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PPL

by Jack B.
4 athletes joined

Program Description

Ok boomer

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 14, 2024 12:27
  • Last Edited
    Jun 18, 2025 08:46

Summary

Unlock your strength potential with this comprehensive 6-week Push-Pull-Legs (PPL) program, designed for six days of intense training each week. You'll focus on building muscle and enhancing endurance through a balanced mix of push, pull, and leg exercises, utilizing a full gym setup. Each workout is crafted to target specific muscle groups, ensuring a well-rounded approach that promotes growth and strength. Get ready to push your limits and transform your physique with this structured and effective training plan!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.6%
Glutes
9.7%
Lats
8.7%
Quadriceps
7.7%
Front Delts
7.4%
Hamstrings
7.1%
Triceps
7.1%
Biceps
6.8%
Chest
6.5%
Middle Delts
6.5%
Abs
5.2%
Forearms
3.9%
Rear Delts
3.5%
Lower Back
3.5%
Calves
3.2%
Abductors
1.9%
Adductors
0.6%
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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)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
15 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Cable Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
15 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Cable Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
15 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Cable Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
15 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Cable Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
15 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Cable Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
15 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Seated Row (Cable)
3
15 reps
-
3
Lat Pulldown (Single Arm)
3
15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Preacher Curl (Barbell)
3
15 reps
-
6
Wrist Curls
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Seated Row (Cable)
3
15 reps
-
3
Lat Pulldown (Single Arm)
3
15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Preacher Curl (Barbell)
3
15 reps
-
6
Wrist Curls
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Seated Row (Cable)
3
15 reps
-
3
Lat Pulldown (Single Arm)
3
15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Preacher Curl (Barbell)
3
15 reps
-
6
Wrist Curls
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Seated Row (Cable)
3
15 reps
-
3
Lat Pulldown (Single Arm)
3
15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Preacher Curl (Barbell)
3
15 reps
-
6
Wrist Curls
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Seated Row (Cable)
3
15 reps
-
3
Lat Pulldown (Single Arm)
3
15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Preacher Curl (Barbell)
3
15 reps
-
6
Wrist Curls
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Seated Row (Cable)
3
15 reps
-
3
Lat Pulldown (Single Arm)
3
15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Preacher Curl (Barbell)
3
15 reps
-
6
Wrist Curls
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Stiff Leg Deadlift
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Hip Thrust (Barbell)
3
15 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Stiff Leg Deadlift
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Hip Thrust (Barbell)
3
15 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Stiff Leg Deadlift
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Hip Thrust (Barbell)
3
15 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Stiff Leg Deadlift
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Hip Thrust (Barbell)
3
15 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Stiff Leg Deadlift
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Hip Thrust (Barbell)
3
15 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Stiff Leg Deadlift
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Hip Thrust (Barbell)
3
15 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Lateral Raise (Cable)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Lateral Raise (Cable)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Lateral Raise (Cable)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Lateral Raise (Cable)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Lateral Raise (Cable)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Lateral Raise (Cable)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
-
2
Pull-Up (Assisted)
3
15 reps
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
-
2
Pull-Up (Assisted)
3
15 reps
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
-
2
Pull-Up (Assisted)
3
15 reps
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
-
2
Pull-Up (Assisted)
3
15 reps
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
-
2
Pull-Up (Assisted)
3
15 reps
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
-
2
Pull-Up (Assisted)
3
15 reps
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Leg Press (45 Degrees)
3
15 reps
-
3
Lying Leg Curl
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5
Back Extension
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Leg Press (45 Degrees)
3
15 reps
-
3
Lying Leg Curl
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5
Back Extension
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Leg Press (45 Degrees)
3
15 reps
-
3
Lying Leg Curl
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5
Back Extension
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Leg Press (45 Degrees)
3
15 reps
-
3
Lying Leg Curl
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5
Back Extension
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Leg Press (45 Degrees)
3
15 reps
-
3
Lying Leg Curl
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5
Back Extension
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Leg Press (45 Degrees)
3
15 reps
-
3
Lying Leg Curl
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5
Back Extension
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
-
3
Chest Fly (Machine)
3 Sets
15 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
6
Cable Crunch
3 Sets
15 Reps
-
Day 2
1
Lat Pulldown
3 Sets
15 Reps
-
2
Seated Row (Cable)
3 Sets
15 Reps
-
3
Lat Pulldown (Single Arm)
3 Sets
15 Reps
-
4
Rear Delt Fly (Machine)
3 Sets
15 Reps
-
5
Preacher Curl (Barbell)
3 Sets
15 Reps
-
6
Wrist Curls
3 Sets
15 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Stiff Leg Deadlift
3 Sets
15 Reps
-
3
Leg Extension
3 Sets
15 Reps
-
4
Hip Thrust (Barbell)
3 Sets
15 Reps
-
5
Hip Abductor (Machine)
3 Sets
15 Reps
-
6
Seated Calf Raise
3 Sets
15 Reps
-
Day 4
1
Overhead Press (Barbell)
3 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
-
3
Lateral Raise (Cable)
3 Sets
15 Reps
-
4
Chest Fly (Cable)
3 Sets
15 Reps
-
5
Lying Tricep Extension (Barbell)
3 Sets
15 Reps
-
6
Leg Raise (Captain's Chair)
3 Sets
15 Reps
-
Day 5
1
Bent Over Row (Barbell)
3 Sets
15 Reps
-
2
Pull-Up (Assisted)
3 Sets
15 Reps
-
3
Chest Supported Row (Machine)
3 Sets
15 Reps
-
4
Face Pull
3 Sets
15 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
15 Reps
-
6
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
-
Day 6
1
Deadlift (Barbell)
3 Sets
10 Reps
-
2
Leg Press (45 Degrees)
3 Sets
15 Reps
-
3
Lying Leg Curl
3 Sets
15 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
-
5
Back Extension
3 Sets
15 Reps
-
6
Standing Calf Raise
3 Sets
15 Reps
-