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PPL (3 day full body)

by Nico V.
2 athletes joined

Program Description

**PPL (3 Day Full Body)** is a comprehensive 12-week workout program designed to enhance your strength and physique through a structured push-pull-legs split. With 36 sessions, each lasting approximately 50 minutes, this program combines fundamental movements with targeted exercises to build muscle and improve athletic performance. Suitable for novice to intermediate lifters, you'll engage in a variety of exercises using a full gym setup, ensuring a well-rounded approach to your fitness journey. Get ready to push your limits and achieve your goals!

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 10, 2026 03:37
  • Last Edited
    Feb 17, 2026 10:17
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.9%
Upper Back
11.3%
Front Delts
9.7%
Biceps
9.3%
Lats
8.9%
Middle Delts
8.1%
Quadriceps
8.1%
Hamstrings
6.9%
Chest
5.6%
Glutes
4.4%
Abs
3.6%
Calves
3.2%
Rear Delts
2.8%
Forearms
2.4%
Abductors
1.6%
Adductors
1.2%
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
6
Overhead Tricep Extension (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
6
Overhead Tricep Extension (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
6
Overhead Tricep Extension (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
6
Overhead Tricep Extension (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
6
Overhead Tricep Extension (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
6
Overhead Tricep Extension (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
6
Overhead Tricep Extension (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
6
Overhead Tricep Extension (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
6
Overhead Tricep Extension (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
6
Overhead Tricep Extension (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
6
Overhead Tricep Extension (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
6
Overhead Tricep Extension (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 8
2
Chest Supported Row (Machine)
4
10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 8
2
Chest Supported Row (Machine)
4
10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 8
2
Chest Supported Row (Machine)
4
10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 8
2
Chest Supported Row (Machine)
4
10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 8
2
Chest Supported Row (Machine)
4
10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 8
2
Chest Supported Row (Machine)
4
10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 8
2
Chest Supported Row (Machine)
4
10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 8
2
Chest Supported Row (Machine)
4
10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 8
2
Chest Supported Row (Machine)
4
10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 8
2
Chest Supported Row (Machine)
4
10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 8
2
Chest Supported Row (Machine)
4
10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
RPE 8
2
Chest Supported Row (Machine)
4
10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6 reps
RPE 9
2
Lunge (Dumbbell)
3
8-10 reps
RPE 6.5
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Seated Calf Raise
4
12-15 reps
RPE 7
5
Leg Extension
3
10 reps
RPE 8
6
Decline Crunch
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6 reps
RPE 9
2
Lunge (Dumbbell)
3
8-10 reps
RPE 6.5
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Seated Calf Raise
4
12-15 reps
RPE 7
5
Leg Extension
3
10 reps
RPE 8
6
Decline Crunch
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6 reps
RPE 9
2
Lunge (Dumbbell)
3
8-10 reps
RPE 6.5
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Seated Calf Raise
4
12-15 reps
RPE 7
5
Leg Extension
3
10 reps
RPE 8
6
Decline Crunch
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6 reps
RPE 9
2
Lunge (Dumbbell)
3
8-10 reps
RPE 6.5
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Seated Calf Raise
4
12-15 reps
RPE 7
5
Leg Extension
3
10 reps
RPE 8
6
Decline Crunch
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6 reps
RPE 9
2
Lunge (Dumbbell)
3
8-10 reps
RPE 6.5
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Seated Calf Raise
4
12-15 reps
RPE 7
5
Leg Extension
3
10 reps
RPE 8
6
Decline Crunch
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6 reps
RPE 9
2
Lunge (Dumbbell)
3
8-10 reps
RPE 6.5
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Seated Calf Raise
4
12-15 reps
RPE 7
5
Leg Extension
3
10 reps
RPE 8
6
Decline Crunch
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6 reps
RPE 9
2
Lunge (Dumbbell)
3
8-10 reps
RPE 6.5
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Seated Calf Raise
4
12-15 reps
RPE 7
5
Leg Extension
3
10 reps
RPE 8
6
Decline Crunch
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6 reps
RPE 9
2
Lunge (Dumbbell)
3
8-10 reps
RPE 6.5
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Seated Calf Raise
4
12-15 reps
RPE 7
5
Leg Extension
3
10 reps
RPE 8
6
Decline Crunch
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6 reps
RPE 9
2
Lunge (Dumbbell)
3
8-10 reps
RPE 6.5
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Seated Calf Raise
4
12-15 reps
RPE 7
5
Leg Extension
3
10 reps
RPE 8
6
Decline Crunch
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6 reps
RPE 9
2
Lunge (Dumbbell)
3
8-10 reps
RPE 6.5
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Seated Calf Raise
4
12-15 reps
RPE 7
5
Leg Extension
3
10 reps
RPE 8
6
Decline Crunch
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6 reps
RPE 9
2
Lunge (Dumbbell)
3
8-10 reps
RPE 6.5
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Seated Calf Raise
4
12-15 reps
RPE 7
5
Leg Extension
3
10 reps
RPE 8
6
Decline Crunch
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6 reps
RPE 9
2
Lunge (Dumbbell)
3
8-10 reps
RPE 6.5
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Seated Calf Raise
4
12-15 reps
RPE 7
5
Leg Extension
3
10 reps
RPE 8
6
Decline Crunch
3
10 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
3
Seated Overhead Press (Dumbbell)
3 Sets
6-8 Reps
@8
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
@7.5
6
Overhead Tricep Extension (Barbell)
3 Sets
10 Reps
@8
Day 2
1
Lat Pulldown
4 Sets
6-10 Reps
@8
2
Chest Supported Row (Machine)
4 Sets
10 Reps
@7
3
Seated Row (Cable)
3 Sets
10 Reps
@8
4
Face Pull
3 Sets
12-15 Reps
@7
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8.5
6
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@9
Day 3
1
Leg Press (45 Degrees)
4 Sets
6 Reps
@9
2
Lunge (Dumbbell)
3 Sets
8-10 Reps
@6.5
3
Seated Hamstring Curl
3 Sets
10 Reps
@8
4
Seated Calf Raise
4 Sets
12-15 Reps
@7
5
Leg Extension
3 Sets
10 Reps
@8
6
Decline Crunch
3 Sets
10 Reps
@8