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Riz PPL

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Program Description

Muscle gains

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    May 17, 2025 11:29
  • Last Edited
    Jun 18, 2025 11:42

Summary

Unlock your strength with the Riz PPL program, a comprehensive 8-week training plan designed for those ready to elevate their fitness journey. Comprising three focused workout days each week—Push, Pull, and Legs—this program targets all major muscle groups using a variety of equipment in a full gym setting. Each session is structured to maximize hypertrophy and strength gains, featuring exercises like the Smith Machine Bench Press and Lat Pulldown. Get ready to push your limits and transform your physique with a balanced and effective approach!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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 (Smith Machine)
3
4-8 reps
RPE 10
2
Chest Fly (Machine)
3
12-15 reps
RPE 10
3
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
4-8 reps
RPE 10
2
Chest Fly (Machine)
3
12-15 reps
RPE 10
3
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
4-8 reps
RPE 10
2
Chest Fly (Machine)
3
12-15 reps
RPE 10
3
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
4-8 reps
RPE 10
2
Chest Fly (Machine)
3
12-15 reps
RPE 10
3
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
4-8 reps
RPE 10
2
Chest Fly (Machine)
3
12-15 reps
RPE 10
3
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
4-8 reps
RPE 10
2
Chest Fly (Machine)
3
12-15 reps
RPE 10
3
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
4-8 reps
RPE 10
2
Chest Fly (Machine)
3
12-15 reps
RPE 10
3
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
4-8 reps
RPE 10
2
Chest Fly (Machine)
3
12-15 reps
RPE 10
3
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
Chest Supported Row (Machine)
3
12-15 reps
RPE 10
3
Pull Around
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Face Away Cable Curl
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
Chest Supported Row (Machine)
3
12-15 reps
RPE 10
3
Pull Around
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Face Away Cable Curl
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
Chest Supported Row (Machine)
3
12-15 reps
RPE 10
3
Pull Around
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Face Away Cable Curl
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
Chest Supported Row (Machine)
3
12-15 reps
RPE 10
3
Pull Around
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Face Away Cable Curl
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
Chest Supported Row (Machine)
3
12-15 reps
RPE 10
3
Pull Around
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Face Away Cable Curl
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
Chest Supported Row (Machine)
3
12-15 reps
RPE 10
3
Pull Around
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Face Away Cable Curl
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
Chest Supported Row (Machine)
3
12-15 reps
RPE 10
3
Pull Around
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Face Away Cable Curl
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
Chest Supported Row (Machine)
3
12-15 reps
RPE 10
3
Pull Around
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Face Away Cable Curl
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 10
2
Good Morning
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 10
2
Good Morning
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 10
2
Good Morning
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 10
2
Good Morning
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 10
2
Good Morning
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 10
2
Good Morning
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 10
2
Good Morning
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 10
2
Good Morning
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Smith Machine)
3 Sets
4-8 Reps
@10
2
Chest Fly (Machine)
3 Sets
12-15 Reps
@10
3
One Arm Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
12-15 Reps
@10
2
Chest Supported Row (Machine)
3 Sets
12-15 Reps
@10
3
Pull Around
3 Sets
12-15 Reps
@10
4
Pendlay Row
3 Sets
12-15 Reps
@10
5
Face Away Cable Curl
3 Sets
12-15 Reps
@10
Day 3
1
Squat (Smith Machine)
3 Sets
6 Reps
@10
2
Good Morning
3 Sets
12-15 Reps
@10
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Seated Hamstring Curl
3 Sets
12-15 Reps
@10
5
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@10
6
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
@10