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JP’s PPL

by Josh P.
1 athletes joined

Program Description

**JP’s PPL** is a dynamic twist on classic PPL for strength and physique.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 24, 2025 12:00
  • Last Edited
    Jul 02, 2025 12:02

Summary

JP’s PPL is a dynamic 6-week program designed to maximize your strength and muscle gains with a balanced Push-Pull-Legs split. Training four days a week, you’ll engage in a variety of exercises including bodyweight movements, kettlebell swings, and barbell lifts, ensuring a comprehensive approach to building strength and endurance. Each workout is crafted to challenge your limits while promoting recovery, making it perfect for both beginners and seasoned lifters. Get ready to transform your physique and elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.8%
Glutes
13.7%
Hamstrings
11.9%
Chest
9.6%
Triceps
7.7%
Abs
7.5%
Front Delts
7.1%
Lats
6.9%
Upper Back
6.3%
Lower Back
5.6%
Middle Delts
2.9%
Adductors
2.7%
Biceps
2.3%
Other
1.9%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
12 reps
RPE 6.5
2
Squat (Bodyweight)
2
12 reps
RPE 6.5
3
Squat (Barbell)
3
8 reps
RPE 8
4
Chest Press (Machine)
3
8 reps
RPE 8
5
Push Press (Barbell)
3
8 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
12 reps
RPE 6.5
2
Squat (Bodyweight)
2
12 reps
RPE 6.5
3
Squat (Barbell)
3
8 reps
RPE 8
4
Chest Press (Machine)
3
8 reps
RPE 8
5
Push Press (Barbell)
3
8 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
12 reps
RPE 6.5
2
Squat (Bodyweight)
2
12 reps
RPE 6.5
3
Squat (Barbell)
3
8 reps
RPE 8
4
Chest Press (Machine)
3
8 reps
RPE 8
5
Push Press (Barbell)
3
8 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
12 reps
RPE 6.5
2
Squat (Bodyweight)
2
12 reps
RPE 6.5
3
Squat (Barbell)
3
8 reps
RPE 8
4
Chest Press (Machine)
3
8 reps
RPE 8
5
Push Press (Barbell)
3
8 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
12 reps
RPE 6.5
2
Squat (Bodyweight)
2
12 reps
RPE 6.5
3
Squat (Barbell)
3
8 reps
RPE 8
4
Chest Press (Machine)
3
8 reps
RPE 8
5
Push Press (Barbell)
3
8 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
12 reps
RPE 6.5
2
Squat (Bodyweight)
2
12 reps
RPE 6.5
3
Squat (Barbell)
3
8 reps
RPE 8
4
Chest Press (Machine)
3
8 reps
RPE 8
5
Push Press (Barbell)
3
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
8 reps
RPE 6.5
2
Kettlebell Swing
1
20 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Leg Raise (Captain's Chair)
2
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
8 reps
RPE 6.5
2
Kettlebell Swing
1
20 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Leg Raise (Captain's Chair)
2
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
8 reps
RPE 6.5
2
Kettlebell Swing
1
20 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Leg Raise (Captain's Chair)
2
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
8 reps
RPE 6.5
2
Kettlebell Swing
1
20 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Leg Raise (Captain's Chair)
2
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
8 reps
RPE 6.5
2
Kettlebell Swing
1
20 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Leg Raise (Captain's Chair)
2
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
8 reps
RPE 6.5
2
Kettlebell Swing
1
20 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Leg Raise (Captain's Chair)
2
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
12 reps
RPE 6.5
2
Squat (Bodyweight)
2
12 reps
RPE 6.5
3
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Box Jump
2
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
10 reps
RPE 6.5
2
Squat (Bodyweight)
2
12 reps
RPE 6.5
3
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Box Jump
2
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
10 reps
RPE 6.5
2
Squat (Bodyweight)
2
12 reps
RPE 6.5
3
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Box Jump
2
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
10 reps
RPE 6.5
2
Squat (Bodyweight)
2
12 reps
RPE 6.5
3
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Box Jump
2
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
10 reps
RPE 6.5
2
Squat (Bodyweight)
2
12 reps
RPE 6.5
3
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Box Jump
2
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
10 reps
RPE 6.5
2
Squat (Bodyweight)
2
12 reps
RPE 6.5
3
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Box Jump
2
8 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Blank Bodyweight Row
1
8 reps
RPE 6.5
2
Good Morning
1
12 reps
RPE 6.5
3
Single Leg Romanian Deadlift
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Leg Raise (Captain's Chair)
2
8 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Blank Bodyweight Row
1
8 reps
RPE 6.5
2
Good Morning
1
12 reps
RPE 6.5
3
Single Leg Romanian Deadlift
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Leg Raise (Captain's Chair)
2
8 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Blank Bodyweight Row
1
8 reps
RPE 6.5
2
Good Morning
1
12 reps
RPE 6.5
3
Single Leg Romanian Deadlift
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Leg Raise (Captain's Chair)
2
8 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Blank Bodyweight Row
1
8 reps
RPE 6.5
2
Good Morning
1
12 reps
RPE 6.5
3
Single Leg Romanian Deadlift
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Leg Raise (Captain's Chair)
2
8 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Blank Bodyweight Row
1
8 reps
RPE 6.5
2
Good Morning
1
12 reps
RPE 6.5
3
Single Leg Romanian Deadlift
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Leg Raise (Captain's Chair)
2
8 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Blank Bodyweight Row
1
8 reps
RPE 6.5
2
Good Morning
1
12 reps
RPE 6.5
3
Single Leg Romanian Deadlift
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Leg Raise (Captain's Chair)
2
8 reps
RPE 6.5
Week 1
1 / 6 Weeks
Day 2
1
Chin-Up (Assisted)
1 Set
8 Reps
@6.5
2
Kettlebell Swing
1 Set
20 Reps
@6.5
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
4
Lat Pulldown
3 Sets
8 Reps
@8
5
Leg Raise (Captain's Chair)
2 Sets
8 Reps
@6.5
Day 1
1
Push Up
2 Sets
12 Reps
@6.5
2
Squat (Bodyweight)
2 Sets
12 Reps
@6.5
3
Squat (Barbell)
3 Sets
8 Reps
@8
4
Chest Press (Machine)
3 Sets
8 Reps
@8
5
Push Press (Barbell)
3 Sets
8 Reps
@6.5
Day 4
1
Blank Bodyweight Row
1 Set
8 Reps
@6.5
2
Good Morning
1 Set
12 Reps
@6.5
3
Single Leg Romanian Deadlift
3 Sets
8 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
8 Reps
@8
5
Leg Raise (Captain's Chair)
2 Sets
8 Reps
@6.5
Day 3
1
Push Up
2 Sets
12 Reps
@6.5
2
Squat (Bodyweight)
2 Sets
12 Reps
@6.5
3
Bulgarian Split Squat (Barbell)
3 Sets
8 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
5
Box Jump
2 Sets
8 Reps
@6.5