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PPL

by Chris C.
4.0
(1 rating)

Program Description

Novice training program using garage gym equipment

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 06, 2024 01:39
  • Last Edited
    Jun 18, 2025 07:57

Summary

Unleash your strength with the PPL program, an 8-week journey designed to sculpt your physique through a balanced Push-Pull-Legs routine. Train three days a week with targeted workouts that focus on major muscle groups, ensuring optimal recovery and growth. Each session includes a mix of dumbbell, cable, and barbell exercises, perfect for building power and definition. Get ready to challenge yourself and see real results in just two months!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.6%
Triceps
11.7%
Biceps
11%
Chest
9.2%
Front Delts
8.6%
Hamstrings
7.1%
Lats
6.7%
Glutes
6.5%
Middle Delts
6.1%
Quadriceps
5.4%
Lower Back
3.4%
Rear Delts
3.4%
Calves
3.1%
Forearms
2.1%
Abs
1.9%
Adductors
1.1%
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BlogBannerPC
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
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8-10 reps
-
2
Bench Press (Dumbbell)
1
12-15 reps
-
3
Incline Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
-
-
4
Chest Fly (Machine)
3
12-20 reps
-
5
Overhead Press (Barbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-20 reps
-
7
Skull Crusher (Barbell)
3
12-20 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
-
2
Overhead Press (Barbell)
1
8-12 reps
-
3
Bench Press (Barbell)
3
12-15 reps
-
4
Incline Bench Press (Barbell)
3
12-15 reps
-
5
Chest Fly (Machine)
3
12-20 reps
-
6
Tricep Pushdown (Cable)
3
12-20 reps
-
7
Skull Crusher (Barbell)
3
12-20 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8-10 reps
-
2
Bench Press (Dumbbell)
1
12-15 reps
-
3
Incline Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
-
-
4
Chest Fly (Machine)
3
12-20 reps
-
5
Overhead Press (Barbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-20 reps
-
7
Skull Crusher (Barbell)
3
12-20 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
-
2
Overhead Press (Barbell)
1
8-12 reps
-
3
Bench Press (Barbell)
3
12-15 reps
-
4
Incline Bench Press (Barbell)
3
12-15 reps
-
5
Chest Fly (Machine)
3
12-20 reps
-
6
Tricep Pushdown (Cable)
3
12-20 reps
-
7
Skull Crusher (Barbell)
3
12-20 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8-10 reps
-
2
Bench Press (Dumbbell)
1
12-15 reps
-
3
Incline Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
-
-
4
Chest Fly (Machine)
3
12-20 reps
-
5
Overhead Press (Barbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-20 reps
-
7
Skull Crusher (Barbell)
3
12-20 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
-
2
Overhead Press (Barbell)
1
8-12 reps
-
3
Bench Press (Barbell)
3
12-15 reps
-
4
Incline Bench Press (Barbell)
3
12-15 reps
-
5
Chest Fly (Machine)
3
12-20 reps
-
6
Tricep Pushdown (Cable)
3
12-20 reps
-
7
Skull Crusher (Barbell)
3
12-20 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8-10 reps
-
2
Bench Press (Dumbbell)
1
12-15 reps
-
3
Incline Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
-
-
4
Chest Fly (Machine)
3
12-20 reps
-
5
Overhead Press (Barbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-20 reps
-
7
Skull Crusher (Barbell)
3
12-20 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
-
2
Overhead Press (Barbell)
1
8-12 reps
-
3
Bench Press (Barbell)
3
12-15 reps
-
4
Incline Bench Press (Barbell)
3
12-15 reps
-
5
Chest Fly (Machine)
3
12-20 reps
-
6
Tricep Pushdown (Cable)
3
12-20 reps
-
7
Skull Crusher (Barbell)
3
12-20 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldowns
3
12-20 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Shrug (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
12-20 reps
-
7
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Seated Row (Cable)
3
12-20 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Shrug (Barbell)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Hammer Curl (Cable)
3
12-20 reps
-
7
Concentration Curl
3
8-12 reps
-
8
Face Pull
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldowns
3
12-20 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Shrug (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
12-20 reps
-
7
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Seated Row (Cable)
3
12-20 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Shrug (Barbell)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Hammer Curl (Cable)
3
12-20 reps
-
7
Concentration Curl
3
8-12 reps
-
8
Face Pull
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldowns
3
12-20 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Shrug (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
12-20 reps
-
7
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Seated Row (Cable)
3
12-20 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Shrug (Barbell)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Hammer Curl (Cable)
3
12-20 reps
-
7
Concentration Curl
3
8-12 reps
-
8
Face Pull
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldowns
3
12-20 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Shrug (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
12-20 reps
-
7
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Seated Row (Cable)
3
12-20 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Shrug (Barbell)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Hammer Curl (Cable)
3
12-20 reps
-
7
Concentration Curl
3
8-12 reps
-
8
Face Pull
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Squat (Barbell)
1
8-12 reps
-
3
Lunge (Dumbbell)
3
12-20 reps
-
4
Leg Extension
3
12-20 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Good Morning
3
8-12 reps
-
3
Hamstring Curl
3
15-20 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Squat (Barbell)
1
8-12 reps
-
3
Lunge (Dumbbell)
3
12-20 reps
-
4
Leg Extension
3
12-20 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Good Morning
3
8-12 reps
-
3
Hamstring Curl
3
15-20 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Squat (Barbell)
1
8-12 reps
-
3
Lunge (Dumbbell)
3
12-20 reps
-
4
Leg Extension
3
12-20 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Good Morning
3
8-12 reps
-
3
Hamstring Curl
3
15-20 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Squat (Barbell)
1
8-12 reps
-
3
Lunge (Dumbbell)
3
12-20 reps
-
4
Leg Extension
3
12-20 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Good Morning
3
8-12 reps
-
3
Hamstring Curl
3
15-20 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
2 Sets
8-10 Reps
-
2
Bench Press (Dumbbell)
1 Set
12-15 Reps
-
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
-
-
4
Chest Fly (Machine)
3 Sets
12-20 Reps
-
5
Overhead Press (Barbell)
3 Sets
12-15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12-20 Reps
-
7
Skull Crusher (Barbell)
3 Sets
12-20 Reps
-
8
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
-
Day 2
1
Straight Arm Pulldowns
3 Sets
12-20 Reps
-
2
Seated Row (Cable)
3 Sets
12-15 Reps
-
3
Shrug (Dumbbell)
3 Sets
12-15 Reps
-
4
Bicep Curl (Barbell)
3 Sets
8-10 Reps
-
5
Hammer Curl
3 Sets
8-12 Reps
-
6
Preacher Curl (EZ Bar)
3 Sets
12-20 Reps
-
7
Rear Delt Fly (Dumbbell)
3 Sets
12-20 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
-
2
Squat (Barbell)
1 Set
8-12 Reps
-
3
Lunge (Dumbbell)
3 Sets
12-20 Reps
-
4
Leg Extension
3 Sets
12-20 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
6
Standing Calf Raise
3 Sets
8-12 Reps
-