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Basic PPL

by George N.
1 athletes joined

Program Description

The Basic PPL program is a 3-week, full-body training plan designed specifically for novice lifters looking to build strength and muscle. With 15 sessions spread over three weeks, each workout lasts approximately 60 minutes and focuses on the fundamental push, pull, and leg movements essential for bodybuilding. This structured routine utilizes a full gym's equipment to enhance your lifting technique and overall fitness. Get ready to elevate your training with a balanced approach that targets all major muscle groups!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 24, 2025 11:20
  • Last Edited
    Jun 25, 2025 04:40

Summary

Unleash your strength with the Basic PPL program, a focused 3-week journey designed for those ready to elevate their training. Comprising 5 days of intense workouts each week, this program emphasizes a balanced Push-Pull-Legs split, targeting major muscle groups for optimal growth and strength. With a mix of barbell, dumbbell, and machine exercises, you'll build a solid foundation while honing your technique. Get ready to push your limits and transform your physique!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Bench Press (Paused)
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 9
RPE 9
4
JM Press
2
1
12 reps
10 reps
RPE 9
RPE 9
5
Rear Delt Fly (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 9
6
Reverse Pec Deck
1
1
2
10 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Bench Press (Paused)
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 9
RPE 9
4
JM Press
2
1
12 reps
10 reps
RPE 9
RPE 9
5
Rear Delt Fly (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 9
6
Reverse Pec Deck
1
1
2
10 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Bench Press (Paused)
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 9
RPE 9
4
JM Press
2
1
12 reps
10 reps
RPE 9
RPE 9
5
Rear Delt Fly (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 9
6
Reverse Pec Deck
1
1
2
10 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
12 reps
RPE 9
2
Lat Pulldown
1
2
15 reps
12 reps
RPE 9
RPE 9
3
T-Bar Row
1
2
12 reps
10 reps
RPE 9
RPE 9
4
Single Arm Row (Dumbbell)
1
2
10 reps
8 reps
RPE 9
RPE 9
5
Chest Supported Row (Machine)
2
1
12 reps
10 reps
RPE 9
RPE 9
6
Hammer Curl (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 9
7
Preacher Curl (EZ Bar)
2
1
12 reps
10 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
12 reps
RPE 9
2
Lat Pulldown
1
2
15 reps
12 reps
RPE 9
RPE 9
3
T-Bar Row
1
2
12 reps
10 reps
RPE 9
RPE 9
4
Single Arm Row (Dumbbell)
1
2
10 reps
8 reps
RPE 9
RPE 9
5
Chest Supported Row (Machine)
2
1
12 reps
10 reps
RPE 9
RPE 9
6
Hammer Curl (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 9
7
Preacher Curl (EZ Bar)
2
1
12 reps
10 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
12 reps
RPE 9
2
Lat Pulldown
1
2
15 reps
12 reps
RPE 9
RPE 9
3
T-Bar Row
1
2
12 reps
10 reps
RPE 9
RPE 9
4
Single Arm Row (Dumbbell)
1
2
10 reps
8 reps
RPE 9
RPE 9
5
Chest Supported Row (Machine)
2
1
12 reps
10 reps
RPE 9
RPE 9
6
Hammer Curl (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 9
7
Preacher Curl (EZ Bar)
2
1
12 reps
10 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rotational Landmine Push Press
3
12 reps
RPE 9
2
Code Rotation
3
12 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
2
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
4
Calf Raise (Machine)
1
2
12 reps
10 reps
RPE 9
RPE 9
5
Sumo Squat
3
12 reps
RPE 9
6
Suitcase Carry March
2
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rotational Landmine Push Press
3
12 reps
RPE 9
2
Code Rotation
3
12 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
2
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
4
Calf Raise (Machine)
1
2
12 reps
10 reps
RPE 9
RPE 9
5
Sumo Squat
3
12 reps
RPE 9
6
Suitcase Carry March
2
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rotational Landmine Push Press
3
12 reps
RPE 9
2
Code Rotation
3
12 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
2
