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JD PPL

by Jedi Kouadio
1 athletes joined

Program Description

get back into shape

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 11, 2025 01:27
  • Last Edited
    Oct 17, 2025 08:28

Summary

Unleash your strength with the JD PPL program, a comprehensive 10-week journey designed for serious lifters. Committing to six days a week, you'll alternate between pull, push, and leg workouts, targeting every major muscle group with a mix of barbell, dumbbell, and machine exercises. Each session is structured to maximize gains and enhance your overall fitness, ensuring you build muscle and strength effectively. Get ready to elevate your training and achieve your goals with this expertly crafted program!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.2%
Glutes
10.8%
Triceps
10.8%
Quadriceps
10.2%
Lats
9.9%
Upper Back
8.4%
Chest
7.5%
Lower Back
6.8%
Front Delts
6.8%
Middle Delts
6.8%
Biceps
4.7%
Abs
2.4%
Adductors
0.7%
Forearms
0.7%
Abductors
0.7%
Rear Delts
0.7%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Leg Extension
3
-
4
Hyperextension
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Leg Extension
3
-
4
Hyperextension
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Leg Extension
3
-
4
Hyperextension
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Leg Extension
3
-
4
Hyperextension
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Leg Extension
3
-
4
Hyperextension
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Leg Extension
3
-
4
Hyperextension
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Leg Extension
3
-
4
Hyperextension
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Leg Extension
3
-
4
Hyperextension
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Leg Extension
3
-
4
Hyperextension
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Leg Extension
3
-
4
Hyperextension
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Good Morning
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Pull-Up (Assisted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Good Morning
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Pull-Up (Assisted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Good Morning
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Pull-Up (Assisted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Good Morning
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Pull-Up (Assisted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Good Morning
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Pull-Up (Assisted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Good Morning
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Pull-Up (Assisted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Good Morning
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Pull-Up (Assisted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Good Morning
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Pull-Up (Assisted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Good Morning
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Pull-Up (Assisted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Good Morning
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Pull-Up (Assisted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Step-Up (Weighted)
3
-
5
Romanian Deadlift (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Step-Up (Weighted)
3
-
5
Romanian Deadlift (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Step-Up (Weighted)
3
-
5
Romanian Deadlift (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Step-Up (Weighted)
3
-
5
Romanian Deadlift (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Step-Up (Weighted)
3
-
5
Romanian Deadlift (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Step-Up (Weighted)
3
-
5
Romanian Deadlift (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Step-Up (Weighted)
3
-
5
Romanian Deadlift (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Step-Up (Weighted)
3
-
5
Romanian Deadlift (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Step-Up (Weighted)
3
-
5
Romanian Deadlift (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Step-Up (Weighted)
3
-
5
Romanian Deadlift (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Good Morning
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Pull-Up (Assisted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Good Morning
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Pull-Up (Assisted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Good Morning
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Pull-Up (Assisted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Good Morning
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Pull-Up (Assisted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Good Morning
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Pull-Up (Assisted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Good Morning
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Pull-Up (Assisted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Good Morning
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Pull-Up (Assisted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Good Morning
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Pull-Up (Assisted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Good Morning
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Pull-Up (Assisted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Good Morning
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Pull-Up (Assisted)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
Week 1
1 / 10 Weeks
Day 2
1
Barbell Row
5 Sets
-
2
Good Morning
3 Sets
-
3
Standing Pullover (Cable)
3 Sets
-
4
Bicep Curl (Dumbbell)
3 Sets
-
5
Pull-Up (Assisted)
3 Sets
-
Day 1
1
Squat (Barbell)
3 Sets
-
2
Leg Press (45 Degrees)
3 Sets
-
3
Leg Extension
3 Sets
-
4
Hyperextension
3 Sets
-
5
Bulgarian Split Squat (Dumbbell)
3 Sets
-
Day 3
1
Bench Press (Barbell)
3 Sets
-
2
Overhead Press (Barbell)
3 Sets
-
3
Tricep Extension (Cable)
3 Sets
-
4
Dip (Assisted)
3 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-
Day 4
1
Hip Thrust (Barbell)
3 Sets
-
2
Leg Press (45 Degrees)
3 Sets
-
3
Seated Hamstring Curl
3 Sets
-
4
Step-Up (Weighted)
3 Sets
-
5
Romanian Deadlift (Barbell)
3 Sets
-
Day 5
1
Barbell Row
5 Sets
-
2
Good Morning
3 Sets
-
3
Standing Pullover (Cable)
3 Sets
-
4
Bicep Curl (Dumbbell)
3 Sets
-
5
Pull-Up (Assisted)
3 Sets
-
Day 6
1
Bench Press (Barbell)
3 Sets
-
2
Overhead Press (Barbell)
3 Sets
-
3
Tricep Extension (Cable)
3 Sets
-
4
Dip (Assisted)
3 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-