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3 Day a week PPL

by Edvinas Gineikis

Program Description

Maintain strength while hybrid training. Monday Push Tuesday Half Hyrox Wednesday Pull Thursday Legs Friday Light Z2 20 min run 20 min Arms - what ever you feel like it because you are a legend and you deserve it. Saturday Longer run 7 to 10K

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 24, 2026 04:30
  • Last Edited
    Feb 24, 2026 04:38
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.5%
Hamstrings
10.6%
Front Delts
10.2%
Triceps
9.5%
Glutes
8.7%
Quadriceps
7.4%
Middle Delts
7.1%
Lats
6.9%
Biceps
6.7%
Chest
5.6%
Rear Delts
4.5%
Abs
3%
Lower Back
2.6%
Calves
2.6%
Adductors
1.7%
Forearms
1.3%
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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
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Incline Chest Fly (Machine)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Weighted)
3
6-10 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Incline Chest Fly (Machine)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Weighted)
3
6-10 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Incline Chest Fly (Machine)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Weighted)
3
6-10 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Incline Chest Fly (Machine)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Weighted)
3
6-10 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Incline Chest Fly (Machine)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Weighted)
3
6-10 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
4-6 reps
-
2
Chest Supported Row (Machine)
3
6-8 reps
-
3
Good Morning
3
6-8 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
4-6 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Upright Row (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
4-6 reps
-
2
Chest Supported Row (Machine)
3
6-8 reps
-
3
Good Morning
3
6-8 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
4-6 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Upright Row (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
4-6 reps
-
2
Chest Supported Row (Machine)
3
6-8 reps
-
3
Good Morning
3
6-8 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
4-6 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Upright Row (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
4-6 reps
-
2
Chest Supported Row (Machine)
3
6-8 reps
-
3
Good Morning
3
6-8 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
4-6 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Upright Row (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
4-6 reps
-
2
Chest Supported Row (Machine)
3
6-8 reps
-
3
Good Morning
3
6-8 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
4-6 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Upright Row (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Pendulum Squat
3
8-10 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Pendulum Squat
3
8-10 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Pendulum Squat
3
8-10 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Pendulum Squat
3
8-10 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Pendulum Squat
3
8-10 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Standing Calf Raise
3
10-20 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
-
-
-
-
2
Incline Chest Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
4
Dip (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
5
Lateral Raise (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
Day 2
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
-
-
-
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
3
Good Morning
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
4
Seated Row (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Face Pull
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
3
Hamstring Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Standing Calf Raise
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-