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BoostcampPNG

Spring 2026 PPL

by Mac Saliba
1 athletes joined

Program Description

Push Pull Legs hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 09, 2026 08:52
  • Last Edited
    Apr 07, 2026 08:37
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.7%
Front Delts
9.8%
Quadriceps
9.8%
Hamstrings
9.4%
Upper Back
9.2%
Glutes
9.2%
Biceps
8.6%
Chest
6.5%
Lats
6.5%
Middle Delts
5.7%
Rear Delts
3.5%
Forearms
3.5%
Lower Back
3.5%
Abs
2.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3A
Lateral Raise (Dumbbell)
4
10-15 reps
-
3B
Overhead Tricep Extension (Cable)
4
10-12 reps
-
4
Cable Chest Fly (Low To High)
2
10-15 reps
-
5
Cable Front Raise
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3A
Lateral Raise (Dumbbell)
4
10-15 reps
-
3B
Overhead Tricep Extension (Cable)
4
10-12 reps
-
4
Cable Chest Fly (Low To High)
2
10-15 reps
-
5
Cable Front Raise
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3A
Lateral Raise (Dumbbell)
4
10-15 reps
-
3B
Overhead Tricep Extension (Cable)
4
10-12 reps
-
4
Cable Chest Fly (Low To High)
2
10-15 reps
-
5
Cable Front Raise
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3A
Lateral Raise (Dumbbell)
4
10-15 reps
-
3B
Overhead Tricep Extension (Cable)
4
10-12 reps
-
4
Cable Chest Fly (Low To High)
2
10-15 reps
-
5
Cable Front Raise
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3A
Lateral Raise (Dumbbell)
4
10-15 reps
-
3B
Overhead Tricep Extension (Cable)
4
10-12 reps
-
4
Cable Chest Fly (Low To High)
2
10-15 reps
-
5
Cable Front Raise
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3A
Lateral Raise (Dumbbell)
4
10-15 reps
-
3B
Overhead Tricep Extension (Cable)
4
10-12 reps
-
4
Cable Chest Fly (Low To High)
2
10-15 reps
-
5
Cable Front Raise
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
10-12 reps
-
2
Bicep Curl (EZ Bar)
4
12-15 reps
-
3
Incline Curl (Dumbbell)
3
8-10 reps
-
4
Single Arm Row (Dumbbell)
5
8-10 reps
-
5A
Face Pull
3
12-15 reps
-
5B
Lat Pulldown (Single Arm)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
10-12 reps
-
2
Bicep Curl (EZ Bar)
4
12-15 reps
-
3
Incline Curl (Dumbbell)
3
8-10 reps
-
4
Single Arm Row (Dumbbell)
5
8-10 reps
-
5A
Face Pull
3
12-15 reps
-
5B
Lat Pulldown (Single Arm)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
10-12 reps
-
2
Bicep Curl (EZ Bar)
4
12-15 reps
-
3
Incline Curl (Dumbbell)
3
8-10 reps
-
4
Single Arm Row (Dumbbell)
5
8-10 reps
-
5A
Face Pull
3
12-15 reps
-
5B
Lat Pulldown (Single Arm)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
10-12 reps
-
2
Bicep Curl (EZ Bar)
4
12-15 reps
-
3
Incline Curl (Dumbbell)
3
8-10 reps
-
4
Single Arm Row (Dumbbell)
5
8-10 reps
-
5A
Face Pull
3
12-15 reps
-
5B
Lat Pulldown (Single Arm)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
10-12 reps
-
2
Bicep Curl (EZ Bar)
4
12-15 reps
-
3
Incline Curl (Dumbbell)
3
8-10 reps
-
4
Single Arm Row (Dumbbell)
5
8-10 reps
-
5A
Face Pull
3
12-15 reps
-
5B
Lat Pulldown (Single Arm)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
10-12 reps
-
2
Bicep Curl (EZ Bar)
4
12-15 reps
-
3
Incline Curl (Dumbbell)
3
8-10 reps
-
4
Single Arm Row (Dumbbell)
5
8-10 reps
-
5A
Face Pull
3
12-15 reps
-
5B
Lat Pulldown (Single Arm)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12-15 reps
-
2A
Hack Squat
3
10-12 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (One Dumbbell)
1
10 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Hamstring Curl (Single Leg)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12-15 reps
-
2A
Hack Squat
3
