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Improved PPL

by AGerrard
1 athletes joined
5.0
(1 rating)

Program Description

Elevate your gains with the Improved PPL program, a dynamic 2-week training regimen designed for intermediate lifters. This program features a comprehensive 10-day split focusing on bodybuilding, targeting all major muscle groups through a variety of effective exercises. With a full gym at your disposal, you'll engage in compound and isolation movements to maximize strength and hypertrophy. Get ready to challenge yourself and transform your physique in just 14 days!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 13, 2025 07:55
  • Last Edited
    Aug 14, 2025 09:23

Summary

Unlock your strength with the Improved PPL program, a focused 2-week journey designed for those ready to elevate their training. With five days of targeted workouts each week, you'll engage in a mix of machine, barbell, and dumbbell exercises that sculpt your chest, arms, and legs. Each session is crafted to maximize muscle engagement and build endurance, ensuring you push your limits effectively. Get ready to redefine your fitness goals and see real results in just 14 days!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15%
Biceps
13.1%
Lats
12.6%
Upper Back
12.2%
Chest
10.8%
Front Delts
8%
Middle Delts
5.6%
Abs
5.2%
Quadriceps
4.7%
Hamstrings
3.7%
Calves
3.5%
Glutes
1.9%
Forearms
1.9%
Rear Delts
0.9%
Lower Back
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-12 reps
-
2
Dip (Weighted)
2
4-12 reps
-
3
Incline Bench Press (Barbell)
2
4-12 reps
-
4
Lateral Raise (Machine)
2
4-12 reps
-
5
Single Arm Tricep Extension (Cable)
2
4-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-12 reps
-
2
Dip (Weighted)
2
4-12 reps
-
3
Incline Bench Press (Barbell)
2
4-12 reps
-
4
Lateral Raise (Machine)
2
4-12 reps
-
5
Single Arm Tricep Extension (Cable)
2
4-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-12 reps
-
2
Hammer Curl
2
4-12 reps
-
3
Lat Pulldown (Single Arm)
2
4-12 reps
-
4
Chest Supported Row (Dumbbell)
2
4-12 reps
-
5
High Row
2
4-12 reps
-
6
Abs Crunch (Machine)
2
4-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-12 reps
-
2
Hammer Curl
2
4-12 reps
-
3
Lat Pulldown (Single Arm)
2
4-12 reps
-
4
Chest Supported Row (Dumbbell)
2
4-12 reps
-
5
High Row
2
4-12 reps
-
6
Abs Crunch (Machine)
2
4-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-12 reps
-
2
Seated Hamstring Curl
2
4-12 reps
-
3
Standing Calf Raise
3
4-12 reps
-
4
Leg Extension
2
4-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-12 reps
-
2
Seated Hamstring Curl
2
4-12 reps
-
3
Standing Calf Raise
3
4-12 reps
-
4
Leg Extension
2
4-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-12 reps
-
2
Incline Chest Press (Machine)
2
4-12 reps
-
3
Overhead Tricep Extension (Cable)
2
4-12 reps
-
4
Lateral Raise (Machine)
2
4-12 reps
-
5
Single Arm Tricep Extension (Cable)
2
4-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-12 reps
-
2
Incline Chest Press (Machine)
2
4-12 reps
-
3
Overhead Tricep Extension (Cable)
2
4-12 reps
-
4
Lateral Raise (Machine)
2
4-12 reps
-
5
Single Arm Tricep Extension (Cable)
2
4-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
4-12 reps
-
2
Reverse Bicep Curl (EZ Bar)
2
4-12 reps
-
3
Lat Pulldown
2
4-12 reps
-
4
Cable Low Row
2
4-12 reps
-
5
Chest Supported Row (Machine)
2
4-12 reps
-
6
Abs Crunch (Machine)
2
4-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
4-12 reps
-
2
Reverse Bicep Curl (EZ Bar)
2
4-12 reps
-
3
Lat Pulldown
2
4-12 reps
-
4
Cable Low Row
2
4-12 reps
-
5
Chest Supported Row (Machine)
2
4-12 reps
-
6
Abs Crunch (Machine)
2
4-12 reps
-
Week 1
1 / 2 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
4-12 Reps
-
2
Dip (Weighted)
2 Sets
4-12 Reps
-
3
Incline Bench Press (Barbell)
2 Sets
4-12 Reps
-
4
Lateral Raise (Machine)
2 Sets
4-12 Reps
-
5
Single Arm Tricep Extension (Cable)
2 Sets
4-12 Reps
-
Day 3
1
Hack Squat
2 Sets
4-12 Reps
-
2
Seated Hamstring Curl
2 Sets
4-12 Reps
-
3
Standing Calf Raise
3 Sets
4-12 Reps
-
4
Leg Extension
2 Sets
4-12 Reps
-
Day 4
1
Bench Press (Barbell)
2 Sets
4-12 Reps
-
2
Incline Chest Press (Machine)
2 Sets
4-12 Reps
-
3
Overhead Tricep Extension (Cable)
2 Sets
4-12 Reps
-
4
Lateral Raise (Machine)
2 Sets
4-12 Reps
-
5
Single Arm Tricep Extension (Cable)
2 Sets
4-12 Reps
-
Day 5
1
Incline Curl (Dumbbell)
2 Sets
4-12 Reps
-
2
Reverse Bicep Curl (EZ Bar)
2 Sets
4-12 Reps
-
3
Lat Pulldown
2 Sets
4-12 Reps
-
4
Cable Low Row
2 Sets
4-12 Reps
-
5
Chest Supported Row (Machine)
2 Sets
4-12 Reps
-
6
Abs Crunch (Machine)
2 Sets
4-12 Reps
-
Day 2
1
Preacher Curl (Dumbbell)
2 Sets
4-12 Reps
-
2
Hammer Curl
2 Sets
4-12 Reps
-
3
Lat Pulldown (Single Arm)
2 Sets
4-12 Reps
-
4
Chest Supported Row (Dumbbell)
2 Sets
4-12 Reps
-
5
High Row
2 Sets
4-12 Reps
-
6
Abs Crunch (Machine)
2 Sets
4-12 Reps
-