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PPL + Full Body

by Maurits R.
6 athletes joined

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

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 27, 2025 08:04
  • Last Edited
    Oct 26, 2025 07:19

Summary

Unlock your strength potential with the PPL + Full Body program, a comprehensive 8-week training plan designed for four days a week of targeted workouts. This program expertly combines push, pull, and full-body sessions to maximize muscle growth and enhance overall fitness. Each workout features a variety of exercises, from dumbbell presses to barbell rows, ensuring a balanced approach that challenges all major muscle groups. Get ready to build strength, increase endurance, and transform your physique with a structured routine that fits seamlessly into your lifestyle.
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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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
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 Crunch
3 Sets
8-12 Reps
-
Day 2
1
Barbell Row
3 Sets
8-12 Reps
-
2
Lat Pulldown
3 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 Extension
3 Sets
8-12 Reps
-
2
Leg Press
3 Sets
8-12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
4
Seated Hamstring Curl
3 Sets
8-12 Reps
-
5
Standing Calf Raise
3 Sets
8-12 Reps
-
6
Cable Crunch
3 Sets
-
Day 4
1
Hanging Leg Raise
3 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 Row
3 Sets
8-12 Reps
-
6
Squat (Barbell)
3 Sets
8-12 Reps
-
7
Seated Hamstring Curl
3 Sets
8-12 Reps
-
8
Hanging Leg Raise
3 Sets
8-12 Reps
-