10-12 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (One Dumbbell)
1
10 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Hamstring Curl (Single Leg)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12-15 reps
-
2A
Hack Squat
3
10-12 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (One Dumbbell)
1
10 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Hamstring Curl (Single Leg)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12-15 reps
-
2A
Hack Squat
3
10-12 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (One Dumbbell)
1
10 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Hamstring Curl (Single Leg)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12-15 reps
-
2A
Hack Squat
3
10-12 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (One Dumbbell)
1
10 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Hamstring Curl (Single Leg)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12-15 reps
-
2A
Hack Squat
3
10-12 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (One Dumbbell)
1
10 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Hamstring Curl (Single Leg)
1
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
4
15 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
3
Lateral Raise (Cable)
4
8-12 reps
-
4
Bench Press (Dumbbell)
4
12-14 reps
-
5
Dip (Weighted)
2
AMRAP
-
6
Push Up
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
4
15 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
3
Lateral Raise (Cable)
4
8-12 reps
-
4
Bench Press (Dumbbell)
4
12-14 reps
-
5
Dip (Weighted)
2
AMRAP
-
6
Push Up
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
4
15 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
3
Lateral Raise (Cable)
4
8-12 reps
-
4
Bench Press (Dumbbell)
4
12-14 reps
-
5
Dip (Weighted)
2
AMRAP
-
6
Push Up
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
4
15 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
3
Lateral Raise (Cable)
4
8-12 reps
-
4
Bench Press (Dumbbell)
4
12-14 reps
-
5
Dip (Weighted)
2
AMRAP
-
6
Push Up
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
4
15 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
3
Lateral Raise (Cable)
4
8-12 reps
-
4
Bench Press (Dumbbell)
4
12-14 reps
-
5
Dip (Weighted)
2
AMRAP
-
6
Push Up
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
4
15 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
3
Lateral Raise (Cable)
4
8-12 reps
-
4
Bench Press (Dumbbell)
4
12-14 reps
-
5
Dip (Weighted)
2
AMRAP
-
6
Push Up
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8-10 reps
-
2A
Rear Delt Fly (Cable)
3
15 reps
-
2B
Hammer Curl (Dumbbell)
3
15 reps
-
3
Bicep Curl (EZ Bar)
3
12 reps
-
4
Pull-Up (Bodyweight)
1
AMRAP
-
5
Cable Row (High)
4
12 reps
-
6
Preacher Curl machine
1
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8-10 reps
-
2A
Rear Delt Fly (Cable)
3
15 reps
-
2B
Hammer Curl (Dumbbell)
3
15 reps
-
3
Bicep Curl (EZ Bar)
3
12 reps
-
4
Pull-Up (Bodyweight)
1
AMRAP
-
5
Cable Row (High)
4
12 reps
-
6
Preacher Curl machine
1
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8-10 reps
-
2A
Rear Delt Fly (Cable)
3
15 reps
-
2B
Hammer Curl (Dumbbell)
3
15 reps
-
3
Bicep Curl (EZ Bar)
3
12 reps
-
4
Pull-Up (Bodyweight)
1
AMRAP
-
5
Cable Row (High)
4
12 reps
-
6
Preacher Curl machine
1
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8-10 reps
-
2A
Rear Delt Fly (Cable)
3
15 reps
-
2B
Hammer Curl (Dumbbell)
3
15 reps
-
3
Bicep Curl (EZ Bar)
3
12 reps
-
4
Pull-Up (Bodyweight)
1
AMRAP
-
5
Cable Row (High)
4
12 reps
-
6
Preacher Curl machine
1
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8-10 reps
