PPL-M

by Peter A.

Program Description

Be a fuckin weapon

Program Overview

Level
Intermediate, Advanced
Goal
Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
90 minutes
Created
May 22, 2024 01:02
Last Edited
Jun 18, 2025 10:07

Summary

Unleash your potential with the PPL-M program, a dynamic 6-day split designed for serious lifters looking to maximize their gains in just one week. This program combines push, pull, and leg workouts, featuring compound and isolation exercises that target all major muscle groups. Each session is meticulously crafted to push your limits with varying intensity levels, ensuring you build strength and muscle efficiently. Whether you're a seasoned athlete or just starting out, this program will challenge you to elevate your training and achieve your fitness goals. Get ready to transform your physique!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Bench Press (Barbell)

8-10 reps

7-9 reps

6-8 reps

4-7 reps

RPE 6

RPE 7

RPE 8

RPE 10

Overhead Press (Barbell)

8-10 reps

7-9 reps

6-8 reps

4-7 reps

RPE 6

RPE 7

RPE 8

RPE 10

V-Handle Tricep Pushdown (Cable)

8-12 reps

6-8 reps

RPE 7

RPE 10

Lateral Raise (Dumbbell)

10-12 reps

6-8 reps

RPE 7

RPE 10

Chest Fly (Dumbbell)

10-12 reps

6-8 reps

RPE 7

RPE 10

Front Raise

10-12 reps

6-8 reps

RPE 7

RPE 10

Day 2

Barbell Row

8 reps

7 reps

6 reps

5 reps

RPE 6

RPE 7

RPE 8

RPE 10

Lat Pulldown

8 reps

7 reps

6 reps

5 reps

RPE 6

RPE 7

RPE 8

RPE 10

Underhand Lat Pulldown

6 reps

RPE 10

Hammer Curl

8 reps

6 reps

RPE 8

RPE 10

Preacher Curl (Dumbbell)

8 reps

7 reps

RPE 8

RPE 10

Face Pull

8 reps

6 reps

RPE 8

RPE 9.5

Day 3

Hack Squat

10-12 reps

8-10 reps

6-8 reps

5-8 reps

RPE 6

RPE 7

RPE 8

RPE 10

Seated Hamstring Curl

10-12 reps

8-10 reps

5-8 reps

RPE 6

RPE 7

RPE 10

Hip Thrust (Barbell)

10-12 reps

8-10 reps

5-8 reps

RPE 6

RPE 7

RPE 10

Hip Abductor (Machine)

10-12 reps

8-10 reps

5-8 reps

RPE 6

RPE 8

RPE 10

Abs Crunch (Weighted)

10-12 reps

8-10 reps

5-8 reps

RPE 7

RPE 8

RPE 10

Day 4

Overhead Press (Barbell)

8-10 reps

7-9 reps

6-8 reps

4-7 reps

RPE 6

RPE 7

RPE 8

RPE 10

Bench Press (Barbell)

8-10 reps

7-9 reps

6-8 reps

4-7 reps

RPE 6

RPE 7

RPE 8

RPE 10

V-Handle Tricep Pushdown (Cable)

8-12 reps

6-8 reps

RPE 7

RPE 10

Lateral Raise (Dumbbell)

10-12 reps

6-8 reps

RPE 7

RPE 10

Chest Fly (Dumbbell)

10-12 reps

6-8 reps

RPE 7

RPE 10

Front Raise

10-12 reps

6-8 reps

RPE 7

RPE 10

Day 5

Barbell Row

8 reps

7 reps

6 reps

5 reps

RPE 6

RPE 7

RPE 8

RPE 10

Lat Pulldown

8 reps

7 reps

6 reps

5 reps

RPE 6

RPE 7

RPE 8

RPE 10

Underhand Lat Pulldown

6 reps

RPE 10

Hammer Curl

8 reps

6 reps

RPE 8

RPE 10

Preacher Curl (Dumbbell)

8 reps

7 reps

RPE 8

RPE 10

Face Pull

8 reps

6 reps

RPE 8

RPE 9.5

Day 6

Romanian Deadlift (Barbell)

10-12 reps

8-10 reps

5-8 reps

RPE 6

RPE 7

RPE 8

RPE 10

Leg Extension

10-12 reps

8-10 reps

5-8 reps

RPE 7

RPE 8

RPE 10

Hip Thrust (Barbell)

