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PPL by Affan

by M A.
1 athletes joined

Program Description

Muscle

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 28, 2025 09:45
  • Last Edited
    Dec 28, 2025 10:38
Muscle Engagement
Front
Back
MuscleSet
Triceps
14%
Upper Back
10.7%
Front Delts
10.3%
Chest
8.8%
Lats
8.8%
Biceps
8.1%
Quadriceps
6.6%
Middle Delts
6.3%
Hamstrings
6.3%
Glutes
4.8%
Abs
4.4%
Rear Delts
3.3%
Calves
2.9%
Forearms
2.2%
Adductors
1.1%
Lower Back
0.7%
Abductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
4-7 reps
-
2
Incline Bench Press (Smith Machine)
2
5-8 reps
-
3
AD Press (Smith Machine)
2
5-7 reps
-
4
Lying Side Lateral Raise
2
6-10 reps
-
5
Preacher Curl (EZ Bar)
2
5-8 reps
-
6
Bayesian Curl
1
6-10 reps
-
7
Hammer Curl (Cable)
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
4-7 reps
-
2
Incline Bench Press (Smith Machine)
2
5-8 reps
-
3
AD Press (Smith Machine)
2
5-7 reps
-
4
Lying Side Lateral Raise
2
6-10 reps
-
5
Preacher Curl (EZ Bar)
2
5-8 reps
-
6
Bayesian Curl
1
6-10 reps
-
7
Hammer Curl (Cable)
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
4-7 reps
-
2
Incline Bench Press (Smith Machine)
2
5-8 reps
-
3
AD Press (Smith Machine)
2
5-7 reps
-
4
Lying Side Lateral Raise
2
6-10 reps
-
5
Preacher Curl (EZ Bar)
2
5-8 reps
-
6
Bayesian Curl
1
6-10 reps
-
7
Hammer Curl (Cable)
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
4-7 reps
-
2
Incline Bench Press (Smith Machine)
2
5-8 reps
-
3
AD Press (Smith Machine)
2
5-7 reps
-
4
Lying Side Lateral Raise
2
6-10 reps
-
5
Preacher Curl (EZ Bar)
2
5-8 reps
-
6
Bayesian Curl
1
6-10 reps
-
7
Hammer Curl (Cable)
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
4-7 reps
-
2
Incline Bench Press (Smith Machine)
2
5-8 reps
-
3
AD Press (Smith Machine)
2
5-7 reps
-
4
Lying Side Lateral Raise
2
6-10 reps
-
5
Preacher Curl (EZ Bar)
2
5-8 reps
-
6
Bayesian Curl
1
6-10 reps
-
7
Hammer Curl (Cable)
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
4-7 reps
-
2
Incline Bench Press (Smith Machine)
2
5-8 reps
-
3
AD Press (Smith Machine)
2
5-7 reps
-
4
Lying Side Lateral Raise
2
6-10 reps
-
5
Preacher Curl (EZ Bar)
2
5-8 reps
-
6
Bayesian Curl
1
6-10 reps
-
7
Hammer Curl (Cable)
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
4-7 reps
-
2
Incline Bench Press (Smith Machine)
2
5-8 reps
-
3
AD Press (Smith Machine)
2
5-7 reps
-
4
Lying Side Lateral Raise
2
6-10 reps
-
5
Preacher Curl (EZ Bar)
2
5-8 reps
-
6
Bayesian Curl
1
6-10 reps
-
7
Hammer Curl (Cable)
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Row
2
5-8 reps
-
2
Lat Pulldown (Single Arm)
2
6-10 reps
-
3
Power Shrug
2
5-8 reps
-
4
Pullover (Dumbbell)
2
6-10 reps
-
5
JM Press (Smith Machine)
3
5-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Row
2
5-8 reps
-
2
Lat Pulldown (Single Arm)
2
6-10 reps
-
3
Power Shrug
2
5-8 reps
-
4
Pullover (Dumbbell)
2
6-10 reps
-
5
JM Press (Smith Machine)
3
5-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Row
2
5-8 reps
-
2
Lat Pulldown (Single Arm)
2
6-10 reps
-
3
Power Shrug
2
5-8 reps
-
4
Pullover (Dumbbell)
2
6-10 reps
-
5
JM Press (Smith Machine)
