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PPL Reddit

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Program Description

Get used to going gym regularly.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 25, 2026 08:09
  • Last Edited
    Feb 25, 2026 08:10
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.6%
Front Delts
11.2%
Hamstrings
10%
Middle Delts
9.2%
Upper Back
8.8%
Biceps
8%
Quadriceps
7.6%
Glutes
7.6%
Chest
5.6%
Lats
5.2%
Rear Delts
3.6%
Forearms
3.2%
Abs
2.6%
Lower Back
1.4%
Adductors
1.2%
Abductors
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
1
5 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 8
4
Face Pull
3
15-20 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Face Pull
3
15-20 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
1
5 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 8
4
Face Pull
3
15-20 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Face Pull
3
15-20 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
1
5 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 8
4
Face Pull
3
15-20 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Face Pull
3
15-20 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
1
5 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 8
4
Face Pull
3
15-20 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Face Pull
3
15-20 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
1
5 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 8
4
Face Pull
3
15-20 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Face Pull
3
15-20 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
5 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
5 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
5 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
5 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
5 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Deadlift (Dumbbell)
1 Set
5 Reps
@8
2
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
3
Seated Wide-Grip Row (Cable)
1 Set
8-12 Reps
@8
4
Face Pull
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8
@8
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
@8
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
@8
Day 2
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
@8
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
4A
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
4B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8
@8
5A
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
5B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
3
Leg Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
4
Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8