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Kian’s PPL

by Kian S.

Program Description

**Kian’s PPL** is a comprehensive 6-day workout program designed to sculpt your physique through a balanced Push, Pull, Legs routine. Over the course of one week, you'll engage in targeted exercises that effectively build strength and muscle across all major muscle groups. Each session lasts about 60 minutes and caters to lifters of all levels, from novice to advanced, ensuring everyone can push their limits. With a full gym setup, prepare to challenge yourself and achieve your bodybuilding goals with this dynamic training plan!

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Aug 30, 2025 08:07
  • Last Edited
    Aug 31, 2025 07:03

Summary

Kian’s PPL is a dynamic 6-day workout program designed to maximize your strength and muscle gains in just one week. This push-pull-legs split incorporates a variety of exercises targeting all major muscle groups, ensuring balanced development and optimal recovery. With a mix of barbell, cable, and machine movements, you'll engage your chest, back, shoulders, and arms effectively. Get ready to challenge yourself and elevate your fitness game with this structured and intense training regimen!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Lateral Raise (Cable)
4
10-15 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Katana Extension
4
10-12 reps
-
5
AD Press
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Bicep Curl (EZ Bar)
3
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
10-12 reps
-
6
T-Bar Row
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6-10 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Hip Adductor (Machine)
3
10-15 reps
-
5
Calf Raise (Leg Press)
3
10-15 reps
-
6
Hanging Leg Raise
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Lateral Raise (Cable)
4
10-15 reps
-
3
Katana Extension
4
10-12 reps
-
4
AD Press
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Chest Fly (Machine)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Bicep Curl (EZ Bar)
3
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
10-12 reps
-
6
T-Bar Row
4
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6-10 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Hip Adductor (Machine)
3
10-15 reps
-
5
Calf Raise (Leg Press)
3
10-15 reps
-
6
Hanging Leg Raise
4
10 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Lateral Raise (Cable)
4 Sets
10-15 Reps
-
3
Dip (Weighted)
3 Sets
6-10 Reps
-
4
Katana Extension
4 Sets
10-12 Reps
-
5
AD Press
3 Sets
8-10 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
Day 2
1
Lat Pulldown
3 Sets
8 Reps
-
2
Pull-Up (Weighted)
3 Sets
8 Reps
-
3
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
4
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
-
5
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
-
6
T-Bar Row
4 Sets
10-12 Reps
-
Day 3
1
Leg Press
4 Sets
6-10 Reps
-
2
Leg Extension
3 Sets
8-12 Reps
-
3
Leg Curl
4 Sets
8-12 Reps
-
4
Hip Adductor (Machine)
3 Sets
10-15 Reps
-
5
Calf Raise (Leg Press)
3 Sets
10-15 Reps
-
6
Hanging Leg Raise
4 Sets
10 Reps
-
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Lateral Raise (Cable)
4 Sets
10-15 Reps
-
3
Katana Extension
4 Sets
10-12 Reps
-
4
AD Press
3 Sets
8-10 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6
Chest Fly (Machine)
4 Sets
8-12 Reps
-
Day 5
1
Lat Pulldown
3 Sets
8 Reps
-
2
Pull-Up (Weighted)
3 Sets
8 Reps
-
3
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
4
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
-
5
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
-
6
T-Bar Row
4 Sets
10-12 Reps
-
Day 6
1
Leg Press
4 Sets
6-10 Reps
-
2
Leg Extension
3 Sets
8-12 Reps
-
3
Leg Curl
4 Sets
8-12 Reps
-
4
Hip Adductor (Machine)
3 Sets
10-15 Reps
-
5
Calf Raise (Leg Press)
3 Sets
10-15 Reps
-
6
Hanging Leg Raise
4 Sets
10 Reps
-