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PPL

by Sonny T.
5.0
(1 rating)

Program Description

Build muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 17, 2024 04:49
  • Last Edited
    Jun 18, 2025 12:38

Summary

Unlock your strength potential with the PPL program, a comprehensive 8-week journey designed for dedicated lifters. This 6-day per week regimen focuses on a balanced push-pull-legs split, ensuring you target every muscle group effectively. Each workout incorporates a variety of exercises, including T-Bar Rows and Preacher Curls, to build muscle and enhance your physique. Get ready to challenge yourself and achieve impressive results while mastering your lifting technique!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Incline Chest Press (Machine)
2
-
3
Seated Dip (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Tricep Extension (Cable)
2
-
7
Tricep Extension (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Incline Chest Press (Machine)
2
-
3
Seated Dip (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Tricep Extension (Cable)
2
-
7
Tricep Extension (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Incline Chest Press (Machine)
2
-
3
Seated Dip (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Tricep Extension (Cable)
2
-
7
Tricep Extension (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Incline Chest Press (Machine)
2
-
3
Seated Dip (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Tricep Extension (Cable)
2
-
7
Tricep Extension (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Incline Chest Press (Machine)
2
-
3
Seated Dip (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Tricep Extension (Cable)
2
-
7
Tricep Extension (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Incline Chest Press (Machine)
2
-
3
Seated Dip (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Tricep Extension (Cable)
2
-
7
Tricep Extension (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Incline Chest Press (Machine)
2
-
3
Seated Dip (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Tricep Extension (Cable)
2
-
7
Tricep Extension (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Incline Chest Press (Machine)
2
-
3
Seated Dip (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Tricep Extension (Cable)
2
-
7
Tricep Extension (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
SA lat Row
2
-
4
Rear Delt Fly (Machine)
2
-
5
Preacher Curl (Barbell)
2
-
8A
Preacher Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
SA lat Row
2
-
4
Rear Delt Fly (Machine)
2
-
5
Preacher Curl (Barbell)
2
-
8A
Preacher Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
SA lat Row
2
-
4
Rear Delt Fly (Machine)
2
-
5
Preacher Curl (Barbell)
2
-
8A
Preacher Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
SA lat Row
2
-
4
Rear Delt Fly (Machine)
2
-
5
Preacher Curl (Barbell)
2
-
8A
Preacher Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
SA lat Row
2
-
4
Rear Delt Fly (Machine)
2
-
5
Preacher Curl (Barbell)
2
-
8A
Preacher Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Incline Chest Press (Machine)
2
-
3
Seated Dip (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Tricep Extension (Cable)
2
-
7
Tricep Extension (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
SA lat Row
2
-
4
Rear Delt Fly (Machine)
2
-
5
Preacher Curl (Barbell)
2
-
8A
Preacher Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
SA lat Row
2
-
4
Rear Delt Fly (Machine)
2
-
5
Preacher Curl (Barbell)
2
-
8A
Preacher Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
-
2
Hack Squat
2
-
3
Seated Hamstring Curl
2
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
-
2
Hack Squat
2
-
3
Seated Hamstring Curl
2
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
-
2
Hack Squat
2
-
3
Seated Hamstring Curl
2
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
-
2
Hack Squat
2
-
3
Seated Hamstring Curl
2
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
-
2
Hack Squat
2
-
3
Seated Hamstring Curl
2
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
SA lat Row
2
-
4
Rear Delt Fly (Machine)
2
-
5
Preacher Curl (Barbell)
2
-
8A
Preacher Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
-
2
Hack Squat
2
-
3
Seated Hamstring Curl
2
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
-
2
Hack Squat
2
-
3
Seated Hamstring Curl
2
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Seated Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press
2
-
2
Seated Pec Fly
2
-
3
Dip (Weighted)
2
-
4
Lateral Raise (Cable)
2
-
5
Tricep Extension (Cable)
