logo
BoostcampPNG

Jenna PPL

by David F.
16 athletes joined

Program Description

This is a beginner program that uses 3 waves to progress. Each wave adds volume in week 2 and week 3, then drops back down in the next wave, which uses a different rep scheme. All sets should be done between 1 and 4 Reps in Reserve (RIR).

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 10, 2024 05:54
  • Last Edited
    Jun 18, 2025 12:01

Summary

Transform your physique with the Jenna PPL program, a focused 9-week journey designed for those ready to elevate their training. Comprising three sessions per week, this program emphasizes a balanced Push, Pull, Legs split, ensuring comprehensive muscle development and strength gains. Each workout features targeted exercises like the Bench Press, Romanian Deadlift, and Leg Press, with clear rep ranges and intensity guidelines to maximize your results. Equip yourself with a full gym and get ready to unleash your potential!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
-
2
Overhead Press (Barbell)
3
10-12 reps
-
3
Tricep Extension (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Overhead Press (Barbell)
4
10-12 reps
-
3
Tricep Extension (Machine)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10-12 reps
-
2
Overhead Press (Barbell)
5
10-12 reps
-
3
Tricep Extension (Machine)
5
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Tricep Extension (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Tricep Extension (Machine)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-10 reps
-
2
Overhead Press (Barbell)
5
8-10 reps
-
3
Tricep Extension (Machine)
5
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Tricep Extension (Machine)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
6-8 reps
-
3
Tricep Extension (Machine)
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
-
2
Overhead Press (Barbell)
5
6-8 reps
-
3
Tricep Extension (Machine)
5
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Bicep Curl (Machine)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
-
2
Seated Row (Cable)
4
10-12 reps
-
3
Bicep Curl (Machine)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10-12 reps
-
2
Seated Row (Cable)
5
10-12 reps
-
3
Bicep Curl (Machine)
5
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Bicep Curl (Machine)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Seated Row (Cable)
4
8-10 reps
-
3
Bicep Curl (Machine)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8-10 reps
-
2
Seated Row (Cable)
5
8-10 reps
-
3
Bicep Curl (Machine)
5
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
-
2
Seated Row (Cable)
3
6-8 reps
-
3
Bicep Curl (Machine)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Seated Row (Cable)
4
6-8 reps
-
3
Bicep Curl (Machine)
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
6-8 reps
-
2
Seated Row (Cable)
5
6-8 reps
-
3
Bicep Curl (Machine)
5
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Curl
2
10-12 reps
-
4
Leg Extension
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
10-12 reps
-
3
Leg Curl
3
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
10-12 reps
-
2
Romanian Deadlift (Barbell)
5
10-12 reps
-
3
Leg Curl
4
10-12 reps
-
4
Leg Extension
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Curl
2
8-10 reps
-
4
Leg Extension
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
8-10 reps
-
2
Romanian Deadlift (Barbell)
5
8-10 reps
-
3
Leg Curl
4
8-10 reps
-
4
Leg Extension
4
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Curl
2
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Curl
3
6-8 reps
-
4
Leg Extension
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
6-8 reps
-
2
Romanian Deadlift (Barbell)
5
6-8 reps
-
3
Leg Curl
4
6-8 reps
-
4
Leg Extension
4
6-8 reps
-
Week 1
1 / 9 Weeks
Day 3
1
Leg Press
3 Sets
10-12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
-
3
Leg Curl
2 Sets
10-12 Reps
-
4
Leg Extension
2 Sets
10-12 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
10-12 Reps
-
2
Overhead Press (Barbell)
3 Sets
10-12 Reps
-
3
Tricep Extension (Machine)
3 Sets
10-12 Reps
-
Day 2
1
Lat Pulldown
3 Sets
10-12 Reps
-
2
Seated Row (Cable)
3 Sets
10-12 Reps
-
3
Bicep Curl (Machine)
3 Sets
10-12 Reps
-