logo
BoostcampPNG

Trainer Winny’s PPL

by Braden Manning
13 athletes joined

Program Description

The purpose of this program is to build strength and size. Once you hit the top end of the rep range, increase the weight by 5 to 10 pounds and start again on your heavier weight to introduce progressive overload into your training. If you do this

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 11, 2025 12:52
  • Last Edited
    Jun 19, 2025 04:29

Summary

Unlock your potential with Trainer Winny's PPL, a dynamic 4-week program designed for serious lifters. This 6-day-a-week regimen focuses on a balanced push/pull/legs split, ensuring comprehensive muscle engagement and growth. Each workout is meticulously crafted to challenge your strength and endurance, featuring exercises like barbell squats and overhead presses. Perfect for those ready to elevate their training, this program promises to transform your physique and boost your performance in just a month. Get ready to push your limits!
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
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
5-8 reps
8-12 reps
80%
75%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
3
12-20 reps
RPE 9
4
Overhead Press (Machine)
3
12-15 reps
RPE 9
5
Lateral Raise (Cable)
3
12-20 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12-20 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
5-8 reps
8-12 reps
80%
75%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
3
12-20 reps
RPE 9
4
Overhead Press (Machine)
3
12-15 reps
RPE 9
5
Lateral Raise (Cable)
3
12-20 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12-20 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
5-8 reps
8-12 reps
80%
75%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
3
12-20 reps
RPE 9
4
Overhead Press (Machine)
3
12-15 reps
RPE 9
5
Lateral Raise (Cable)
3
12-20 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12-20 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
5-8 reps
8-12 reps
80%
75%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
3
12-20 reps
RPE 9
4
Overhead Press (Machine)
3
12-15 reps
RPE 9
5
Lateral Raise (Cable)
3
12-20 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12-20 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
12-20 reps
RPE 9
3
Dumbbell Row
3
12-15 reps
RPE 9
4
Shrug (Barbell)
3
12-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
12-20 reps
RPE 9
8
Reverse Pec Deck
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
12-20 reps
RPE 9
3
Dumbbell Row
3
12-15 reps
RPE 9
4
Shrug (Barbell)
3
12-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
12-20 reps
RPE 9
8
Reverse Pec Deck
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
12-20 reps
RPE 9
3
Dumbbell Row
3
12-15 reps
RPE 9
4
Shrug (Barbell)
3
12-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
12-20 reps
RPE 9
8
Reverse Pec Deck
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
12-20 reps
RPE 9
3
Dumbbell Row
3
12-15 reps
RPE 9
4
Shrug (Barbell)
3
12-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
12-20 reps
RPE 9
8
Reverse Pec Deck
3
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
80%
75%
2
Lunge (Dumbbell)
3
12-20 reps
RPE 9
3
Leg Extension
3
12-20 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Straight Leg Calf Raise
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
80%
75%
2
Lunge (Dumbbell)
3
12-20 reps
RPE 9
3
Leg Extension
3
12-20 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Straight Leg Calf Raise
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
80%
75%
2
Lunge (Dumbbell)
3
12-20 reps
RPE 9
3
Leg Extension
3
12-20 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Straight Leg Calf Raise
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
80%
75%
2
Lunge (Dumbbell)
3
12-20 reps
RPE 9
3
Leg Extension
3
12-20 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Straight Leg Calf Raise
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 9
2
Lateral Raise (Cable)
3
12-20 reps
RPE 9
3
Bench Press (Paused)
3
12-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 9
5
Pec Deck (Machine)
3
12-20 reps
RPE 9
6
Tricep Pushdown (Cable)
3
12-20 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
12-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 9
2
Lateral Raise (Cable)
3
12-20 reps
RPE 9
3
Bench Press (Paused)
3
12-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 9
5
Pec Deck (Machine)
3
12-20 reps
RPE 9
6
Tricep Pushdown (Cable)
3
12-20 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
12-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 9
2
Lateral Raise (Cable)
3
12-20 reps
RPE 9
3
Bench Press (Paused)
3
