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Machine-light 6-day PPL (60 min each) — core temp

by M. S. Gàming

Program Description

**Machine-light 6-day PPL (60 min each) — core temp** is a dynamic 5-week program designed to maximize your strength and muscle gains through a balanced push-pull-legs (PPL) split. With 6 training days each week, you'll engage in a variety of exercises targeting all major muscle groups, focusing on both compound and isolation movements. Each session is structured to last around 60 minutes, ensuring an efficient workout that fits into your busy schedule. Whether you're a seasoned lifter or just starting out, this program will help you build strength, improve your physique, and elevate your fitness level. Get ready to push your limits and achieve your goals!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    10 minutes
  • Created
    Sep 30, 2025 01:09
  • Last Edited
    Sep 30, 2025 01:49
Muscle Engagement
Front
Back
MuscleSet
Upper Back
18%
Lats
11.1%
Glutes
8.4%
Biceps
7.4%
Hamstrings
7.3%
Quadriceps
6.7%
Rear Delts
6.1%
Front Delts
5.4%
Triceps
5.3%
Chest
5.1%
Abs
4.8%
Middle Delts
4.2%
Forearms
3.4%
Lower Back
3%
Calves
2.2%
Adductors
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
1 mins
RPE 8
2
Band Pull Apart
2
15 reps
RPE 8
3
Pull-Up (Bodyweight)
4
6 reps
RPE 8
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 7.5
5
Single Arm Row (Dumbbell)
4
8 reps
RPE 7.5
6A
Single Arm Landmine Row
3
8 reps
RPE 7.5
6B
Face Pull
3
12 reps
RPE 7.5
7
Hammer Curl
3
10 reps
RPE 8
8
Farmer's Walk (Weighted)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
1 mins
RPE 8
2
Band Pull Apart
2
15 reps
RPE 8
3
Pull-Up (Bodyweight)
4
6 reps
RPE 8
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 7.5
5
Single Arm Row (Dumbbell)
4
8 reps
RPE 7.5
6A
Single Arm Landmine Row
3
8 reps
RPE 7.5
6B
Face Pull
3
12 reps
RPE 7.5
7
Hammer Curl
3
10 reps
RPE 8
8
Farmer's Walk (Weighted)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
1 mins
RPE 8
2
Band Pull Apart
2
15 reps
RPE 8
3
Pull-Up (Bodyweight)
4
6 reps
RPE 8
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 7.5
5
Single Arm Row (Dumbbell)
4
8 reps
RPE 7.5
6A
Single Arm Landmine Row
3
8 reps
RPE 7.5
6B
Face Pull
3
12 reps
RPE 7.5
7
Hammer Curl
3
10 reps
RPE 8
8
Farmer's Walk (Weighted)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
1 mins
RPE 8
2
Band Pull Apart
2
15 reps
RPE 8
3
Pull-Up (Bodyweight)
4
6 reps
RPE 8
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 7.5
5
Single Arm Row (Dumbbell)
4
8 reps
RPE 7.5
6A
Single Arm Landmine Row
3
8 reps
RPE 7.5
6B
Face Pull
3
12 reps
RPE 7.5
7
Hammer Curl
3
10 reps
RPE 8
8
Farmer's Walk (Weighted)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
1 mins
RPE 8
2
Band Pull Apart
2
15 reps
RPE 8
3
Pull-Up (Bodyweight)
4
6 reps
RPE 8
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 7.5
5
Single Arm Row (Dumbbell)
4
8 reps
RPE 7.5
6A
Single Arm Landmine Row
3
8 reps
RPE 7.5
6B
Face Pull
3
12 reps
RPE 7.5
7
Hammer Curl
3
10 reps
RPE 8
8
Farmer's Walk (Weighted)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
12 reps
RPE 7
2
Bench Press (Dumbbell)
4
6 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
4
Landmine Press
3
8 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5B
Face Pull
3
15 reps
RPE 7
6
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
1 mins
RPE 8
2
Band Pull Apart
2
15 reps
RPE 8
3
Pull-Up (Bodyweight)
4
6 reps
RPE 8
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 7.5
5
Single Arm Row (Dumbbell)
4
8 reps
RPE 7.5
6A
Single Arm Landmine Row
3
8 reps
RPE 7.5
6B
Face Pull
3
12 reps
RPE 7.5
7
Hammer Curl
3
10 reps
RPE 8
8
Farmer's Walk (Weighted)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
1 mins
RPE 8
2
Band Pull Apart
2
15 reps
RPE 8
3
Pull-Up (Bodyweight)
4
6 reps
RPE 8
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 7.5
5
Single Arm Row (Dumbbell)
4
8 reps
RPE 7.5
6A
Single Arm Landmine Row
3
8 reps
RPE 7.5
6B
Face Pull
3
12 reps
RPE 7.5
7
Hammer Curl
3
10 reps
RPE 8
8
Farmer's Walk (Weighted)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
1 mins
RPE 8
2
Band Pull Apart
2
15 reps
RPE 8
3
Pull-Up (Bodyweight)
4
6 reps
RPE 8
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 7.5
5
Single Arm Row (Dumbbell)
4
8 reps
RPE 7.5
6A
Single Arm Landmine Row
3
8 reps
RPE 7.5
6B
Face Pull
3
12 reps
RPE 7.5
7
Hammer Curl
3
10 reps
RPE 8
8
Farmer's Walk (Weighted)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
