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PPL Strength Bias X Arnold Hypertrophy

by Rafi Dzaky
5.0
(1 rating)

Program Description

**PPL Strength Bias X Arnold Hypertrophy** is a comprehensive 6-week program designed for serious lifters looking to maximize strength and muscle growth. This program combines a Push-Pull-Legs (PPL) structure with a focus on strength for upper body movements and hypertrophy for muscle-building exercises. Train 6 days a week with a variety of exercises targeting all major muscle groups, utilizing both free weights and machines. With progressive intensity and a balanced approach, you'll build strength while sculpting your physique like a champion. Get ready to elevate your training and achieve your fitness goals!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 22, 2026 11:11
  • Last Edited
    Mar 24, 2026 08:47
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.7%
Front Delts
10.3%
Lats
7.5%
Biceps
7.5%
Middle Delts
7.3%
Chest
7%
Upper Back
7%
Abs
7%
Hamstrings
6.3%
Rear Delts
5.9%
Quadriceps
5.6%
Glutes
5.6%
Forearms
4%
Adductors
2.8%
Calves
2.8%
Lower Back
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
2
8-10 reps
5-7 reps
3-5 reps
5-6 reps
6-8 reps
RPE 6
RPE 6.5
RPE 7
RPE 9.5
RPE 8.5
2
Bench Press (Smith Machine)
3
6-8 reps
RPE 8
3
Lateral Raise (Cable)
1
3
12-15 reps
12-15 reps
RPE 8
RPE 8
4
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
2
8-10 reps
5-7 reps
3-5 reps
5-6 reps
6-8 reps
RPE 6
RPE 6.5
RPE 7
RPE 9.5
RPE 8.5
2
Bench Press (Smith Machine)
3
6-8 reps
RPE 8
3
Lateral Raise (Cable)
1
3
12-15 reps
12-15 reps
RPE 8
RPE 8
4
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
2
8-10 reps
5-7 reps
3-5 reps
5-6 reps
6-8 reps
RPE 6
RPE 6.5
RPE 7
RPE 9.5
RPE 8.5
2
Bench Press (Smith Machine)
3
6-8 reps
RPE 8
3
Lateral Raise (Cable)
1
3
12-15 reps
12-15 reps
RPE 8
RPE 8
4
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
2
8-10 reps
5-7 reps
3-5 reps
5-6 reps
6-8 reps
RPE 6
RPE 6.5
RPE 7
RPE 9.5
RPE 8.5
2
Bench Press (Smith Machine)
3
6-8 reps
RPE 8
3
Lateral Raise (Cable)
1
3
12-15 reps
12-15 reps
RPE 8
RPE 8
4
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
2
8-10 reps
5-7 reps
3-5 reps
5-6 reps
6-8 reps
RPE 6
RPE 6.5
RPE 7
RPE 9.5
RPE 8.5
2
Bench Press (Smith Machine)
3
6-8 reps
RPE 8
3
Lateral Raise (Cable)
1
3
12-15 reps
12-15 reps
RPE 8
RPE 8
4
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
2
8-10 reps
5-7 reps
3-5 reps
5-6 reps
6-8 reps
RPE 6
RPE 6.5
RPE 7
RPE 9.5
RPE 8.5
2
Bench Press (Smith Machine)
3
6-8 reps
RPE 8
3
Lateral Raise (Cable)
1
3
12-15 reps
12-15 reps
RPE 8
RPE 8
4
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
2
8-10 reps
5-7 reps
5-6 reps
6-8 reps
RPE 6
RPE 6
RPE 9.5
RPE 8
2
Chest Supported Row (Machine)
3
6-8 reps
RPE 8.5
3
Straight Arm Pulldown
3
12-15 reps
RPE 8
4
Reverse Pec Deck
3
12-15 reps
RPE 8
5
Bayesian Curl
3
10-12 reps
RPE 8.5
6
Reverse Curl (Barbell)
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
2
8-10 reps
5-7 reps
5-6 reps
6-8 reps
RPE 6
RPE 6
RPE 9.5
RPE 8
2
Chest Supported Row (Machine)
3
6-8 reps
RPE 8.5
3
Straight Arm Pulldown
3
12-15 reps
RPE 8
4
Reverse Pec Deck
3
12-15 reps
RPE 8
5
Bayesian Curl
3
10-12 reps
RPE 8.5
6
Reverse Curl (Barbell)
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
2
8-10 reps
5-7 reps
5-6 reps
6-8 reps
RPE 6
RPE 6
RPE 9.5
RPE 8
2
Chest Supported Row (Machine)
3
6-8 reps
RPE 8.5
3
Straight Arm Pulldown
3
12-15 reps
RPE 8
4
Reverse Pec Deck
3
12-15 reps
RPE 8
5
Bayesian Curl
3
10-12 reps
RPE 8.5
6
Reverse Curl (Barbell)
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
2
8-10 reps
5-7 reps
5-6 reps
6-8 reps
RPE 6
RPE 6
RPE 9.5
RPE 8
2
Chest Supported Row (Machine)
3
6-8 reps
RPE 8.5
3
Straight Arm Pulldown
3
12-15 reps
RPE 8
4
Reverse Pec Deck
3
12-15 reps
RPE 8
5
Bayesian Curl
3
10-12 reps
RPE 8.5
6
Reverse Curl (Barbell)
