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Push-Pull-Leg + Core (PPL)

by Sean L.
3 athletes joined

Program Description

3 day push pull leg workout with ab routine on PP days. 5 day, 30 minute cardio. Building strength and cutting weight.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 07, 2025 04:13
  • Last Edited
    Jul 06, 2025 04:11

Summary

Unlock your strength with the Push-Pull-Leg + Core (PPL) program, a comprehensive 8-week training plan designed for serious lifters. With three focused workout days each week, you'll alternate between push, pull, and leg days, ensuring balanced development across all major muscle groups. Each session incorporates a mix of compound lifts and core exercises, utilizing a full gym setup to maximize your gains. Whether you're looking to build muscle, increase strength, or enhance your overall fitness, this program will keep you motivated and on track to achieve your goals.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.3%
Abs
10.6%
Glutes
10.3%
Upper Back
10.1%
Triceps
8.3%
Hamstrings
7.8%
Biceps
7.5%
Lats
6.8%
Chest
6%
Front Delts
5.4%
Middle Delts
4.7%
Lower Back
2.9%
Rear Delts
2.3%
Calves
2.3%
Adductors
2%
Forearms
1.4%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
3
8 reps
-
2
Russian Twist (Dumbbell)
3
8 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Shoulder Press (Machine)
5
5 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Chest Fly (Dumbbell)
3
8 reps
-
7
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
3
8 reps
-
2
Russian Twist (Dumbbell)
3
8 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Shoulder Press (Machine)
5
5 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Chest Fly (Dumbbell)
3
8 reps
-
7
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
3
8 reps
-
2
Russian Twist (Dumbbell)
3
8 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Shoulder Press (Machine)
5
5 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Chest Fly (Dumbbell)
3
8 reps
-
7
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
3
8 reps
-
2
Russian Twist (Dumbbell)
3
8 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Shoulder Press (Machine)
5
5 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Chest Fly (Dumbbell)
3
8 reps
-
7
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
3
8 reps
-
2
Russian Twist (Dumbbell)
3
8 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Shoulder Press (Machine)
5
5 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Chest Fly (Dumbbell)
3
8 reps
-
7
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
3
8 reps
-
2
Russian Twist (Dumbbell)
3
8 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Shoulder Press (Machine)
5
5 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Chest Fly (Dumbbell)
3
8 reps
-
7
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
3
8 reps
-
2
Russian Twist (Dumbbell)
3
8 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Shoulder Press (Machine)
5
5 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Chest Fly (Dumbbell)
3
8 reps
-
7
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
3
8 reps
-
2
Russian Twist (Dumbbell)
3
8 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Shoulder Press (Machine)
5
5 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Chest Fly (Dumbbell)
3
8 reps
-
7
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
0.5 mins
-
2
Lying Leg Raise
3
0.5 reps
-
3
Single Arm Row (Dumbbell)
5
5 reps
-
4
Lat Pulldown
5
5 reps
-
5
Bicep Curl (Cable)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Shrug (Dumbbell)
3
10 reps
-
8
Single Arm Rear Delt Fly (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
0.5 mins
-
2
Lying Leg Raise
3
0.5 reps
-
3
Single Arm Row (Dumbbell)
5
5 reps
-
4
Lat Pulldown
5
5 reps
-
5
Bicep Curl (Cable)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Shrug (Dumbbell)
3
10 reps
-
8
Single Arm Rear Delt Fly (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
0.5 mins
-
2
Lying Leg Raise
3
0.5 reps
-
3
Single Arm Row (Dumbbell)
5
5 reps
-
4
Lat Pulldown
5
5 reps
-
5
Bicep Curl (Cable)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Shrug (Dumbbell)
