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BoostcampPNG

classic ppl era 😉

by hannah M.
2 athletes joined

Program Description

lift

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    100 minutes
  • Created
    May 26, 2024 06:47
  • Last Edited
    Jun 18, 2025 10:56

Summary

Dive into the "Classic PPL Era 😉," an 8-week program designed for serious lifters ready to elevate their training. With six days of focused workouts each week, you'll engage in a balanced push-pull-leg split that targets all major muscle groups using a variety of equipment, including barbells, dumbbells, and cables. Each session is crafted to push your limits, featuring compound and isolation exercises that build strength and muscle definition. Get ready to transform your physique and embrace the classic approach to lifting!
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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
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
3
T-Bar Row
3
10 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8
5
Single Arm High Row (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
10 reps
RPE 8
2
Face Pull
3
10 reps
RPE 8
3
Hammer Curl
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
T-Bar Row
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
10 reps
RPE 8
2
Face Pull
3
10 reps
RPE 8
3
Hammer Curl
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
T-Bar Row
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
10 reps
RPE 8
2
Face Pull
3
10 reps
RPE 8
3
Hammer Curl
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
T-Bar Row
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
10 reps
RPE 8
2
Face Pull
3
10 reps
RPE 8
3
Hammer Curl
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
T-Bar Row
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
10 reps
RPE 8
2
Face Pull
3
10 reps
RPE 8
3
Hammer Curl
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
T-Bar Row
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
10 reps
RPE 8
2
Face Pull
3
10 reps
RPE 8
3
Hammer Curl
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
T-Bar Row
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
10 reps
RPE 8
2
Face Pull
3
10 reps
RPE 8
3
Hammer Curl
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
T-Bar Row
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Back Extension
3
10 reps
RPE 8
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Back Extension
3
10 reps
RPE 8
3
Hack Squat
3
10 reps
RPE 8
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Back Extension
3
10 reps
RPE 8
3
Hack Squat
3
10 reps
RPE 8
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Back Extension
3
10 reps
RPE 8
3
Hack Squat
3
10 reps
RPE 8
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Back Extension
3
10 reps
RPE 8
3
Hack Squat
3
10 reps
RPE 8
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Back Extension
3
10 reps
RPE 8
3
Hack Squat
3
10 reps
RPE 8
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Back Extension
3
10 reps
RPE 8
3
Hack Squat
3
10 reps
RPE 8
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Back Extension
3
10 reps
RPE 8
3
Hack Squat
3
10 reps
RPE 8
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
French Press
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Skull Crusher
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Skull Crusher
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
French Press
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
French Press
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
French Press
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
French Press
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
French Press
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
RPE 8
2
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
RPE 8
2
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
RPE 8
2
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
RPE 8
2
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
RPE 8
2
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
RPE 8
2
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
RPE 8
2
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
RPE 8
2
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
elevated goblet squat ( dumbbell )
3
10 reps
RPE 8
3
Standing Calf Raise
3
10 reps
RPE 8
4
Hack Squat
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
elevated goblet squat ( dumbbell )
3
10 reps
RPE 8
3
Hack Squat
3
10 reps
RPE 8
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
elevated goblet squat ( dumbbell )
3
10 reps
RPE 8
3
Standing Calf Raise
3
10 reps
RPE 8
4
Hack Squat
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
elevated goblet squat ( dumbbell )
3
10 reps
RPE 8
3
Standing Calf Raise
3
10 reps
RPE 8
4
Hack Squat
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
elevated goblet squat ( dumbbell )
3
10 reps
RPE 8
3
Standing Calf Raise
3
10 reps
RPE 8
4
Hack Squat
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
elevated goblet squat ( dumbbell )
3
10 reps
RPE 8
3
Standing Calf Raise
3
10 reps
RPE 8
4
Hack Squat
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
elevated goblet squat ( dumbbell )
3
10 reps
RPE 8
3
Standing Calf Raise
3
10 reps
RPE 8
4
Hack Squat
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
elevated goblet squat ( dumbbell )
3
10 reps
RPE 8
3
Standing Calf Raise
3
10 reps
RPE 8
4
Hack Squat
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
Day 5
1
T-Bar Row
3 Sets
10 Reps
@8
2
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
3
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8
5
Standing Pullover (Cable)
3 Sets
10 Reps
@8
Day 2
1
Hammer Curl
3 Sets
10 Reps
@8
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
3
T-Bar Row
3 Sets
10 Reps
@8
4
Face Pull
3 Sets
10 Reps
@8
5
Single Arm High Row (Cable)
3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
3
Back Extension
3 Sets
10 Reps
@8
4
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
5
Lying Leg Curl
3 Sets
10 Reps
@8
Day 6
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
elevated goblet squat ( dumbbell )
3 Sets
10 Reps
@8
3
Standing Calf Raise
3 Sets
10 Reps
@8
4
Hack Squat
3 Sets
10 Reps
@8
5
Leg Extension
3 Sets
10 Reps
@8
Day 4
1
Bench Press (Close Grip)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
French Press
3 Sets
10 Reps
@8
4
Chest Fly (Cable)
3 Sets
10 Reps
@8
5
Lateral Raise (Cable)
3 Sets
10 Reps
@8