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PPL-PUMP BODYBUILDING

by Frank A.

Program Description

Pure Bodybuilding program to gain size. With focus on recovery and low CNS fatiguing exercises. We will build volume and intensity over 5 weeks before a deload. Double progression: Start with a weight that makes you 2-4 reps shy of the reps given and increase the weight when you hit the target reps for 2 sets in a row. Monday, Wednesday ,Friday, and Saturday Feel free to swap machines and exercises for similar ones that feel best for you, but try to stick to the order. Quad and Glute volume very similar as most men do not do enough glute volume and this creates imbalances and lower back problems. (Trust me)

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 30, 2025 02:42
  • Last Edited
    Aug 13, 2025 02:59

Summary

Transform your physique with the PPL-PUMP BODYBUILDING program, a dynamic 6-week journey designed for serious lifters. This 4-day split focuses on pull, push, and leg workouts, incorporating a mix of dumbbell, machine, and bodyweight exercises to maximize muscle growth and strength. Each session pushes you to your limits with high-intensity sets, ensuring you leave no muscle group behind. Get ready to sculpt your body and elevate your training game!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 9
2
Split Squat (Front Elevated)
3
10 reps
RPE 9
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Ab Wheel
2
12 reps
RPE 9
4
Single Arm Iso Row
2
10 reps
RPE 9
5A
Hamstring Curl
2
12 reps
RPE 9
5B
Bicep Curl (Dumbbell)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 9
2
Split Squat (Front Elevated)
3
10 reps
RPE 9
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Ab Wheel
2
12 reps
RPE 9
4
Single Arm Iso Row
3
10 reps
RPE 9
5A
Hamstring Curl
2
12 reps
RPE 10
5B
Bicep Curl (Dumbbell)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
2
Split Squat (Front Elevated)
3
10 reps
RPE 9
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Ab Wheel
3
12 reps
RPE 9
4
Single Arm Iso Row
3
10 reps
RPE 9
5A
Hamstring Curl
3
12 reps
RPE 10
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
2
Split Squat (Front Elevated)
3
10 reps
RPE 9
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Ab Wheel
3
12 reps
RPE 9
4
Single Arm Iso Row
4
10 reps
RPE 9
5A
Hamstring Curl
3
12 reps
RPE 10
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
2
Split Squat (Front Elevated)
3
10 reps
RPE 9
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Ab Wheel
3
12 reps
RPE 9
4
Single Arm Iso Row
4
10 reps
RPE 9
5A
Hamstring Curl
3
12 reps
RPE 10
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Press (Machine)
2
10 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
3
12 reps
RPE 10
5A
Chest Fly (Machine)
1
15 reps
RPE 9
5B
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Chest Press (Machine)
2
10 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
3
12 reps
RPE 10
5A
Chest Fly (Machine)
2
15 reps
RPE 9
5B
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Chest Press (Machine)
2
10 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 10
5A
Chest Fly (Machine)
3
15 reps
RPE 9
5B
Rear Delt Fly (Machine)
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Chest Press (Machine)
2
10 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 10
5A
Chest Fly (Machine)
3
15 reps
RPE 9
5B
Rear Delt Fly (Machine)
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Chest Press (Machine)
3
10 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 10
5A
Chest Fly (Machine)
3
15 reps
RPE 9
5B
Rear Delt Fly (Machine)
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12 reps
RPE 9
2
Hip Adductor (Machine)
3
20 reps
RPE 10
3
Belt Squat
3
10 reps
RPE 9
4
Sissy Squat (Weighted)
3
12 reps
RPE 9
5A
Lateral Raise (Cable)
2
12 reps
RPE 10
5B
Cable Crunch
2
12 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12 reps
RPE 9
2
Hip Adductor (Machine)
3
20 reps
RPE 10
3
Belt Squat
3
10 reps
RPE 9
4
