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ALA GYM PPL

by Alper A.

Program Description

**ALA GYM PPL** is a comprehensive 6-week workout program designed to sculpt and strengthen your physique through a structured push-pull-legs (PPL) split. With 36 workouts spread across six weeks, each session lasts approximately 60 minutes, focusing on bodybuilding principles to enhance muscle growth and endurance. This program is suitable for both novice and intermediate lifters and requires access to a full gym, ensuring you have the equipment needed to maximize your training potential. Get ready to elevate your fitness journey with a balanced approach that targets all major muscle groups for optimal results! Also includes forearm and calves.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 19, 2025 07:00
  • Last Edited
    Nov 19, 2025 08:21
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.3%
Triceps
9.7%
Forearms
9.2%
Quadriceps
9%
Front Delts
8.4%
Biceps
8.4%
Chest
8.4%
Middle Delts
6.4%
Hamstrings
6.4%
Lats
5.8%
Abs
4.5%
Glutes
4.5%
Rear Delts
3.2%
Calves
3.2%
Lower Back
2.6%
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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
Star
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
Chest Press (Machine)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
10 reps
-
8
Wrist Extension (Dumbbell)
4
10 reps
-
9
Wrist Curls
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
10 reps
-
8
Wrist Extension (Dumbbell)
4
10 reps
-
9
Wrist Curls
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
10 reps
-
8
Wrist Extension (Dumbbell)
4
10 reps
-
9
Wrist Curls
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
10 reps
-
8
Wrist Extension (Dumbbell)
4
10 reps
-
9
Wrist Curls
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
10 reps
-
8
Wrist Extension (Dumbbell)
4
10 reps
-
9
Wrist Curls
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
10 reps
-
8
Wrist Extension (Dumbbell)
4
10 reps
-
9
Wrist Curls
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Pullover (EZ Bar)
3
10 reps
-
4
Shrug (Band)
3
10 reps
-
5
Alternating Dumbbell Curl
3
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Pullover (EZ Bar)
3
10 reps
-
4
Shrug (Band)
3
10 reps
-
5
Alternating Dumbbell Curl
3
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Pullover (EZ Bar)
3
10 reps
-
4
Shrug (Band)
3
10 reps
-
5
Alternating Dumbbell Curl
3
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Pullover (EZ Bar)
3
10 reps
-
4
Shrug (Band)
3
10 reps
-
5
Alternating Dumbbell Curl
3
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Pullover (EZ Bar)
3
10 reps
-
4
Shrug (Band)
3
10 reps
-
5
Alternating Dumbbell Curl
3
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Pullover (EZ Bar)
3
10 reps
-
4
Shrug (Band)
3
10 reps
-
5
Alternating Dumbbell Curl
3
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
10 reps
-
8
Wrist Extension (Dumbbell)
4
10 reps
-
9
Wrist Curls
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
10 reps
-
8
Wrist Extension (Dumbbell)
4
10 reps
-
9
Wrist Curls
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
10 reps
-
8
Wrist Extension (Dumbbell)
4
10 reps
-
9
Wrist Curls
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
10 reps
-
8
Wrist Extension (Dumbbell)
4
10 reps
-
9
Wrist Curls
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
10 reps
-
8
Wrist Extension (Dumbbell)
4
10 reps
-
9
Wrist Curls
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
10 reps
-
8
Wrist Extension (Dumbbell)
4
10 reps
-
9
Wrist Curls
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Pullover (EZ Bar)
3
10 reps
-
4
Shrug (Band)
3
10 reps
-
5
Alternating Dumbbell Curl
3
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Pullover (EZ Bar)
3
10 reps
-
4
Shrug (Band)
3
10 reps
-
5
Alternating Dumbbell Curl
3
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Pullover (EZ Bar)
3
10 reps
-
4
Shrug (Band)
3
10 reps
-
5
Alternating Dumbbell Curl
3
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Pullover (EZ Bar)
3
10 reps
-
4
Shrug (Band)
3
10 reps
-
5
Alternating Dumbbell Curl
3
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Pullover (EZ Bar)
3
10 reps
-
4
Shrug (Band)
3
10 reps
-
5
Alternating Dumbbell Curl
3
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Pullover (EZ Bar)
3
10 reps
-
4
Shrug (Band)
3
10 reps
-
5
Alternating Dumbbell Curl
3
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
10 Reps
-
2
Chest Fly (Machine)
3 Sets
10 Reps
-
3
Shoulder Press (Machine)
3 Sets
10 Reps
-
4
Upright Row (Barbell)
3 Sets
10 Reps
-
5
Reverse Pec Deck
3 Sets
10 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
7
Overhead Extension (Dumbbell)
3 Sets
10 Reps
-
8
Wrist Extension (Dumbbell)
4 Sets
10 Reps
-
9
Wrist Curls
4 Sets
10 Reps
-
Day 2
1
T-Bar Row
3 Sets
10 Reps
-
2
Deadlift (Barbell)
3 Sets
10 Reps
-
3
Pullover (EZ Bar)
3 Sets
10 Reps
-
4
Shrug (Band)
3 Sets
10 Reps
-
5
Alternating Dumbbell Curl
3 Sets
10 Reps
-
6
Hammer Curl (Cable)
3 Sets
10 Reps
-
Day 4
1
Chest Press (Machine)
3 Sets
10 Reps
-
2
Chest Fly (Machine)
3 Sets
10 Reps
-
3
Shoulder Press (Machine)
3 Sets
10 Reps
-
4
Upright Row (Barbell)
3 Sets
10 Reps
-
5
Reverse Pec Deck
3 Sets
10 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
7
Overhead Extension (Dumbbell)
3 Sets
10 Reps
-
8
Wrist Extension (Dumbbell)
4 Sets
10 Reps
-
9
Wrist Curls
4 Sets
10 Reps
-
Day 5
1
T-Bar Row
3 Sets
10 Reps
-
2
Deadlift (Barbell)
3 Sets
10 Reps
-
3
Pullover (EZ Bar)
3 Sets
10 Reps
-
4
Shrug (Band)
3 Sets
10 Reps
-
5
Alternating Dumbbell Curl
3 Sets
10 Reps
-
6
Hammer Curl (Cable)
3 Sets
10 Reps
-
Day 3
1
Hack Squat
3 Sets
10 Reps
-
2
Leg Extension
3 Sets
10 Reps
-
3
Leg Curl
3 Sets
10 Reps
-
4
Single Leg Calf Raise (Bodyweight)
3 Sets
10 Reps
-
5
Cable Crunch
3 Sets
10 Reps
-
Day 6
1
Hack Squat
3 Sets
10 Reps
-
2
Leg Extension
3 Sets
10 Reps
-
3
Leg Curl
3 Sets
10 Reps
-
4
Single Leg Calf Raise (Bodyweight)
3 Sets
10 Reps
-
5
Cable Crunch
3 Sets
10 Reps
-