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PplPplPplPplPpl

by Keanan T
1 athletes joined

Program Description

**PplPplPplPplPpl** is an 8-week program designed to maximize your strength and muscle gains through a structured push-pull-legs split. With 48 training days, this program focuses on compound and isolation exercises, ensuring a balanced approach to building muscle across all major muscle groups. Each session is carefully crafted to challenge your limits while promoting recovery, making it perfect for both beginners and seasoned lifters looking to elevate their training. Get ready to transform your physique and achieve your fitness goals!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 23, 2026 10:58
  • Last Edited
    Feb 24, 2026 02:02
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.4%
Chest
8.6%
Front Delts
8.6%
Biceps
8.6%
Hamstrings
8.6%
Glutes
7.1%
Middle Delts
5.7%
Lats
5.7%
Upper Back
5.7%
Forearms
5.7%
Abs
5.7%
Quadriceps
5.7%
Lower Back
2.9%
Calves
2.9%
Adductors
2.9%
Abductors
2.9%
Rear Delts
1.4%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Machine)
2
-
4
Reverse Bicep Curl (EZ Bar)
2
-
5
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Machine)
2
-
4
Reverse Bicep Curl (EZ Bar)
2
-
5
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Machine)
2
-
4
Reverse Bicep Curl (EZ Bar)
2
-
5
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Machine)
2
-
4
Reverse Bicep Curl (EZ Bar)
2
-
5
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Machine)
2
-
4
Reverse Bicep Curl (EZ Bar)
2
-
5
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Machine)
2
-
4
Reverse Bicep Curl (EZ Bar)
2
-
5
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Machine)
2
-
4
Reverse Bicep Curl (EZ Bar)
2
-
5
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Machine)
2
-
4
Reverse Bicep Curl (EZ Bar)
2
-
5
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Calf Raise (Leg Press)
2
-
5
Lying Leg Curl
2
-
6
Hip Adductor (Machine)
2
-
7
Hip Abductor (Machine)
2
-
8
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Calf Raise (Leg Press)
2
-
5
Lying Leg Curl
2
-
6
Hip Adductor (Machine)
2
-
7
Hip Abductor (Machine)
2
-
8
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Calf Raise (Leg Press)
2
-
5
Lying Leg Curl
2
-
6
Hip Adductor (Machine)
2
-
7
Hip Abductor (Machine)
2
-
8
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Calf Raise (Leg Press)
2
-
5
Lying Leg Curl
2
-
6
Hip Adductor (Machine)
2
-
7
Hip Abductor (Machine)
2
-
8
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Calf Raise (Leg Press)
2
-
5
Lying Leg Curl
2
-
6
Hip Adductor (Machine)
2
-
7
Hip Abductor (Machine)
2
-
8
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Calf Raise (Leg Press)
2
-
5
Lying Leg Curl
2
-
6
Hip Adductor (Machine)
2
-
7
Hip Abductor (Machine)
2
-
8
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Calf Raise (Leg Press)
2
-
5
Lying Leg Curl
2
-
6
Hip Adductor (Machine)
2
-
7
Hip Abductor (Machine)
2
-
8
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Calf Raise (Leg Press)
2
-
5
Lying Leg Curl
2
-
6
Hip Adductor (Machine)
2
-
7
Hip Abductor (Machine)
2
-
8
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Machine)
2
-
4
Reverse Bicep Curl (EZ Bar)
2
-
5
Wrist Curls
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Machine)
2
-
4
Reverse Bicep Curl (EZ Bar)
2
-
5
Wrist Curls