3
5-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Row
2
5-8 reps
-
2
Lat Pulldown (Single Arm)
2
6-10 reps
-
3
Power Shrug
2
5-8 reps
-
4
Pullover (Dumbbell)
2
6-10 reps
-
5
JM Press (Smith Machine)
3
5-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Row
2
5-8 reps
-
2
Lat Pulldown (Single Arm)
2
6-10 reps
-
3
Power Shrug
2
5-8 reps
-
4
Pullover (Dumbbell)
2
6-10 reps
-
5
JM Press (Smith Machine)
3
5-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Row
2
5-8 reps
-
2
Lat Pulldown (Single Arm)
2
6-10 reps
-
3
Power Shrug
2
5-8 reps
-
4
Pullover (Dumbbell)
2
6-10 reps
-
5
JM Press (Smith Machine)
3
5-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Row
2
5-8 reps
-
2
Lat Pulldown (Single Arm)
2
6-10 reps
-
3
Power Shrug
2
5-8 reps
-
4
Pullover (Dumbbell)
2
6-10 reps
-
5
JM Press (Smith Machine)
3
5-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-10 reps
-
2
Squat (Smith Machine)
2
5-8 reps
-
3
Lunge (Dumbbell)
1
6-8 reps
-
4
Leg Extension
2
6-10 reps
-
5
Single Leg Calf Raise (Weighted)
2
5-10 reps
-
6
Dragon Flag
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-10 reps
-
2
Squat (Smith Machine)
2
5-8 reps
-
3
Lunge (Dumbbell)
1
6-8 reps
-
4
Leg Extension
2
6-10 reps
-
5
Single Leg Calf Raise (Weighted)
2
5-10 reps
-
6
Dragon Flag
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-10 reps
-
2
Squat (Smith Machine)
2
5-8 reps
-
3
Lunge (Dumbbell)
1
6-8 reps
-
4
Leg Extension
2
6-10 reps
-
5
Single Leg Calf Raise (Weighted)
2
5-10 reps
-
6
Dragon Flag
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-10 reps
-
2
Squat (Smith Machine)
2
5-8 reps
-
3
Lunge (Dumbbell)
1
6-8 reps
-
4
Leg Extension
2
6-10 reps
-
5
Single Leg Calf Raise (Weighted)
2
5-10 reps
-
6
Dragon Flag
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-10 reps
-
2
Squat (Smith Machine)
2
5-8 reps
-
3
Lunge (Dumbbell)
1
6-8 reps
-
4
Leg Extension
2
6-10 reps
-
5
Single Leg Calf Raise (Weighted)
2
5-10 reps
-
6
Dragon Flag
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-10 reps
-
2
Squat (Smith Machine)
2
5-8 reps
-
3
Lunge (Dumbbell)
1
6-8 reps
-
4
Leg Extension
2
6-10 reps
-
5
Single Leg Calf Raise (Weighted)
2
5-10 reps
-
6
Dragon Flag
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-10 reps
-
2
Squat (Smith Machine)
2
5-8 reps
-
3
Lunge (Dumbbell)
1
6-8 reps
-
4
Leg Extension
2
6-10 reps
-
5
Single Leg Calf Raise (Weighted)
2
5-10 reps
-
6
Dragon Flag
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
2
4-7 reps
-
2
40°-45° Incline Bench Press ( Smith Machine)
2
5-8 reps
-
3
One Arm Lateral Raise (Cable)
3
6-10 reps
-
4
Pec Fly (Dumbbell)
1
6-10 reps
-
5
Preacher Curl (EZ Bar)
2
5-8 reps
-
6
Bayesian Curl
1
6-10 reps
-
7
Hammer Curl (Cable)
1
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
2
4-7 reps
-
2
40°-45° Incline Bench Press ( Smith Machine)
2
5-8 reps
-
3
One Arm Lateral Raise (Cable)
3
6-10 reps
-
4
Pec Fly (Dumbbell)
1
6-10 reps
-
5
Preacher Curl (EZ Bar)
2
5-8 reps
-
6
Bayesian Curl
1
6-10 reps
-
7
Hammer Curl (Cable)
1
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
2
4-7 reps
-
2
