logo
BoostcampPNG

Casper PPL Split

by null
1 athletes joined

Program Description

The Casper PPL Split is a comprehensive 7-day workout program designed for bodybuilding enthusiasts looking to maximize muscle growth and strength. This program features a balanced mix of push, pull, and leg workouts, ensuring all major muscle groups are targeted effectively throughout the week. Each session includes a variety of exercises, from dumbbell bench presses to machine-based leg curls, allowing for both compound and isolation movements. With a focus on progressive overload, you'll be challenged to push your limits and achieve your fitness goals in just one week. Get ready to transform your physique and build the strength you've always wanted!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    20 minutes
  • Created
    Aug 15, 2025 03:47
  • Last Edited
    Aug 15, 2025 04:00
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Overhead Tricep Extension (Dumbbell)
3
-
6
Leg Raise (Captain's Chair)
3
-
7
Abs Crunch (Machine)
3
-
8
Treadmill
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
-
2
Hammer Curl (Dumbbell)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
T-Bar Row
3
-
5
Lat Pulldown
3
-
6
Hip Extension
3
-
7
Treadmill
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Reverse Pec Deck
3
-
4
Leg Raise (Captain's Chair)
3
-
5
Abs Crunch (Machine)
3
-
6
Treadmill
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Leg Extension
3
-
3
Seated Calf Raise
3
-
4
Hip Abductor (Machine)
3
-
5
Treadmill
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Overhead Tricep Extension (Dumbbell)
3
-
6
Leg Raise (Captain's Chair)
3
-
7
Abs Crunch (Machine)
3
-
8
Treadmill
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
-
2
Hammer Curl (Dumbbell)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
T-Bar Row
3
-
5
Lat Pulldown
3
-
6
Hip Extension
3
-
7
Treadmill
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Reverse Pec Deck
3
-
4
Leg Raise (Captain's Chair)
3
-
5
Abs Crunch (Machine)
3
-
6
Treadmill
1
30 mins
RPE 6
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Pec Deck (Machine)
3 Sets
-
4
Tricep Rope Push Down (Cable)
3 Sets
-
5
Overhead Tricep Extension (Dumbbell)
3 Sets
-
6
Leg Raise (Captain's Chair)
3 Sets
-
7
Abs Crunch (Machine)
3 Sets
-
8
Treadmill
1 Set
30 mins
@6
Day 2
1
Alternating Dumbbell Curl
3 Sets
-
2
Hammer Curl (Dumbbell)
3 Sets
-
3
Preacher Curl (EZ Bar)
3 Sets
-
4
T-Bar Row
3 Sets
-
5
Lat Pulldown
3 Sets
-
6
Hip Extension
3 Sets
-
7
Treadmill
1 Set
30 mins
@6
Day 3
1
Lateral Raise (Dumbbell)
3 Sets
-
2
Shoulder Press (Machine)
3 Sets
-
3
Reverse Pec Deck
3 Sets
-
4
Leg Raise (Captain's Chair)
3 Sets
-
5
Abs Crunch (Machine)
3 Sets
-
6
Treadmill
1 Set
30 mins
@6
Day 4
1
Seated Hamstring Curl
3 Sets
-
2
Leg Extension
3 Sets
-
3
Seated Calf Raise
3 Sets
-
4
Hip Abductor (Machine)
3 Sets
-
5
Treadmill
1 Set
30 mins
@6
Day 5
1
Bench Press (Dumbbell)
3 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Pec Deck (Machine)
3 Sets
-
4
Tricep Rope Push Down (Cable)
3 Sets
-
5
Overhead Tricep Extension (Dumbbell)
3 Sets
-
6
Leg Raise (Captain's Chair)
3 Sets
-
7
Abs Crunch (Machine)
3 Sets
-
8
Treadmill
1 Set
30 mins
@6
Day 6
1
Alternating Dumbbell Curl
3 Sets
-
2
Hammer Curl (Dumbbell)
3 Sets
-
3
Preacher Curl (EZ Bar)
3 Sets
-
4
T-Bar Row
3 Sets
-
5
Lat Pulldown
3 Sets
-
6
Hip Extension
3 Sets
-
7
Treadmill
1 Set
30 mins
@6
Day 7
1
Lateral Raise (Dumbbell)
3 Sets
-
2
Shoulder Press (Machine)
3 Sets
-
3
Reverse Pec Deck
3 Sets
-
4
Leg Raise (Captain's Chair)
3 Sets
-
5
Abs Crunch (Machine)
3 Sets
-
6
Treadmill
1 Set
30 mins
@6