logo
BoostcampPNG

Giga simple PPL

by River
1 athletes joined

Program Description

**Giga Simple PPL** Just absolutely slam each of these muscle groups three times a week and watch the gains roll in yall Dont go too shy on hitting failure :D

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 10, 2026 09:47
  • Last Edited
    Mar 10, 2026 10:22
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.7%
Hamstrings
10.7%
Biceps
10.7%
Upper Back
8.9%
Chest
7.1%
Front Delts
7.1%
Triceps
7.1%
Glutes
7.1%
Lats
7.1%
Rear Delts
5.4%
Middle Delts
3.6%
Lower Back
3.6%
Abs
3.6%
Calves
3.6%
Forearms
3.6%
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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
2
Chest Fly (Machine)
3
10-15 reps
RPE 9
3
Lateral Raise (Cable)
3
10-15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
2
Chest Fly (Machine)
3
10-15 reps
RPE 9
3
Lateral Raise (Cable)
3
10-15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
2
Chest Fly (Machine)
3
10-15 reps
RPE 9
3
Lateral Raise (Cable)
3
10-15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
2
Chest Fly (Machine)
3
10-15 reps
RPE 9
3
Lateral Raise (Cable)
3
10-15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
2
Chest Fly (Machine)
3
10-15 reps
RPE 9
3
Lateral Raise (Cable)
3
10-15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
2
Chest Fly (Machine)
3
10-15 reps
RPE 9
3
Lateral Raise (Cable)
3
10-15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
2
Chest Fly (Machine)
3
10-15 reps
RPE 9
3
Lateral Raise (Cable)
3
10-15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
2
Chest Fly (Machine)
3
10-15 reps
RPE 9
3
Lateral Raise (Cable)
3
10-15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
2
Chest Fly (Machine)
3
10-15 reps
RPE 9
3
Lateral Raise (Cable)
3
10-15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
2
Chest Fly (Machine)
3
10-15 reps
RPE 9
3
Lateral Raise (Cable)
3
10-15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
2
Chest Fly (Machine)
3
10-15 reps
RPE 9
3
Lateral Raise (Cable)
3
10-15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
2
Chest Fly (Machine)
3
10-15 reps
RPE 9
3
Lateral Raise (Cable)
3
10-15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9
2
T-Bar Row
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9
2
T-Bar Row
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9
2
T-Bar Row
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9
2
T-Bar Row
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9
2
T-Bar Row
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9
2
T-Bar Row
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9
2
T-Bar Row
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9
2
T-Bar Row
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9
2
T-Bar Row
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9
2
T-Bar Row
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9
2
T-Bar Row
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9
2
T-Bar Row
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9
2
Chest Fly (Machine)
3 Sets
10-15 Reps
@9
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@9
Day 2
1
Hack Squat
3 Sets
6-8 Reps
@9
2
Leg Extension
3 Sets
8-12 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@9
4
Leg Curl
3 Sets
8-12 Reps
@9
5
Standing Calf Raise
3 Sets
10-15 Reps
-
Day 3
1
Lat Pulldown
3 Sets
6-10 Reps
@9
2
T-Bar Row
3 Sets
6-10 Reps
@9
3
Rear Delt Fly (Machine)
3 Sets
8-15 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@9
5
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
@9