logo
BoostcampPNG

PPL

by Kyle C
1 athletes joined
5.0
(1 rating)

Program Description

Push, pull, legs with a deload week

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 25, 2024 09:50
  • Last Edited
    Jul 21, 2024 03:55

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.3%
Biceps
9.8%
Chest
9.1%
Front Delts
9.1%
Hamstrings
9.1%
Upper Back
9.1%
Quadriceps
7.7%
Middle Delts
7%
Lats
6.3%
Glutes
4.9%
Rear Delts
3.5%
Calves
3.5%
Lower Back
2.8%
Abs
2.1%
Adductors
1.4%
Forearms
1.4%
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
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Dip (Assisted)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Dip (Assisted)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Dip (Assisted)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Dip (Assisted)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Dip (Assisted)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Dip (Assisted)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Dip (Assisted)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Dip (Assisted)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Dip (Assisted)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Dip (Assisted)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Dip (Assisted)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Dip (Assisted)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Face Pull
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Preacher Curl (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Face Pull
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Preacher Curl (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Face Pull
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Preacher Curl (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Face Pull
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Preacher Curl (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Face Pull
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Preacher Curl (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Face Pull
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Preacher Curl (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Face Pull
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Preacher Curl (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Face Pull
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Preacher Curl (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Face Pull
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Preacher Curl (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Face Pull
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Preacher Curl (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Face Pull
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Preacher Curl (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Face Pull
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Preacher Curl (Barbell)
3
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Lateral Raise (Dumbbell)
3 Sets
-
3
Incline Bench Press (Dumbbell)
3 Sets
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
-
5
Dip (Assisted)
3 Sets
-
6
V-Handle Tricep Pushdown (Cable)
3 Sets
-
Day 2
1
Squat (Barbell)
3 Sets
-
2
Leg Extension
3 Sets
-
3
Romanian Deadlift (Barbell)
3 Sets
-
4
Lying Leg Curl
3 Sets
-
5
Standing Calf Raise
3 Sets
-
Day 3
1
Lat Pulldown
3 Sets
-
2
T-Bar Row
3 Sets
-
3
Face Pull
3 Sets
-
4
Bicep Curl (Dumbbell)
3 Sets
-
5
Preacher Curl (Barbell)
3 Sets
-