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PPL master

by Majed A.

Program Description

**PPL Master** is a comprehensive 10-week program designed to optimize your strength training through a structured Push-Pull-Legs (PPL) split. With 30 sessions spread across the weeks, each workout lasts approximately 60 minutes, focusing on major muscle groups to enhance overall strength and muscle growth. Expect a mix of compound and isolation exercises, including classics like the bench press and squat, ensuring a balanced approach to building power and endurance. Get ready to push your limits and see real results!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 15, 2026 11:21
  • Last Edited
    Mar 16, 2026 04:46
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.1%
Front Delts
11.1%
Upper Back
11.1%
Hamstrings
10%
Chest
8.9%
Lats
8.9%
Quadriceps
8.9%
Biceps
6.7%
Glutes
6.7%
Middle Delts
4.4%
Rear Delts
2.2%
Lower Back
2.2%
Calves
2.2%
Adductors
2.2%
Forearms
1.1%
Abductors
1.1%
Abs
1.1%
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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)
1
3 reps
RPE 7
2
Incline Bench Press (Dumbbell)
1
3 reps
RPE 7
3
Chest Fly (Machine)
1
3 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
1
3 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
3 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
1
3 reps
RPE 8
7
Dip (Weighted)
1
3 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 7
2
Incline Bench Press (Dumbbell)
1
3 reps
RPE 7
3
Chest Fly (Machine)
1
3 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
1
3 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
3 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
1
3 reps
RPE 8
7
Dip (Weighted)
1
3 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 7
2
Incline Bench Press (Dumbbell)
1
3 reps
RPE 7
3
Chest Fly (Machine)
1
3 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
1
3 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
3 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
1
3 reps
RPE 8
7
Dip (Weighted)
1
3 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 7
2
Incline Bench Press (Dumbbell)
1
3 reps
RPE 7
3
Chest Fly (Machine)
1
3 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
1
3 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
3 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
1
3 reps
RPE 8
7
Dip (Weighted)
1
3 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 7
2
Incline Bench Press (Dumbbell)
1
3 reps
RPE 7
3
Chest Fly (Machine)
1
3 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
1
3 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
3 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
1
3 reps
RPE 8
7
Dip (Weighted)
1
3 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 7
2
Incline Bench Press (Dumbbell)
1
3 reps
RPE 7
3
Chest Fly (Machine)
1
3 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
1
3 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
3 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
1
3 reps
RPE 8
7
Dip (Weighted)
1
3 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 7
2
Incline Bench Press (Dumbbell)
1
3 reps
RPE 7
3
Chest Fly (Machine)
1
3 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
1
3 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
3 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
1