-
2A
Rear Delt Fly (Cable)
3
15 reps
-
2B
Hammer Curl (Dumbbell)
3
15 reps
-
3
Bicep Curl (EZ Bar)
3
12 reps
-
4
Pull-Up (Bodyweight)
1
AMRAP
-
5
Cable Row (High)
4
12 reps
-
6
Preacher Curl machine
1
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8-10 reps
-
2A
Rear Delt Fly (Cable)
3
15 reps
-
2B
Hammer Curl (Dumbbell)
3
15 reps
-
3
Bicep Curl (EZ Bar)
3
12 reps
-
4
Pull-Up (Bodyweight)
1
AMRAP
-
5
Cable Row (High)
4
12 reps
-
6
Preacher Curl machine
1
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
-
2A
Back Extension (Weighted)
5
8 reps
-
2B
Bulgarian Split Squat (Dumbbell)
5
6-8 reps
-
3
Bulgarian Split Squat (One Dumbbell)
1
10 reps
-
4
Leg Extension
2
20 reps
-
5
Pendulum Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
-
2A
Back Extension (Weighted)
5
8 reps
-
2B
Bulgarian Split Squat (Dumbbell)
5
6-8 reps
-
3
Bulgarian Split Squat (One Dumbbell)
1
10 reps
-
4
Leg Extension
2
20 reps
-
5
Pendulum Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
-
2A
Back Extension (Weighted)
5
8 reps
-
2B
Bulgarian Split Squat (Dumbbell)
5
6-8 reps
-
3
Bulgarian Split Squat (One Dumbbell)
1
10 reps
-
4
Leg Extension
2
20 reps
-
5
Pendulum Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
-
2A
Back Extension (Weighted)
5
8 reps
-
2B
Bulgarian Split Squat (Dumbbell)
5
6-8 reps
-
3
Bulgarian Split Squat (One Dumbbell)
1
10 reps
-
4
Leg Extension
2
20 reps
-
5
Pendulum Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
-
2A
Back Extension (Weighted)
5
8 reps
-
2B
Bulgarian Split Squat (Dumbbell)
5
6-8 reps
-
3
Bulgarian Split Squat (One Dumbbell)
1
10 reps
-
4
Leg Extension
2
20 reps
-
5
Pendulum Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
-
2A
Back Extension (Weighted)
5
8 reps
-
2B
Bulgarian Split Squat (Dumbbell)
5
6-8 reps
-
3
Bulgarian Split Squat (One Dumbbell)
1
10 reps
-
4
Leg Extension
2
20 reps
-
5
Pendulum Squat
3
10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
10-12 Reps
-
3A
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
-
3B
Overhead Tricep Extension (Cable)
4 Sets
10-12 Reps
-
4
Cable Chest Fly (Low To High)
2 Sets
10-15 Reps
-
5
Cable Front Raise
3 Sets
10-12 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
Day 2
1
Underhand Lat Pulldown
4 Sets
10-12 Reps
-
2
Bicep Curl (EZ Bar)
4 Sets
12-15 Reps
-
3
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
-
4
Single Arm Row (Dumbbell)
5 Sets
8-10 Reps
-
5A
Face Pull
3 Sets
12-15 Reps
-
5B
Lat Pulldown (Single Arm)
2 Sets
12-15 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
4 Sets
12-15 Reps
-
2A
Hack Squat
3 Sets
10-12 Reps
-
2B
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
-
3
Bulgarian Split Squat (One Dumbbell)
1 Set
10 Reps
-
4
Seated Hamstring Curl
3 Sets
12-15 Reps
-
5
Hamstring Curl (Single Leg)
1 Set
15 Reps
-
Day 4
1
Skull Crusher (Barbell)
4 Sets
15 Reps
-
2
Seated Shoulder Press (Dumbbell)
4 Sets
10-12 Reps
-
3
Lateral Raise (Cable)
4 Sets
8-12 Reps
-
4
Bench Press (Dumbbell)
4 Sets
12-14 Reps
-
5
Dip (Weighted)
2 Sets
AMRAP
-
6
Push Up
2 Sets
AMRAP
-
Day 5
1
T-Bar Row
4 Sets
8-10 Reps
-
2A
Rear Delt Fly (Cable)
3 Sets
15 Reps
-
2B
Hammer Curl (Dumbbell)
3 Sets
15 Reps
-
3
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
4
Pull-Up (Bodyweight)
1 Set
AMRAP
-
5
Cable Row (High)
4 Sets
12 Reps
-
6
Preacher Curl machine
1 Set
15 Reps
-
Day 6
1
Step-Up (Weighted)
4 Sets
8 Reps
-
2A
Back Extension (Weighted)
5 Sets
8 Reps
-
2B
Bulgarian Split Squat (Dumbbell)
5 Sets
6-8 Reps
-
3
Bulgarian Split Squat (One Dumbbell)
1 Set
10 Reps
-
4
Leg Extension
2 Sets
20 Reps
-
5
Pendulum Squat
3 Sets
10 Reps
-