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Mason PPL

by Mason

Program Description

**Mason PPL** is a comprehensive 6-week program designed to enhance your strength and conditioning through a structured Push-Pull-Legs (PPL) routine. With workouts scheduled six days a week, you'll engage in targeted exercises that focus on major muscle groups, ensuring balanced development and recovery. Each session includes a mix of compound lifts and accessory work, complemented by stretching routines to enhance flexibility and prevent injury. Get ready to push your limits and achieve your fitness goals with this dynamic training plan!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jan 31, 2026 04:39
  • Last Edited
    Jan 31, 2026 05:12
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.8%
Front Delts
10.7%
Hamstrings
9.6%
Quadriceps
9.6%
Upper Back
8.1%
Biceps
8.1%
Glutes
7.4%
Chest
7.4%
Abs
5.9%
Lats
4.4%
Middle Delts
4.4%
Other
3.7%
Rear Delts
3%
Forearms
3%
Lower Back
1.5%
Abductors
1.1%
Adductors
0.4%
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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
1
Bench Press (Barbell)
4
1
5 reps
5 reps
RPE 7
RPE 9
2
Overhead Press (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
RPE 7
RPE 9
2
Overhead Press (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
RPE 7
RPE 9
2
Overhead Press (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
RPE 7
RPE 9
2
Overhead Press (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
RPE 7
RPE 9
2
Overhead Press (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Bench Press (Barbell)
1
1
1
1
5+ reps
3+ reps
1+ reps
1+ reps
RPE 7
RPE 9
RPE 9.5
RPE 10
3
Bench Press (Barbell)
1
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
RPE 7
2
Run
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
5 reps
12 reps
RPE 8
RPE 9.5
RPE 6
2
Chest Supported Row (Dumbbell)
1
2
10 reps
8 reps
RPE 7
RPE 8
3
Face Pull
1
3
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Hammer Curl (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 7
5
Bicep Curl (Dumbbell)
2
1
1
10 reps
5 reps
3 reps
RPE 6
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
5 reps
12 reps
RPE 8
RPE 9.5
RPE 6
2
Chest Supported Row (Dumbbell)
1
2
10 reps
8 reps
RPE 7
RPE 8
3
Face Pull
1
3
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Hammer Curl (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 7
5
Bicep Curl (Dumbbell)
2
1
1
10 reps
5 reps
3 reps
RPE 6
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
5 reps
12 reps
RPE 8
RPE 9.5
RPE 6
2
Chest Supported Row (Dumbbell)
1
2
10 reps
8 reps
RPE 7
RPE 8
3
Face Pull
1
3
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Hammer Curl (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 7
5
Bicep Curl (Dumbbell)
2
1
1
10 reps
5 reps
3 reps
RPE 6
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
5 reps
12 reps
RPE 8
RPE 9.5
RPE 6
2
Chest Supported Row (Dumbbell)
1
2
10 reps
8 reps
RPE 7
RPE 8
3
Face Pull
1
3
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Hammer Curl (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 7
5
Bicep Curl (Dumbbell)
2
1
1
10 reps
5 reps
3 reps
RPE 6
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
5 reps
12 reps
RPE 8
RPE 9.5
RPE 6
2
Chest Supported Row (Dumbbell)
1
2
10 reps
8 reps
RPE 7
RPE 8
3
Face Pull
1
3
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Hammer Curl (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 7
5
Bicep Curl (Dumbbell)
2
1
1
10 reps
5 reps
3 reps
RPE 6
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Squat (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
3
Squat (Barbell)
1
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
RPE 6.5
2
Run
1
15 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 7
2
Leg Press
1
1
1
8-12 reps
8-12 reps
5-6 reps
RPE 7
RPE 8
RPE 9.5
3
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 9.5
4
Leg Extension
3
8 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
1
1
10 reps
8 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 7
2
Leg Press
1
1
1
8-12 reps
8-12 reps
5-6 reps
RPE 7
RPE 8
RPE 9.5
3
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 9.5
4
Leg Extension
3
8 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
1
1
10 reps
8 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 7
2
Leg Press
1
1
1
8-12 reps
8-12 reps
5-6 reps
RPE 7
RPE 8
RPE 9.5
3
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 9.5
4
Leg Extension
3
8 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
1
1
10 reps
8 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 7
2
Leg Press
1
1
1
8-12 reps
8-12 reps
5-6 reps
RPE 7
RPE 8
RPE 9.5
3
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 9.5
4
Leg Extension
3
8 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
1
1
10 reps
8 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 7
2
Leg Press
1
1
1
8-12 reps
8-12 reps
5-6 reps
RPE 7
RPE 8
RPE 9.5
3
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 9.5
4
Leg Extension
3
8 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
1
1
10 reps
8 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6.5
2
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
3
Deadlift (Barbell)
1
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
AMRAP
AMRAP
RPE 8
RPE 9.5
2
Plank
2
1 mins
RPE 8
3
Push Up (Weighted)
2
AMRAP
RPE 10
4
Plank
1
1
60 secs
60 secs
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
AMRAP
AMRAP
RPE 8
RPE 9.5
2
Plank
2
1 mins
RPE 8
3
Push Up (Weighted)
2
AMRAP
RPE 10
4
Plank
1
1
60 secs
60 secs
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
AMRAP
AMRAP
RPE 8
RPE 9.5
2
Plank
2
1 mins
RPE 8
3
Push Up (Weighted)
2
AMRAP
RPE 10
4
Plank
1
1
60 secs
60 secs
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
AMRAP
AMRAP
RPE 8
RPE 9.5
2
Plank
2
1 mins
RPE 8
3
Push Up (Weighted)
2
AMRAP
RPE 10
4
Plank
1
1
60 secs
60 secs
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
AMRAP
AMRAP
RPE 8
RPE 9.5
2
Plank
2
1 mins
RPE 8
3
Push Up (Weighted)
2
AMRAP
RPE 10
4
Plank
1
1
60 secs
60 secs
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
RPE 6.5
2
Run
1
10 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 7
Week 1
1 / 6 Weeks
Day 2
1
Stretching
1 Set
15 mins
@7
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
5 Reps
12 Reps
@8
@9.5
@6
2
Chest Supported Row (Dumbbell)
1 Set
2 Sets
10 Reps
8 Reps
@7
@8
3
Face Pull
1 Set
3 Sets
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Hammer Curl (Dumbbell)
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@7
5
Bicep Curl (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
5 Reps
3 Reps
@6
@8
@9.5
Day 4
1
Stretching
1 Set
15 mins
@7.5
Day 5
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@7
2
Leg Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
5-6 Reps
@7
@8
@9.5
3
Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
4
Leg Extension
3 Sets
8 Reps
@7
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@8
@9
Day 6
1
Push Up
1 Set
1 Set
AMRAP
AMRAP
@8
@9.5
2
Plank
2 Sets
1 mins
@8
3
Push Up (Weighted)
2 Sets
AMRAP
@10
4
Plank
1 Set
1 Set
60 secs
60 secs
@8
@10
Day 7
1
Stretching
1 Set
15 mins
@8
Day 1
1
Bench Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@7
@9
2
Overhead Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@7
@8
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@8