1 mins
RPE 8
2
Band Pull Apart
2
15 reps
RPE 8
3
Pull-Up (Bodyweight)
4
6 reps
RPE 8
4
Chest Supported Row (Dumbbell)
4
8 reps
RPE 7.5
5
Single Arm Row (Dumbbell)
4
8 reps
RPE 7.5
6A
Single Arm Landmine Row
3
8 reps
RPE 7.5
6B
Face Pull
3
12 reps
RPE 7.5
7
Hammer Curl
3
10 reps
RPE 8
8
Farmer's Walk (Weighted)
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
1
5 reps
RPE 8
2
Hip Bridge March
2
5 reps
RPE 7.5
3
Squat (Barbell)
4
5 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7.5
5A
Walking Lunge
3
10 reps
RPE 7.5
5B
Leg Extension
3
12 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
7
Standing Calf Raise
3
12 reps
RPE 7.5
8
Hanging Leg Raise
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
12 reps
RPE 7
2
Bench Press (Dumbbell)
4
6 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
4
Landmine Press
3
8 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5B
Face Pull
3
15 reps
RPE 7
6
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
12 reps
RPE 7
2
Bench Press (Dumbbell)
4
6 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
4
Landmine Press
3
8 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5B
Face Pull
3
15 reps
RPE 7
6
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
12 reps
RPE 7
2
Bench Press (Dumbbell)
4
6 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
4
Landmine Press
3
8 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5B
Face Pull
3
15 reps
RPE 7
6
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
2
12 reps
RPE 7
2
Bench Press (Dumbbell)
4
6 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
4
Landmine Press
3
8 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5B
Face Pull
3
15 reps
RPE 7
6
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
6 reps
RPE 7.5
2
Single Arm Landmine Row
3
8 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 8.5
4A
Shrug (Dumbbell)
3
12 reps
RPE 8
4B
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
5
Single Arm Farmer Carry
2
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
1
5 reps
RPE 8
2
Hip Bridge March
2
5 reps
RPE 7.5
3
Squat (Barbell)
4
5 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7.5
5A
Walking Lunge
3
10 reps
RPE 7.5
5B
Leg Extension
3
12 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
7
Standing Calf Raise
3
12 reps
RPE 7.5
8
Hanging Leg Raise
1
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
1
5 reps
RPE 8
2
Hip Bridge March
2
5 reps
RPE 7.5
3
Squat (Barbell)
4
5 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7.5
5A
Walking Lunge
3
10 reps
RPE 7.5
5B
Leg Extension
3
12 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
7
Standing Calf Raise
3
12 reps
RPE 7.5
8
Hanging Leg Raise
1
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
1
5 reps
RPE 8
2
Hip Bridge March
2
5 reps
RPE 7.5
3
Squat (Barbell)
4
5 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7.5
5A
Walking Lunge
3
10 reps
RPE 7.5
5B
Leg Extension
3
12 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
7
Standing Calf Raise
3
12 reps
RPE 7.5
8
Hanging Leg Raise
1
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
1
5 reps
RPE 8
2
Hip Bridge March
2
5 reps
RPE 7.5
3
Squat (Barbell)
4
5 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7.5
5A
Walking Lunge
3
10 reps
RPE 7.5
5B
Leg Extension
3
12 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
7
Standing Calf Raise
3
12 reps
RPE 7.5
8
Hanging Leg Raise
1
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Side Plank
1
0.5 mins
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Arnold Press
3
8 reps
RPE 8.5
5A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
5B
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Shrug (Barbell)
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
6 reps
RPE 7.5
2
Single Arm Landmine Row
3
8 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 8.5
4A
Shrug (Dumbbell)
3
12 reps
RPE 8
4B
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
5
Single Arm Farmer Carry
2
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
6 reps
RPE 7.5
2
Single Arm Landmine Row
3
8 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 8.5
4A
Shrug (Dumbbell)
3
12 reps
RPE 8
4B
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
5
Single Arm Farmer Carry
2
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
6 reps
RPE 7.5
2
Single Arm Landmine Row
3
8 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 8.5
4A
Shrug (Dumbbell)
3
12 reps
RPE 8
4B
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
