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Triple Threat

by XOChain
1 athletes joined

Program Description

Full body PPL split :) No time to train? Get in the gym and throw some mass on.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 11, 2025 03:56
  • Last Edited
    Jun 18, 2025 12:43

Summary

Unleash your potential with the **Triple Threat** program, a comprehensive 8-week journey designed to sculpt your physique through a balanced blend of push, pull, and leg workouts. Committing just three days a week, you'll engage in targeted exercises utilizing machines, dumbbells, and cables to build strength and endurance across all major muscle groups. Each session is crafted to challenge you with progressive intensity, ensuring you stay motivated and on track to achieve your fitness goals. Get ready to transform your body and elevate your training!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Chest Press (Machine)
3
5-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 10
4
Back Extension (Weighted)
2
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Chest Press (Machine)
3
5-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 10
4
Back Extension (Weighted)
2
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Chest Press (Machine)
3
5-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 10
4
Back Extension (Weighted)
2
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Chest Press (Machine)
3
5-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 10
4
Back Extension (Weighted)
2
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Chest Press (Machine)
3
5-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 10
4
Back Extension (Weighted)
2
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Chest Press (Machine)
3
5-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 10
4
Back Extension (Weighted)
2
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Chest Press (Machine)
3
5-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 10
4
Back Extension (Weighted)
2
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Chest Press (Machine)
3
5-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 10
4
Back Extension (Weighted)
2
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 10
2
Hack Squat
2
5-10 reps
RPE 10
3
Seated Dip (Machine)
2
5-10 reps
RPE 10
4
Upright Row (Barbell)
2
8-10 reps
RPE 10
5
Standing Pullover (Cable)
2
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
8
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 10
2
Hack Squat
2
5-10 reps
RPE 10
3
Seated Dip (Machine)
2
5-10 reps
RPE 10
4
Upright Row (Barbell)
2
8-10 reps
RPE 10
5
Standing Pullover (Cable)
2
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
8
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 10
2
Hack Squat
2
5-10 reps
RPE 10
3
Seated Dip (Machine)
2
5-10 reps
RPE 10
4
Upright Row (Barbell)
2
8-10 reps
RPE 10
5
Standing Pullover (Cable)
2
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
8
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 10
2
Hack Squat
2
5-10 reps
RPE 10
3
Seated Dip (Machine)
2
5-10 reps
RPE 10
4
Upright Row (Barbell)
2
8-10 reps
RPE 10
5
Standing Pullover (Cable)
2
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
8
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 10
2
Hack Squat
2
5-10 reps
RPE 10
3
Seated Dip (Machine)
2
5-10 reps
RPE 10
4
Upright Row (Barbell)
2
8-10 reps
RPE 10
5
Standing Pullover (Cable)
2
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
8
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 10
2
Hack Squat
2
5-10 reps
RPE 10
3
Seated Dip (Machine)
2
5-10 reps
RPE 10
4
Upright Row (Barbell)
2
8-10 reps
RPE 10
5
Standing Pullover (Cable)
2
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
8
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 10
2
Hack Squat
2
5-10 reps
RPE 10
3
Seated Dip (Machine)
2
5-10 reps
RPE 10
4
Upright Row (Barbell)
2
8-10 reps
RPE 10
5
Standing Pullover (Cable)
2
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
8
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 10
2
Hack Squat
2
5-10 reps
RPE 10
3
Seated Dip (Machine)
2
5-10 reps
RPE 10
4
Upright Row (Barbell)
2
8-10 reps
RPE 10
5
Standing Pullover (Cable)
2
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
8
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8-15 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
5
Leg Extension
2
5-10 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
8
Lateral Raise (Cable)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8-15 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
5
Leg Extension
2
5-10 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
8
Lateral Raise (Cable)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8-15 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
5
Leg Extension
2
5-10 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
8
Lateral Raise (Cable)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8-15 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
5
Leg Extension
2
5-10 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
8
Lateral Raise (Cable)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8-15 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
5
Leg Extension
2
5-10 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
8
Lateral Raise (Cable)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8-15 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
5
Leg Extension
2
5-10 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
8
Lateral Raise (Cable)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8-15 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
5
Leg Extension
2
5-10 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
8
Lateral Raise (Cable)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8-15 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
5
Leg Extension
2
5-10 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
8
Lateral Raise (Cable)
3
8-10 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Lat Pulldown
2 Sets
8-10 Reps
@8
2
Chest Press (Machine)
3 Sets
5-10 Reps
@10
3
Walking Lunge (Dumbbell)
2 Sets
10-12 Reps
@10
4
Back Extension (Weighted)
2 Sets
10-12 Reps
@10
5
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@10
6
Lateral Raise (Cable)
2 Sets
8-10 Reps
@10
7
Single Arm Tricep Extension (Cable)
3 Sets
8-10 Reps
@10
Day 2
1
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
2
Hack Squat
2 Sets
5-10 Reps
@10
3
Seated Dip (Machine)
2 Sets
5-10 Reps
@10
4
Upright Row (Barbell)
2 Sets
8-10 Reps
@10
5
Standing Pullover (Cable)
2 Sets
8-10 Reps
@10
6
Lateral Raise (Cable)
2 Sets
8-10 Reps
@10
7
Single Arm Tricep Extension (Cable)
3 Sets
8-10 Reps
@10
8
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@10
Day 3
1
Cable Crunch
2 Sets
8-15 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
5-10 Reps
@10
5
Leg Extension
2 Sets
5-10 Reps
@10
6
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
@10
7
Single Arm Tricep Extension (Cable)
3 Sets
8-10 Reps
@10
8
Lateral Raise (Cable)
3 Sets
8-10 Reps
@10