Sissy Squat (Weighted)
3
12 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 10
6A
Cable Crunch
3
12 reps
RPE 10
6B
Lateral Raise (Cable)
3
12 reps
RPE 10
7
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 9
2
Hip Adductor (Machine)
3
20 reps
RPE 10
3
Belt Squat
3
10 reps
RPE 9
4
Sissy Squat (Weighted)
3
12 reps
RPE 9
5
Leg Extension
3
15 reps
RPE 10
6A
Lateral Raise (Cable)
3
12 reps
RPE 10
6B
Cable Crunch
3
12 reps
RPE 10
7
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 9
2
Hip Adductor (Machine)
4
20 reps
RPE 10
3
Belt Squat
3
10 reps
RPE 9
4
Sissy Squat (Weighted)
3
12 reps
RPE 9
5
Leg Extension
3
15 reps
RPE 10
6A
Lateral Raise (Cable)
3
12 reps
RPE 10
6B
Cable Crunch
4
12 reps
RPE 10
7
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
12 reps
RPE 9
2
Hip Adductor (Machine)
4
20 reps
RPE 10
3
Belt Squat
3
10 reps
RPE 9
4
Sissy Squat (Weighted)
3
12 reps
RPE 9
5
Leg Extension
3
15 reps
RPE 10
6A
Lateral Raise (Cable)
3
12 reps
RPE 10
6B
Cable Crunch
4
12 reps
RPE 10
7
Standing Calf Raise
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Chest Supported Row (Machine)
3
12 reps
RPE 9
3
Chest Press (Machine)
2
12 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
12 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9
5B
Lateral Raise (Cable)
2
15 reps
RPE 9
5C
Face Pull
2
15 reps
RPE 9
5D
Bicep Curl (Cable)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Chest Supported Row (Machine)
3
12 reps
RPE 9
3
Chest Press (Machine)
2
12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
12 reps
RPE 9
5A
Face Pull
3
15 reps
RPE 9
5B
Lateral Raise (Cable)
3
15 reps
RPE 9
5C
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
5D
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Chest Supported Row (Machine)
3
12 reps
RPE 9
3
Chest Press (Machine)
2
12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
12 reps
RPE 9
5A
Face Pull
4
15 reps
RPE 9
5B
Lateral Raise (Cable)
3
15 reps
RPE 9
5C
Overhead Tricep Extension (Cable)
4
15 reps
RPE 9
5D
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Chest Supported Row (Machine)
3
12 reps
RPE 9
3
Chest Press (Machine)
3
12 reps
RPE 9
4
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
5A
Face Pull
4
15 reps
RPE 9
5B
Lateral Raise (Cable)
3
15 reps
RPE 9
5C
Overhead Tricep Extension (Cable)
4
15 reps
RPE 9
5D
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Chest Supported Row (Machine)
3
12 reps
RPE 9
3
Chest Press (Machine)
3
12 reps
RPE 9
4
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
5A
Face Pull
4
15 reps
RPE 9
5B
Lateral Raise (Cable)
4
15 reps
RPE 9
5C
Overhead Tricep Extension (Cable)
4
15 reps
RPE 9
5D
Bicep Curl (Cable)
4
15 reps
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
@9
2
Split Squat (Front Elevated)
3 Sets
10 Reps
@9
3A
Pull-Up (Bodyweight)
3 Sets
10 Reps
@10
3B
Ab Wheel
2 Sets
12 Reps
@9
4
Single Arm Iso Row
2 Sets
10 Reps
@9
5A
Hamstring Curl
2 Sets
12 Reps
@9
5B
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@10
Day 2
1
Hip Thrust (Machine)
3 Sets
10 Reps
@9
2
Incline Bench Press (Barbell)
2 Sets
10 Reps
@9
3
Chest Press (Machine)
2 Sets
10 Reps
@10
4A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
4B
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
@10
5A
Chest Fly (Machine)
1 Set
15 Reps
@9
5B
Rear Delt Fly (Machine)
3 Sets
15 Reps
@10
Day 3
1
Hamstring Curl
2 Sets
12 Reps
@9
2
Hip Adductor (Machine)
3 Sets
20 Reps
@10
3
Belt Squat
3 Sets
10 Reps
@9
4
Sissy Squat (Weighted)
3 Sets
12 Reps
@9
5A
Lateral Raise (Cable)
2 Sets
12 Reps
@10
5B
Cable Crunch
2 Sets
12 Reps
@10
6
Standing Calf Raise
2 Sets
15 Reps
@9
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@9
2
Chest Supported Row (Machine)
3 Sets
12 Reps
@9
3
Chest Press (Machine)
2 Sets
12 Reps
@9
4
Lat Pulldown (Close Grip)
2 Sets
12 Reps
@9
5A
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@9
5B
Lateral Raise (Cable)
2 Sets
15 Reps
@9
5C
Face Pull
2 Sets
15 Reps
@9
5D
Bicep Curl (Cable)
2 Sets
15 Reps
@9