5
Single Arm Farmer Carry
2
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
6 reps
RPE 7.5
2
Single Arm Landmine Row
3
8 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 8.5
4A
Shrug (Dumbbell)
3
12 reps
RPE 8
4B
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
5
Single Arm Farmer Carry
2
0.5 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Hip Thrust (Barbell)
4
8 reps
RPE 8
4A
Walking Lunge
3
12 reps
RPE 7
4B
Hamstring Curl
3
10 reps
RPE 7.5
5
Standing Calf Raise
3
12 reps
RPE 7
6
Pallof Press
2
6 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Side Plank
1
0.5 mins
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Arnold Press
3
8 reps
RPE 8.5
5A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
5B
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Shrug (Barbell)
2
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Side Plank
1
0.5 mins
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Arnold Press
3
8 reps
RPE 8.5
5A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
5B
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Shrug (Barbell)
2
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Side Plank
1
0.5 mins
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Arnold Press
3
8 reps
RPE 8.5
5A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
5B
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Shrug (Barbell)
2
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Side Plank
1
0.5 mins
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Arnold Press
3
8 reps
RPE 8.5
5A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
5B
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Shrug (Barbell)
2
12 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Hip Thrust (Barbell)
4
8 reps
RPE 8
4A
Walking Lunge
3
12 reps
RPE 7
4B
Hamstring Curl
3
10 reps
RPE 7.5
5
Standing Calf Raise
3
12 reps
RPE 7
6
Pallof Press
2
6 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Hip Thrust (Barbell)
4
8 reps
RPE 8
4A
Walking Lunge
3
12 reps
RPE 7
4B
Hamstring Curl
3
10 reps
RPE 7.5
5
Standing Calf Raise
3
12 reps
RPE 7
6
Pallof Press
2
6 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Hip Thrust (Barbell)
4
8 reps
RPE 8
4A
Walking Lunge
3
12 reps
RPE 7
4B
Hamstring Curl
3
10 reps
RPE 7.5
5
Standing Calf Raise
3
12 reps
RPE 7
6
Pallof Press
2
6 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Hip Thrust (Barbell)
4
8 reps
RPE 8
4A
Walking Lunge
3
12 reps
RPE 7
4B
Hamstring Curl
3
10 reps
RPE 7.5
5
Standing Calf Raise
3
12 reps
RPE 7
6
Pallof Press
2
6 reps
RPE 7
Week 1
1 / 5 Weeks
Day 1
1
Dead Hang
2 Sets
1 mins
@8
2
Band Pull Apart
2 Sets
15 Reps
@8
3
Pull-Up (Bodyweight)
4 Sets
6 Reps
@8
4
Chest Supported Row (Dumbbell)
4 Sets
8 Reps
@7.5
5
Single Arm Row (Dumbbell)
4 Sets
8 Reps
@7.5
6A
Single Arm Landmine Row
3 Sets
8 Reps
@7.5
6B
Face Pull
3 Sets
12 Reps
@7.5
7
Hammer Curl
3 Sets
10 Reps
@8
8
Farmer's Walk (Weighted)
2 Sets
12 Reps
@7
Day 2
1
Band Pull Apart
2 Sets
12 Reps
@7
2
Bench Press (Dumbbell)
4 Sets
6 Reps
@7.5
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7.5
4
Landmine Press
3 Sets
8 Reps
@7.5
5A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
5B
Face Pull
3 Sets
15 Reps
@7
6
Overhead Extension (Dumbbell)
3 Sets
10 Reps
@8
Day 3
1
Pistol Squat
1 Set
5 Reps
@8
2
Hip Bridge March
2 Sets
5 Reps
@7.5
3
Squat (Barbell)
4 Sets
5 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@7.5
5A
Walking Lunge
3 Sets
10 Reps
@7.5
5B
Leg Extension
3 Sets
12 Reps
@7
6
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
7
Standing Calf Raise
3 Sets
12 Reps
@7.5
8
Hanging Leg Raise
1 Set
8 Reps
@8
Day 4
1
Pendlay Row
4 Sets
6 Reps
@7.5
2
Single Arm Landmine Row
3 Sets
8 Reps
@7
3
Seated Row (Cable)
3 Sets
10 Reps
@8.5
4A
Shrug (Dumbbell)
3 Sets
12 Reps
@8
4B
Incline Curl (Dumbbell)
3 Sets
10 Reps
@7.5
5
Single Arm Farmer Carry
2 Sets
0.5 mins
@7
Day 5
1
Side Plank
1 Set
0.5 mins
@8
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@7
3
Overhead Press (Barbell)
3 Sets
6 Reps
@8
4
Arnold Press
3 Sets
8 Reps
@8.5
5A
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@7
5B
Lateral Raise (Cable)
3 Sets
12 Reps
@8
6
Shrug (Barbell)
2 Sets
12 Reps
@8
Day 6
1
Glute Bridge (Bodyweight)
2 Sets
5 Reps
@8
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@7
3
Hip Thrust (Barbell)
4 Sets
8 Reps
@8
4A
Walking Lunge
3 Sets
12 Reps
@7
4B
Hamstring Curl
3 Sets
10 Reps
@7.5
5
Standing Calf Raise
3 Sets
12 Reps
@7
6
Pallof Press
2 Sets
6 Reps
@7