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BoostcampPNG

Strong lifts + Dumbbell PPL

by I C

Program Description

Combine the strength benefits of StrongLifts with PPL to get stronger and more fit.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 13, 2025 11:11
  • Last Edited
    Mar 13, 2025 11:25
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Incline Chest Fly (Dumbbell)
3
-
5
Arnold Press
3
-
6
Tricep Extension (Dumbbell)
3
-
7
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Incline Chest Fly (Dumbbell)
3
-
5
Arnold Press
3
-
6
Tricep Extension (Dumbbell)
3
-
7
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Incline Chest Fly (Dumbbell)
3
-
5
Arnold Press
3
-
6
Tricep Extension (Dumbbell)
3
-
7
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Incline Chest Fly (Dumbbell)
3
-
5
Arnold Press
3
-
6
Tricep Extension (Dumbbell)
3
-
7
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Incline Chest Fly (Dumbbell)
3
-
5
Arnold Press
3
-
6
Tricep Extension (Dumbbell)
3
-
7
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Incline Chest Fly (Dumbbell)
3
-
5
Arnold Press
3
-
6
Tricep Extension (Dumbbell)
3
-
7
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Incline Chest Fly (Dumbbell)
3
-
5
Arnold Press
3
-
6
Tricep Extension (Dumbbell)
3
-
7
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Incline Chest Fly (Dumbbell)
3
-
5
Arnold Press
3
-
6
Tricep Extension (Dumbbell)
3
-
7
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Incline Chest Fly (Dumbbell)
3
-
5
Arnold Press
3
-
6
Tricep Extension (Dumbbell)
3
-
7
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Incline Chest Fly (Dumbbell)
3
-
5
Arnold Press
3
-
6
Tricep Extension (Dumbbell)
3
-
7
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Incline Chest Fly (Dumbbell)
3
-
5
Arnold Press
3
-
6
Tricep Extension (Dumbbell)
3
-
7
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Incline Chest Fly (Dumbbell)
3
-
5
Arnold Press
3
-
6
Tricep Extension (Dumbbell)
3
-
7
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Overhead Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
4
Pull-Up (Bodyweight)
3
-
5
Lying Reverse Fly
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Shrug (Dumbbell)
3
-
8
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Overhead Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
4
Pull-Up (Bodyweight)
3
-
5
Lying Reverse Fly
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Shrug (Dumbbell)
3
-
8
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Overhead Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
4
Pull-Up (Bodyweight)
3
-
5
Lying Reverse Fly
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Shrug (Dumbbell)
3
-
8
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Overhead Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
4
Pull-Up (Bodyweight)
3
-
5
Lying Reverse Fly
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Shrug (Dumbbell)
3
-
8
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Overhead Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
4
Pull-Up (Bodyweight)
3
-
5
Lying Reverse Fly
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Shrug (Dumbbell)
3
-
8
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Overhead Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
4
Pull-Up (Bodyweight)
3
-
5
Lying Reverse Fly
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Shrug (Dumbbell)
3
-
8
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Overhead Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
4
Pull-Up (Bodyweight)
3
-
5
Lying Reverse Fly
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Shrug (Dumbbell)
3
-
8
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Overhead Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
4
Pull-Up (Bodyweight)
3
-
5
Lying Reverse Fly
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Shrug (Dumbbell)
3
-
8
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Overhead Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
4
Pull-Up (Bodyweight)
3
-
5
Lying Reverse Fly
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Shrug (Dumbbell)
3
-
8
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Overhead Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
4
Pull-Up (Bodyweight)
3
-
5
Lying Reverse Fly
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Shrug (Dumbbell)
3
-
8
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Overhead Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
4
Pull-Up (Bodyweight)
3
-
5
Lying Reverse Fly
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Shrug (Dumbbell)
3
-
8
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Overhead Press (Barbell)
5
-
3
Deadlift (Barbell)
5
-
4
Pull-Up (Bodyweight)
3
-
5
Lying Reverse Fly
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Shrug (Dumbbell)
3
-
8
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Goblet Squat
3
-
5
Lunge (Dumbbell)
3
-
6
Single Leg Romanian Deadlift
3
-
7
Standing Calf Raise
3
-
8
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Goblet Squat
3
-
5
Lunge (Dumbbell)
3
-
6
Single Leg Romanian Deadlift
3
-
7
Standing Calf Raise
3
-
8
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Goblet Squat
3
-
5
Lunge (Dumbbell)
3
-
6
Single Leg Romanian Deadlift
3
-
7
Standing Calf Raise
3
-
8
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Goblet Squat
3
-
5
Lunge (Dumbbell)
3
-
6
Single Leg Romanian Deadlift
3
-
7
Standing Calf Raise
3
-
8
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Goblet Squat
3
-
5
Lunge (Dumbbell)
3
-
6
Single Leg Romanian Deadlift
3
-
7
Standing Calf Raise
3
-
8
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Goblet Squat
3
-
5
Lunge (Dumbbell)
3
-
6
Single Leg Romanian Deadlift
3
-
7
Standing Calf Raise
3
-
8
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Goblet Squat
3
-
5
Lunge (Dumbbell)
3
-
6
Single Leg Romanian Deadlift
3
-
7
Standing Calf Raise
3
-
8
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Goblet Squat
3
-
5
Lunge (Dumbbell)
3
-
6
Single Leg Romanian Deadlift
3
-
7
Standing Calf Raise
3
-
8
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Goblet Squat
3
-
5
Lunge (Dumbbell)
3
-
6
Single Leg Romanian Deadlift
3
-
7
Standing Calf Raise
3
-
8
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Goblet Squat
3
-
5
Lunge (Dumbbell)
3
-
6
Single Leg Romanian Deadlift
3
-
7
Standing Calf Raise
3
-
8
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Goblet Squat
3
-
5
Lunge (Dumbbell)
3
-
6
Single Leg Romanian Deadlift
3
-
7
Standing Calf Raise
3
-
8
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Bench Press (Barbell)
5
-
3
Barbell Row
5
-
4
Goblet Squat
3
-
5
Lunge (Dumbbell)
3
-
6
Single Leg Romanian Deadlift
3
-
7
Standing Calf Raise
3
-
8
Hanging Leg Raise
3
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
5 Sets
-
2
Bench Press (Barbell)
5 Sets
-
3
Barbell Row
5 Sets
-
4
Incline Chest Fly (Dumbbell)
3 Sets
-
5
Arnold Press
3 Sets
-
6
Tricep Extension (Dumbbell)
3 Sets
-
7
Hanging Leg Raise
3 Sets
-
Day 2
1
Squat (Barbell)
5 Sets
-
2
Overhead Press (Barbell)
5 Sets
-
3
Deadlift (Barbell)
5 Sets
-
4
Pull-Up (Bodyweight)
3 Sets
-
5
Lying Reverse Fly
3 Sets
-
6
Bicep Curl (Dumbbell)
3 Sets
-
7
Shrug (Dumbbell)
3 Sets
-
8
Hanging Leg Raise
3 Sets
-
Day 3
1
Squat (Barbell)
5 Sets
-
2
Bench Press (Barbell)
5 Sets
-
3
Barbell Row
5 Sets
-
4
Goblet Squat
3 Sets
-
5
Lunge (Dumbbell)
3 Sets
-
6
Single Leg Romanian Deadlift
3 Sets
-
7
Standing Calf Raise
3 Sets
-
8
Hanging Leg Raise
3 Sets
-