Program Description
hypertrophy
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedApr 08, 2025 02:01
- Last EditedJun 18, 2025 12:28
Summary
Unlock your potential with the 8-week PPL Efficient program, designed for those ready to elevate their training. This 6-day split focuses on push, pull, and leg workouts, ensuring balanced muscle development and strength gains. Each session is packed with compound and isolation exercises, including weighted pull-ups, barbell squats, and dumbbell curls, tailored to challenge your limits. Whether you're looking to build muscle or enhance endurance, this program delivers results with a structured approach that fits seamlessly into your fitness journey. Get ready to transform your physique and crush your goals!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.7%
Biceps
12.4%
Triceps
11.3%
Front Delts
9.3%
Middle Delts
8.3%
Lats
8%
Quadriceps
7.7%
Chest
7.7%
Hamstrings
6.4%
Calves
5%
Rear Delts
3.4%
Glutes
2.7%
Forearms
2.2%
Adductors
1.3%
Abs
0.7%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Pull-Up (Weighted)
4
10 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
12 reps
-
4
Rear Delt Fly (Cable)
4
12 reps
-
5
Hammer Curl
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
12 reps
-
4
Rear Delt Fly (Cable)
4
12 reps
-
5
Hammer Curl
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
12 reps
-
4
Rear Delt Fly (Cable)
4
12 reps
-
5
Hammer Curl
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
12 reps
-
4
Rear Delt Fly (Cable)
4
12 reps
-
5
Hammer Curl
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
12 reps
-
4
Rear Delt Fly (Cable)
4
12 reps
-
5
Hammer Curl
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
12 reps
-
4
Rear Delt Fly (Cable)
4
12 reps
-
5
Hammer Curl
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
12 reps
-
4
Rear Delt Fly (Cable)
4
12 reps
-
5
Hammer Curl
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
12 reps
-
4
Rear Delt Fly (Cable)
4
12 reps
-
5
Hammer Curl
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Skull Crusher (Barbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Skull Crusher (Barbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Skull Crusher (Barbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Skull Crusher (Barbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Skull Crusher (Barbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Skull Crusher (Barbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Skull Crusher (Barbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Skull Crusher (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
4
10 reps
-
3
Leg Extension
4
12 reps
-
4
Single Leg Calf Raise
5
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
4
10 reps
-
3
Leg Extension
4
12 reps
-
4
Single Leg Calf Raise
5
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
4
10 reps
-
3
Leg Extension
4
12 reps
-
4
Single Leg Calf Raise
5
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
4
10 reps
-
3
Leg Extension
4
12 reps
-
4
Single Leg Calf Raise
5
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
4
10 reps
-
3
Leg Extension
4
12 reps
-
4
Single Leg Calf Raise
5
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
4
10 reps
-
3
Leg Extension
4
12 reps
-
4
Single Leg Calf Raise
5
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
4
10 reps
-
3
Leg Extension
4
12 reps
-
4
Single Leg Calf Raise
5
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
4
10 reps
-
3
Leg Extension
4
12 reps
-
4
Single Leg Calf Raise
5
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
preacher curl (machine)
4
12 reps
-
4
Shrug (Barbell)
4
10 reps
-
5
Hammer Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
preacher curl (machine)
4
12 reps
-
4
Shrug (Barbell)
4
10 reps
-
5
Hammer Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
preacher curl (machine)
4
12 reps
-
4
Shrug (Barbell)
4
10 reps
-
5
Hammer Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
preacher curl (machine)
4
12 reps
-
4
Shrug (Barbell)
4
10 reps
-
5
Hammer Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
preacher curl (machine)
4
12 reps
-
4
Shrug (Barbell)
4
10 reps
-
5
Hammer Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
preacher curl (machine)
4
12 reps
-
4
Shrug (Barbell)
4
10 reps
-
5
Hammer Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
preacher curl (machine)
4
12 reps
-
4
Shrug (Barbell)
4
10 reps
-
5
Hammer Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
preacher curl (machine)
4
12 reps
-
4
Shrug (Barbell)
4
10 reps
-
5
Hammer Curl
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Skull Crusher (Barbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Skull Crusher (Barbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Skull Crusher (Barbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Skull Crusher (Barbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Skull Crusher (Barbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Skull Crusher (Barbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Skull Crusher (Barbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Skull Crusher (Barbell)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
4
10 reps
-
3
Leg Extension
4
12 reps
-
4
Shrug (Barbell)
4
10 reps
-
5
Single Leg Calf Raise
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
4
10 reps
-
3
Leg Extension
4
12 reps
-
4
Shrug (Barbell)
4
10 reps
-
5
Single Leg Calf Raise
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
4
10 reps
-
3
Leg Extension
4
12 reps
-
4
Shrug (Barbell)
4
10 reps
-
5
Single Leg Calf Raise
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
4
10 reps
-
3
Leg Extension
4
12 reps
-
4
Shrug (Barbell)
4
10 reps
-
5
Single Leg Calf Raise
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
4
10 reps
-
3
Leg Extension
4
12 reps
-
4
Shrug (Barbell)
4
10 reps
-
5
Single Leg Calf Raise
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
4
10 reps
-
3
Leg Extension
4
12 reps
-
4
Shrug (Barbell)
4
10 reps
-
5
Single Leg Calf Raise
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
4
10 reps
-
3
Leg Extension
4
12 reps
-
4
Shrug (Barbell)
4
10 reps
-
5
Single Leg Calf Raise
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
4
10 reps
-
3
Leg Extension
4
12 reps
-
4
Shrug (Barbell)
4
10 reps
-
5
Single Leg Calf Raise
4
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Pull-Up (Weighted)4 Sets
10 Reps
-
2
Bent Over Row (Barbell)4 Sets
10 Reps
-
3
Bicep Curl (Dumbbell)4 Sets
12 Reps
-
4
Rear Delt Fly (Cable)4 Sets
12 Reps
-
5
Hammer Curl4 Sets
12 Reps
-
Day 3
1
Squat (Barbell)3 Sets
8 Reps
-
2
Seated Hamstring Curl4 Sets
10 Reps
-
3
Leg Extension4 Sets
12 Reps
-
4
Single Leg Calf Raise5 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
10 Reps
-
Day 6
1
Squat (Barbell)3 Sets
8 Reps
-
2
Seated Hamstring Curl4 Sets
10 Reps
-
3
Leg Extension4 Sets
12 Reps
-
4
Shrug (Barbell)4 Sets
10 Reps
-
5
Single Leg Calf Raise4 Sets
12 Reps
-
Day 4
1
Pull-Up (Weighted)4 Sets
10 Reps
-
2
Single Arm Row (Dumbbell)4 Sets
10 Reps
-
3
preacher curl (machine)4 Sets
12 Reps
-
4
Shrug (Barbell)4 Sets
10 Reps
-
5
Hammer Curl4 Sets
10 Reps
-
Day 2
1
Bench Press (Barbell)3 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)4 Sets
8 Reps
-
3
Lateral Raise (Dumbbell)4 Sets
10 Reps
-
4
Tricep Pushdown (Cable)4 Sets
12 Reps
-
5
Skull Crusher (Barbell)4 Sets
12 Reps
-
Day 5
1
Incline Bench Press (Barbell)3 Sets
10 Reps
-
2
Seated Overhead Press (Dumbbell)4 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)4 Sets
12 Reps
-
4
Chest Fly (Cable)4 Sets
12 Reps
-
5
Skull Crusher (Barbell)4 Sets
12 Reps
-