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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!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
-
1B
Dumbbell Row
3
-
2A
Chest Fly (Machine)
3
-
2B
Rear Delt Fly (Machine)
3
-
3
Bicep Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
-
1B
Dumbbell Row
3
-
2A
Chest Fly (Machine)
3
-
2B
Rear Delt Fly (Machine)
3
-
3
Bicep Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
-
1B
Dumbbell Row
3
-
2A
Chest Fly (Machine)
3
-
2B
Rear Delt Fly (Machine)
3
-
3
Bicep Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
-
1B
Dumbbell Row
3
-
2A
Chest Fly (Machine)
3
-
2B
Rear Delt Fly (Machine)
3
-
3
Bicep Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
-
1B
Dumbbell Row
3
-
2A
Chest Fly (Machine)
3
-
2B
Rear Delt Fly (Machine)
3
-
3
Bicep Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
-
1B
Dumbbell Row
3
-
2A
Chest Fly (Machine)
3
-
2B
Rear Delt Fly (Machine)
3
-
3
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Reverse Hyperextension
3
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Reverse Hyperextension
3
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Reverse Hyperextension
3
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Reverse Hyperextension
3
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Reverse Hyperextension
3
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Reverse Hyperextension
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
-
2
Seated Military Press (Barbell)
3
-
3
Pullover (Machine)
3
-
4
Lateral Raise (Cable)
3
-
5
Single Arm Overhead Tricep Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
-
2
Seated Military Press (Barbell)
3
-
3
Pullover (Machine)
3
-
4
Lateral Raise (Cable)
3
-
5
Single Arm Overhead Tricep Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
-
2
Seated Military Press (Barbell)
3
-
3
Pullover (Machine)
3
-
4
Lateral Raise (Cable)
3
-
5
Single Arm Overhead Tricep Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
-
2
Seated Military Press (Barbell)
3
-
3
Pullover (Machine)
3
-
4
Lateral Raise (Cable)
3
-
5
Single Arm Overhead Tricep Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
-
2
Seated Military Press (Barbell)
3
-
3
Pullover (Machine)
3
-
4
Lateral Raise (Cable)
3
-
5
Single Arm Overhead Tricep Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
-
2
Seated Military Press (Barbell)
3
-
3
Pullover (Machine)
3
-
4
Lateral Raise (Cable)
3
-
5
Single Arm Overhead Tricep Extension
3
-
Week 1
1 / 6 Weeks
Day 1
1A
Bench Press (Dumbbell)
3 Sets
-
1B
Dumbbell Row
3 Sets
-
2A
Chest Fly (Machine)
3 Sets
-
2B
Rear Delt Fly (Machine)
3 Sets
-
3
Bicep Curl (Dumbbell)
3 Sets
-
Day 2
1
Leg Press
3 Sets
-
2
Leg Curl
3 Sets
-
3
Leg Extension
3 Sets
-
4
Reverse Hyperextension
3 Sets
-
5
Standing Calf Raise
3 Sets
-
Day 3
1
Chin-Up (Assisted)
3 Sets
-
2
Seated Military Press (Barbell)
3 Sets
-
3
Pullover (Machine)
3 Sets
-
4
Lateral Raise (Cable)
3 Sets
-
5
Single Arm Overhead Tricep Extension
3 Sets
-