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PPSL

by Duncan Michael
1 athletes joined

Program Description

Custom PPL program that includes a separate shoulder day.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Mar 10, 2024 08:29
  • Last Edited
    Jun 18, 2025 09:41

Summary

Unlock your strength potential with the PPSL program, a focused 1-week training plan designed for serious lifters. Comprising four intense sessions each week, this program emphasizes push, pull, and shoulder movements, ensuring balanced muscle development while excluding heavy shoulder exercises for safety. Expect to engage in foundational lifts like the Bench Press and Pull-Ups, complemented by targeted accessory work for arms and back. Equip yourself with a full gym and get ready to elevate your fitness game!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Tricep Extension (Cable)
4
12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 10
2
T-Bar Row
3
12 reps
RPE 10
3
Seated Row (Cable)
3
12 reps
RPE 10
4
Hammer Curl
4
10 reps
RPE 10
5
Incline Curl (Dumbbell)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Overhead Press
3
10 reps
RPE 10
2
Lateral Raise (Cable)
4
12 reps
RPE 10
3
Rear Delt Fly
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Leg Extension
3
12 reps
RPE 10
3
Lying Leg Curl
3
12 reps
RPE 10
4
Straight Leg Calf Raise
3
15 reps
RPE 10
5
Cable Crunch
3
12 reps
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@10
3
Tricep Extension (Cable)
4 Sets
12 Reps
@10
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
Day 2
1
Pull-Up (Weighted)
3 Sets
10 Reps
@10
2
T-Bar Row
3 Sets
12 Reps
@10
3
Seated Row (Cable)
3 Sets
12 Reps
@10
4
Hammer Curl
4 Sets
10 Reps
@10
5
Incline Curl (Dumbbell)
4 Sets
12 Reps
@10
Day 3
1
Behind The Neck Overhead Press
3 Sets
10 Reps
@10
2
Lateral Raise (Cable)
4 Sets
12 Reps
@10
3
Rear Delt Fly
5 Sets
12 Reps
@10
Day 4
1
Squat (Barbell)
3 Sets
10 Reps
@10
2
Leg Extension
3 Sets
12 Reps
@10
3
Lying Leg Curl
3 Sets
12 Reps
@10
4
Straight Leg Calf Raise
3 Sets
15 Reps
@10
5
Cable Crunch
3 Sets
12 Reps
@10