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PPL

by Alex K.
2 athletes joined

Program Description

Fres

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 09, 2025 06:07
  • Last Edited
    Jun 18, 2025 10:46

Summary

Transform your physique with this comprehensive 4-week PPL (Push, Pull, Legs) program, designed for six days of intense training each week. This program focuses on balanced muscle development, incorporating a mix of barbell, machine, and dumbbell exercises to target every major muscle group. Each workout is structured to maximize strength gains and muscle hypertrophy, ensuring you push your limits while maintaining proper form. Get ready to build strength, enhance endurance, and sculpt your body with a proven approach that fits seamlessly into your gym routine.
Muscle Engagement
Front
Back
MuscleSet
Chest
11.8%
Biceps
11.2%
Triceps
10.5%
Quadriceps
9.9%
Upper Back
9.2%
Front Delts
8.6%
Middle Delts
7.9%
Hamstrings
7.2%
Lats
7.2%
Rear Delts
4.6%
Glutes
3.9%
Calves
3.3%
Forearms
2%
Adductors
1.3%
Abs
0.7%
Abductors
0.7%
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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
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Seated Row (Machine)
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Seated Row (Machine)
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Seated Row (Machine)
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Seated Row (Machine)
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Lateral Raise (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Seated Row (Machine)
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Seated Row (Machine)
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Seated Row (Machine)
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Seated Row (Machine)
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Week 1
1 / 4 Weeks
Day 6
1
Squat (Barbell)
3 Sets
-
2
Leg Press
3 Sets
-
3
Leg Curl
3 Sets
-
4
Leg Extension
3 Sets
-
5
Standing Calf Raise
3 Sets
-
Day 2
1
Barbell Row
3 Sets
-
2
Preacher Curl (EZ Bar)
3 Sets
-
3
Seated Row (Machine)
3 Sets
-
4
Hammer Curl
3 Sets
-
5
Lying Pullover (Cable)
3 Sets
-
6
Bicep Curl (Cable)
3 Sets
-
7
Rear Delt Fly (Cable)
3 Sets
-
Day 5
1
Barbell Row
3 Sets
-
2
Preacher Curl (EZ Bar)
3 Sets
-
3
Seated Row (Machine)
3 Sets
-
4
Hammer Curl
3 Sets
-
5
Lying Pullover (Cable)
3 Sets
-
6
Bicep Curl (Cable)
3 Sets
-
7
Rear Delt Fly (Cable)
3 Sets
-
Day 3
1
Squat (Barbell)
3 Sets
-
2
Leg Press
3 Sets
-
3
Leg Curl
3 Sets
-
4
Leg Extension
3 Sets
-
5
Standing Calf Raise
3 Sets
-
Day 4
1
Bench Press (Smith Machine)
3 Sets
-
2
Tricep Rope Push Down (Cable)
3 Sets
-
3
Chest Fly (Cable)
3 Sets
-
4
Overhead Tricep Extension (Cable)
3 Sets
-
5
Incline Bench Press (Dumbbell)
3 Sets
-
6
Lateral Raise (Dumbbell)
3 Sets
-
7
Lateral Raise (Cable)
3 Sets
-
Day 1
1
Bench Press (Smith Machine)
3 Sets
-
2
Tricep Rope Push Down (Cable)
3 Sets
-
3
Chest Fly (Cable)
3 Sets
-
4
Overhead Tricep Extension (Cable)
3 Sets
-
5
Incline Bench Press (Dumbbell)
3 Sets
-
6
Lateral Raise (Dumbbell)
3 Sets
-
7
Lateral Raise (Cable)
3 Sets
-