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Tim's Barbell PPL

by Tim W.

Program Description

**Tim's Barbell PPL** is a comprehensive 12-week program designed for dedicated lifters looking to maximize their strength and muscle gains. With 36 sessions spread across three distinct training days—Push, Pull, and Legs—this program focuses on essential barbell movements and bodyweight exercises to build a solid foundation. Each workout is structured to challenge your limits, featuring key lifts like the bench press, deadlift, and squat, ensuring balanced development across all major muscle groups. Get ready to elevate your training and achieve your fitness goals with a systematic approach that keeps you engaged and progressing week after week!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 23, 2025 11:35
  • Last Edited
    Dec 23, 2025 11:58
Muscle Engagement
Front
Back
MuscleSet
Glutes
13%
Hamstrings
12%
Triceps
11%
Quadriceps
11%
Front Delts
8.9%
Upper Back
7.5%
Chest
6.8%
Abs
6.2%
Lats
5.5%
Lower Back
5.1%
Biceps
4.8%
Calves
2.7%
Middle Delts
2.1%
Forearms
2.1%
Adductors
1.4%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
12 reps
-
4
Ring Dip
3
10 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
12 reps
-
4
Ring Dip
3
10 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
12 reps
-
4
Ring Dip
3
10 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
12 reps
-
4
Ring Dip
3
10 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
12 reps
-
4
Ring Dip
3
10 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
12 reps
-
4
Ring Dip
3
10 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
12 reps
-
4
Ring Dip
3
10 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
12 reps
-
4
Ring Dip
3
10 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
12 reps
-
4
Ring Dip
3
10 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
12 reps
-
4
Ring Dip
3
10 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
12 reps
-
4
Ring Dip
3
10 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
12 reps
-
4
Ring Dip
3
10 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Chin-Up (Bodyweight)
4
10 reps
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Chin-Up (Bodyweight)
4
10 reps
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Chin-Up (Bodyweight)
4
10 reps
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Chin-Up (Bodyweight)
4
10 reps
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Chin-Up (Bodyweight)
4
10 reps
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Chin-Up (Bodyweight)
4
10 reps
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Chin-Up (Bodyweight)
4
10 reps
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Chin-Up (Bodyweight)
4
10 reps
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Chin-Up (Bodyweight)
4
10 reps
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Chin-Up (Bodyweight)
4
10 reps
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Chin-Up (Bodyweight)
4
10 reps
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Chin-Up (Bodyweight)
4
10 reps
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Front Squat (Barbell)
4
8 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Single Leg Calf Raise (Bodyweight)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Front Squat (Barbell)
4
8 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Single Leg Calf Raise (Bodyweight)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Front Squat (Barbell)
4
8 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Single Leg Calf Raise (Bodyweight)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Front Squat (Barbell)
4
8 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Single Leg Calf Raise (Bodyweight)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Front Squat (Barbell)
4
8 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Single Leg Calf Raise (Bodyweight)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Front Squat (Barbell)
4
8 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Single Leg Calf Raise (Bodyweight)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Front Squat (Barbell)
4
8 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Single Leg Calf Raise (Bodyweight)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Front Squat (Barbell)
4
8 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Single Leg Calf Raise (Bodyweight)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Front Squat (Barbell)
4
8 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Single Leg Calf Raise (Bodyweight)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Front Squat (Barbell)
4
8 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Single Leg Calf Raise (Bodyweight)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Front Squat (Barbell)
4
8 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Single Leg Calf Raise (Bodyweight)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Front Squat (Barbell)
4
8 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Single Leg Calf Raise (Bodyweight)
4
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Overhead Press (Barbell)
3 Sets
10 Reps
-
3
Bench Press (Close Grip)
3 Sets
12 Reps
-
4
Ring Dip
3 Sets
10 Reps
-
5
Skull Crusher (Barbell)
3 Sets
12 Reps
-
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
-
2
Chin-Up (Bodyweight)
4 Sets
10 Reps
-
3
Bent Over Row (Barbell)
4 Sets
10 Reps
-
4
Shrug (Barbell)
3 Sets
12 Reps
-
5
Bicep Curl (Barbell)
3 Sets
12 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
-
3
Front Squat (Barbell)
4 Sets
8 Reps
-
4
Hip Thrust (Barbell)
3 Sets
10 Reps
-
5
Single Leg Calf Raise (Bodyweight)
4 Sets
20 Reps
-