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PPL

by Hayden Z.
1 athletes joined

Program Description

Q

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 17, 2025 05:55
  • Last Edited
    Jun 18, 2025 11:19

Summary

Dive into the PPL program, a comprehensive 4-week training plan designed for serious lifters looking to maximize their gains. With six days of targeted workouts each week, you'll alternate between Push, Pull, and Legs, ensuring a balanced approach to strength and hypertrophy. Each session is packed with a variety of exercises, from Smith machine presses to leg curls, all aimed at sculpting your upper body and legs. Get ready to challenge yourself and see real results as you build strength and confidence in the gym!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5 reps
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Shoulder Press (Machine)
2
5 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
8 reps
RPE 10
5
JM Press (Smith Machine)
2
7 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5 reps
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Shoulder Press (Machine)
2
5 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
8 reps
RPE 10
5
JM Press (Smith Machine)
2
7 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5 reps
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Shoulder Press (Machine)
2
5 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
8 reps
RPE 10
5
JM Press (Smith Machine)
2
7 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5 reps
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Shoulder Press (Machine)
2
5 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
8 reps
RPE 10
5
JM Press (Smith Machine)
2
7 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5 reps
RPE 10
2
T-Bar Row
2
6 reps
RPE 10
3
Seated Row (Cable)
2
7 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 10
5
Bicep Curl (Cable)
2
5 reps
RPE 10
6
Hammer Curl
2
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5 reps
RPE 10
2
T-Bar Row
2
6 reps
RPE 10
3
Seated Row (Cable)
2
7 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 10
5
Bicep Curl (Cable)
2
5 reps
RPE 10
6
Hammer Curl
2
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5 reps
RPE 10
2
T-Bar Row
2
6 reps
RPE 10
3
Seated Row (Cable)
2
7 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 10
5
Bicep Curl (Cable)
2
5 reps
RPE 10
6
Hammer Curl
2
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5 reps
RPE 10
2
T-Bar Row
2
6 reps
RPE 10
3
Seated Row (Cable)
2
7 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 10
5
Bicep Curl (Cable)
2
5 reps
RPE 10
6
Hammer Curl
2
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8 reps
RPE 10
2
Hack Squat
2
5 reps
RPE 10
3
Seated Hamstring Curl
2
6 reps
RPE 10
4
Single Leg Extensions
2
8 reps
RPE 10
5
Hip Adductor (Machine)
2
8 reps
RPE 10
6
Hanging Leg Raise
2
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8 reps
RPE 10
2
Hack Squat
2
5 reps
RPE 10
3
Seated Hamstring Curl
2
6 reps
RPE 10
4
Single Leg Extensions
2
8 reps
RPE 10
5
Hip Adductor (Machine)
2
8 reps
RPE 10
6
Hanging Leg Raise
2
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8 reps
RPE 10
2
Hack Squat
2
5 reps
RPE 10
3
Seated Hamstring Curl
2
6 reps
RPE 10
4
Single Leg Extensions
2
8 reps
RPE 10
5
Hip Adductor (Machine)
2
8 reps
RPE 10
6
Hanging Leg Raise
2
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8 reps
RPE 10
2
Hack Squat
2
5 reps
RPE 10
3
Seated Hamstring Curl
2
6 reps
RPE 10
4
Single Leg Extensions
2
8 reps
RPE 10
5
Hip Adductor (Machine)
2
8 reps
RPE 10
6
Hanging Leg Raise
2
25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5 reps
