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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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