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
2
8-10 reps
5-7 reps
5-6 reps
6-8 reps
RPE 6
RPE 6
RPE 9.5
RPE 8
2
Chest Supported Row (Machine)
3
6-8 reps
RPE 8.5
3
Straight Arm Pulldown
3
12-15 reps
RPE 8
4
Reverse Pec Deck
3
12-15 reps
RPE 8
5
Bayesian Curl
3
10-12 reps
RPE 8.5
6
Reverse Curl (Barbell)
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
2
8-10 reps
5-7 reps
5-6 reps
6-8 reps
RPE 6
RPE 6
RPE 9.5
RPE 8
2
Chest Supported Row (Machine)
3
6-8 reps
RPE 8.5
3
Straight Arm Pulldown
3
12-15 reps
RPE 8
4
Reverse Pec Deck
3
12-15 reps
RPE 8
5
Bayesian Curl
3
10-12 reps
RPE 8.5
6
Reverse Curl (Barbell)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2
8-10 reps
5-7 reps
3-5 reps
5-6 reps
6-8 reps
RPE 6
RPE 6.5
RPE 7
RPE 9.5
RPE 8.5
2
Leg Extension
3
12-15 reps
RPE 8.5
3
Hip Adductor (Machine)
3
12-15 reps
RPE 8.5
4
Standing Calf Raise
3
12-20 reps
RPE 8.5
5
Cable Crunch
3
12-15 reps
RPE 8
6
Wood Chop
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2
8-10 reps
5-7 reps
3-5 reps
5-6 reps
6-8 reps
RPE 6
RPE 6.5
RPE 7
RPE 9.5
RPE 8.5
2
Leg Extension
3
12-15 reps
RPE 8.5
3
Hip Adductor (Machine)
3
12-15 reps
RPE 8.5
4
Standing Calf Raise
3
12-20 reps
RPE 8.5
5
Cable Crunch
3
12-15 reps
RPE 8
6
Wood Chop
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2
8-10 reps
5-7 reps
3-5 reps
5-6 reps
6-8 reps
RPE 6
RPE 6.5
RPE 7
RPE 9.5
RPE 8.5
2
Leg Extension
3
12-15 reps
RPE 8.5
3
Hip Adductor (Machine)
3
12-15 reps
RPE 8.5
4
Standing Calf Raise
3
12-20 reps
RPE 8.5
5
Cable Crunch
3
12-15 reps
RPE 8
6
Wood Chop
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2
8-10 reps
5-7 reps
3-5 reps
5-6 reps
6-8 reps
RPE 6
RPE 6.5
RPE 7
RPE 9.5
RPE 8.5
2
Leg Extension
3
12-15 reps
RPE 8.5
3
Hip Adductor (Machine)
3
12-15 reps
RPE 8.5
4
Standing Calf Raise
3
12-20 reps
RPE 8.5
5
Cable Crunch
3
12-15 reps
RPE 8
6
Wood Chop
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2
8-10 reps
5-7 reps
3-5 reps
5-6 reps
6-8 reps
RPE 6
RPE 6.5
RPE 7
RPE 9.5
RPE 8.5
2
Leg Extension
3
12-15 reps
RPE 8.5
3
Hip Adductor (Machine)
3
12-15 reps
RPE 8.5
4
Standing Calf Raise
3
12-20 reps
RPE 8.5
5
Cable Crunch
3
12-15 reps
RPE 8
6
Wood Chop
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2
8-10 reps
5-7 reps
3-5 reps
5-6 reps
6-8 reps
RPE 6
RPE 6.5
RPE 7
RPE 9.5
RPE 8.5
2
Leg Extension
3
12-15 reps
RPE 8.5
3
Hip Adductor (Machine)
3
12-15 reps
RPE 8.5
4
Standing Calf Raise
3
12-20 reps
RPE 8.5
5
Cable Crunch
3
12-15 reps
RPE 8
6
Wood Chop
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
2
Chest Fly (Machine)
3
12-15 reps
RPE 8.5
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8.5
4
Single Arm Row (Cable)
1
10-12 reps
RPE 8.5
5
Straight Arm Pulldown
1
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
2
Chest Fly (Machine)
3
12-15 reps
RPE 8.5
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8.5
4
Single Arm Row (Cable)
1
10-12 reps
RPE 8.5
5
Straight Arm Pulldown
1
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
2
Chest Fly (Machine)
3
12-15 reps
RPE 8.5
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8.5
4
Single Arm Row (Cable)
1
10-12 reps
RPE 8.5
5
Straight Arm Pulldown
1
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
2
Chest Fly (Machine)
3
12-15 reps
RPE 8.5
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8.5
4
Single Arm Row (Cable)
1
10-12 reps
RPE 8.5
5
Straight Arm Pulldown
1
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
2
Chest Fly (Machine)
3
12-15 reps
RPE 8.5
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8.5
4
Single Arm Row (Cable)
1
10-12 reps
RPE 8.5
5
Straight Arm Pulldown
1
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
2
Chest Fly (Machine)
3
12-15 reps
RPE 8.5
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8.5
4
Single Arm Row (Cable)
1
10-12 reps
RPE 8.5
5
Straight Arm Pulldown
1
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 8.5
