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PPL minimalist program

by Abderrahmane Z.
2 athletes joined
4.0
(1 rating)

Program Description

- Minimalist program -Optimised hypertrophy - 10-15 sets/muscle/week

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Apr 28, 2024 06:45
  • Last Edited
    Jun 18, 2025 08:52

Summary

The PPL Minimalist Program is a streamlined, effective training plan designed for those looking to maximize their results in just one week. With three focused workouts, this program emphasizes a balanced push, pull, and leg routine, utilizing compound and isolation exercises to target major muscle groups. Expect to challenge your strength with weighted pull-ups, dips, and cable rows, all while honing your technique with instructional videos. Perfect for gym-goers who want to stay efficient and effective, this program is your ticket to building strength without unnecessary complexity.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.3%
Triceps
10.1%
Lats
9.2%
Chest
9.2%
Biceps
8.6%
Front Delts
8.5%
Middle Delts
7.2%
Hamstrings
7%
Quadriceps
5.9%
Rear Delts
4.3%
Abs
4.3%
Glutes
3.8%
Calves
3.6%
Other
2.7%
Lower Back
2.2%
Forearms
1.1%
Adductors
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
4
15 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
7
Trap Bar Shrugs
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
3
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
5
Lying Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Tricep Kickback
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Leg Extension
3
15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
1
12 reps
10 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
15 reps
12 reps
RPE 9
RPE 10
5
Standing Calf Raise
4
15 reps
RPE 10
6
Hanging Leg Raise
3
15 reps
RPE 10
7
Lateral Raise (Cable)
2
2
15 reps
12 reps
RPE 10
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@9
@10
2
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
3
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
4
Rear Delt Fly (Machine)
4 Sets
15 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Hammer Curl
3 Sets
10 Reps
@8
7
Trap Bar Shrugs
3 Sets
15 Reps
@8
Day 2
1
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@10
3
Chest Fly (Machine)
3 Sets
15 Reps
@10
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
@10
5
Lying Pullover (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
6
Tricep Kickback
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
2
Leg Extension
3 Sets
15 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@9
@10
4
Seated Hamstring Curl
2 Sets
1 Set
15 Reps
12 Reps
@9
@10
5
Standing Calf Raise
4 Sets
15 Reps
@10
6
Hanging Leg Raise
3 Sets
15 Reps
@10
7
Lateral Raise (Cable)
2 Sets
2 Sets
15 Reps
12 Reps
@10
@10