Program Description
PPL2
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMay 15, 2024 04:26
- Last EditedJun 18, 2025 07:53
Summary
Finn PPL 2 is a comprehensive 12-week program designed to elevate your strength and muscle gains through a structured Push-Pull-Legs (PPL) split. With five training days per week, you'll engage in a variety of heavy and high-rep exercises, targeting all major muscle groups with a mix of barbell, dumbbell, and machine workouts. This program is perfect for those ready to push their limits and achieve noticeable results in strength and physique. Equip yourself with a full gym and get ready to transform your training routine!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
90%
2
Military Press (Barbell)
3
8-12 reps
50%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
75%
4
Tricep Extension (Cable)
3
12-15 reps
70%
5
Shoulder Press (Machine)
3
5-8 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
90%
2
Military Press (Barbell)
3
8-12 reps
50%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
75%
4
Tricep Extension (Cable)
3
12-15 reps
70%
5
Shoulder Press (Machine)
3
5-8 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
90%
2
Military Press (Barbell)
3
8-12 reps
50%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
75%
4
Tricep Extension (Cable)
3
12-15 reps
70%
5
Shoulder Press (Machine)
3
5-8 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
90%
2
Military Press (Barbell)
3
8-12 reps
50%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
75%
4
Tricep Extension (Cable)
3
12-15 reps
70%
5
Shoulder Press (Machine)
3
5-8 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
90%
2
Military Press (Barbell)
3
8-12 reps
50%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
75%
4
Tricep Extension (Cable)
3
12-15 reps
70%
5
Shoulder Press (Machine)
3
5-8 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
90%
2
Military Press (Barbell)
3
8-12 reps
50%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
75%
4
Tricep Extension (Cable)
3
12-15 reps
70%
5
Shoulder Press (Machine)
3
5-8 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
90%
2
Military Press (Barbell)
3
8-12 reps
50%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
75%
4
Tricep Extension (Cable)
3
12-15 reps
70%
5
Shoulder Press (Machine)
3
5-8 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
90%
2
Military Press (Barbell)
3
8-12 reps
50%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
75%
4
Tricep Extension (Cable)
3
12-15 reps
70%
5
Shoulder Press (Machine)
3
5-8 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
90%
2
Military Press (Barbell)
3
8-12 reps
50%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
75%
4
Tricep Extension (Cable)
3
12-15 reps
70%
5
Shoulder Press (Machine)
3
5-8 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
90%
2
Military Press (Barbell)
3
8-12 reps
50%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
75%
4
Tricep Extension (Cable)
3
12-15 reps
70%
5
Shoulder Press (Machine)
3
5-8 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
90%
2
Military Press (Barbell)
3
8-12 reps
50%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
75%
4
Tricep Extension (Cable)
3
12-15 reps
70%
5
Shoulder Press (Machine)
3
5-8 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
90%
2
Military Press (Barbell)
3
8-12 reps
50%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
75%
4
Tricep Extension (Cable)
3
12-15 reps
70%
5
Shoulder Press (Machine)
3
5-8 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
40%
2
Lat Pulldown
3
8-12 reps
70%
3
Chest Supported Row (Dumbbell)
3
8-12 reps
80%
4
Face Pull
5
15-20 reps
60%
5
Bicep Curl (Dumbbell)
3
8-12 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
40%
2
Lat Pulldown
3
8-12 reps
70%
3
Chest Supported Row (Dumbbell)
3
8-12 reps
80%
4
Face Pull
5
15-20 reps
60%
5
Bicep Curl (Dumbbell)
3
8-12 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
40%
2
Lat Pulldown
3
8-12 reps
70%
3
Chest Supported Row (Dumbbell)
3
8-12 reps
80%
4
Face Pull
5
15-20 reps
60%
5
Bicep Curl (Dumbbell)
3
8-12 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
40%
2
Lat Pulldown
3
8-12 reps
70%
3
Chest Supported Row (Dumbbell)
3
8-12 reps
80%
4
Face Pull
5
15-20 reps
60%
5
Bicep Curl (Dumbbell)
3
8-12 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
40%
2
Lat Pulldown
3
8-12 reps
70%
3
Chest Supported Row (Dumbbell)
3
8-12 reps
80%
4
Face Pull
5
15-20 reps
60%
5
Bicep Curl (Dumbbell)
3
8-12 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
40%
2
Lat Pulldown
