Program Description
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Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout80 minutes
- CreatedJun 13, 2025 01:27
- Last EditedJun 25, 2025 04:39
Summary
Unlock your strength potential with this comprehensive 18-week PPL (Push, Pull, Legs) program, designed for dedicated lifters looking to build muscle and enhance overall fitness. Committing just three days a week, you'll engage in a balanced mix of barbell, machine, and cable exercises targeting major muscle groups, including chest, back, shoulders, and arms. Each session is carefully structured with progressive reps and sets to maximize your gains and keep you motivated. Elevate your training and achieve the results you've been striving for!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Reverse Pec Deck
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Reverse Pec Deck
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Reverse Pec Deck
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Reverse Pec Deck
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Reverse Pec Deck
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Reverse Pec Deck
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Reverse Pec Deck
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Reverse Pec Deck
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Reverse Pec Deck
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Reverse Pec Deck
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Reverse Pec Deck
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Reverse Pec Deck
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Reverse Pec Deck
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Reverse Pec Deck
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Reverse Pec Deck
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Reverse Pec Deck
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Reverse Pec Deck
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Reverse Pec Deck
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Barbell)3 Sets
8 Reps
-
2
Pec Deck (Machine)3 Sets
8 Reps
-
3
Shoulder Press (Plate Loaded)3 Sets
8 Reps
-
4
Lateral Raise (Cable)3 Sets
8 Reps
-
5
JM Press (Smith Machine)3 Sets
8 Reps
-
6
Tricep Extension (Cable)3 Sets
8 Reps
-
Day 2
1
Lat Pulldown3 Sets
8 Reps
-
2
T-Bar Row3 Sets
8 Reps
-
3
Reverse Pec Deck3 Sets
8 Reps
-
4
Preacher Curl (Barbell)3 Sets
8 Reps
-
5
Hammer Curl (Dumbbell)3 Sets
8 Reps
-
6
Shrug (Dumbbell)3 Sets
8 Reps
-
Day 3
1
Standing Calf Raise3 Sets
8 Reps
-
2
Leg Extension3 Sets
8 Reps
-
3
Leg Press3 Sets
8 Reps
-
4
Hamstring Curl3 Sets
8 Reps
-
5
Stiff Leg Deadlift3 Sets
8 Reps
-
6
Hip Adductor (Machine)3 Sets
8 Reps
-