3 reps
RPE 8
7
Dip (Weighted)
1
3 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 7
2
Incline Bench Press (Dumbbell)
1
3 reps
RPE 7
3
Chest Fly (Machine)
1
3 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
1
3 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
3 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
1
3 reps
RPE 8
7
Dip (Weighted)
1
3 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 7
2
Incline Bench Press (Dumbbell)
1
3 reps
RPE 7
3
Chest Fly (Machine)
1
3 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
1
3 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
3 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
1
3 reps
RPE 8
7
Dip (Weighted)
1
3 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 7
2
Incline Bench Press (Dumbbell)
1
3 reps
RPE 7
3
Chest Fly (Machine)
1
3 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
1
3 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
3 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
1
3 reps
RPE 8
7
Dip (Weighted)
1
3 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3 reps
RPE 8
2
T-Bar Row
1
3 reps
RPE 8
3
Seated Row (Cable)
1
3 reps
RPE 8
4
Chest Supported Row (Machine)
1
3 reps
RPE 8
5
Superman
1
3 reps
RPE 8
6
Face Pull
1
3 reps
RPE 8
7
Bicep Curl (EZ Bar)
1
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3 reps
RPE 8
2
T-Bar Row
1
3 reps
RPE 8
3
Seated Row (Cable)
1
3 reps
RPE 8
4
Chest Supported Row (Machine)
1
3 reps
RPE 8
5
Superman
1
3 reps
RPE 8
6
Face Pull
1
3 reps
RPE 8
7
Bicep Curl (EZ Bar)
1
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3 reps
RPE 8
2
T-Bar Row
1
3 reps
RPE 8
3
Seated Row (Cable)
1
3 reps
RPE 8
4
Chest Supported Row (Machine)
1
3 reps
RPE 8
5
Superman
1
3 reps
RPE 8
6
Face Pull
1
3 reps
RPE 8
7
Bicep Curl (EZ Bar)
1
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3 reps
RPE 8
2
T-Bar Row
1
3 reps
RPE 8
3
Seated Row (Cable)
1
3 reps
RPE 8
4
Chest Supported Row (Machine)
1
3 reps
RPE 8
5
Superman
1
3 reps
RPE 8
6
Face Pull
1
3 reps
RPE 8
7
Bicep Curl (EZ Bar)
1
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3 reps
RPE 8
2
T-Bar Row
1
3 reps
RPE 8
3
Seated Row (Cable)
1
3 reps
RPE 8
4
Chest Supported Row (Machine)
1
3 reps
RPE 8
5
Superman
1
3 reps
RPE 8
6
Face Pull
1
3 reps
RPE 8
7
Bicep Curl (EZ Bar)
1
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3 reps
RPE 8
2
T-Bar Row
1
3 reps
RPE 8
3
Seated Row (Cable)
1
3 reps
RPE 8
4
Chest Supported Row (Machine)
1
3 reps
RPE 8
5
Superman
1
3 reps
RPE 8
6
Face Pull
1
3 reps
RPE 8
7
Bicep Curl (EZ Bar)
1
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3 reps
RPE 8
2
T-Bar Row
1
3 reps
RPE 8
3
Seated Row (Cable)
1
3 reps
RPE 8
4
Chest Supported Row (Machine)
1
3 reps
RPE 8
5
Superman
1
3 reps
RPE 8
6
Face Pull
1
3 reps
RPE 8
7
Bicep Curl (EZ Bar)
1
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3 reps
RPE 8
2
T-Bar Row
1
3 reps
RPE 8
3
Seated Row (Cable)
1
3 reps
RPE 8
4
Chest Supported Row (Machine)
1
3 reps
RPE 8
5
Superman
1
3 reps
RPE 8
6
Face Pull
1
3 reps
RPE 8
7
Bicep Curl (EZ Bar)
1
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3 reps
RPE 8
2
T-Bar Row
1
3 reps
RPE 8
3
Seated Row (Cable)
1
3 reps
RPE 8
4
Chest Supported Row (Machine)
1
3 reps
RPE 8
5
Superman
1
3 reps
RPE 8
6
Face Pull
1
3 reps
RPE 8
7
Bicep Curl (EZ Bar)
1
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3 reps
RPE 8
2
T-Bar Row
