Modified PPL

by null

1 athletes joined

Program Description

Program to help beginners stay consistent and build muscle.

Program Overview

Level
Beginner, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
40 minutes
Created
Apr 19, 2024 05:50
Last Edited
Jun 18, 2025 12:22

Summary

Transform your training with the Modified PPL program, a focused 6-week journey designed for those looking to build strength and muscle effectively. Comprising three workouts per week, this program emphasizes horizontal and vertical push/pull movements, alongside targeted leg exercises, ensuring a balanced approach to your fitness goals. Utilizing a full gym setup, you'll engage in supersets to maximize intensity and efficiency, pushing your limits with each session. Get ready to elevate your performance and achieve noticeable results!

Muscle Engagement

Front

Back

MuscleSet

Lats

12%

Upper Back

10.3%

Chest

9.4%

Triceps

9.4%

Front Delts

9.4%

Quadriceps

8.5%

Middle Delts

8.5%

Biceps

6.8%

Hamstrings

6.8%

Rear Delts

5.1%

Glutes

4.3%

Calves

4.3%

Lower Back

3.4%

Forearms

0.9%

Abductors

0.9%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

Bench Press (Dumbbell)

Dumbbell Row

Chest Fly (Machine)

Rear Delt Fly (Machine)

Bicep Curl (Dumbbell)

Day 1

Bench Press (Dumbbell)

Dumbbell Row

Chest Fly (Machine)

Rear Delt Fly (Machine)

Bicep Curl (Dumbbell)

Day 1

Bench Press (Dumbbell)

Dumbbell Row

Chest Fly (Machine)

Rear Delt Fly (Machine)

Bicep Curl (Dumbbell)

Day 1

Bench Press (Dumbbell)

Dumbbell Row

Chest Fly (Machine)

Rear Delt Fly (Machine)

Bicep Curl (Dumbbell)

Day 1

Bench Press (Dumbbell)

Dumbbell Row

Chest Fly (Machine)

Rear Delt Fly (Machine)

Bicep Curl (Dumbbell)

Day 1

Bench Press (Dumbbell)

Dumbbell Row

Chest Fly (Machine)

Rear Delt Fly (Machine)

Bicep Curl (Dumbbell)

Day 2

Leg Press

Leg Curl

Leg Extension

Reverse Hyperextension

Standing Calf Raise

Day 2

Leg Press

Leg Curl

Leg Extension

Reverse Hyperextension

Standing Calf Raise

Day 2

Leg Press

Leg Curl

Leg Extension

Reverse Hyperextension

Standing Calf Raise

Day 2

Leg Press

Leg Curl

Leg Extension

Reverse Hyperextension

Standing Calf Raise

Day 2

Leg Press

Leg Curl

Leg Extension

Reverse Hyperextension

Standing Calf Raise

Day 2

Leg Press

Leg Curl

Leg Extension

Reverse Hyperextension

Standing Calf Raise

Day 3

Chin-Up (Assisted)

Seated Military Press (Barbell)

Pullover (Machine)

Lateral Raise (Cable)

Single Arm Overhead Tricep Extension

Day 3

Chin-Up (Assisted)

Seated Military Press (Barbell)

Pullover (Machine)

Lateral Raise (Cable)

Single Arm Overhead Tricep Extension

Day 3

Chin-Up (Assisted)

Seated Military Press (Barbell)

Pullover (Machine)

Lateral Raise (Cable)

Single Arm Overhead Tricep Extension

Day 3

Chin-Up (Assisted)

Seated Military Press (Barbell)

Pullover (Machine)

Lateral Raise (Cable)

Single Arm Overhead Tricep Extension

Day 3

Chin-Up (Assisted)

Seated Military Press (Barbell)

Pullover (Machine)

Lateral Raise (Cable)

Single Arm Overhead Tricep Extension

Day 3

Chin-Up (Assisted)

Seated Military Press (Barbell)

Pullover (Machine)

Lateral Raise (Cable)

Single Arm Overhead Tricep Extension

Day 1

Bench Press (Dumbbell)

3 Sets

Dumbbell Row

3 Sets

Chest Fly (Machine)

3 Sets

Rear Delt Fly (Machine)

3 Sets

Bicep Curl (Dumbbell)

3 Sets

Day 2

Leg Press

3 Sets

Leg Curl

3 Sets

Leg Extension

3 Sets

Reverse Hyperextension

3 Sets

Standing Calf Raise

3 Sets

Day 3

Chin-Up (Assisted)

3 Sets

Seated Military Press (Barbell)

3 Sets

Pullover (Machine)

3 Sets

Lateral Raise (Cable)

3 Sets

Single Arm Overhead Tricep Extension

3 Sets