2
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8.5
4
Hammer Curl (Cable)
3
10-12 reps
RPE 8.5
5
Wrist Curls
3
12-15 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 8.5
2
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8.5
4
Hammer Curl (Cable)
3
10-12 reps
RPE 8.5
5
Wrist Curls
3
12-15 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 8.5
2
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8.5
4
Hammer Curl (Cable)
3
10-12 reps
RPE 8.5
5
Wrist Curls
3
12-15 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 8.5
2
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8.5
4
Hammer Curl (Cable)
3
10-12 reps
RPE 8.5
5
Wrist Curls
3
12-15 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 8.5
2
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8.5
4
Hammer Curl (Cable)
3
10-12 reps
RPE 8.5
5
Wrist Curls
3
12-15 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 8.5
2
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8.5
4
Hammer Curl (Cable)
3
10-12 reps
RPE 8.5
5
Wrist Curls
3
12-15 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Hip Thrust (Machine)
3
8-10 reps
RPE 8
3
Leg Curl
3
10-12 reps
RPE 8
4
Seated Calf Raise
3
12-20 reps
RPE 8.5
5
Plank
3
45 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Hip Thrust (Machine)
3
8-10 reps
RPE 8
3
Leg Curl
3
10-12 reps
RPE 8
4
Seated Calf Raise
3
12-20 reps
RPE 8.5
5
Plank
3
45 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Hip Thrust (Machine)
3
8-10 reps
RPE 8
3
Leg Curl
3
10-12 reps
RPE 8
4
Seated Calf Raise
3
12-20 reps
RPE 8.5
5
Plank
3
45 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Hip Thrust (Machine)
3
8-10 reps
RPE 8
3
Leg Curl
3
10-12 reps
RPE 8
4
Seated Calf Raise
3
12-20 reps
RPE 8.5
5
Plank
3
45 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Hip Thrust (Machine)
3
8-10 reps
RPE 8
3
Leg Curl
3
10-12 reps
RPE 8
4
Seated Calf Raise
3
12-20 reps
RPE 8.5
5
Plank
3
45 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Hip Thrust (Machine)
3
8-10 reps
RPE 8
3
Leg Curl
3
10-12 reps
RPE 8
4
Seated Calf Raise
3
12-20 reps
RPE 8.5
5
Plank
3
45 secs
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
2 Sets
8-10 Reps
5-7 Reps
3-5 Reps
5-6 Reps
6-8 Reps
@6
@6.5
@7
@9.5
@8.5
2
Bench Press (Smith Machine)
3 Sets
6-8 Reps
@8
3
Lateral Raise (Cable)
1 Set
3 Sets
12-15 Reps
12-15 Reps
@8
@8
4
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8.5
Day 2
1
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
2 Sets
8-10 Reps
5-7 Reps
5-6 Reps
6-8 Reps
@6
@6
@9.5
@8
2
Chest Supported Row (Machine)
3 Sets
6-8 Reps
@8.5
3
Straight Arm Pulldown
3 Sets
12-15 Reps
@8
4
Reverse Pec Deck
3 Sets
12-15 Reps
@8
5
Bayesian Curl
3 Sets
10-12 Reps
@8.5
6
Reverse Curl (Barbell)
4 Sets
12-15 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Sets
8-10 Reps
5-7 Reps
3-5 Reps
5-6 Reps
6-8 Reps
@6
@6.5
@7
@9.5
@8.5
2
Leg Extension
3 Sets
12-15 Reps
@8.5
3
Hip Adductor (Machine)
3 Sets
12-15 Reps
@8.5
4
Standing Calf Raise
3 Sets
12-20 Reps
@8.5
5
Cable Crunch
3 Sets
12-15 Reps
@8
6
Wood Chop
3 Sets
12-15 Reps
@8
Day 5
1
Shoulder Press (Machine)
3 Sets
8-10 Reps
@8.5
2
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8.5
3
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@8.5
4
Hammer Curl (Cable)
3 Sets
10-12 Reps
@8.5
5
Wrist Curls
3 Sets
12-15 Reps
@8.5
6
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@8.5
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8.5
2
Chest Fly (Machine)
3 Sets
12-15 Reps
@8.5
3
Wide Grip Lat Pulldown
3 Sets
10-12 Reps
@8.5
4
Single Arm Row (Cable)
1 Set
10-12 Reps
@8.5
5
Straight Arm Pulldown
1 Set
12-15 Reps
@8
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
2
Hip Thrust (Machine)
3 Sets
8-10 Reps
@8
3
Leg Curl
3 Sets
10-12 Reps
@8
4
Seated Calf Raise
3 Sets
12-20 Reps
@8.5
5
Plank
3 Sets
45 secs
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