1
3 reps
RPE 8
3
Seated Row (Cable)
1
3 reps
RPE 8
4
Chest Supported Row (Machine)
1
3 reps
RPE 8
5
Superman
1
3 reps
RPE 8
6
Face Pull
1
3 reps
RPE 8
7
Bicep Curl (EZ Bar)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3 reps
RPE 7
2
Leg Extension
1
3 reps
RPE 8
3
Leg Curl
1
3 reps
RPE 8
4
Lying Leg Curl
1
3 reps
RPE 8
5
Seated Calf Raise
1
3 reps
RPE 8
6
Squat (Barbell)
1
3 reps
RPE 8
7
Lunge (Dumbbell)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3 reps
RPE 7
2
Leg Extension
1
3 reps
RPE 8
3
Leg Curl
1
3 reps
RPE 8
4
Lying Leg Curl
1
3 reps
RPE 8
5
Seated Calf Raise
1
3 reps
RPE 8
6
Squat (Barbell)
1
3 reps
RPE 8
7
Lunge (Dumbbell)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3 reps
RPE 7
2
Leg Extension
1
3 reps
RPE 8
3
Leg Curl
1
3 reps
RPE 8
4
Lying Leg Curl
1
3 reps
RPE 8
5
Seated Calf Raise
1
3 reps
RPE 8
6
Squat (Barbell)
1
3 reps
RPE 8
7
Lunge (Dumbbell)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3 reps
RPE 7
2
Leg Extension
1
3 reps
RPE 8
3
Leg Curl
1
3 reps
RPE 8
4
Lying Leg Curl
1
3 reps
RPE 8
5
Seated Calf Raise
1
3 reps
RPE 8
6
Squat (Barbell)
1
3 reps
RPE 8
7
Lunge (Dumbbell)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3 reps
RPE 7
2
Leg Extension
1
3 reps
RPE 8
3
Leg Curl
1
3 reps
RPE 8
4
Lying Leg Curl
1
3 reps
RPE 8
5
Seated Calf Raise
1
3 reps
RPE 8
6
Squat (Barbell)
1
3 reps
RPE 8
7
Lunge (Dumbbell)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3 reps
RPE 7
2
Leg Extension
1
3 reps
RPE 8
3
Leg Curl
1
3 reps
RPE 8
4
Lying Leg Curl
1
3 reps
RPE 8
5
Seated Calf Raise
1
3 reps
RPE 8
6
Squat (Barbell)
1
3 reps
RPE 8
7
Lunge (Dumbbell)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3 reps
RPE 7
2
Leg Extension
1
3 reps
RPE 8
3
Leg Curl
1
3 reps
RPE 8
4
Lying Leg Curl
1
3 reps
RPE 8
5
Seated Calf Raise
1
3 reps
RPE 8
6
Squat (Barbell)
1
3 reps
RPE 8
7
Lunge (Dumbbell)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3 reps
RPE 7
2
Leg Extension
1
3 reps
RPE 8
3
Leg Curl
1
3 reps
RPE 8
4
Lying Leg Curl
1
3 reps
RPE 8
5
Seated Calf Raise
1
3 reps
RPE 8
6
Squat (Barbell)
1
3 reps
RPE 8
7
Lunge (Dumbbell)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3 reps
RPE 7
2
Leg Extension
1
3 reps
RPE 8
3
Leg Curl
1
3 reps
RPE 8
4
Lying Leg Curl
1
3 reps
RPE 8
5
Seated Calf Raise
1
3 reps
RPE 8
6
Squat (Barbell)
1
3 reps
RPE 8
7
Lunge (Dumbbell)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3 reps
RPE 7
2
Leg Extension
1
3 reps
RPE 8
3
Leg Curl
1
3 reps
RPE 8
4
Lying Leg Curl
1
3 reps
RPE 8
5
Seated Calf Raise
1
3 reps
RPE 8
6
Squat (Barbell)
1
3 reps
RPE 8
7
Lunge (Dumbbell)
1
3 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Reps
@7
2
Incline Bench Press (Dumbbell)
1 Set
3 Reps
@7
3
Chest Fly (Machine)
1 Set
3 Reps
@7
4
Seated Shoulder Press (Dumbbell)
1 Set
3 Reps
@7
5
Lateral Raise (Dumbbell)
1 Set
3 Reps
@7
6
V-Handle Tricep Pushdown (Cable)
1 Set
3 Reps
@8
7
Dip (Weighted)
1 Set
3 Reps
@9
Day 2
1
Lat Pulldown
1 Set
3 Reps
@8
2
T-Bar Row
1 Set
3 Reps
@8
3
Seated Row (Cable)
1 Set
3 Reps
@8
4
Chest Supported Row (Machine)
1 Set
3 Reps
@8
5
Superman
1 Set
3 Reps
@8
6
Face Pull
1 Set
3 Reps
@8
7
Bicep Curl (EZ Bar)
1 Set
3 Reps
@8
Day 3
1
Leg Press
1 Set
3 Reps
@7
2
Leg Extension
1 Set
3 Reps
@8
3
Leg Curl
1 Set
3 Reps
@8
4
Lying Leg Curl
1 Set
3 Reps
@8
5
Seated Calf Raise
1 Set
3 Reps
@8
6
Squat (Barbell)
1 Set
3 Reps
@8
7
Lunge (Dumbbell)
1 Set
3 Reps
@8