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PPL chest/back triceps/biceps

by Justin R.
5 athletes joined

Program Description

Back injury, avoiding deadlifts, and leg press for the moment.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 11, 2025 03:48
  • Last Edited
    Jul 04, 2025 01:30

Summary

Elevate your upper body strength with this comprehensive 5-week Push/Pull/Legs program, designed for dedicated lifters. Train five days a week, focusing on chest, back, triceps, and biceps through a variety of compound and isolation exercises. Each session targets key muscle groups with a mix of barbells, dumbbells, and machines to maximize hypertrophy and strength gains. Get ready to build a powerful upper body and achieve your fitness goals!
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 6.5
2
Incline Bench Press (Barbell)
3
12 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Chest Fly (Machine)
3
12 reps
RPE 6
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 6.5
2
Incline Bench Press (Barbell)
3
12 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Chest Fly (Machine)
3
12 reps
RPE 6
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 6.5
2
Incline Bench Press (Barbell)
3
12 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Chest Fly (Machine)
3
12 reps
RPE 6
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 6.5
2
Incline Bench Press (Barbell)
3
12 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Chest Fly (Machine)
3
12 reps
RPE 6
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 6.5
2
Incline Bench Press (Barbell)
3
12 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Chest Fly (Machine)
3
12 reps
RPE 6
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
12 reps
RPE 6
3
Face Pull
3
15 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 6
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
12 reps
RPE 6
3
Face Pull
3
15 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 6
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
12 reps
RPE 6
3
Face Pull
3
15 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 6
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
12 reps
RPE 6
3
Face Pull
3
15 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 6
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
12 reps
RPE 6
3
Face Pull
3
15 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 6
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
15 reps
RPE 9
2
Leg Extension
3
15 reps
RPE 9
3
Seated Calf Raise
3
20 reps
RPE 9
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Farmer's Walk (Weighted)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
15 reps
RPE 9
2
Leg Extension
3
15 reps
RPE 9
3
Seated Calf Raise
3
20 reps
RPE 9
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Farmer's Walk (Weighted)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
15 reps
RPE 9
2
Leg Extension
3
15 reps
RPE 9
3
Seated Calf Raise
3
20 reps
RPE 9
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Farmer's Walk (Weighted)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
15 reps
RPE 9
2
Leg Extension
3
15 reps
RPE 9
3
Seated Calf Raise
3
20 reps
RPE 9
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Farmer's Walk (Weighted)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
15 reps
RPE 9
2
Leg Extension
3
15 reps
RPE 9
3
Seated Calf Raise
3
20 reps
RPE 9
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Farmer's Walk (Weighted)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 6
3
Chest Fly (Dumbbell)
3
12 reps
RPE 6
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Pullover (Dumbbell)
3
12 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 6
3
Chest Fly (Dumbbell)
3
12 reps
RPE 6
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Pullover (Dumbbell)
3
12 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 6
3
Chest Fly (Dumbbell)
3
12 reps
RPE 6
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Pullover (Dumbbell)
3
12 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 6
3
Chest Fly (Dumbbell)
3
12 reps
RPE 6
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Pullover (Dumbbell)
3
12 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 6
3
Chest Fly (Dumbbell)
3
12 reps
RPE 6
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Pullover (Dumbbell)
3
12 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 8
2
Skull Crusher (Barbell)
3
12 reps
RPE 7.5
3
Preacher Curl (EZ Bar)
3
12 reps
RPE 6
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 6
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 8
2
Skull Crusher (Barbell)
3
12 reps
RPE 7.5
3
Preacher Curl (EZ Bar)
3
12 reps
RPE 6
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 6
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 8
2
Skull Crusher (Barbell)
3
12 reps
RPE 7.5
3
Preacher Curl (EZ Bar)
3
12 reps
RPE 6
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 6
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 8
2
Skull Crusher (Barbell)
3
12 reps
RPE 7.5
3
Preacher Curl (EZ Bar)
3
12 reps
RPE 6
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 6
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 8
2
Skull Crusher (Barbell)
3
12 reps
RPE 7.5
3
Preacher Curl (EZ Bar)
3
12 reps
RPE 6
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 6
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 6
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
12 Reps
@6.5
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@6
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@6
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6
5
Chest Fly (Machine)
3 Sets
12 Reps
@6
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
Day 2
1
Lat Pulldown
4 Sets
12 Reps
@7.5
2
Bent Over Row (Barbell)
3 Sets
12 Reps
@6
3
Face Pull
3 Sets
15 Reps
@8
4
Seated Row (Cable)
3 Sets
12 Reps
@6
5
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
6
Hammer Curl
3 Sets
12 Reps
@7.5
Day 4
1
Bench Press (Barbell)
3 Sets
12 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@6
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
@6
4
Lat Pulldown
3 Sets
12 Reps
@7.5
5
Pullover (Dumbbell)
3 Sets
12 Reps
@7.5
6
Face Pull
3 Sets
15 Reps
@7.5
Day 5
1
Bench Press (Close Grip)
4 Sets
8 Reps
@8
2
Skull Crusher (Barbell)
3 Sets
12 Reps
@7.5
3
Preacher Curl (EZ Bar)
3 Sets
12 Reps
@6
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8.5
5
Bicep Curl (Barbell)
3 Sets
12 Reps
@6
6
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@6
Day 3
1
Seated Hamstring Curl
3 Sets
15 Reps
@9
2
Leg Extension
3 Sets
15 Reps
@9
3
Seated Calf Raise
3 Sets
20 Reps
@9
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Farmer's Walk (Weighted)
1 Set
10 Reps
@10