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Cole Burden PPL

by Cole B.
12 athletes joined
5.0
(1 rating)

Program Description

Increase strength on the three main compound lifts while building size.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 03, 2023 04:24
  • Last Edited
    Jun 18, 2025 12:21

Summary

Unlock your strength potential with the Cole Burden PPL program, a comprehensive 6-week journey designed for serious lifters. Committing to six days a week, you'll engage in a balanced push-pull-legs routine that targets all major muscle groups. This program features a mix of compound and isolation exercises, including weighted pull-ups, Pendlay rows, and preacher curls, ensuring you build both size and strength. Get ready to challenge yourself and see significant gains as you push through each week with confidence!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Tricep Extension (Cable)
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Tricep Extension (Cable)
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
88%
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Tricep Extension (Cable)
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
88%
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Tricep Extension (Cable)
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
90%
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Tricep Extension (Cable)
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
50%
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Tricep Extension (Cable)
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
10 reps
-
2
Pendlay Row
4
8 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Preacher Curl (Barbell)
3
12 reps
-
5
Rear Delt Fly (Machine)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
10 reps
-
2
Pendlay Row
4
8 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Preacher Curl (Barbell)
3
12 reps
-
5
Rear Delt Fly (Machine)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
11 reps
-
2
Pendlay Row
4
8 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Preacher Curl (Barbell)
3
12 reps
-
5
Rear Delt Fly (Machine)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
11 reps
-
2
Pendlay Row
4
8 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Preacher Curl (Barbell)
3
12 reps
-
5
Rear Delt Fly (Machine)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
12 reps
-
2
Pendlay Row
4
8 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Preacher Curl (Barbell)
3
12 reps
-
5
Rear Delt Fly (Machine)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Pendlay Row
4
8 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Preacher Curl (Barbell)
3
12 reps
-
5
Rear Delt Fly (Machine)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Leg Press
3
15 reps
-
3
Leg Extension
4
10 reps
-
4
Lying Leg Curl
5
15 reps
-
5
Seated Calf Raise
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Leg Press
3
15 reps
-
3
Leg Extension
4
10 reps
-
4
Lying Leg Curl
5
15 reps
-
5
Seated Calf Raise
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
83%
2
Leg Press
3
15 reps
-
3
Leg Extension
4
10 reps
-
4
Lying Leg Curl
5
15 reps
-
5
Seated Calf Raise
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
83%
2
Leg Press
3
15 reps
-
3
Leg Extension
4
10 reps
-
4
Lying Leg Curl
5
15 reps
-
5
Seated Calf Raise
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Leg Press
3
15 reps
-
3
Leg Extension
4
10 reps
-
4
Lying Leg Curl
5
15 reps
-
5
Seated Calf Raise
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
50%
2
Leg Extension
4
10 reps
-
3
Lying Leg Curl
5
15 reps
-
4
Seated Calf Raise
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Tricep Extension (Cable)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Tricep Extension (Cable)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
78%
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Tricep Extension (Cable)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
78%
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Tricep Extension (Cable)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Tricep Extension (Cable)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
50%
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Tricep Extension (Cable)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
10 reps
-
2
Pendlay Row
4
8 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Preacher Curl (Barbell)
3
12 reps
-
5
Rear Delt Fly (Machine)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
10 reps
-
2
Pendlay Row
4
8 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Preacher Curl (Barbell)
3
12 reps
-
5
Rear Delt Fly (Machine)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
11 reps
-
2
Pendlay Row
4
8 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Preacher Curl (Barbell)
3
12 reps
-
5
Rear Delt Fly (Machine)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
11 reps
-
2
Pendlay Row
4
8 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Preacher Curl (Barbell)
3
12 reps
-
5
Rear Delt Fly (Machine)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
12 reps
-
2
Pendlay Row
4
8 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Preacher Curl (Barbell)
3
12 reps
-
5
Rear Delt Fly (Machine)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Pendlay Row
4
8 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Preacher Curl (Barbell)
3
12 reps
-
5
Rear Delt Fly (Machine)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Leg Press
4
15 reps
-
3
Lying Leg Curl
3
15 reps
-
4
Leg Extension
4
10 reps
-
5
Seated Calf Raise
5
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Leg Press
4
15 reps
-
3
Lying Leg Curl
3
15 reps
-
4
Leg Extension
4
10 reps
-
5
Seated Calf Raise
5
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
83%
2
Leg Press
4
15 reps
-
3
Lying Leg Curl
3
15 reps
-
4
Leg Extension
4
10 reps
-
5
Seated Calf Raise
5
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
83%
2
Leg Press
4
15 reps
-
3
Lying Leg Curl
3
15 reps
-
4
Leg Extension
4
10 reps
-
5
Seated Calf Raise
5
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Leg Press
3
15 reps
-
3
Lying Leg Curl
3
15 reps
-
4
Leg Extension
4
10 reps
-
5
Seated Calf Raise
5
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
50%
2
Lying Leg Curl
3
15 reps
-
3
Leg Extension
4
10 reps
-
4
Seated Calf Raise
5
20 reps
-
Week 1
1 / 6 Weeks
Day 5
1
Pull-Up (Weighted)
5 Sets
10 Reps
-
2
Pendlay Row
4 Sets
8 Reps
-
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
-
4
Preacher Curl (Barbell)
3 Sets
12 Reps
-
5
Rear Delt Fly (Machine)
4 Sets
10 Reps
-
Day 2
1
Pull-Up (Weighted)
5 Sets
10 Reps
-
2
Pendlay Row
4 Sets
8 Reps
-
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
-
4
Preacher Curl (Barbell)
3 Sets
12 Reps
-
5
Rear Delt Fly (Machine)
4 Sets
10 Reps
-
Day 1
1
Bench Press (Barbell)
5 Sets
3 Reps
85%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Chest Fly (Cable)
3 Sets
15 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
6
Tricep Extension (Cable)
5 Sets
20 Reps
-
Day 4
1
Bench Press (Barbell)
5 Sets
8 Reps
75%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Chest Fly (Cable)
3 Sets
15 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
6
Tricep Extension (Cable)
5 Sets
20 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Leg Press
3 Sets
15 Reps
-
3
Leg Extension
4 Sets
10 Reps
-
4
Lying Leg Curl
5 Sets
15 Reps
-
5
Seated Calf Raise
5 Sets
20 Reps
-
Day 6
1
Deadlift (Barbell)
5 Sets
5 Reps
80%
2
Leg Press
4 Sets
15 Reps
-
3
Lying Leg Curl
3 Sets
15 Reps
-
4
Leg Extension
4 Sets
10 Reps
-
5
Seated Calf Raise
5 Sets
20 Reps
-