

Leg Extension

Seated Calf Raise

Day 3

Pendulum Squat

Hack Squat

Leg Curl

Leg Extension

Seated Calf Raise

Day 3

Pendulum Squat

Hack Squat

Leg Curl

Leg Extension

Seated Calf Raise

Day 4

Incline Chest Press (Machine)

Pec Deck (Machine)

Chest Fly (Cable)

Low To High Cable Fly

Arnold Press

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Day 4

Incline Chest Press (Machine)

Pec Deck (Machine)

Chest Fly (Cable)

Low To High Cable Fly

Arnold Press

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Day 4

Incline Chest Press (Machine)

Pec Deck (Machine)

Chest Fly (Cable)

Low To High Cable Fly

Arnold Press

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Day 4

Incline Chest Press (Machine)

Pec Deck (Machine)

Chest Fly (Cable)

Low To High Cable Fly

Arnold Press

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Day 5

Lat Pulldown (Close Grip)

Chest Supported Row (Machine)

Pullover (Machine)

Cable Crossover Rear Delt Flt

Back Extension

Bicep Curl (EZ Bar)

Hammer Curl (Dumbbell)

Day 5

Lat Pulldown (Close Grip)

Chest Supported Row (Machine)

Pullover (Machine)

Cable Crossover Rear Delt Flt

Back Extension

Bicep Curl (EZ Bar)

Hammer Curl (Dumbbell)

Day 5

Lat Pulldown (Close Grip)

Chest Supported Row (Machine)

Pullover (Machine)

Cable Crossover Rear Delt Flt

Back Extension

Bicep Curl (EZ Bar)

Hammer Curl (Dumbbell)

Day 5

Lat Pulldown (Close Grip)

Chest Supported Row (Machine)

Pullover (Machine)

Cable Crossover Rear Delt Flt

Back Extension

Bicep Curl (EZ Bar)

Hammer Curl (Dumbbell)

Day 6

Hip Thrust (Machine)

Pendulum Squat

Single Leg Press

Hip Abductor (Machine)

Leg Extension

Leg Curl

Seated Calf Raise

Day 6

Hip Thrust (Machine)

Pendulum Squat

Single Leg Press

Hip Abductor (Machine)

Leg Extension

Leg Curl

Seated Calf Raise

Day 6

Hip Thrust (Machine)

Pendulum Squat

Single Leg Press

Hip Abductor (Machine)

Leg Extension

Leg Curl

Seated Calf Raise

Day 6

Hip Thrust (Machine)

Pendulum Squat

Single Leg Press

Hip Abductor (Machine)

Leg Extension

Leg Curl

Seated Calf Raise

Day 1

Bench Press (Barbell)

4 Sets

Incline Chest Press (Machine)

3 Sets

Overhead Press (Dumbbell)

4 Sets

Lateral Raise (Dumbbell)

5 Sets

Chest Press (Machine)

3 Sets

V-Handle Tricep Pushdown (Cable)

3 Sets

Day 2

Lat Pulldown

4 Sets

Chest Supported Row (Machine)

3 Sets

Seated Row (Cable)

3 Sets

Cable Crossover Rear Delt Flt

3 Sets

Bicep Curl (EZ Bar)

3 Sets

Preacher Curl (Machine)

2 Sets

Day 6

Hip Thrust (Machine)

4 Sets

Pendulum Squat

3 Sets

Single Leg Press

3 Sets

Hip Abductor (Machine)

3 Sets

Leg Extension

3 Sets

Leg Curl

3 Sets

Seated Calf Raise

4 Sets

Day 3

Pendulum Squat

4 Sets

Hack Squat

3 Sets

Leg Curl

3 Sets

Leg Extension

3 Sets

Seated Calf Raise

4 Sets

Day 5

Lat Pulldown (Close Grip)

3 Sets

Chest Supported Row (Machine)

3 Sets

Pullover (Machine)

3 Sets

Cable Crossover Rear Delt Flt

3 Sets

Back Extension

3 Sets

Bicep Curl (EZ Bar)

3 Sets

Hammer Curl (Dumbbell)

2 Sets

Day 4

Incline Chest Press (Machine)

3 Sets

Pec Deck (Machine)

3 Sets

Chest Fly (Cable)

2 Sets

Low To High Cable Fly

3 Sets

Arnold Press

3 Sets

Lateral Raise (Dumbbell)

4 Sets

Tricep Pushdown (Cable)

3 Sets