PPL

by Konner Marietta

Program Description

Get swole

Program Overview

Level
Beginner, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
40 minutes
Created
Sep 30, 2025 04:27
Last Edited
Oct 01, 2025 09:22

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

12.4%

Chest

10.7%

Front Delts

9.3%

Triceps

8.8%

Biceps

8.8%

Hamstrings

8.6%

Upper Back

7.8%

Lats

6.4%

Middle Delts

5.9%

Glutes

5.9%

Rear Delts

4%

Calves

3.6%

Abs

2.1%

Lower Back

1.4%

Adductors

1.4%

Forearms

1.2%

Cardio

1.2%

Abductors

0.5%

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Bench Press (Barbell)

3

5-8 reps

RPE 9

2

Overhead Press (Barbell)

3

8-12 reps

RPE 9

3

Incline Bench Press (Dumbbell)

3

8-12 reps

RPE 9

4

Lateral Raise (Dumbbell)

2

12+ reps

RPE 10

5

Chest Fly (Machine)

3

8-12 reps

RPE 9

6

Tricep Pushdown (Cable)

2

12+ reps

RPE 9

Day 2

1

Deadlift (Barbell)

3

5 reps

RPE 9

2

Lat Pulldown

3

8-12 reps

RPE 9

3

Seated Row (Cable)

3

8-12 reps

RPE 9

4

Reverse Pec Deck

3

12+ reps

RPE 10

5

Preacher Curl (EZ Bar)

3

8-12 reps

RPE 9

6

Hammer Curl (Dumbbell)

2

12+ reps

RPE 10

Day 3

1

Squat (Barbell)

3

8-12 reps

RPE 9

2

Leg Curl

3

8-12 reps

RPE 9

3

Leg Extension

3

8-12 reps

RPE 9

4

Leg Press

2

5-8 reps

RPE 9

5

Standing Calf Raise

3

8-12 reps

RPE 9

6

Cardio

1

30 mins

-

Day 1

1

Bench Press (Barbell)

3 Sets

5-8 Reps

@9

2

Overhead Press (Barbell)

3 Sets

8-12 Reps

@9

3

Incline Bench Press (Dumbbell)

3 Sets

8-12 Reps

@9

4

Lateral Raise (Dumbbell)

2 Sets

12+ Reps

@10

5

Chest Fly (Machine)

3 Sets

8-12 Reps

@9

6

Tricep Pushdown (Cable)

2 Sets

12+ Reps

@9

Day 2

1

Deadlift (Barbell)

3 Sets

5 Reps

@9

2

Lat Pulldown

3 Sets

8-12 Reps

@9

3

Seated Row (Cable)

3 Sets

8-12 Reps

@9

4

Reverse Pec Deck

3 Sets

12+ Reps

@10

5

Preacher Curl (EZ Bar)

3 Sets

8-12 Reps

@9

6

Hammer Curl (Dumbbell)

2 Sets

12+ Reps

@10

Day 3

1

Squat (Barbell)

3 Sets

8-12 Reps

@9

2

Leg Curl

3 Sets

8-12 Reps

@9

3

Leg Extension

3 Sets

8-12 Reps

@9

4

Leg Press

2 Sets

5-8 Reps

@9

5

Standing Calf Raise

3 Sets

8-12 Reps

@9

6

Cardio

1 Set

30 mins

-