logo
BoostcampPNG

Omega Level PPL

by Paul M.
1 athletes joined

Program Description

Hypertrophy growth across 3 day Push, Pull, Legs split

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 19, 2024 01:37
  • Last Edited
    Jun 18, 2025 08:02

Summary

Unlock your strength potential with the Omega Level PPL, an 8-week program designed for serious lifters looking to build muscle and enhance performance. Training three days a week, you'll focus on a balanced Push/Pull/Legs split that targets all major muscle groups, ensuring comprehensive development. Each session includes a mix of barbell, dumbbell, and machine exercises, providing variety and challenge to keep you engaged. Get ready to push your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.6%
Quadriceps
10.6%
Biceps
10.6%
Upper Back
9.9%
Middle Delts
9.7%
Triceps
9.3%
Chest
8.8%
Lats
8.5%
Hamstrings
7.8%
Glutes
4.2%
Calves
3.5%
Abs
1.4%
Lower Back
1.4%
Forearms
1.2%
Rear Delts
0.7%
Abductors
0.7%
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
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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Overhead Press (Barbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Overhead Press (Barbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Overhead Press (Barbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Overhead Press (Barbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Overhead Press (Barbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Overhead Press (Barbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Overhead Press (Barbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Overhead Press (Barbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2
Lat Pulldown
4
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Incline Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2
Lat Pulldown
4
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Incline Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2
Lat Pulldown
4
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Incline Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2
Lat Pulldown
4
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Incline Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2
Lat Pulldown
4
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Incline Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2
Lat Pulldown
4
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Incline Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2
Lat Pulldown
4
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Incline Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2
Lat Pulldown
4
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Incline Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Leg Curl
4
10 reps
-
5
Seated Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Leg Curl
4
10 reps
-
5
Seated Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Leg Curl
4
10 reps
-
5
Seated Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Leg Curl
4
10 reps
-
5
Seated Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Leg Curl
4
10 reps
-
5
Seated Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Leg Curl
4
10 reps
-
5
Seated Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Leg Curl
4
10 reps
-
5
Seated Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Leg Curl
4
10 reps
-
5
Seated Calf Raise
4
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Pec Deck (Machine)
3 Sets
10-12 Reps
-
4
Overhead Press (Barbell)
4 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
6
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
-
Day 2
1
Bent Over Row (Barbell)
4 Sets
10 Reps
-
2
Lat Pulldown
4 Sets
10 Reps
-
3
Seated Row (Machine)
3 Sets
10 Reps
-
4
Upright Row (Barbell)
3 Sets
10 Reps
-
5
Incline Curl (Dumbbell)
4 Sets
10 Reps
-
6
Hammer Curl
3 Sets
10 Reps
-
Day 3
1
Leg Press
4 Sets
10 Reps
-
2
Hack Squat
4 Sets
10 Reps
-
3
Leg Extension
4 Sets
10 Reps
-
4
Leg Curl
4 Sets
10 Reps
-
5
Seated Calf Raise
4 Sets
10 Reps
-