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PPL Bash/Martin

by Basheer A.
1 athletes joined

Program Description

Mass gain beginner

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 12, 2024 04:07
  • Last Edited
    Jun 18, 2025 10:35

Summary

Unleash your strength with the PPL Bash/Martin program, an 8-week journey designed for serious lifters. This program features a balanced 3-day split focusing on Pull, Push, and Legs, ensuring comprehensive muscle engagement and growth. Each session incorporates a mix of bodyweight, machine, and dumbbell exercises, targeting key muscle groups with precision. Get ready to elevate your training and achieve your fitness goals with this structured, effective routine!
Muscle Engagement
Front
Back
MuscleSet
Biceps
10.5%
Triceps
10%
Abs
9.7%
Quadriceps
9.6%
Hamstrings
8.8%
Upper Back
8.3%
Chest
7.3%
Lats
6.9%
Glutes
6.6%
Front Delts
6.4%
Lower Back
4.1%
Rear Delts
3.4%
Middle Delts
3.4%
Calves
3.4%
Forearms
1%
Abductors
0.5%
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Face Pull
4
8 reps
-
4
One Arm Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
9 reps
8 reps
-
-
-
-
5
Hammer Curl
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Bayesian Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Face Pull
4
8 reps
-
4
One Arm Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
9 reps
8 reps
-
-
-
-
5
Hammer Curl
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Bayesian Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Face Pull
4
8 reps
-
4
One Arm Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
9 reps
8 reps
-
-
-
-
5
Hammer Curl
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Bayesian Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Face Pull
4
8 reps
-
4
One Arm Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
9 reps
8 reps
-
-
-
-
5
Hammer Curl
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Bayesian Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Face Pull
4
8 reps
-
4
One Arm Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
9 reps
8 reps
-
-
-
-
5
Hammer Curl
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Bayesian Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Face Pull
4
8 reps
-
4
One Arm Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
9 reps
8 reps
-
-
-
-
5
Hammer Curl
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Bayesian Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Face Pull
4
8 reps
-
4
One Arm Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
9 reps
8 reps
-
-
-
-
5
Hammer Curl
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Bayesian Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Face Pull
4
8 reps
-
4
One Arm Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
9 reps
8 reps
-
-
-
-
5
Hammer Curl
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Bayesian Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
5 reps
-
-
2
Push Up (Knees)
4
15 reps
-
3
Cable Crossover
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
2
12 reps
10 reps
-
-
5
Overhead Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hanging Leg Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Side Crunch (Cable)
1
1
1
20 reps
15 reps
12 reps
-
-
-
8
Decline Crunch
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
5 reps
-
-
2
Tricep Rope Push Down (Cable)
1
2
12 reps
10 reps
-
-
3
Overhead Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Push Up (Knees)
4
25 reps
-
5
Ab Wheel
4
25 reps
-
6
Hanging Leg Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Side Crunch (Cable)
1
1
1
20 reps
15 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
5 reps
-
-
2
Tricep Rope Push Down (Cable)
1
2
12 reps
10 reps
-
-
3
Overhead Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Push Up (Knees)
4
25 reps
-
5
Ab Wheel
4
25 reps
-
6
Hanging Leg Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Side Crunch (Cable)
1
1
1
20 reps
15 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
5 reps
-
-
2
Tricep Rope Push Down (Cable)
1
2
12 reps
10 reps
-
-
3
Overhead Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Push Up (Knees)
4
25 reps
-
5
Ab Wheel
4
25 reps
-
6
Hanging Leg Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Side Crunch (Cable)
1
1
1
20 reps
15 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
5 reps
-
-
2
Tricep Rope Push Down (Cable)
1
2
12 reps
10 reps
-
-
3
