Program Description
**JP’s PPL** is a dynamic twist on classic PPL for strength and physique.
Program Overview
- LevelNovice, Beginner, Intermediate
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout50 minutes
- CreatedJun 24, 2025 12:00
- Last EditedJul 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!
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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
Week 1
1 / 6 Weeks
Day 2
1
Chin-Up (Assisted)1 Set
8 Reps
@6.5
2
Kettlebell Swing1 Set
20 Reps
@6.5
3
Romanian Deadlift (Barbell)3 Sets
8 Reps
@8
4
Lat Pulldown3 Sets
8 Reps
@8
5
Leg Raise (Captain's Chair)2 Sets
8 Reps
@6.5
Day 1
1
Push Up2 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 Row1 Set
8 Reps
@6.5
2
Good Morning1 Set
12 Reps
@6.5
3
Single Leg Romanian Deadlift3 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 Up2 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 Jump2 Sets
8 Reps
@6.5