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Struggler: Hypertrophy PPL x3 Training Program

by Cameron J O’Neal

Program Description

3 Hours per Week, High Intensity Low Volume, Progressive Overloading, Rest Times is 2 minutes for main movements 1 minute for accessories. Keep for a month then change what ever you please with slight variations. For sets and reps it’s 3 sets of 6-10 reps and 3-5 sets of 8-15 reps, find the rep count you struggle on within that and be consistent with trying to conquer that rep count. So let’s say you do 9 reps for two of the three sets, then you would keep trying at 9 reps and go higher until you hit that 15 rep count. Then increase the weight and start over. But this is only the start I’ll keep changing things around as I get better. Credits towards “AdveragetoJacked” on YouTube this is his program and all I did was map it out.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Nov 29, 2025 05:19
  • Last Edited
    Nov 29, 2025 06:09
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.7%
Hamstrings
11.7%
Biceps
11.4%
Upper Back
10.5%
Chest
8.7%
Glutes
8.7%
Lats
8.7%
Front Delts
5.8%
Triceps
4.7%
Middle Delts
4.1%
Rear Delts
3.5%
Lower Back
2.9%
Abs
2.9%
Calves
2.9%
Forearms
1.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Chest Fly (Cable)
3
8-15 reps
RPE 10
3
Chest Fly (Machine)
3
8-15 reps
RPE 10
4
Lateral Raise (Cable)
3
8-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated Squats (Conventional/ Wide grip)
3
6-10 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
2B
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
8-15 reps
RPE 10
4
Lying Leg Curl
3
8-15 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-15 reps
RPE 10
2A
T-Bar Row
3
6-10 reps
RPE 10
2B
Barbell Row
3
6-10 reps
RPE 10
3
Rear Delt Fly (Cable)
3
8-15 reps
RPE 10
4
Reverse Bicep Curl (Dumbbell)
3
8-15 reps
RPE 10
5
Bicep Curl (Cable)
3
8-15 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
8-15 reps
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
2
Chest Fly (Cable)
3 Sets
8-15 Reps
@10
3
Chest Fly (Machine)
3 Sets
8-15 Reps
@10
4
Lateral Raise (Cable)
3 Sets
8-15 Reps
@10
5
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
@10
Day 2
1
Heel Elevated Squats (Conventional/ Wide grip)
3 Sets
6-10 Reps
@10
2A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@10
2B
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@10
3
Leg Extension
3 Sets
8-15 Reps
@10
4
Lying Leg Curl
3 Sets
8-15 Reps
@10
5
Standing Calf Raise
3 Sets
8-15 Reps
@10
Day 3
1
Wide Grip Lat Pulldown
3 Sets
8-15 Reps
@10
2A
T-Bar Row
3 Sets
6-10 Reps
@10
2B
Barbell Row
3 Sets
6-10 Reps
@10
3
Rear Delt Fly (Cable)
3 Sets
8-15 Reps
@10
4
Reverse Bicep Curl (Dumbbell)
3 Sets
8-15 Reps
@10
5
Bicep Curl (Cable)
3 Sets
8-15 Reps
@10
6
Preacher Curl (EZ Bar)
3 Sets
8-15 Reps
@10