3
10 reps
-
8
Single Arm Rear Delt Fly (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
0.5 mins
-
2
Lying Leg Raise
3
0.5 reps
-
3
Single Arm Row (Dumbbell)
5
5 reps
-
4
Lat Pulldown
5
5 reps
-
5
Bicep Curl (Cable)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Shrug (Dumbbell)
3
10 reps
-
8
Single Arm Rear Delt Fly (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
0.5 mins
-
2
Lying Leg Raise
3
0.5 reps
-
3
Single Arm Row (Dumbbell)
5
5 reps
-
4
Lat Pulldown
5
5 reps
-
5
Bicep Curl (Cable)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Shrug (Dumbbell)
3
10 reps
-
8
Single Arm Rear Delt Fly (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
0.5 mins
-
2
Lying Leg Raise
3
0.5 reps
-
3
Single Arm Row (Dumbbell)
5
5 reps
-
4
Lat Pulldown
5
5 reps
-
5
Bicep Curl (Cable)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Shrug (Dumbbell)
3
10 reps
-
8
Single Arm Rear Delt Fly (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
0.5 mins
-
2
Lying Leg Raise
3
0.5 reps
-
3
Single Arm Row (Dumbbell)
5
5 reps
-
4
Lat Pulldown
5
5 reps
-
5
Bicep Curl (Cable)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Shrug (Dumbbell)
3
10 reps
-
8
Single Arm Rear Delt Fly (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
0.5 mins
-
2
Lying Leg Raise
3
0.5 reps
-
3
Single Arm Row (Dumbbell)
5
5 reps
-
4
Lat Pulldown
5
5 reps
-
5
Bicep Curl (Cable)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Shrug (Dumbbell)
3
10 reps
-
8
Single Arm Rear Delt Fly (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
5 reps
-
2
Deadlift (Dumbbell)
5
5 reps
-
3
Leg Press
3
10 reps
-
4
Calf Raise (Leg Press)
3
10 reps
-
5
Lunge (Dumbbell)
3
8 reps
-
6
Glute Bridge (Bodyweight)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
5 reps
-
2
Deadlift (Dumbbell)
5
5 reps
-
3
Leg Press
3
10 reps
-
4
Calf Raise (Leg Press)
3
10 reps
-
5
Lunge (Dumbbell)
3
8 reps
-
6
Glute Bridge (Bodyweight)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
5 reps
-
2
Deadlift (Dumbbell)
5
5 reps
-
3
Leg Press
3
10 reps
-
4
Calf Raise (Leg Press)
3
10 reps
-
5
Lunge (Dumbbell)
3
8 reps
-
6
Glute Bridge (Bodyweight)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
5 reps
-
2
Deadlift (Dumbbell)
5
5 reps
-
3
Leg Press
3
10 reps
-
4
Calf Raise (Leg Press)
3
10 reps
-
5
Lunge (Dumbbell)
3
8 reps
-
6
Glute Bridge (Bodyweight)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
5 reps
-
2
Deadlift (Dumbbell)
5
5 reps
-
3
Leg Press
3
10 reps
-
4
Calf Raise (Leg Press)
3
10 reps
-
5
Lunge (Dumbbell)
3
8 reps
-
6
Glute Bridge (Bodyweight)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
5 reps
-
2
Deadlift (Dumbbell)
5
5 reps
-
3
Leg Press
3
10 reps
-
4
Calf Raise (Leg Press)
3
10 reps
-
5
Lunge (Dumbbell)
3
8 reps
-
6
Glute Bridge (Bodyweight)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
5 reps
-
2
Deadlift (Dumbbell)
5
5 reps
-
3
Leg Press
3
10 reps
-
4
Calf Raise (Leg Press)
3
10 reps
-
5
Lunge (Dumbbell)
3
8 reps
-
6
Glute Bridge (Bodyweight)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
5 reps
-
2
Deadlift (Dumbbell)
5
5 reps
-
3
Leg Press
3
10 reps
-
4
Calf Raise (Leg Press)
3
10 reps
-
5
Lunge (Dumbbell)
3
8 reps
-
6
Glute Bridge (Bodyweight)
3
8 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Side Bend (Dumbbell)
3 Sets
8 Reps
-
2
Russian Twist (Dumbbell)
3 Sets
8 Reps
-
3
Bench Press (Barbell)
5 Sets
5 Reps
-
4
Shoulder Press (Machine)
5 Sets
5 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
6
Chest Fly (Dumbbell)
3 Sets
8 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
-
Day 2
1
Plank
3 Sets
0.5 mins
-
2
Lying Leg Raise
3 Sets
0.5 Reps
-
3
Single Arm Row (Dumbbell)
5 Sets
5 Reps
-
4
Lat Pulldown
5 Sets
5 Reps
-
5
Bicep Curl (Cable)
3 Sets
10 Reps
-
6
Hammer Curl
3 Sets
10 Reps
-
7
Shrug (Dumbbell)
3 Sets
10 Reps
-
8
Single Arm Rear Delt Fly (Cable)
3 Sets
10 Reps
-
Day 3
1
Squat (Bodyweight)
5 Sets
5 Reps
-
2
Deadlift (Dumbbell)
5 Sets
5 Reps
-
3
Leg Press
3 Sets
10 Reps
-
4
Calf Raise (Leg Press)
3 Sets
10 Reps
-
5
Lunge (Dumbbell)
3 Sets
8 Reps
-
6
Glute Bridge (Bodyweight)
3 Sets
8 Reps
-