10-12 reps

8-10 reps

5-8 reps

RPE 6

RPE 7

RPE 10

Hip Abductor (Machine)

10-12 reps

8-10 reps

5-8 reps

RPE 6

RPE 8

RPE 10

Abs Crunch (Weighted)

10-12 reps

8-10 reps

5-8 reps

RPE 7

RPE 8

RPE 10

Day 2

Barbell Row

1 Set

2 Sets

8 Reps

7 Reps

6 Reps

5 Reps

@10

Lat Pulldown

1 Set

2 Sets

8 Reps

7 Reps

6 Reps

5 Reps

@10

Underhand Lat Pulldown

2 Sets

6 Reps

@10

Hammer Curl

1 Set

2 Sets

8 Reps

6 Reps

@10

Preacher Curl (Dumbbell)

1 Set

2 Sets

8 Reps

7 Reps

@10

Face Pull

1 Set

2 Sets

8 Reps

6 Reps

@9.5

Day 1

Bench Press (Barbell)

1 Set

2 Sets

8-10 Reps

7-9 Reps

6-8 Reps

4-7 Reps

@10

Overhead Press (Barbell)

1 Set

2 Sets

8-10 Reps

7-9 Reps

6-8 Reps

4-7 Reps

@10

V-Handle Tricep Pushdown (Cable)

1 Set

3 Sets

8-12 Reps

6-8 Reps

@10

Lateral Raise (Dumbbell)

1 Set

3 Sets

10-12 Reps

6-8 Reps

@10

Chest Fly (Dumbbell)

1 Set

3 Sets

10-12 Reps

6-8 Reps

@10

Front Raise

1 Set

3 Sets

10-12 Reps

6-8 Reps

@10

Day 3

Hack Squat

1 Set

2 Sets

10-12 Reps

8-10 Reps

6-8 Reps

5-8 Reps

@10

Seated Hamstring Curl

1 Set

3 Sets

10-12 Reps

8-10 Reps

5-8 Reps

@10

Hip Thrust (Barbell)

1 Set

3 Sets

10-12 Reps

8-10 Reps

5-8 Reps

@10

Hip Abductor (Machine)

1 Set

3 Sets

10-12 Reps

8-10 Reps

5-8 Reps

@10

Abs Crunch (Weighted)

1 Set

3 Sets

10-12 Reps

8-10 Reps

5-8 Reps

@10

Day 4

Overhead Press (Barbell)

1 Set

2 Sets

8-10 Reps

7-9 Reps

6-8 Reps

4-7 Reps

@10

Bench Press (Barbell)

1 Set

2 Sets

8-10 Reps

7-9 Reps

6-8 Reps

4-7 Reps

@10

V-Handle Tricep Pushdown (Cable)

1 Set

3 Sets

8-12 Reps

6-8 Reps

@10

Lateral Raise (Dumbbell)

1 Set

3 Sets

10-12 Reps

6-8 Reps

@10

Chest Fly (Dumbbell)

1 Set

3 Sets

10-12 Reps

6-8 Reps

@10

Front Raise

1 Set

3 Sets

10-12 Reps

6-8 Reps

@10

Day 5

Barbell Row

1 Set

2 Sets

8 Reps

7 Reps

6 Reps

5 Reps

@10

Lat Pulldown

1 Set

2 Sets

8 Reps

7 Reps

6 Reps

5 Reps

@10

Underhand Lat Pulldown

2 Sets

6 Reps

@10

Hammer Curl

1 Set

2 Sets

8 Reps

6 Reps

@10

Preacher Curl (Dumbbell)

1 Set

2 Sets

8 Reps

7 Reps

@10

Face Pull

1 Set

2 Sets

8 Reps

6 Reps

@9.5

Day 6

Romanian Deadlift (Barbell)

1 Set

2 Sets

10-12 Reps

8-10 Reps

5-8 Reps

@10

Leg Extension

1 Set

3 Sets

10-12 Reps

8-10 Reps

5-8 Reps

@10

Hip Thrust (Barbell)

1 Set

3 Sets

10-12 Reps

8-10 Reps

5-8 Reps

@10

Hip Abductor (Machine)

1 Set

3 Sets

10-12 Reps

8-10 Reps

5-8 Reps

@10

Abs Crunch (Weighted)

1 Set

3 Sets

10-12 Reps

8-10 Reps

5-8 Reps

@10