RPE 10
2
Chest Fly (Cable)
2
8 reps
RPE 10
3
Shoulder Press (Machine)
2
7 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
5
Katana Extension
2
8 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5 reps
RPE 10
2
Chest Fly (Cable)
2
8 reps
RPE 10
3
Shoulder Press (Machine)
2
7 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
5
Katana Extension
2
8 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5 reps
RPE 10
2
Chest Fly (Cable)
2
8 reps
RPE 10
3
Shoulder Press (Machine)
2
7 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
5
Katana Extension
2
8 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5 reps
RPE 10
2
Chest Fly (Cable)
2
8 reps
RPE 10
3
Shoulder Press (Machine)
2
7 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
5
Katana Extension
2
8 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
6 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
6 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
6 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
6 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
2
8 reps
RPE 10
2
Stiff Leg Deadlift
2
5 reps
RPE 10
3
Leg Press (45 Degrees)
2
6 reps
RPE 10
4
Seated Hamstring Curl
2
6 reps
RPE 10
5
Hip Adductor (Machine)
2
8 reps
RPE 10
6
Hanging Leg Raise
2
25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
2
8 reps
RPE 10
2
Stiff Leg Deadlift
2
5 reps
RPE 10
3
Leg Press (45 Degrees)
2
6 reps
RPE 10
4
Seated Hamstring Curl
2
6 reps
RPE 10
5
Hip Adductor (Machine)
2
8 reps
RPE 10
6
Hanging Leg Raise
2
25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
2
8 reps
RPE 10
2
Stiff Leg Deadlift
2
5 reps
RPE 10
3
Leg Press (45 Degrees)
2
6 reps
RPE 10
4
Seated Hamstring Curl
2
6 reps
RPE 10
5
Hip Adductor (Machine)
2
8 reps
RPE 10
6
Hanging Leg Raise
2
25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
2
8 reps
RPE 10
2
Stiff Leg Deadlift
2
5 reps
RPE 10
3
Leg Press (45 Degrees)
2
6 reps
RPE 10
4
Seated Hamstring Curl
2
6 reps
RPE 10
5
Hip Adductor (Machine)
2
8 reps
RPE 10
6
Hanging Leg Raise
2
25 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
5 Reps
@10
2
Chest Fly (Machine)
2 Sets
8 Reps
@10
3
Shoulder Press (Machine)
2 Sets
5 Reps
@10
4
One Arm Lateral Raise (Cable)
2 Sets
8 Reps
@10
5
JM Press (Smith Machine)
2 Sets
7 Reps
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@10
Day 3
1
Calf Raise (Leg Press)
2 Sets
8 Reps
@10
2
Hack Squat
2 Sets
5 Reps
@10
3
Seated Hamstring Curl
2 Sets
6 Reps
@10
4
Single Leg Extensions
2 Sets
8 Reps
@10
5
Hip Adductor (Machine)
2 Sets
8 Reps
@10
6
Hanging Leg Raise
2 Sets
25 Reps
@10
Day 4
1
Chest Press (Machine)
2 Sets
5 Reps
@10
2
Chest Fly (Cable)
2 Sets
8 Reps
@10
3
Shoulder Press (Machine)
2 Sets
7 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@10
5
Katana Extension
2 Sets
8 Reps
@10
6
V-Handle Tricep Pushdown (Cable)
2 Sets
6 Reps
@10
Day 5
1
T-Bar Row
2 Sets
5 Reps
@10
2
Lat Pulldown (Single Arm)
2 Sets
6 Reps
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
7 Reps
@10
4
Single Arm Rear Delt Fly (Cable)
2 Sets
8 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
8 Reps
@10
6
Hammer Curl (Cable)
2 Sets
6 Reps
@10
Day 2
1
Wide Grip Lat Pulldown
2 Sets
5 Reps
@10
2
T-Bar Row
2 Sets
6 Reps
@10
3
Seated Row (Cable)
2 Sets
7 Reps
@10
4
Single Arm Rear Delt Fly (Cable)
2 Sets
8 Reps
@10
5
Bicep Curl (Cable)
2 Sets
5 Reps
@10
6
Hammer Curl
2 Sets
7 Reps
@10
Day 6
1
Single Leg Calf Raise (Weighted)
2 Sets
8 Reps
@10
2
Stiff Leg Deadlift
2 Sets
5 Reps
@10
3
Leg Press (45 Degrees)
2 Sets
6 Reps
@10
4
Seated Hamstring Curl
2 Sets
6 Reps
@10
5
Hip Adductor (Machine)
2 Sets
8 Reps
@10
6
Hanging Leg Raise
2 Sets
25 Reps
@10