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Ed's PPL

by Eduardo Harboe

Program Description

**Ed's PPL** is an 8-week program designed for both novice and intermediate lifters, focusing on bodybuilding principles to help you build strength and muscle. With 24 training sessions scheduled over the duration, you'll engage in a balanced routine that includes push, pull, and leg workouts, each tailored to maximize hypertrophy. Expect to spend around 40 minutes per session, utilizing equipment typically found in a garage gym. Get ready to challenge yourself and see significant gains in your physique!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 02, 2026 01:57
  • Last Edited
    Mar 02, 2026 02:44
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.7%
Quadriceps
8.8%
Front Delts
8.2%
Triceps
8.2%
Hamstrings
8.2%
Lats
8.2%
Glutes
7.6%
Biceps
6.7%
Abs
6.2%
Chest
5.9%
Middle Delts
4.1%
Forearms
3.5%
Abductors
3.2%
Adductors
3.2%
Rear Delts
2.9%
Calves
2.3%
Lower Back
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Rear Delt Fly (Cable)
2
10-12 reps
-
5
Bayesian Curl
2
10-12 reps
-
6
Preacher Curl (Dumbbell)
1
10-12 reps
-
7
Farmer's Walk (Weighted)
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6-8 reps
-
2
Wide Grip Pull-Up
2
8-10 reps
-
3
Lat Pulldown (Close Grip)
2
10-12 reps
-
4
Face Pull
2
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Farmer's Walk (Weighted)
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Rear Delt Fly (Cable)
2
10-12 reps
-
5
Bayesian Curl
2
10-12 reps
-
6
Preacher Curl (Dumbbell)
1
10-12 reps
-
7
Farmer's Walk (Weighted)
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6-8 reps
-
2
Wide Grip Pull-Up
2
8-10 reps
-
3
Lat Pulldown (Close Grip)
2
10-12 reps
-
4
Face Pull
2
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Farmer's Walk (Weighted)
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Rear Delt Fly (Cable)
2
10-12 reps
-
5
Bayesian Curl
2
10-12 reps
-
6
Preacher Curl (Dumbbell)
1
10-12 reps
-
7
Farmer's Walk (Weighted)
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6-8 reps
-
2
Wide Grip Pull-Up
2
8-10 reps
-
3
Lat Pulldown (Close Grip)
2
10-12 reps
-
4
Face Pull
2
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Farmer's Walk (Weighted)
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Rear Delt Fly (Cable)
2
10-12 reps
-
5
Bayesian Curl
2
10-12 reps
-
6
Preacher Curl (Dumbbell)
1
10-12 reps
-
7
Farmer's Walk (Weighted)
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6-8 reps
-
2
Wide Grip Pull-Up
2
8-10 reps
-
3
Lat Pulldown (Close Grip)
2
10-12 reps
-
4
Face Pull
2
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Farmer's Walk (Weighted)
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Shoulder Press (Machine)
2
8-10 reps
-
3
Chest Fly (Cable)
2
8-10 reps
-
4
Lu Raise
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-10 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Dip (Weighted)
2
8-10 reps
-
3
Lateral Raise (Cable)
2
10-12 reps
-
4
Tricep Rope Push Down (Cable)
2
10-12 reps
-
5
Hanging Toes To Bar
2
8-10 reps
-
6
Hanging Leg Raise
1
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Shoulder Press (Machine)
2
8-10 reps
-
3
Chest Fly (Cable)
2
8-10 reps
-
4
Lu Raise
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-10 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Dip (Weighted)
2
8-10 reps
-
3
Lateral Raise (Cable)
2
10-12 reps
-
4
Tricep Rope Push Down (Cable)
2
10-12 reps
-
5
Hanging Toes To Bar
2
8-10 reps
-
6
Hanging Leg Raise
1
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Shoulder Press (Machine)
2
8-10 reps
-
3
Chest Fly (Cable)
2
8-10 reps
-
4
Lu Raise
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-10 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Dip (Weighted)
2
8-10 reps
-
3
Lateral Raise (Cable)
2
10-12 reps
-
4
Tricep Rope Push Down (Cable)
2
10-12 reps
-
5
Hanging Toes To Bar
2
8-10 reps
-
6
Hanging Leg Raise
1
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Shoulder Press (Machine)
2
8-10 reps
-
3
Chest Fly (Cable)
2
8-10 reps
-
4
Lu Raise
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-10 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Dip (Weighted)
2
8-10 reps
-
3
Lateral Raise (Cable)
2
10-12 reps
-
4
Tricep Rope Push Down (Cable)
2
10-12 reps
-
5
Hanging Toes To Bar
2
8-10 reps
-
6
Hanging Leg Raise
1
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Squat (Smith Machine)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
2
6-8 reps
-
6A
Hip Adductor (Machine)
2
10-12 reps
-
6B
Hip Abductor (Machine)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Leg Curl
1
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
10-12 reps
-
5A
Hip Abductor (Machine)
2
10-12 reps
-
5B
Hip Adductor (Machine)
2
10-12 reps
-
6
Standing Calf Raise
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Squat (Smith Machine)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
2
6-8 reps
-
6A
Hip Adductor (Machine)
2
10-12 reps
-
6B
Hip Abductor (Machine)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Leg Curl
1
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
10-12 reps
-
5A
Hip Abductor (Machine)
2
10-12 reps
-
5B
Hip Adductor (Machine)
2
10-12 reps
-
6
Standing Calf Raise
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Squat (Smith Machine)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
2
6-8 reps
-
6A
Hip Adductor (Machine)
2
10-12 reps
-
6B
Hip Abductor (Machine)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Leg Curl
1
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
10-12 reps
-
5A
Hip Abductor (Machine)
2
10-12 reps
-
5B
Hip Adductor (Machine)
2
10-12 reps
-
6
Standing Calf Raise
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Squat (Smith Machine)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
2
6-8 reps
-
6A
Hip Adductor (Machine)
2
10-12 reps
-
6B
Hip Abductor (Machine)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Leg Curl
1
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
10-12 reps
-
5A
Hip Abductor (Machine)
2
10-12 reps
-
5B
Hip Adductor (Machine)
2
10-12 reps
-
6
Standing Calf Raise
2
10-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Pull-Up (Weighted)
3 Sets
6-8 Reps
-
2
Chest Supported Row (Machine)
2 Sets
8-10 Reps
-
3
Seated Row (Cable)
2 Sets
10-12 Reps
-
4
Rear Delt Fly (Cable)
2 Sets
10-12 Reps
-
5
Bayesian Curl
2 Sets
10-12 Reps
-
6
Preacher Curl (Dumbbell)
1 Set
10-12 Reps
-
7
Farmer's Walk (Weighted)
2 Sets
0.5 mins
-
Day 2
1
Bench Press (Barbell)
3 Sets
6-8 Reps
-
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
-
3
Chest Fly (Cable)
2 Sets
8-10 Reps
-
4
Lu Raise
2 Sets
10-12 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
-
6
Decline Crunch (Weighted)
3 Sets
10-12 Reps
-
Day 3
1
Lying Leg Curl
2 Sets
8-10 Reps
-
2
Squat (Smith Machine)
3 Sets
6-8 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
4
Leg Extension
2 Sets
8-10 Reps
-
5
Standing Calf Raise
2 Sets
6-8 Reps
-
6A
Hip Adductor (Machine)
2 Sets
10-12 Reps
-
6B
Hip Abductor (Machine)
2 Sets
10-12 Reps
-