40°-45° Incline Bench Press ( Smith Machine)
2
5-8 reps
-
3
One Arm Lateral Raise (Cable)
3
6-10 reps
-
4
Pec Fly (Dumbbell)
1
6-10 reps
-
5
Preacher Curl (EZ Bar)
2
5-8 reps
-
6
Bayesian Curl
1
6-10 reps
-
7
Hammer Curl (Cable)
1
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
2
4-7 reps
-
2
40°-45° Incline Bench Press ( Smith Machine)
2
5-8 reps
-
3
One Arm Lateral Raise (Cable)
3
6-10 reps
-
4
Pec Fly (Dumbbell)
1
6-10 reps
-
5
Preacher Curl (EZ Bar)
2
5-8 reps
-
6
Bayesian Curl
1
6-10 reps
-
7
Hammer Curl (Cable)
1
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
2
4-7 reps
-
2
40°-45° Incline Bench Press ( Smith Machine)
2
5-8 reps
-
3
One Arm Lateral Raise (Cable)
3
6-10 reps
-
4
Pec Fly (Dumbbell)
1
6-10 reps
-
5
Preacher Curl (EZ Bar)
2
5-8 reps
-
6
Bayesian Curl
1
6-10 reps
-
7
Hammer Curl (Cable)
1
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
2
4-7 reps
-
2
40°-45° Incline Bench Press ( Smith Machine)
2
5-8 reps
-
3
One Arm Lateral Raise (Cable)
3
6-10 reps
-
4
Pec Fly (Dumbbell)
1
6-10 reps
-
5
Preacher Curl (EZ Bar)
2
5-8 reps
-
6
Bayesian Curl
1
6-10 reps
-
7
Hammer Curl (Cable)
1
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
2
4-7 reps
-
2
40°-45° Incline Bench Press ( Smith Machine)
2
5-8 reps
-
3
One Arm Lateral Raise (Cable)
3
6-10 reps
-
4
Pec Fly (Dumbbell)
1
6-10 reps
-
5
Preacher Curl (EZ Bar)
2
5-8 reps
-
6
Bayesian Curl
1
6-10 reps
-
7
Hammer Curl (Cable)
1
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
-
2
Kelso Shrug (Chest Supported)
2
6-10 reps
-
3
Single Arm Row (Dumbbell)
2
5-8 reps
-
4
Single Arm Rear Delt Cable Fly
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
5-8 reps
-
6
Incline Pushdown (Cable)
2
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
-
2
Kelso Shrug (Chest Supported)
2
6-10 reps
-
3
Single Arm Row (Dumbbell)
2
5-8 reps
-
4
Single Arm Rear Delt Cable Fly
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
5-8 reps
-
6
Incline Pushdown (Cable)
2
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
-
2
Kelso Shrug (Chest Supported)
2
6-10 reps
-
3
Single Arm Row (Dumbbell)
2
5-8 reps
-
4
Single Arm Rear Delt Cable Fly
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
5-8 reps
-
6
Incline Pushdown (Cable)
2
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
-
2
Kelso Shrug (Chest Supported)
2
6-10 reps
-
3
Single Arm Row (Dumbbell)
2
5-8 reps
-
4
Single Arm Rear Delt Cable Fly
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
5-8 reps
-
6
Incline Pushdown (Cable)
2
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
-
2
Kelso Shrug (Chest Supported)
2
6-10 reps
-
3
Single Arm Row (Dumbbell)
2
5-8 reps
-
4
Single Arm Rear Delt Cable Fly
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
5-8 reps
-
6
Incline Pushdown (Cable)
2
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
-
2
Kelso Shrug (Chest Supported)
2
6-10 reps
-
3
Single Arm Row (Dumbbell)
2
5-8 reps
-
4
Single Arm Rear Delt Cable Fly
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
5-8 reps
-
6
Incline Pushdown (Cable)
2
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
-
2
Kelso Shrug (Chest Supported)
