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Pure Bodybuilding- PPL

by Prisam_Shrestha_396891
3 athletes joined

Program Description

Push Pull Legs

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 30, 2024 01:00
  • Last Edited
    Jun 18, 2025 12:50

Summary

Unleash your potential with the Pure Bodybuilding-PPL program, a comprehensive 4-week journey designed for serious lifters. This 6-day split focuses on balanced push, pull, and leg workouts, ensuring every muscle group gets the attention it deserves. Each session incorporates targeted exercises and intensity techniques to maximize hypertrophy and strength gains. Get ready to transform your physique and elevate your training game with a structured plan that delivers results!
Muscle Engagement
Front
Back
MuscleSet
Lats
18.4%
Lower Back
10.5%
Front Delts
10.5%
Triceps
9.2%
Upper Back
7.9%
Middle Delts
7.9%
Chest
6.6%
Forearms
3.9%
Biceps
3.9%
Rear Delts
3.9%
Abductors
3.9%
Abs
2.6%
Hamstrings
2.6%
Quadriceps
2.6%
Glutes
2.6%
Calves
1.3%
Adductors
1.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Meadows Incline DB Lateral Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Flat Machine Chest Press
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Bottom-half Seated Cable Flye
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
4
DB Shoulder Press
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Overhead Cable Triceps Extension (Bar)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Cable Triceps Kickback
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Meadows Incline DB Lateral Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Flat Machine Chest Press
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Bottom-half Seated Cable Flye
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
4
DB Shoulder Press
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Overhead Cable Triceps Extension (Bar)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Cable Triceps Kickback
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Meadows Incline DB Lateral Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Flat Machine Chest Press
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Bottom-half Seated Cable Flye
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
4
DB Shoulder Press
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Overhead Cable Triceps Extension (Bar)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Cable Triceps Kickback
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Meadows Incline DB Lateral Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Flat Machine Chest Press
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Bottom-half Seated Cable Flye
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
4
DB Shoulder Press
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Overhead Cable Triceps Extension (Bar)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Cable Triceps Kickback
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide-Grip Pull-Up
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Chest-Supported Machine Row
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Half-Kneeling 1-Arm Lat Pulldown
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Cable 1-Arm Face Pull
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Seated Super-Bayesian High Cable Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Cable Crunches
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide-Grip Pull-Up
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Chest-Supported Machine Row
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Half-Kneeling 1-Arm Lat Pulldown
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Cable 1-Arm Face Pull
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Seated Super-Bayesian High Cable Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Cable Crunches
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide-Grip Pull-Up
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Chest-Supported Machine Row
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Half-Kneeling 1-Arm Lat Pulldown
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Cable 1-Arm Face Pull
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Seated Super-Bayesian High Cable Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Cable Crunches
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide-Grip Pull-Up
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Chest-Supported Machine Row
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Half-Kneeling 1-Arm Lat Pulldown
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Cable 1-Arm Face Pull
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Seated Super-Bayesian High Cable Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Cable Crunches
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl
1
-
2
Bottom-Half Smith Machine Squat
1
-
3
Glute-Ham Raises
1
-
4
Leg Extensions
1
-
5
Standing CALF Raises
1
-
6
Machine HIP Abduction
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl
1
-
2
Bottom-Half Smith Machine Squat
1
-
3
Glute-Ham Raises
1
-
4
Leg Extensions
1
-
5
Standing CALF Raises
1
-
6
Machine HIP Abduction
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl
1
-
2
Bottom-Half Smith Machine Squat
1
-
3
Glute-Ham Raises
1
-
4
Leg Extensions
1
-
5
Standing CALF Raises
1
-
6
Machine HIP Abduction
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl
1
-
2
Bottom-Half Smith Machine Squat
1
-
3
Glute-Ham Raises
1
-
4
Leg Extensions
1
-
5
Standing CALF Raises
1
-
6
Machine HIP Abduction
1
-
Day 4
No exercises added to this day
Day 5
No exercises added to this day
Day 6
No exercises added to this day
Week 1
1 / 4 Weeks
Day 4
No exercises added to this day
Day 5
No exercises added to this day
Day 6
No exercises added to this day
Day 2
1
Wide-Grip Pull-Up
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@9-10
2
Chest-Supported Machine Row
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@9-10
3
Half-Kneeling 1-Arm Lat Pulldown
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
4
Cable 1-Arm Face Pull
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Seated Super-Bayesian High Cable Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Cable Crunches
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 1
1
Meadows Incline DB Lateral Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Flat Machine Chest Press
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@9-10
3
Bottom-half Seated Cable Flye
1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@10
4
DB Shoulder Press
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8-9
@9-10
5
Overhead Cable Triceps Extension (Bar)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
6
Cable Triceps Kickback
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@10
Day 3
1
Seated Leg Curl
1 Set
-
2
Bottom-Half Smith Machine Squat
1 Set
-
3
Glute-Ham Raises
1 Set
-
4
Leg Extensions
1 Set
-
5
Standing CALF Raises
1 Set
-
6
Machine HIP Abduction
1 Set
-