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Machine)
2
-
4
Reverse Bicep Curl (EZ Bar)
2
-
5
Wrist Curls
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Machine)
2
-
4
Reverse Bicep Curl (EZ Bar)
2
-
5
Wrist Curls
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Machine)
2
-
4
Reverse Bicep Curl (EZ Bar)
2
-
5
Wrist Curls
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Machine)
2
-
4
Reverse Bicep Curl (EZ Bar)
2
-
5
Wrist Curls
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Machine)
2
-
4
Reverse Bicep Curl (EZ Bar)
2
-
5
Wrist Curls
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Preacher Curl (Machine)
2
-
4
Reverse Bicep Curl (EZ Bar)
2
-
5
Wrist Curls
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Calf Raise (Leg Press)
2
-
5
Lying Leg Curl
2
-
6
Hip Adductor (Machine)
2
-
7
Hip Abductor (Machine)
2
-
8
Abs Crunch (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Calf Raise (Leg Press)
2
-
5
Lying Leg Curl
2
-
6
Hip Adductor (Machine)
2
-
7
Hip Abductor (Machine)
2
-
8
Abs Crunch (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Calf Raise (Leg Press)
2
-
5
Lying Leg Curl
2
-
6
Hip Adductor (Machine)
2
-
7
Hip Abductor (Machine)
2
-
8
Abs Crunch (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Calf Raise (Leg Press)
2
-
5
Lying Leg Curl
2
-
6
Hip Adductor (Machine)
2
-
7
Hip Abductor (Machine)
2
-
8
Abs Crunch (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Calf Raise (Leg Press)
2
-
5
Lying Leg Curl
2
-
6
Hip Adductor (Machine)
2
-
7
Hip Abductor (Machine)
2
-
8
Abs Crunch (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Calf Raise (Leg Press)
2
-
5
Lying Leg Curl
2
-
6
Hip Adductor (Machine)
2
-
7
Hip Abductor (Machine)
2
-
8
Abs Crunch (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Calf Raise (Leg Press)
2
-
5
Lying Leg Curl
2
-
6
Hip Adductor (Machine)
2
-
7
Hip Abductor (Machine)
2
-
8
Abs Crunch (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Calf Raise (Leg Press)
2
-
5
Lying Leg Curl
2
-
6
Hip Adductor (Machine)
2
-
7
Hip Abductor (Machine)
2
-
8
Abs Crunch (Machine)
2
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Chest Press (Machine)
2 Sets
-
2
Pec Deck (Machine)
2 Sets
-
3
Shoulder Press (Machine)
2 Sets
-
4
Single Arm Tricep Extension (Cable)
2 Sets
-
5
Lateral Raise (Cable)
2 Sets
-
6
JM Press
2 Sets
-
Day 4
1
Incline Chest Press (Machine)
2 Sets
-
2
Pec Deck (Machine)
2 Sets
-
3
Shoulder Press (Machine)
2 Sets
-
4
Single Arm Tricep Extension (Cable)
2 Sets
-
5
Lateral Raise (Cable)
2 Sets
-
6
JM Press
2 Sets
-
Day 2
1
Wide Grip Lat Pulldown
2 Sets
-
2
Chest Supported Row (Machine)
2 Sets
-
3
Preacher Curl (Machine)
2 Sets
-
4
Reverse Bicep Curl (EZ Bar)
2 Sets
-
5
Wrist Curls
2 Sets
-
Day 3
1
Stiff Leg Deadlift
2 Sets
-
2
Leg Extension
2 Sets
-
3
Hack Squat
2 Sets
-
4
Calf Raise (Leg Press)
2 Sets
-
5
Lying Leg Curl
2 Sets
-
6
Hip Adductor (Machine)
2 Sets
-
7
Hip Abductor (Machine)
2 Sets
-
8
Abs Crunch (Machine)
2 Sets
-
Day 5
1
Wide Grip Lat Pulldown
2 Sets
-
2
Chest Supported Row (Machine)
2 Sets
-
3
Preacher Curl (Machine)
2 Sets
-
4
Reverse Bicep Curl (EZ Bar)
2 Sets
-
5
Wrist Curls
2 Sets
-
Day 6
1
Stiff Leg Deadlift
2 Sets
-
2
Leg Extension
2 Sets
-
3
Hack Squat
2 Sets
-
4
Calf Raise (Leg Press)
2 Sets
-
5
Lying Leg Curl
2 Sets
-
6
Hip Adductor (Machine)
2 Sets
-
7
Hip Abductor (Machine)
2 Sets
-
8
Abs Crunch (Machine)
2 Sets
-