2
6-10 reps
-
3
Single Arm Row (Dumbbell)
2
5-8 reps
-
4
Single Arm Rear Delt Cable Fly
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
5-8 reps
-
6
Incline Pushdown (Cable)
2
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Press (45 Degrees)
2
6-8 reps
-
4
Single Leg Calf Raise (Weighted)
2
5-10 reps
-
5
Cable Crunch
2
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Press (45 Degrees)
2
6-8 reps
-
4
Single Leg Calf Raise (Weighted)
2
5-10 reps
-
5
Cable Crunch
2
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Press (45 Degrees)
2
6-8 reps
-
4
Single Leg Calf Raise (Weighted)
2
5-10 reps
-
5
Cable Crunch
2
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Press (45 Degrees)
2
6-8 reps
-
4
Single Leg Calf Raise (Weighted)
2
5-10 reps
-
5
Cable Crunch
2
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Press (45 Degrees)
2
6-8 reps
-
4
Single Leg Calf Raise (Weighted)
2
5-10 reps
-
5
Cable Crunch
2
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Press (45 Degrees)
2
6-8 reps
-
4
Single Leg Calf Raise (Weighted)
2
5-10 reps
-
5
Cable Crunch
2
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Press (45 Degrees)
2
6-8 reps
-
4
Single Leg Calf Raise (Weighted)
2
5-10 reps
-
5
Cable Crunch
2
6-10 reps
-
Week 1
1 / 7 Weeks
Day 1
1
Bench Press (Smith Machine)
3 Sets
4-7 Reps
-
2
Incline Bench Press (Smith Machine)
2 Sets
5-8 Reps
-
3
AD Press (Smith Machine)
2 Sets
5-7 Reps
-
4
Lying Side Lateral Raise
2 Sets
6-10 Reps
-
5
Preacher Curl (EZ Bar)
2 Sets
5-8 Reps
-
6
Bayesian Curl
1 Set
6-10 Reps
-
7
Hammer Curl (Cable)
1 Set
6-10 Reps
-
Day 2
1
Smith Machine Row
2 Sets
5-8 Reps
-
2
Lat Pulldown (Single Arm)
2 Sets
6-10 Reps
-
3
Power Shrug
2 Sets
5-8 Reps
-
4
Pullover (Dumbbell)
2 Sets
6-10 Reps
-
5
JM Press (Smith Machine)
3 Sets
5-8 Reps
-
6
Single Arm Tricep Extension (Cable)
2 Sets
5-10 Reps
-
Day 3
1
Lying Leg Curl
2 Sets
5-10 Reps
-
2
Squat (Smith Machine)
2 Sets
5-8 Reps
-
3
Lunge (Dumbbell)
1 Set
6-8 Reps
-
4
Leg Extension
2 Sets
6-10 Reps
-
5
Single Leg Calf Raise (Weighted)
2 Sets
5-10 Reps
-
6
Dragon Flag
2 Sets
6-10 Reps
-
Day 4
1
Close Grip Bench Press (Smith Machine)
2 Sets
4-7 Reps
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2
40°-45° Incline Bench Press ( Smith Machine)
2 Sets
5-8 Reps
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3
One Arm Lateral Raise (Cable)
3 Sets
6-10 Reps
-
4
Pec Fly (Dumbbell)
1 Set
6-10 Reps
-
5
Preacher Curl (EZ Bar)
2 Sets
5-8 Reps
-
6
Bayesian Curl
1 Set
6-10 Reps
-
7
Hammer Curl (Cable)
1 Set
6-10 Reps
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Day 6
1
Leg Extension
2 Sets
6-10 Reps
-
2
Stiff Leg Deadlift
2 Sets
5-8 Reps
-
3
Leg Press (45 Degrees)
2 Sets
6-8 Reps
-
4
Single Leg Calf Raise (Weighted)
2 Sets
5-10 Reps
-
5
Cable Crunch
2 Sets
6-10 Reps
-
Day 5
1
Pull-Up (Neutral Grip, Weighted)
2 Sets
5-8 Reps
-
2
Kelso Shrug (Chest Supported)
2 Sets
6-10 Reps
-
3
Single Arm Row (Dumbbell)
2 Sets
5-8 Reps
-
4
Single Arm Rear Delt Cable Fly
2 Sets
6-10 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
5-8 Reps
-
6
Incline Pushdown (Cable)
2 Sets
5-10 Reps
-