2
-
6
JM Press
2
-
7
Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press
2
-
2
Seated Pec Fly
2
-
3
Dip (Weighted)
2
-
4
Lateral Raise (Cable)
2
-
5
Tricep Extension (Cable)
2
-
6
JM Press
2
-
7
Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press
2
-
2
Seated Pec Fly
2
-
3
Dip (Weighted)
2
-
4
Lateral Raise (Cable)
2
-
5
Tricep Extension (Cable)
2
-
6
JM Press
2
-
7
Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press
2
-
2
Seated Pec Fly
2
-
3
Dip (Weighted)
2
-
4
Lateral Raise (Cable)
2
-
5
Tricep Extension (Cable)
2
-
6
JM Press
2
-
7
Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press
2
-
2
Seated Pec Fly
2
-
3
Dip (Weighted)
2
-
4
Lateral Raise (Cable)
2
-
5
Tricep Extension (Cable)
2
-
6
JM Press
2
-
7
Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
-
2
Hack Squat
2
-
3
Seated Hamstring Curl
2
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Seated Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press
2
-
2
Seated Pec Fly
2
-
3
Dip (Weighted)
2
-
4
Lateral Raise (Cable)
2
-
5
Tricep Extension (Cable)
2
-
6
JM Press
2
-
7
Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press
2
-
2
Seated Pec Fly
2
-
3
Dip (Weighted)
2
-
4
Lateral Raise (Cable)
2
-
5
Tricep Extension (Cable)
2
-
6
JM Press
2
-
7
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Seated Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Preacher Curl (Dumbbell)
2
-
6A
Preacher Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Seated Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Preacher Curl (Dumbbell)
2
-
6A
Preacher Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Seated Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Preacher Curl (Dumbbell)
2
-
6A
Preacher Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Seated Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Preacher Curl (Dumbbell)
2
-
6A
Preacher Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Seated Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Preacher Curl (Dumbbell)
2
-
6A
Preacher Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press
2
-
2
Seated Pec Fly
2
-
3
Dip (Weighted)
2
-
4
Lateral Raise (Cable)
2
-
5
Tricep Extension (Cable)
2
-
6
JM Press
2
-
7
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Seated Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Preacher Curl (Dumbbell)
2
-
6A
Preacher Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Seated Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Preacher Curl (Dumbbell)
2
-
6A
Preacher Curl (Dumbbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Leg Press
2
-
3
Leg Curl
2
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Leg Press
2
-
3
Leg Curl
2
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Leg Press
2
-
3
Leg Curl
2
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Leg Press
2
-
3
Leg Curl
2
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Leg Press
2
-
3
Leg Curl
2
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Seated Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Preacher Curl (Dumbbell)
2
-
6A
Preacher Curl (Dumbbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Leg Press
2
-
3
Leg Curl
2
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Leg Press
2
-
3
Leg Curl
2
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Leg Press
2
-
3
Leg Curl
2
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Week 1
1 / 8 Weeks
Day 2
1
T-Bar Row
2 Sets
-
2
Lat Pulldown
2 Sets
-
3
SA lat Row
2 Sets
-
4
Rear Delt Fly (Machine)
2 Sets
-
5
Preacher Curl (Barbell)
2 Sets
-
8A
Preacher Curl (Barbell)
1 Set
-
Day 3
1
Stiff Leg Deadlift
2 Sets
-
2
Hack Squat
2 Sets
-
3
Seated Hamstring Curl
2 Sets
-
4
Leg Extension
2 Sets
-
5
Sissy Squat
2 Sets
-
6
Seated Calf Raise
1 Set
-
Day 4
1
Incline Chest Press
2 Sets
-
2
Seated Pec Fly
2 Sets
-
3
Dip (Weighted)
2 Sets
-
4
Lateral Raise (Cable)
2 Sets
-
5
Tricep Extension (Cable)
2 Sets
-
6
JM Press
2 Sets
-
7
Bicep Curl (Dumbbell)
3 Sets
-
Day 5
1
Chest Supported Row (Machine)
2 Sets
-
2
Lat Pulldown
2 Sets
-
3
Seated Row (Cable)
2 Sets
-
4
Rear Delt Fly (Machine)
2 Sets
-
5
Preacher Curl (Dumbbell)
2 Sets
-
6A
Preacher Curl (Dumbbell)
1 Set
-
Day 6
1
Lying Leg Curl
2 Sets
-
2
Leg Press
2 Sets
-
3
Leg Curl
2 Sets
-
4
Leg Extension
2 Sets
-
5
Sissy Squat
2 Sets
-
6
Standing Calf Raise
2 Sets
-
Day 1
1
Bench Press (Dumbbell)
2 Sets
-
2
Incline Chest Press (Machine)
2 Sets
-
3
Seated Dip (Machine)
2 Sets
-
4
Shoulder Press (Machine)
2 Sets
-
5
Lateral Raise (Cable)
2 Sets
-
6
Tricep Extension (Cable)
2 Sets
-
7
Tricep Extension (Machine)
2 Sets
-