Daniel’s PPL

by Daniel A.

Program Description

A comprehensive strength training program designed to maximize muscle growth and build raw strength through progressive overload. Each workout is structured around key compound lifts—bench press, deadlift, squat, and overhead press—calculated as a percentage of your one-rep max. Over the course of five weeks, the program strategically varies rep ranges and intensities, ensuring continuous progress while incorporating essential recovery periods. Ideal for those who want to improve performance and strength systematically.

Program Overview

Level
Intermediate, Novice
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Oct 04, 2024 11:14
Last Edited
Jun 18, 2025 08:07

Summary

Transform your physique with Daniel’s PPL, a comprehensive 4-week program designed to maximize strength and muscle gains through a balanced push-pull-legs split. Train four days a week with a mix of compound and isolation exercises, focusing on key muscle groups each session. With a full gym setup, you’ll engage in effective movements like the Deadlift, Incline Bench Press, and Lat Pulldown, ensuring you build power and definition. Get ready to challenge yourself and see real results!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Deadlift (Barbell)

8-10 reps

75%

Alternating Dumbbell Curl

Lat Pulldown

Bicep Curl (Cable)

Seated Row (Cable)

Preacher Curl (Dumbbell)

Day 1

Deadlift (Barbell)

6-8 reps

85%

Alternating Dumbbell Curl

Lat Pulldown

Bicep Curl (Cable)

Seated Row (Cable)

Preacher Curl (Dumbbell)

Day 1

Deadlift (Barbell)

5-6 reps

90%

Alternating Dumbbell Curl

Lat Pulldown

Bicep Curl (Cable)

Seated Row (Cable)

Preacher Curl (Dumbbell)

Day 1

Deadlift (Barbell)

10-15 reps

70%

Alternating Dumbbell Curl

Lat Pulldown

Bicep Curl (Cable)

Seated Row (Cable)

Preacher Curl (Dumbbell)

Day 2

Bench Press (Barbell)

8-10 reps

75%

Single Arm Overhead Tricep Extension

Incline Bench Press (Dumbbell)

Tricep Pushdown (Cable)

Chest Fly (Cable)

Skull Crusher

Incline Chest Press (Machine)

Day 2

Bench Press (Barbell)

6-8 reps

85%

Single Arm Overhead Tricep Extension

Incline Bench Press (Dumbbell)

Tricep Pushdown (Cable)

Chest Fly (Cable)

Skull Crusher

Incline Chest Press (Machine)

Day 2

Bench Press (Barbell)

5-6 reps

90%

Single Arm Overhead Tricep Extension

Incline Bench Press (Dumbbell)

Tricep Pushdown (Cable)

Chest Fly (Cable)

Skull Crusher

Incline Chest Press (Machine)

Day 2

Bench Press (Barbell)

10-15 reps

70%

Single Arm Overhead Tricep Extension

Incline Bench Press (Dumbbell)

Tricep Pushdown (Cable)

Chest Fly (Cable)

Skull Crusher

Incline Chest Press (Machine)

Day 3

Squat (Barbell)

8-10 reps

75%

Overhead Press (Barbell)

8-10 reps

75%

Seated Calf Raise

Arnold Press

Seated Calf Raise

Lateral Raise (Dumbbell)

Day 3

Squat (Barbell)

6-8 reps

85%

Overhead Press (Barbell)

6-8 reps

85%

Seated Calf Raise

Arnold Press

Seated Calf Raise

Lateral Raise (Dumbbell)

Day 3

Squat (Barbell)

5-6 reps

90%

Overhead Press (Barbell)

5-6 reps

90%

Seated Calf Raise

Arnold Press

Seated Calf Raise

Lateral Raise (Dumbbell)

Day 3

Squat (Barbell)

10-15 reps

70%

Overhead Press (Barbell)

10-15 reps

70%

Seated Calf Raise

Arnold Press

Seated Calf Raise

Lateral Raise (Dumbbell)

Day 4

Incline Bench Press (Barbell)

8-12 reps

70%

Shoulder Press (Machine)

8-12 reps

Preacher Curl (Barbell)

8-12 reps

Lat Pulldown

10-15 reps

Abs Crunch (Weighted)

10-15 reps

Day 4

Incline Bench Press (Barbell)

8-12 reps

70%

Shoulder Press (Machine)

8-12 reps

Preacher Curl (Barbell)

8-12 reps

Lat Pulldown

10-15 reps

Abs Crunch (Weighted)

10-15 reps

Day 4

Incline Bench Press (Barbell)

8-12 reps

70%

Shoulder Press (Machine)

8-12 reps

Preacher Curl (Barbell)

8-12 reps

Lat Pulldown

10-15 reps

Abs Crunch (Weighted)

10-15 reps

Day 4

Incline Bench Press (Barbell)

8-12 reps

70%

Shoulder Press (Machine)

8-12 reps

Preacher Curl (Barbell)

8-12 reps

Lat Pulldown

10-15 reps

Abs Crunch (Weighted)

10-15 reps

Day 1

Deadlift (Barbell)

5 Sets

8-10 Reps

75%

Alternating Dumbbell Curl

5 Sets

Lat Pulldown

5 Sets

Bicep Curl (Cable)

5 Sets

Seated Row (Cable)

5 Sets

Preacher Curl (Dumbbell)

5 Sets

Day 2

Bench Press (Barbell)

5 Sets

8-10 Reps

75%

Single Arm Overhead Tricep Extension

5 Sets

Incline Bench Press (Dumbbell)

5 Sets

Tricep Pushdown (Cable)

5 Sets

Chest Fly (Cable)

5 Sets

Skull Crusher

5 Sets

Incline Chest Press (Machine)

5 Sets

Day 3

Squat (Barbell)

5 Sets

8-10 Reps

75%

Overhead Press (Barbell)

5 Sets

8-10 Reps

75%

Seated Calf Raise

5 Sets

Arnold Press

5 Sets

Seated Calf Raise

5 Sets

Lateral Raise (Dumbbell)

5 Sets

Day 4

Incline Bench Press (Barbell)

5 Sets

8-12 Reps

70%

Shoulder Press (Machine)

5 Sets

8-12 Reps

Preacher Curl (Barbell)

5 Sets

8-12 Reps

Lat Pulldown

5 Sets

10-15 Reps

Abs Crunch (Weighted)

5 Sets

10-15 Reps