3
8-12 reps
70%
3
Chest Supported Row (Dumbbell)
3
8-12 reps
80%
4
Face Pull
5
15-20 reps
60%
5
Bicep Curl (Dumbbell)
3
8-12 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
40%
2
Lat Pulldown
3
8-12 reps
70%
3
Chest Supported Row (Dumbbell)
3
8-12 reps
80%
4
Face Pull
5
15-20 reps
60%
5
Bicep Curl (Dumbbell)
3
8-12 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
40%
2
Lat Pulldown
3
8-12 reps
70%
3
Chest Supported Row (Dumbbell)
3
8-12 reps
80%
4
Face Pull
5
15-20 reps
60%
5
Bicep Curl (Dumbbell)
3
8-12 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
40%
2
Lat Pulldown
3
8-12 reps
70%
3
Chest Supported Row (Dumbbell)
3
8-12 reps
80%
4
Face Pull
5
15-20 reps
60%
5
Bicep Curl (Dumbbell)
3
8-12 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
40%
2
Lat Pulldown
3
8-12 reps
70%
3
Chest Supported Row (Dumbbell)
3
8-12 reps
80%
4
Face Pull
5
15-20 reps
60%
5
Bicep Curl (Dumbbell)
3
8-12 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
40%
2
Lat Pulldown
3
8-12 reps
70%
3
Chest Supported Row (Dumbbell)
3
8-12 reps
80%
4
Face Pull
5
15-20 reps
60%
5
Bicep Curl (Dumbbell)
3
8-12 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
40%
2
Lat Pulldown
3
8-12 reps
70%
3
Chest Supported Row (Dumbbell)
3
8-12 reps
80%
4
Face Pull
5
15-20 reps
60%
5
Bicep Curl (Dumbbell)
3
8-12 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
50%
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single Leg Press
3
8-10 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
50%
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single Leg Press
3
8-10 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
50%
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single Leg Press
3
8-10 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
50%
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single Leg Press
3
8-10 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
50%
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single Leg Press
3
8-10 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
50%
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single Leg Press
3
8-10 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
50%
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single Leg Press
3
8-10 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
50%
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single Leg Press
3
8-10 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
50%
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single Leg Press
3
8-10 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
50%
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single Leg Press
3
8-10 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
50%
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single Leg Press
3
8-10 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
50%
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single Leg Press
3
8-10 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
70%
2
Bench Press (Barbell)
3
15-20 reps
40%
3
Military Press (Barbell)
5
5 reps
85%
4
Incline Bench Press (Dumbbell)
3
8-12 reps
75%
5
Tricep Extension (Cable)
3
12-15 reps
70%
6
Shoulder Press (Machine)
3
5-8 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
70%
2
Bench Press (Barbell)
3
15-20 reps
40%
3
Military Press (Barbell)
5
5 reps
85%
4
Incline Bench Press (Dumbbell)
3
8-12 reps
75%
5
Tricep Extension (Cable)
3
12-15 reps
70%
6
Shoulder Press (Machine)
3
5-8 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
70%
2
Bench Press (Barbell)
3
15-20 reps
40%
3
Military Press (Barbell)
5
5 reps
85%
4
Incline Bench Press (Dumbbell)
3
8-12 reps
75%
5
Tricep Extension (Cable)
3
12-15 reps
70%
6
Shoulder Press (Machine)
3
5-8 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
70%
2
Bench Press (Barbell)
3
15-20 reps
40%
3
Military Press (Barbell)
5
5 reps
85%
4
Incline Bench Press (Dumbbell)
3
8-12 reps
75%
5
Tricep Extension (Cable)
3
12-15 reps
70%
6
Shoulder Press (Machine)
3
5-8 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
70%
2
Bench Press (Barbell)
3
15-20 reps
40%
3
Military Press (Barbell)
5
5 reps
85%
4
Incline Bench Press (Dumbbell)
3
8-12 reps
75%
5
Tricep Extension (Cable)
3
12-15 reps
70%
6
Shoulder Press (Machine)
3
5-8 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
70%
2
Bench Press (Barbell)
3
15-20 reps
40%
3
Military Press (Barbell)
5
5 reps
85%
4
Incline Bench Press (Dumbbell)
3
8-12 reps
75%
5
Tricep Extension (Cable)
3
12-15 reps
70%
6
Shoulder Press (Machine)
3
