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High Intensity PPL/MURPH

by Peter A.
3 athletes joined
5.0
(1 rating)

Program Description

Be a stud asf

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 17, 2024 02:17
  • Last Edited
    Jun 18, 2025 10:59

Summary

Get ready to push your limits with the High Intensity PPL/MURPH program! Over the course of three weeks, this 7-day-a-week plan combines powerful push, pull, and leg workouts with a challenging pseudo-MURPH to build strength and endurance. Each session is designed to maximize your gains through supersets and high-intensity exercises, ensuring you stay motivated and engaged. Equip yourself with a full gym and prepare to transform your physique and performance!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.9%
Chest
11.5%
Lats
10.5%
Quadriceps
9.7%
Triceps
9.1%
Front Delts
8.8%
Glutes
8.5%
Biceps
8%
Hamstrings
6.6%
Middle Delts
4%
Abs
3.6%
Adductors
2.7%
Rear Delts
1.9%
Calves
1.7%
Forearms
0.9%
Lower Back
0.7%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
3
-
1B
Lateral Raise (Dumbbell)
3
-
2
Overhead Press (Barbell)
2
-
3
Incline Bench Press (Barbell)
2
-
4
Dip (Weighted)
2
-
5
V-Handle Tricep Pushdown (Cable)
2
-
6A
Chest Fly (Dumbbell)
2
-
6B
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4A
Glute Kickback (Cable)
3
-
4B
Standing Calf Raise
3
-
5
Decline Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
-
2
Lat Pulldown
2
-
3
Underhand Lat Pulldown
2
-
4
Preacher Curl (Barbell)
3
-
5
Hammer Curl
2
-
6A
Face Pull
3
-
6B
Shrug (Dumbbell)
3
-
6C
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
10
-
1B
Push Up
10
-
1C
Squat (Bodyweight)
10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
10
-
1B
Push Up
10
-
1C
Squat (Bodyweight)
10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
10
-
1B
Push Up
10
-
1C
Squat (Bodyweight)
10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
-
2
Lat Pulldown
2
-
3
Preacher Curl (Barbell)
3
-
4
Hammer Curl
2
-
5
Underhand Lat Pulldown
2
-
6A
Face Pull
3
-
6B
Shrug (Dumbbell)
3
-
6C
Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
3
-
1B
Lateral Raise (Dumbbell)
3
-
2
Overhead Press (Barbell)
2
-
3
Incline Bench Press (Barbell)
2
-
4
Dip (Weighted)
2
-
5
V-Handle Tricep Pushdown (Cable)
2
-
6A
Chest Fly (Dumbbell)
2
-
6B
Lateral Raise (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4A
Glute Kickback (Cable)
3
-
4B
Standing Calf Raise
3
-
5
Decline Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
10
-
1B
Push Up
10
-
1C
Squat (Bodyweight)
10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
10
-
1B
Push Up
10
-
1C
Squat (Bodyweight)
10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
10
-
1B
Push Up
10
-
1C
Squat (Bodyweight)
10
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4A
Glute Kickback (Cable)
3
-
4B
Standing Calf Raise
3
-
5
Decline Crunch
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
-
2
Lat Pulldown
2
-
3
Underhand Lat Pulldown
2
-
4
Preacher Curl (Barbell)
3
-
5
Hammer Curl
