logo
BoostcampPNG

Cole Burden PPL

by Cole B.
13 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
    Jul 26, 2025 08:29

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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.9%
Quadriceps
10.6%
Chest
10.3%
Upper Back
9.7%
Front Delts
9.2%
Biceps
8.5%
Hamstrings
7.7%
Lats
6.9%
Middle Delts
6.6%
Calves
4.7%
Rear Delts
4.5%
Glutes
4.3%
Abs
2.4%
Forearms
1.3%
Adductors
0.9%
Lower Back
0.9%
Abductors
0.5%
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
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
-