Strong PPL | Workout Programs | Boostcamp App |

Strong PPL

by NEON DEION

3 athletes joined

Program Description

A Push/ Pull/ Leg split to get you stronger

Program Overview

Level

Beginner, Novice

Goal

Athletics, Powerbuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

60 minutes

Created

Feb 26, 2024 09:12

Last Edited

May 08, 2024 02:23

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Day 1

1

Incline Bench Press (Dumbbell)

4 Sets

1 Set

8 Reps

6 Reps

3A

Military Press (Barbell)

5 Sets

8 Reps

3B

Lateral Raise (Dumbbell)

5 Sets

8 Reps

4A

Chest Press (Machine)

2 Sets

3 Sets

10 Reps

8 Reps

4B

Tricep Rope Push Down (Cable)

5 Sets

8 Reps

5A

Chest Fly (Cable)

2 Sets

2 Sets

12 Reps

10 Reps

5B

Push Up

2 Sets

2 Sets

12 Reps

10 Reps

Day 3

1

Squat (Barbell)

1 Set

2 Sets

2 Sets

12 Reps

10 Reps

8 Reps

2

Front Squat (Barbell)

3 Sets

12 Reps

3

Hack Squat

4 Sets

12 Reps

4

Hip Bridge March

5 Sets

12 Reps

5

Hanging Leg Raise

3 Sets

2 Sets

12 Reps

10 Reps

Day 4

1

Incline Bench Press (Dumbbell)

4 Sets

1 Set

8 Reps

6 Reps

3A

Military Press (Barbell)

5 Sets

8 Reps

3B

Lateral Raise (Dumbbell)

5 Sets

8 Reps

4A

Chest Press (Machine)

2 Sets

3 Sets

10 Reps

8 Reps

4B

Tricep Rope Push Down (Cable)

5 Sets

8 Reps

5A

Tricep Extension (Dumbbell)

5 Sets

8 Reps

5B

Push Up

5 Sets

8 Reps

Day 2

1

Wide Grip Pull-Up

1 Set

4 Sets

10 Reps

8 Reps

2

Deadlift (Barbell)

1 Set

2 Sets

3 Reps

1 Reps

3

Bent Over Row (Barbell)

5 Sets

8 Reps

4A

Lat Pulldown

3 Sets

2 Sets

10 Reps

8 Reps

4B

Seated Row (Cable)

3 Sets

2 Sets

10 Reps

8 Reps

5A

Seated Row (Machine)

4 Sets

12 Reps

5B

Reverse Pec Deck

4 Sets

12 Reps

6

Alternating Dumbbell Curl

5 Sets

8 Reps

Day 5

1

Wide Grip Pull-Up

1 Set

4 Sets

10 Reps

8 Reps

2

Deadlift (Barbell)

1 Set

2 Sets

3 Reps

1 Reps

3

Bent Over Row (Barbell)

5 Sets

8 Reps

4A

Lat Pulldown

3 Sets

2 Sets

10 Reps

8 Reps

4B

Seated Row (Cable)

3 Sets

2 Sets

10 Reps

8 Reps

5A

Seated Row (Machine)

4 Sets

12 Reps

5B

Reverse Pec Deck

4 Sets

12 Reps

6A

Hammer Curl

4 Sets

12 Reps

6B

Bicep Curl (Cable)

4 Sets

12 Reps

Day 6

1

Squat (Barbell)

5 Sets

8 Reps

2

Belt Squat

5 Sets

5 Reps

3

Hack Squat

3 Sets

12 Reps

4

Hip Bridge March

5 Sets

12 Reps

5

Hanging Leg Raise

5 Sets

12 Reps