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Dr. Swole beginner ppl ul

by Kwame K.

Program Description

**Dr. Swole Beginner PPL UL** is a comprehensive two-week program designed for newcomers to the gym, focusing on a Push-Pull-Legs (PPL) split. With 10 training days packed into just 14 days, you'll engage in a variety of compound and isolation exercises, including barbell bench presses, squats, and deadlifts, ensuring balanced muscle development. Each workout is structured to build strength and confidence while emphasizing proper form and technique. Get ready to establish a solid foundation and ignite your fitness journey!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 27, 2025 03:20
  • Last Edited
    Aug 31, 2025 07:02

Summary

Kickstart your fitness journey with the Dr. Swole Beginner PPL UL program, a comprehensive 2-week plan designed for those new to lifting. With five training days per week, you'll engage in a balanced mix of push, pull, and lower body workouts, focusing on foundational exercises like squats, deadlifts, and rows. Each session is crafted to build strength, improve technique, and boost confidence in the gym. Get ready to transform your physique and establish a solid base for your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.6%
Front Delts
9.3%
Middle Delts
9.2%
Biceps
8.4%
Triceps
8.4%
Hamstrings
8.1%
Glutes
7.7%
Upper Back
7.3%
Lats
6.6%
Abs
6.2%
Chest
6.1%
Calves
4.9%
Lower Back
2.9%
Adductors
1.5%
Forearms
1.5%
Rear Delts
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
4
8 reps
-
6A
Russian Twist
1
12 reps
-
6B
Abs Crunch (Bodyweight)
1
12 reps
-
6C
Hanging Leg Raise
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
4
8 reps
-
6A
Russian Twist
1
12 reps
-
6B
Abs Crunch (Bodyweight)
1
12 reps
-
6C
Hanging Leg Raise
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3A
Skull Crusher (Barbell)
3
8 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
4A
Hammer Curl (Cable)
3
10 reps
-
4B
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3A
Skull Crusher (Barbell)
3
8 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
4A
Hammer Curl (Cable)
3
10 reps
-
4B
Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
3
6 reps
-
3
Bulgarian Split Squat (Barbell)
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Upright Row (Dumbbell)
3
8 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
3
6 reps
-
3
Bulgarian Split Squat (Barbell)
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Upright Row (Dumbbell)
3
8 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chin-Up (Weighted)
3
6 reps
-
4
Bench Press (Close Grip)
3
6 reps
-
5
Calf Raise (Machine)
4
10 reps
-
6A
Russian Twist
1
12 reps
-
6B
Abs Crunch (Bodyweight)
1
12 reps
-
6C
Hanging Leg Raise
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chin-Up (Weighted)
3
6 reps
-
4
Bench Press (Close Grip)
3
6 reps
-
5
Calf Raise (Machine)
4
10 reps
-
6A
Russian Twist
1
12 reps
-
6B
Abs Crunch (Bodyweight)
1
12 reps
-
6C
Hanging Leg Raise
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
3
6 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
6 reps
-
6
Lateral Raise (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
3
6 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
6 reps
-
6
Lateral Raise (Dumbbell)
3
8 reps
-
Week 1
1 / 2 Weeks
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
-
2
Deadlift (Barbell)
3 Sets
6 Reps
-
3
Bulgarian Split Squat (Barbell)
3 Sets
8 Reps
-
4
Leg Curl
3 Sets
8 Reps
-
5
Upright Row (Dumbbell)
3 Sets
8 Reps
-
6
Lateral Raise (Cable)
3 Sets
10 Reps
-
Day 1
1
T-Bar Row
3 Sets
6 Reps
-
2
Dumbbell Row
3 Sets
8 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
5
Standing Calf Raise
4 Sets
8 Reps
-
6A
Russian Twist
1 Set
12 Reps
-
6B
Abs Crunch (Bodyweight)
1 Set
12 Reps
-
6C
Hanging Leg Raise
1 Set
12 Reps
-
Day 4
1
Bench Press (Barbell)
2 Sets
6 Reps
-
2
Overhead Press (Barbell)
3 Sets
6 Reps
-
3
Chin-Up (Weighted)
3 Sets
6 Reps
-
4
Bench Press (Close Grip)
3 Sets
6 Reps
-
5
Calf Raise (Machine)
4 Sets
10 Reps
-
6A
Russian Twist
1 Set
12 Reps
-
6B
Abs Crunch (Bodyweight)
1 Set
12 Reps
-
6C
Hanging Leg Raise
1 Set
12 Reps
-
Day 5
1
Squat (Barbell)
3 Sets
6 Reps
-
2
Deadlift (Barbell)
3 Sets
6 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
6 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
-
3A
Skull Crusher (Barbell)
3 Sets
8 Reps
-
3B
Bicep Curl (EZ Bar)
3 Sets
8 Reps
-
4A
Hammer Curl (Cable)
3 Sets
10 Reps
-
4B
Tricep Pushdown (Cable)
3 Sets
10 Reps
-