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PPL

by electricviper 72

Program Description

**PPL Workout Program** Transform your physique in just 6 weeks with the PPL (Push, Pull, Legs) workout program! Designed for dedicated lifters, this program spans 18 training days, focusing on compound and isolation movements to maximize strength and muscle growth. Each session targets specific muscle groups, ensuring balanced development and recovery. With a mix of barbell, dumbbell, and machine exercises, you’ll build power and endurance while honing your technique. Get ready to push your limits and achieve your fitness goals!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 23, 2026 11:02
  • Last Edited
    Mar 24, 2026 11:32
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.7%
Upper Back
11.1%
Chest
9.5%
Front Delts
9.5%
Lats
9.5%
Biceps
9.5%
Quadriceps
9.5%
Hamstrings
9.5%
Glutes
6.3%
Middle Delts
4.8%
Calves
3.2%
Rear Delts
1.6%
Forearms
1.6%
Abductors
1.6%
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GooglePlay
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4.8 Stars with 10, 000+ Ratings
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
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
High Row
3
-
3
Seated Row (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Alternating Dumbbell Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
High Row
3
-
3
Seated Row (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Alternating Dumbbell Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
High Row
3
-
3
Seated Row (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Alternating Dumbbell Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
High Row
3
-
3
Seated Row (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Alternating Dumbbell Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
High Row
3
-
3
Seated Row (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Alternating Dumbbell Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
High Row
3
-
3
Seated Row (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Alternating Dumbbell Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Leg Extension
3
-
3
Leg Press
3
-
4
Seated Calf Raise
3
-
5
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Leg Extension
3
-
3
Leg Press
3
-
4
Seated Calf Raise
3
-
5
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Leg Extension
3
-
3
Leg Press
3
-
4
Seated Calf Raise
3
-
5
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Leg Extension
3
-
3
Leg Press
3
-
4
Seated Calf Raise
3
-
5
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Leg Extension
3
-
3
Leg Press
3
-
4
Seated Calf Raise
3
-
5
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Leg Extension
3
-
3
Leg Press
3
-
4
Seated Calf Raise
3
-
5
Lying Leg Curl
3
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Chest Fly (Machine)
3 Sets
-
4
Tricep Pushdown (Cable)
3 Sets
-
5
Overhead Tricep Extension (Cable)
3 Sets
-
6
Lateral Raise (Dumbbell)
3 Sets
-
Day 2
1
Lat Pulldown
3 Sets
-
2
High Row
3 Sets
-
3
Seated Row (Cable)
3 Sets
-
4
Bicep Curl (Dumbbell)
3 Sets
-
5
Alternating Dumbbell Curl
3 Sets
-
Day 3
1
Belt Squat
3 Sets
-
2
Leg Extension
3 Sets
-
3
Leg Press
3 Sets
-
4
Seated Calf Raise
3 Sets
-
5
Lying Leg Curl
3 Sets
-