Overhead Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Push Up (Knees)
4
25 reps
-
5
Ab Wheel
4
25 reps
-
6
Hanging Leg Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Side Crunch (Cable)
1
1
1
20 reps
15 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
5 reps
-
-
2
Tricep Rope Push Down (Cable)
1
2
12 reps
10 reps
-
-
3
Overhead Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Push Up (Knees)
4
25 reps
-
5
Ab Wheel
4
25 reps
-
6
Hanging Leg Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Side Crunch (Cable)
1
1
1
20 reps
15 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
5 reps
-
-
2
Tricep Rope Push Down (Cable)
1
2
12 reps
10 reps
-
-
3
Overhead Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Push Up (Knees)
4
25 reps
-
5
Ab Wheel
4
25 reps
-
6
Hanging Leg Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Side Crunch (Cable)
1
1
1
20 reps
15 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
5 reps
-
-
2
Tricep Rope Push Down (Cable)
1
2
12 reps
10 reps
-
-
3
Overhead Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Push Up (Knees)
4
25 reps
-
5
Ab Wheel
4
25 reps
-
6
Hanging Leg Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Side Crunch (Cable)
1
1
1
20 reps
15 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
-
2
Leg Press
3
12 reps
-
3
Lying Leg Curl
1
1
1
1
14 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Leg Extension
2
1
1
15 reps
12 reps
10 reps
-
-
-
5
Standing Calf Raise
3
1
12 reps
10 reps
-
-
6
Reverse Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Leg Press
3
12 reps
-
4
Lying Leg Curl
1
1
1
1
14 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Leg Extension
2
1
1
15 reps
12 reps
10 reps
-
-
-
6
Standing Calf Raise
3
1
12 reps
10 reps
-
-
7
Reverse Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Leg Press
3
12 reps
-
4
Lying Leg Curl
1
1
1
1
14 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Leg Extension
2
1
1
15 reps
12 reps
10 reps
-
-
-
6
Standing Calf Raise
3
1
12 reps
10 reps
-
-
7
Reverse Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Leg Press
3
12 reps
-
4
Lying Leg Curl
1
1
1
1
14 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Leg Extension
2
1
1
15 reps
12 reps
10 reps
-
-
-
6
Standing Calf Raise
3
1
12 reps
10 reps
-
-
7
Reverse Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Leg Press
3
12 reps
-
4
Lying Leg Curl
1
1
1
1
14 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Leg Extension
2
1
1
15 reps
12 reps
10 reps
-
-
-
6
Standing Calf Raise
3
1
12 reps
10 reps
-
-
7
Reverse Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Leg Press
3
12 reps
-
4
Lying Leg Curl
1
1
1
1
14 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Leg Extension
2
1
1
15 reps
12 reps
10 reps
-
-
-
6
Standing Calf Raise
3
1
12 reps
10 reps
-
-
7
Reverse Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Leg Press
3
12 reps
-
4
Lying Leg Curl
1
1
1
1
14 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Leg Extension
2
1
1
15 reps
12 reps
10 reps
-
-
-
6
Standing Calf Raise
3
1
12 reps
10 reps
-
-
7
Reverse Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Leg Press
3
12 reps
-
4
Lying Leg Curl
1
1
1
1
14 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Leg Extension
2
1
1
15 reps
12 reps
10 reps
-
-
-
6
Standing Calf Raise
3
1
12 reps
10 reps
-
-
7
Reverse Hyperextension
3
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Wide Grip Pull-Up
4 Sets
8 Reps
-
2
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Face Pull
4 Sets
8 Reps
-
4
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
9 Reps
8 Reps
-
-
-
-
5
Hammer Curl
3 Sets
12 Reps
-
6
Preacher Curl (Dumbbell)
3 Sets
12 Reps
-
7
Bayesian Curl
3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
8 Reps
5 Reps
-
-
2
Push Up (Knees)
4 Sets
15 Reps
-
3
Cable Crossover
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Tricep Rope Push Down (Cable)
1 Set
2 Sets
12 Reps
10 Reps
-
-
5
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
7
Side Crunch (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
-
-
-
8
Decline Crunch
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6 Reps
-
2
Leg Press
3 Sets
12 Reps
-
3
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
14 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
4
Leg Extension
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Standing Calf Raise
3 Sets
1 Set
12 Reps
10 Reps
-
-
6
Reverse Hyperextension
3 Sets
12 Reps
-