12-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 9
5
Pec Deck (Machine)
3
12-20 reps
RPE 9
6
Tricep Pushdown (Cable)
3
12-20 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
12-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 9
2
Lateral Raise (Cable)
3
12-20 reps
RPE 9
3
Bench Press (Paused)
3
12-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 9
5
Pec Deck (Machine)
3
12-20 reps
RPE 9
6
Tricep Pushdown (Cable)
3
12-20 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
12-20 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
3
12-15 reps
RPE 9
4
Shrug (Barbell)
3
12-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
6
Hammer Curl (Cable)
3
12-20 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Face Pull
3
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
12-20 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
3
12-15 reps
RPE 9
4
Shrug (Barbell)
3
12-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
6
Hammer Curl (Cable)
3
12-20 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Face Pull
3
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
12-20 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
3
12-15 reps
RPE 9
4
Shrug (Barbell)
3
12-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
6
Hammer Curl (Cable)
3
12-20 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Face Pull
3
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
12-20 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
3
12-15 reps
RPE 9
4
Shrug (Barbell)
3
12-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
6
Hammer Curl (Cable)
3
12-20 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Face Pull
3
12-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
8-12 reps
RPE 9
2
Glute Kickback (Cable)
3
12-20 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
15-20 reps
RPE 9
5
Leg Press
3
12-20 reps
RPE 9
6
Straight Leg Calf Raise
3
15-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
8-12 reps
RPE 9
2
Glute Kickback (Cable)
3
12-20 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
15-20 reps
RPE 9
5
Leg Press
3
12-20 reps
RPE 9
6
Straight Leg Calf Raise
3
15-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
8-12 reps
RPE 9
2
Glute Kickback (Cable)
3
12-20 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
15-20 reps
RPE 9
5
Leg Press
3
12-20 reps
RPE 9
6
Straight Leg Calf Raise
3
15-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
8-12 reps
RPE 9
2
Glute Kickback (Cable)
3
12-20 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
15-20 reps
RPE 9
5
Leg Press
3
12-20 reps
RPE 9
6
Straight Leg Calf Raise
3
15-20 reps
RPE 9
Week 1
1 / 4 Weeks
Day 3
1
Squat (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
80%
75%
2
Lunge (Dumbbell)
3 Sets
12-20 Reps
@9
3
Leg Extension
3 Sets
12-20 Reps
@9
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@9
5
Straight Leg Calf Raise
3 Sets
8-12 Reps
@9
Day 4
1
Overhead Press (Machine)
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@9
2
Lateral Raise (Cable)
3 Sets
12-20 Reps
@9
3
Bench Press (Paused)
3 Sets
12-15 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
12-15 Reps
@9
5
Pec Deck (Machine)
3 Sets
12-20 Reps
@9
6
Tricep Pushdown (Cable)
3 Sets
12-20 Reps
@9
7
Overhead Tricep Extension (Cable)
3 Sets
12-20 Reps
@9
Day 5
1
Barbell Row
3 Sets
8-12 Reps
@9
2
Seated Row (Cable)
3 Sets
12-20 Reps
@9
3
Lat Pulldown (Neutral Grip)
3 Sets
12-15 Reps
@9
4
Shrug (Barbell)
3 Sets
12-15 Reps
@9
5
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@9
6
Hammer Curl (Cable)
3 Sets
12-20 Reps
@9
7
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@9
8
Face Pull
3 Sets
12-20 Reps
@9
Day 6
1
Reverse Lunge (Dumbbell)
3 Sets
8-12 Reps
@9
2
Glute Kickback (Cable)
3 Sets
12-20 Reps
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@9
4
Leg Curl
3 Sets
15-20 Reps
@9
5
Leg Press
3 Sets
12-20 Reps
@9
6
Straight Leg Calf Raise
3 Sets
15-20 Reps
@9
Day 1
1
Bench Press (Paused)
2 Sets
1 Set
5-8 Reps
8-12 Reps
80%
75%
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Incline Chest Fly (Dumbbell)
3 Sets
12-20 Reps
@9
4
Overhead Press (Machine)
3 Sets
12-15 Reps
@9
5
Lateral Raise (Cable)
3 Sets
12-20 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
12-20 Reps
@9
7
Overhead Tricep Extension (Cable)
3 Sets
12-20 Reps
@9
Day 2
1
Standing Pullover (Cable)
3 Sets
8-12 Reps
@9
2
Lat Pulldown (Neutral Grip)
3 Sets
12-20 Reps
@9
3
Dumbbell Row
3 Sets
12-15 Reps
@9
4
Shrug (Barbell)
3 Sets
12-15 Reps
@9
5
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@9
6
Hammer Curl
3 Sets
8-12 Reps
@9
7
Preacher Curl (Dumbbell)
3 Sets
12-20 Reps
@9
8
Reverse Pec Deck
3 Sets
12-20 Reps
@9