2
-
6A
Face Pull
3
-
6B
Shrug (Dumbbell)
3
-
6C
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
3
-
1B
Lateral Raise (Dumbbell)
3
-
2
Overhead Press (Barbell)
2
-
3
Incline Bench Press (Barbell)
2
-
4
Dip (Weighted)
2
-
5
V-Handle Tricep Pushdown (Cable)
2
-
6A
Chest Fly (Dumbbell)
2
-
6B
Lateral Raise (Dumbbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
3
-
1B
Lateral Raise (Dumbbell)
3
-
2
Overhead Press (Barbell)
2
-
3
Incline Bench Press (Barbell)
2
-
4
Dip (Weighted)
2
-
5
V-Handle Tricep Pushdown (Cable)
2
-
6A
Chest Fly (Dumbbell)
2
-
6B
Lateral Raise (Dumbbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4A
Glute Kickback (Cable)
3
-
4B
Standing Calf Raise
3
-
5
Decline Crunch
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
-
2
Lat Pulldown
2
-
3
Underhand Lat Pulldown
2
-
4
Preacher Curl (Barbell)
3
-
5
Hammer Curl
2
-
6A
Face Pull
3
-
6B
Shrug (Dumbbell)
3
-
6C
Bicep Curl (Dumbbell)
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
-
2
Lat Pulldown
2
-
3
Underhand Lat Pulldown
2
-
4
Preacher Curl (Barbell)
3
-
5
Hammer Curl
2
-
6A
Face Pull
3
-
6B
Shrug (Dumbbell)
3
-
6C
Bicep Curl (Dumbbell)
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
3
-
1B
Lateral Raise (Dumbbell)
3
-
2
Overhead Press (Barbell)
2
-
3
Incline Bench Press (Barbell)
2
-
4
Dip (Weighted)
2
-
5
V-Handle Tricep Pushdown (Cable)
2
-
6A
Chest Fly (Dumbbell)
2
-
6B
Lateral Raise (Dumbbell)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4A
Glute Kickback (Cable)
3
-
4B
Standing Calf Raise
3
-
5
Decline Crunch
3
-
Week 1
1 / 3 Weeks
Day 1
1A
Chest Fly (Cable)
3 Sets
-
1B
Lateral Raise (Dumbbell)
3 Sets
-
2
Overhead Press (Barbell)
2 Sets
-
3
Incline Bench Press (Barbell)
2 Sets
-
4
Dip (Weighted)
2 Sets
-
5
V-Handle Tricep Pushdown (Cable)
2 Sets
-
6A
Chest Fly (Dumbbell)
2 Sets
-
6B
Lateral Raise (Dumbbell)
2 Sets
-
Day 2
1A
Chin-Up (Weighted)
10 Sets
-
1B
Push Up
10 Sets
-
1C
Squat (Bodyweight)
10 Sets
-
Day 4
1A
Chin-Up (Weighted)
10 Sets
-
1B
Push Up
10 Sets
-
1C
Squat (Bodyweight)
10 Sets
-
Day 5
1
Hack Squat
3 Sets
-
2
Leg Extension
2 Sets
-
3
Seated Hamstring Curl
2 Sets
-
4A
Glute Kickback (Cable)
3 Sets
-
4B
Standing Calf Raise
3 Sets
-
5
Decline Crunch
3 Sets
-
Day 6
1A
Chest Fly (Cable)
3 Sets
-
1B
Lateral Raise (Dumbbell)
3 Sets
-
2
Overhead Press (Barbell)
2 Sets
-
3
Incline Bench Press (Barbell)
2 Sets
-
4
Dip (Weighted)
2 Sets
-
5
V-Handle Tricep Pushdown (Cable)
2 Sets
-
6A
Chest Fly (Dumbbell)
2 Sets
-
6B
Lateral Raise (Dumbbell)
2 Sets
-
Day 7
1
Seated Wide-Grip Row (Cable)
3 Sets
-
2
Lat Pulldown
2 Sets
-
3
Underhand Lat Pulldown
2 Sets
-
4
Preacher Curl (Barbell)
3 Sets
-
5
Hammer Curl
2 Sets
-
6A
Face Pull
3 Sets
-
6B
Shrug (Dumbbell)
3 Sets
-
6C
Bicep Curl (Dumbbell)
3 Sets
-
Day 3
1
Seated Wide-Grip Row (Cable)
3 Sets
-
2
Lat Pulldown
2 Sets
-
3
Preacher Curl (Barbell)
3 Sets
-
4
Hammer Curl
2 Sets
-
5
Underhand Lat Pulldown
2 Sets
-
6A
Face Pull
3 Sets
-
6B
Shrug (Dumbbell)
3 Sets
-
6C
Bicep Curl (Dumbbell)
3 Sets
-