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Simple Full Body PPL

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Program Description

A program based on the basic movements of powerlifting with some additional bodybuilding isolation exercises.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 25, 2025 08:16
  • Last Edited
    Jun 18, 2025 07:46

Summary

Transform your fitness journey with the Simple Full Body PPL program, a comprehensive 10-week plan designed to maximize strength and muscle development. Commit to just three days a week, where you'll tackle a balanced mix of barbell, dumbbell, and machine exercises, including foundational moves like deadlifts, bench presses, and squats. Each session is crafted to challenge your entire body, ensuring you build strength efficiently while keeping workouts engaging. Perfect for lifters of all levels looking to enhance their performance and achieve their fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.3%
Middle Delts
12%
Front Delts
10.4%
Lats
9.9%
Quadriceps
9.9%
Upper Back
9.2%
Hamstrings
7.1%
Chest
6.8%
Biceps
6.6%
Glutes
5%
Abs
2.5%
Lower Back
1.4%
Adductors
1.4%
Forearms
0.8%
Rear Delts
0.7%
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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
Bench Press (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
3
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
3
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
3
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
3
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
3
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
3
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
3
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
3
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
3
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
3
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Dip (Weighted)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Dip (Weighted)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Dip (Weighted)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Dip (Weighted)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Dip (Weighted)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Dip (Weighted)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Dip (Weighted)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Dip (Weighted)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Dip (Weighted)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Dip (Weighted)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@8
2
Pull-Up (Weighted)
3 Sets
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
4
Hanging Leg Raise
3 Sets
AMRAP
@10
5
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@8
2
Overhead Press (Barbell)
3 Sets
5 Reps
@8
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Barbell Row
3 Sets
8 Reps
@8
3
Dip (Weighted)
3 Sets
12 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
6
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8