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
4
Calf Raise (Machine)
1
2
12 reps
10 reps
RPE 9
RPE 9
5
Sumo Squat
3
12 reps
RPE 9
6
Suitcase Carry March
2
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
2
1
12 reps
10 reps
RPE 9
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
1
15 reps
12 reps
RPE 9
RPE 9
5
Lateral Raise (Dumbbell)
2
1
15 reps
12 reps
RPE 9
RPE 9
6
One Arm Lateral Raise (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
7
Upright Row (Cable)
1
1
1
15 reps
18 reps
20 reps
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
2
1
12 reps
10 reps
RPE 9
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
1
15 reps
12 reps
RPE 9
RPE 9
5
Lateral Raise (Dumbbell)
2
1
15 reps
12 reps
RPE 9
RPE 9
6
One Arm Lateral Raise (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
7
Upright Row (Cable)
1
1
1
15 reps
18 reps
20 reps
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
2
1
12 reps
10 reps
RPE 9
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
1
15 reps
12 reps
RPE 9
RPE 9
5
Lateral Raise (Dumbbell)
2
1
15 reps
12 reps
RPE 9
RPE 9
6
One Arm Lateral Raise (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
7
Upright Row (Cable)
1
1
1
15 reps
18 reps
20 reps
RPE 9
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 9
2
Hack Squat
3
15 reps
RPE 9
3
Deadlift (Barbell)
2
2
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
4
Leg Press (45 Degrees)
1
1
1
15 reps
18 reps
20 reps
RPE 9
RPE 9
RPE 9
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Hip Adductor (Machine)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 9
2
Hack Squat
3
15 reps
RPE 9
3
Deadlift (Barbell)
2
2
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
4
Leg Press (45 Degrees)
1
1
1
15 reps
18 reps
20 reps
RPE 9
RPE 9
RPE 9
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Hip Adductor (Machine)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 9
2
Hack Squat
3
15 reps
RPE 9
3
Deadlift (Barbell)
2
2
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
4
Leg Press (45 Degrees)
1
1
1
15 reps
18 reps
20 reps
RPE 9
RPE 9
RPE 9
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Hip Adductor (Machine)
3
15 reps
RPE 9
Week 1
1 / 3 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
@9
@9
@9
2
Bench Press (Paused)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@9
@9
@9
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
12 Reps
@9
@9
4
JM Press
2 Sets
1 Set
12 Reps
10 Reps
@9
@9
5
Rear Delt Fly (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@9
@9
6
Reverse Pec Deck
1 Set
1 Set
2 Sets
10 Reps
12 Reps
15 Reps
@9
@9
@9
Day 2
1
Chin-Up (Assisted)
3 Sets
12 Reps
@9
2
Lat Pulldown
1 Set
2 Sets
15 Reps
12 Reps
@9
@9
3
T-Bar Row
1 Set
2 Sets
12 Reps
10 Reps
@9
@9
4
Single Arm Row (Dumbbell)
1 Set
2 Sets
10 Reps
8 Reps
@9
@9
5
Chest Supported Row (Machine)
2 Sets
1 Set
12 Reps
10 Reps
@9
@9
6
Hammer Curl (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@9
@9
7
Preacher Curl (EZ Bar)
2 Sets
1 Set
12 Reps
10 Reps
@9
@9
Day 3
1
Rotational Landmine Push Press
3 Sets
12 Reps
@9
2
Code Rotation
3 Sets
12 Reps
@9
3
Abs Crunch (Weighted)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
@9
@9
@9
4
Calf Raise (Machine)
1 Set
2 Sets
12 Reps
10 Reps
@9
@9
5
Sumo Squat
3 Sets
12 Reps
@9
6
Suitcase Carry March
2 Sets
1 mins
@9
Day 4
1
Bench Press (Close Grip)
1 Set
2 Sets
15 Reps
12 Reps
@9
@9
2
Incline Bench Press (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@9
@9
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@9
4
Overhead Tricep Extension (Cable)
2 Sets
1 Set
15 Reps
12 Reps
@9
@9
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
12 Reps
@9
@9
6
One Arm Lateral Raise (Cable)
1 Set
2 Sets
12 Reps
10 Reps
@9
@9
7
Upright Row (Cable)
1 Set
1 Set
1 Set
15 Reps
18 Reps
20 Reps
@9
@9
@9
Day 5
1
Leg Extension
3 Sets
15 Reps
@9
2
Hack Squat
3 Sets
15 Reps
@9
3
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
4
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
15 Reps
18 Reps
20 Reps
@9
@9
@9
5
Hip Abductor (Machine)
3 Sets
15 Reps
@9
6
Hip Adductor (Machine)
3 Sets
15 Reps
@9