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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!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
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
-