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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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.1%
Biceps
11.1%
Quadriceps
10.6%
Upper Back
9.5%
Lats
9.5%
Hamstrings
9.2%
Chest
7.3%
Front Delts
7%
Middle Delts
5.7%
Rear Delts
4.3%
Glutes
3.5%
Calves
2.6%
Abs
1.8%
Lower Back
1.8%
Forearms
1.6%
Abductors
0.4%
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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
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Star
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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
-