Program Description
**PPL + Full Body** is an 8-week program designed to maximize your strength and muscle gains through a balanced combination of push, pull, and leg workouts. With 32 sessions spread across the weeks, you'll engage in a variety of exercises targeting all major muscle groups, ensuring comprehensive development. Each workout is structured to challenge you with progressive overload, utilizing both dumbbells and barbells for effective training. Get ready to build strength, improve your physique, and elevate your fitness journey with this dynamic routine!
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedSep 27, 2025 08:04
- Last EditedSep 27, 2025 08:44
Muscle Engagement
Front
Back
MuscleSet
Abs
13%
Triceps
10.2%
Hamstrings
9.8%
Biceps
8.8%
Upper Back
8.4%
Front Delts
8.4%
Lats
7.9%
Quadriceps
7.4%
Chest
7%
Middle Delts
7%
Glutes
4.2%
Calves
2.3%
Lower Back
1.9%
Forearms
1.4%
Adductors
0.9%
Rear Delts
0.9%
Abductors
0.5%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lying Tricep Extension (Barbell)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lying Tricep Extension (Barbell)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lying Tricep Extension (Barbell)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lying Tricep Extension (Barbell)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lying Tricep Extension (Barbell)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lying Tricep Extension (Barbell)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lying Tricep Extension (Barbell)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lying Tricep Extension (Barbell)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Decline Crunch (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Decline Crunch (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Decline Crunch (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Decline Crunch (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Decline Crunch (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Decline Crunch (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Decline Crunch (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Decline Crunch (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Bicep Curl (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
8-12 reps
-
5
Barbell Row
3
8-12 reps
-
6
Squat (Barbell)
3
8-12 reps
-
7
Seated Hamstring Curl
3
8-12 reps
-
8
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Bicep Curl (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
8-12 reps
-
5
Barbell Row
3
8-12 reps
-
6
Squat (Barbell)
3
8-12 reps
-
7
Seated Hamstring Curl
3
8-12 reps
-
8
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Bicep Curl (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
8-12 reps
-
5
Barbell Row
3
8-12 reps
-
6
Squat (Barbell)
3
8-12 reps
-
7
Seated Hamstring Curl
3
8-12 reps
-
8
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Bicep Curl (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
8-12 reps
-
5
Barbell Row
3
8-12 reps
-
6
Squat (Barbell)
3
8-12 reps
-
7
Seated Hamstring Curl
3
8-12 reps
-
8
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Bicep Curl (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
8-12 reps
-
5
Barbell Row
3
8-12 reps
-
6
Squat (Barbell)
3
8-12 reps
-
7
Seated Hamstring Curl
3
8-12 reps
-
8
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Bicep Curl (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
8-12 reps
-
5
Barbell Row
3
8-12 reps
-
6
Squat (Barbell)
3
8-12 reps
-
7
Seated Hamstring Curl
3
8-12 reps
-
8
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Bicep Curl (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
8-12 reps
-
5
Barbell Row
3
8-12 reps
-
6
Squat (Barbell)
3
8-12 reps
-
7
Seated Hamstring Curl
3
8-12 reps
-
8
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Bicep Curl (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
8-12 reps
-
5
Barbell Row
3
8-12 reps
-
6
Squat (Barbell)
3
8-12 reps
-
7
Seated Hamstring Curl
3
8-12 reps
-
8
Hanging Leg Raise
3
8-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
-
2
Bench Press (Barbell)3 Sets
8-12 Reps
-
3
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
-
4
Seated Shoulder Press (Dumbbell)3 Sets
8-12 Reps
-
5
Lying Tricep Extension (Barbell)3 Sets
8-12 Reps
-
6
Tricep Extension (Cable)3 Sets
8-12 Reps
-
7
Cable Crunch3 Sets
8-12 Reps
-
Day 2
1
Barbell Row3 Sets
8-12 Reps
-
2
Lat Pulldown3 Sets
8-12 Reps
-
3
Seated Row (Cable)3 Sets
8-12 Reps
-
4
Bicep Curl (Cable)3 Sets
8-12 Reps
-
5
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
-
6
Decline Crunch (Weighted)3 Sets
-
Day 3
1
Leg Extension3 Sets
8-12 Reps
-
2
Leg Press3 Sets
8-12 Reps
-
3
Romanian Deadlift (Barbell)3 Sets
6-8 Reps
-
4
Seated Hamstring Curl3 Sets
8-12 Reps
-
5
Standing Calf Raise3 Sets
8-12 Reps
-
6
Cable Crunch3 Sets
-
Day 4
1
Hanging Leg Raise3 Sets
8-12 Reps
-
2
Bicep Curl (Cable)3 Sets
8-12 Reps
-
3
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
-
4
Incline Bench Press (Barbell)3 Sets
8-12 Reps
-
5
Barbell Row3 Sets
8-12 Reps
-
6
Squat (Barbell)3 Sets
8-12 Reps
-
7
Seated Hamstring Curl3 Sets
8-12 Reps
-
8
Hanging Leg Raise3 Sets
8-12 Reps
-