5-8 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
70%
2
Bench Press (Barbell)
3
15-20 reps
40%
3
Military Press (Barbell)
5
5 reps
85%
4
Incline Bench Press (Dumbbell)
3
8-12 reps
75%
5
Tricep Extension (Cable)
3
12-15 reps
70%
6
Shoulder Press (Machine)
3
5-8 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
70%
2
Bench Press (Barbell)
3
15-20 reps
40%
3
Military Press (Barbell)
5
5 reps
85%
4
Incline Bench Press (Dumbbell)
3
8-12 reps
75%
5
Tricep Extension (Cable)
3
12-15 reps
70%
6
Shoulder Press (Machine)
3
5-8 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
70%
2
Bench Press (Barbell)
3
15-20 reps
40%
3
Military Press (Barbell)
5
5 reps
85%
4
Incline Bench Press (Dumbbell)
3
8-12 reps
75%
5
Tricep Extension (Cable)
3
12-15 reps
70%
6
Shoulder Press (Machine)
3
5-8 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
70%
2
Bench Press (Barbell)
3
15-20 reps
40%
3
Military Press (Barbell)
5
5 reps
85%
4
Incline Bench Press (Dumbbell)
3
8-12 reps
75%
5
Tricep Extension (Cable)
3
12-15 reps
70%
6
Shoulder Press (Machine)
3
5-8 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
70%
2
Bench Press (Barbell)
3
15-20 reps
40%
3
Military Press (Barbell)
5
5 reps
85%
4
Incline Bench Press (Dumbbell)
3
8-12 reps
75%
5
Tricep Extension (Cable)
3
12-15 reps
70%
6
Shoulder Press (Machine)
3
5-8 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
70%
2
Bench Press (Barbell)
3
15-20 reps
40%
3
Military Press (Barbell)
5
5 reps
85%
4
Incline Bench Press (Dumbbell)
3
8-12 reps
75%
5
Tricep Extension (Cable)
3
12-15 reps
70%
6
Shoulder Press (Machine)
3
5-8 reps
60%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
80%
2
One Arm Bent Over Row
5
8 reps
80%
3
Face Pull
3
12-15 reps
70%
4
Bicep Curl (Dumbbell)
3
8-12 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
80%
2
One Arm Bent Over Row
5
8 reps
80%
3
Face Pull
3
12-15 reps
70%
4
Bicep Curl (Dumbbell)
3
8-12 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
80%
2
One Arm Bent Over Row
5
8 reps
80%
3
Face Pull
3
12-15 reps
70%
4
Bicep Curl (Dumbbell)
3
8-12 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
80%
2
One Arm Bent Over Row
5
8 reps
80%
3
Face Pull
3
12-15 reps
70%
4
Bicep Curl (Dumbbell)
3
8-12 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
80%
2
One Arm Bent Over Row
5
8 reps
80%
3
Face Pull
3
12-15 reps
70%
4
Bicep Curl (Dumbbell)
3
8-12 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
80%
2
One Arm Bent Over Row
5
8 reps
80%
3
Face Pull
3
12-15 reps
70%
4
Bicep Curl (Dumbbell)
3
8-12 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
80%
2
One Arm Bent Over Row
5
8 reps
80%
3
Face Pull
3
12-15 reps
70%
4
Bicep Curl (Dumbbell)
3
8-12 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
80%
2
One Arm Bent Over Row
5
8 reps
80%
3
Face Pull
3
12-15 reps
70%
4
Bicep Curl (Dumbbell)
3
8-12 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
80%
2
One Arm Bent Over Row
5
8 reps
80%
3
Face Pull
3
12-15 reps
70%
4
Bicep Curl (Dumbbell)
3
8-12 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
80%
2
One Arm Bent Over Row
5
8 reps
80%
3
Face Pull
3
12-15 reps
70%
4
Bicep Curl (Dumbbell)
3
8-12 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
80%
2
One Arm Bent Over Row
5
8 reps
80%
3
Face Pull
3
12-15 reps
70%
4
Bicep Curl (Dumbbell)
3
8-12 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
80%
2
One Arm Bent Over Row
5
8 reps
80%
3
Face Pull
3
12-15 reps
70%
4
Bicep Curl (Dumbbell)
3
8-12 reps
75%
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)5 Sets
5 Reps
90%
2
Military Press (Barbell)3 Sets
8-12 Reps
50%
3
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
75%
4
Tricep Extension (Cable)3 Sets
12-15 Reps
70%
5
Shoulder Press (Machine)3 Sets
5-8 Reps
80%
Day 2
1
Wide Grip Lat Pulldown3 Sets
8-12 Reps
40%
2
Lat Pulldown3 Sets
8-12 Reps
70%
3
Chest Supported Row (Dumbbell)3 Sets
8-12 Reps
80%
4
Face Pull5 Sets
15-20 Reps
60%
5
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
75%
Day 3
1
Squat (Barbell)4 Sets
6-8 Reps
50%
2
Step-Up (Weighted)3 Sets
8-12 Reps
-
3
Single Leg Press3 Sets
8-10 Reps
70%
Day 4
1
Bench Press (Barbell)3 Sets
8-12 Reps
70%
2
Bench Press (Barbell)3 Sets
15-20 Reps
40%
3
Military Press (Barbell)5 Sets
5 Reps
85%
4
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
75%
5
Tricep Extension (Cable)3 Sets
12-15 Reps
70%
6
Shoulder Press (Machine)3 Sets
5-8 Reps
60%
Day 5
1
Lat Pulldown3 Sets
8-12 Reps
80%
2
One Arm Bent Over Row5 Sets
8 Reps
80%
3
Face Pull3 Sets
12-15 Reps
70%
4
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
75%