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Push-Pull-Leg + Core (PPL)

by Sean L.
1 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
    May 27, 2025 03:05
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
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
-