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Basic PPL

by Andrew P
13 athletes joined

Program Description

No frills, basic PPL

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 24, 2024 09:43
  • Last Edited
    Jun 18, 2025 09:40

Summary

Unlock your strength potential with the Basic PPL workout program! Over 12 weeks, this structured plan focuses on a push-pull-legs split, designed for three training days per week. You’ll engage in a variety of compound and isolation exercises, including barbell bench presses, lat pulldowns, and tricep pushdowns, ensuring comprehensive muscle development. Perfect for beginners and seasoned lifters alike, this program will help you build strength, improve muscle definition, and enhance overall fitness. Get ready to transform your workouts and achieve your goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.5%
Lats
11.8%
Upper Back
11.8%
Biceps
10%
Middle Delts
9.1%
Front Delts
9.1%
Quadriceps
9.1%
Hamstrings
7.3%
Chest
7.3%
Abs
5.4%
Glutes
1.8%
Other
1.2%
Rear Delts
0.9%
Abductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Dip (Assisted)
3
5 reps
-
3
Bench Press (Barbell)
3
5 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Dip (Assisted)
4
-
3
Bench Press (Barbell)
4
-
4
Tricep Pushdown (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Dip (Assisted)
4
-
3
Bench Press (Barbell)
4
-
4
Tricep Pushdown (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Dip (Assisted)
4
-
3
Bench Press (Barbell)
4
-
4
Tricep Pushdown (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Dip (Assisted)
4
-
3
Bench Press (Barbell)
4
-
4
Tricep Pushdown (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Dip (Assisted)
4
-
3
Bench Press (Barbell)
4
-
4
Tricep Pushdown (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Dip (Assisted)
4
-
3
Bench Press (Barbell)
4
-
4
Tricep Pushdown (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Dip (Assisted)
4
-
3
Bench Press (Barbell)
4
-
4
Tricep Pushdown (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Dip (Assisted)
4
-
3
Bench Press (Barbell)
4
-
4
Tricep Pushdown (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Dip (Assisted)
4
-
3
Bench Press (Barbell)
4
-
4
Tricep Pushdown (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Dip (Assisted)
4
-
3
Bench Press (Barbell)
4
-
4
Tricep Pushdown (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Dip (Assisted)
4
-
3
Bench Press (Barbell)
4
-
4
Tricep Pushdown (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Bent Over Row (Barbell)
3
5 reps
-
3
Alternating Dumbbell Curl
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Bent Over Row (Barbell)
4
-
3
Alternating Dumbbell Curl
4
-
4
Seated Row (Cable)
4
-
5
Cable Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Bent Over Row (Barbell)
4
-
3
Alternating Dumbbell Curl
4
-
4
Seated Row (Cable)
4
-
5
Cable Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Bent Over Row (Barbell)
4
-
3
Alternating Dumbbell Curl
4
-
4
Seated Row (Cable)
4
-
5
Cable Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Bent Over Row (Barbell)
4
-
3
Alternating Dumbbell Curl
4
-
4
Seated Row (Cable)
4
-
5
Cable Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Bent Over Row (Barbell)
4
-
3
Alternating Dumbbell Curl
4
-
4
Seated Row (Cable)
4
-
5
Cable Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Bent Over Row (Barbell)
4
-
3
Alternating Dumbbell Curl
4
-
4
Seated Row (Cable)
4
-
5
Cable Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Bent Over Row (Barbell)
4
-
3
Alternating Dumbbell Curl
4
-
4
Seated Row (Cable)
4
-
5
Cable Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Bent Over Row (Barbell)
4
-
3
Alternating Dumbbell Curl
4
-
4
Seated Row (Cable)
4
-
5
Cable Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Bent Over Row (Barbell)
4
-
3
Alternating Dumbbell Curl
4
-
4
Seated Row (Cable)
4
-
5
Cable Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Bent Over Row (Barbell)
4
-
3
Alternating Dumbbell Curl
4
-
4
Seated Row (Cable)
4
-
5
Cable Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Bent Over Row (Barbell)
4
-
3
Alternating Dumbbell Curl
4
-
4
Seated Row (Cable)
4
-
5
Cable Crunch
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
8 reps
-
3
Leg Press
3
5 reps
-
4
Run
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
4
-
3
Leg Press
4
-
4
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
4
-
3
Leg Press
4
-
4
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
4
-
3
Leg Press
4
-
4
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
4
-
3
Leg Press
4
-
4
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
4
-
3
Leg Press
4
-
4
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
4
-
3
Leg Press
4
-
4
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
4
-
3
Leg Press
4
-
4
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
4
-
3
Leg Press
4
-
4
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
4
-
3
Leg Press
4
-
4
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
4
-
3
Leg Press
4
-
4
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
4
-
3
Leg Press
4
-
4
Run
1
20 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Barbell)
3 Sets
5 Reps
-
2
Dip (Assisted)
3 Sets
5 Reps
-
3
Bench Press (Barbell)
3 Sets
5 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
Day 2
1
Lat Pulldown
3 Sets
10 Reps
-
2
Bent Over Row (Barbell)
3 Sets
5 Reps
-
3
Alternating Dumbbell Curl
3 Sets
8 Reps
-
4
Seated Row (Cable)
3 Sets
8 Reps
-
5
Cable Crunch
3 Sets
10 Reps
-
Day 3
1
Leg Extension
3 Sets
10 Reps
-
2
Leg Curl
3 Sets
8 Reps
-
3
Leg Press
3 Sets
5 Reps
-
4
Run
1 Set
15 mins
-