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PPL × 2

by meloni victor

Program Description

This six-day Push Pull Legs (PPL) program is built for intermediate/advanced lifters focused on hypertrophy, with structured progression using RPE-based intensity and a mix of compound and isolation work. Chest, shoulders, and back are trained multiple times weekly with varied angles and tools (Smith machine, dumbbells, cables), while arms receive slightly higher volume without overpowering the program. Legs are trained through both compounds and isolations, with an optional second session for added volume. Delts, calves, and core are also directly targeted. It’s ideal for those aiming for a well-balanced, aesthetic physique with high effort, consistent overload, and smart recovery management.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    100 minutes
  • Created
    Jul 09, 2025 11:57
  • Last Edited
    Jul 11, 2025 07:51

Summary

Unleash your strength with the PPL × 2 program, a dynamic six-day workout plan designed to maximize muscle growth and endurance in just one week. This program combines push, pull, and leg workouts, utilizing a full gym setup to target all major muscle groups with a variety of exercises, including Smith Machine presses and cable pulls. With a focus on progressive overload and varied intensities, you'll challenge your limits while building a solid foundation. Get ready to transform your physique and elevate your training game!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
8-12 reps
6-8 reps
4-6 reps
RPE 7-7.5
RPE 8-8.5
RPE 9-9.5
2
Incline Bench Press (Smith Machine)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 8-9.5
3
Chest Fly (Cable)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5-8.5
RPE 8-9
RPE 8-9.5
4
Flat Dumbbell Static Hold
2
1 mins
RPE 10
5
One Arm Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 7.5-8.5
RPE 8-9
6A
Overhead Tricep Extension (Cable)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
6B
Tricep Rope Push Down (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 9.5
7
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 6.5-7.5
RPE 7.5-8.5
RPE 8-9
RPE 8.5-9.5
2
Cable Low Row
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7.5-8.5
RPE 8-9
RPE 8-9.5
3
Standing Pullover (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
RPE 8.5-9.5
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Single Arm Rear Delt Cable Fly
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7-8
RPE 7.5-8.5
RPE 8.5-9
6
Hammer Curl (Cable)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8.5-9
RPE 8.5-9.5
7
Preacher Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5-9.5
RPE 9-9.5
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
V Squat
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
8 reps
RPE 7-8
RPE 7.5-8.5
RPE 8-9
RPE 8.5-9.5
RPE 8-9
2
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-10 reps
RPE 7.5-8.5
RPE 8-9
RPE 8-9
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8-9
RPE 8.5-9.5
RPE 9-10
4
Lying Leg Curl
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 7.5-8.5
RPE 8-9
RPE 8-9
5
Seated Calf Raise
1
AMRAP
RPE 10
6
Abs Crunch (Bodyweight)
1
15 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
8-12 reps
6-8 reps
6-8 reps
RPE 7.5-8.5
RPE 8-9
RPE 8.5-9.5
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Pec Deck (Machine)
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5-8.5
RPE 8-9
RPE 8.5-9.5
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
8-12 reps
8-10 reps
RPE 9
RPE 9.5
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-10 reps
8-10 reps
RPE 8-9
RPE 8.5-9.5
RPE 9-10
7
Tricep Kickback
2
1
12 reps
12 reps
RPE 8.5-9.5
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
1
1
6-10 reps
6-8 reps
4-6 reps
4-6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Standing Pullover (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Cable Low Row
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9.5
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Reverse Pec Deck
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7.5-8.5
RPE 8-9
RPE 8.5-9
6A
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
6B
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
7
Bicep Curl (EZ Bar)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
V Squat
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
3-6 reps
RPE 7-8
RPE 7.5-8.5
RPE 8-9
RPE 8.5-9.5
2
Step-Up (Weighted)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lying Leg Curl
1
1
1
1
8-12 reps
8-10 reps
6-10 reps
6-8 reps
RPE 7.5-8.5
RPE 8-9
RPE 8-9
RPE 8.5-9.5
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Seated Calf Raise
1
AMRAP
RPE 10
6
Cable Crunch
1
1
1
1
1
12-15 reps
12-15 reps
10-15 reps
10-15 reps
8-12 reps
RPE 7.5-8.5
RPE 8-9
RPE 8-9
RPE 8.5-9.5
RPE 9-10
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
8-12 Reps
6-8 Reps
4-6 Reps
@7-7.5
@8-8.5
@9-9.5
2
Incline Bench Press (Smith Machine)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@8-9.5
3
Chest Fly (Cable)
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7.5-8.5
@8-9
@8-9.5
4
Flat Dumbbell Static Hold
2 Sets
1 mins
@10
5
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7-8
@7.5-8.5
@8-9
6A
Overhead Tricep Extension (Cable)
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@9
6B
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8 Reps
8 Reps
@9
@9.5
7
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
@6.5-7.5
@7.5-8.5
@8-9
@8.5-9.5
2
Cable Low Row
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7.5-8.5
@8-9
@8-9.5
3
Standing Pullover (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7-8
@8-9
@8.5-9.5
4
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
5
Single Arm Rear Delt Cable Fly
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7-8
@7.5-8.5
@8.5-9
6
Hammer Curl (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-10 Reps
6-8 Reps
@8-9
@8.5-9
@8.5-9.5
7
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8.5-9.5
@9-9.5
@9-10
Day 3
1
V Squat
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
3 Reps
8 Reps
@7-8
@7.5-8.5
@8-9
@8.5-9.5
@8-9
2
Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-10 Reps
@7.5-8.5
@8-9
@8-9
3
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8-9
@8.5-9.5
@9-10
4
Lying Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
@7.5-8.5
@8-9
@8-9
5
Seated Calf Raise
1 Set
AMRAP
@10
6
Abs Crunch (Bodyweight)
1 Set
15 mins
@10
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
6-8 Reps
6-8 Reps
@7.5-8.5
@8-9
@8.5-9.5
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
3
Pec Deck (Machine)
1 Set
2 Sets
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7.5-8.5
@8-9
@8.5-9.5
4
Dip (Bodyweight)
2 Sets
AMRAP
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
8-10 Reps
@9
@9.5
@9.5
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-10 Reps
8-10 Reps
@8-9
@8.5-9.5
@9-10
7
Tricep Kickback
2 Sets
1 Set
12 Reps
12 Reps
@8.5-9.5
@9-10
Day 5
1
Rack Pull (Barbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-8 Reps
4-6 Reps
4-6 Reps
@8
@8.5
@9
@9.5
2
Standing Pullover (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
@9.5
3
Cable Low Row
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8-9
@8.5-9.5
4
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
5
Reverse Pec Deck
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7.5-8.5
@8-9
@8.5-9
6A
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@9.5
6B
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9.5
@10
7
Bicep Curl (EZ Bar)
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
Day 6
1
V Squat
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
4-6 Reps
3-6 Reps
@7-8
@7.5-8.5
@8-9
@8.5-9.5
2
Step-Up (Weighted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@9
@9.5
3
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-10 Reps
6-10 Reps
6-8 Reps
@7.5-8.5
@8-9
@8-9
@8.5-9.5
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
5
Seated Calf Raise
1 Set
AMRAP
@10
6
Cable Crunch
1 Set
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
10-15 Reps
10-15 Reps
8-12 Reps
@7.5-8.5
@8-9
@8-9
@8.5-9.5
@9-10