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PPL + SHARMS

by Nate

Program Description

This is an intermediate program that focus on building strength in compounds with a 5/3/1 weekly rep scheme. This program runs for 3 weeks, with week 4 being a deload week. This program is meant to be ran multiple times and can be ran back to back. Additionally accessory movements are added to target all muscles. do cardio on rest days *on week 4 cut intensity in half Push Pull Rest Legs Sharms Rest Rest

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 25, 2025 03:16
  • Last Edited
    Jul 23, 2025 09:56

Summary

Unlock your strength with the PPL + SHARMS program, a dynamic 4-week journey designed for serious lifters. This 4-day split focuses on Push, Pull, Legs, and specialized arm training to maximize muscle growth and enhance overall performance. Each session is packed with compound and isolation exercises, ensuring you target every muscle group effectively. With a mix of barbell, machine, and bodyweight movements, you’ll build power and definition while keeping your workouts fresh and engaging. Get ready to elevate your training and achieve your fitness goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
10 reps
RPE 8
RPE 6.5
2
Incline Chest Press (Machine)
2
10 reps
-
3
Chest Supported Row (Machine)
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
One Arm Lateral Raise (Cable)
2
15 reps
-
6
ab curl
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
10 reps
RPE 8
RPE 6.5
2
Incline Chest Press (Machine)
2
10 reps
-
3
Chest Supported Row (Machine)
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
One Arm Lateral Raise (Cable)
2
15 reps
-
6
ab curl
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
10 reps
RPE 8
RPE 6.5
2
Incline Chest Press (Machine)
2
10 reps
-
3
Chest Supported Row (Machine)
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
One Arm Lateral Raise (Cable)
2
15 reps
-
6
ab curl
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
10 reps
-
2
Chest Supported Row (Machine)
2
10 reps
-
3
Overhead Tricep Extension (Cable)
2
10 reps
-
4
One Arm Lateral Raise (Cable)
2
15 reps
-
5
ab curl
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
10 reps
-
-
2
Pull-Up (Weighted)
2
10 reps
-
3
Single Arm Iso Row
2
10 reps
-
4
Preacher Curl (EZ Bar)
2
10 reps
-
5
Pec Deck (Machine)
2
10 reps
-
6
Single Arm Rear Delt Cable Fly
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
10 reps
-
-
2
Pull-Up (Weighted)
2
10 reps
-
3
Single Arm Iso Row
2
10 reps
-
4
Preacher Curl (EZ Bar)
2
10 reps
-
5
Pec Deck (Machine)
2
10 reps
-
6
Single Arm Rear Delt Cable Fly
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
10 reps
-
-
2
Pull-Up (Weighted)
2
10 reps
-
3
Single Arm Iso Row
2
10 reps
-
4
Preacher Curl (EZ Bar)
2
10 reps
-
5
Pec Deck (Machine)
2
10 reps
-
6
Single Arm Rear Delt Cable Fly
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
10 reps
-
2
Single Arm Iso Row
2
10 reps
-
3
Preacher Curl (EZ Bar)
2
10 reps
-
4
Pec Deck (Machine)
2
10 reps
-
5
Single Arm Rear Delt Cable Fly
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
10 reps
-
-
2
Back Extension (Weighted)
2
10 reps
-
3
Leg Extension
2
10 reps
-
4
Leg Curl
2
10 reps
-
5
Calf Raise (Machine)
2
12 reps
-
6
Hip Adductor (Machine)
2
10 reps
-
7
Hip Abductor (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
10 reps
-
-
2
Back Extension (Weighted)
2
10 reps
-
3
Leg Extension
2
10 reps
-
4
Leg Curl
2
10 reps
-
5
Calf Raise (Machine)
2
12 reps
-
6
Hip Adductor (Machine)
2
10 reps
-
7
Hip Abductor (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
10 reps
-
-
2
Back Extension (Weighted)
2
10 reps
-
3
Leg Extension
2
10 reps
-
4
Leg Curl
2
10 reps
-
5
Calf Raise (Machine)
2
12 reps
-
6
Hip Adductor (Machine)
2
10 reps
-
7
Hip Abductor (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
10 reps
-
2
Leg Extension
2
10 reps
-
3
Leg Curl
2
10 reps
-
4
Calf Raise (Machine)
2
12 reps
-
5
Hip Adductor (Machine)
2
10 reps
-
6
Hip Abductor (Machine)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
5 reps
10 reps
-
-
2
Lateral Raise (Dumbbell)
2
15 reps
-
3
Reverse Pec Deck
2
15 reps
-
4
Hammer Curl
2
10 reps
-
5
Bicep Curl (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
7
ab curl
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3 reps
10 reps
-
-
2
Lateral Raise (Dumbbell)
2
15 reps
-
3
Reverse Pec Deck
2
15 reps
-
4
Hammer Curl
2
10 reps
-
5
Bicep Curl (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
7
ab curl
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1 reps
10 reps
-
-
2
Lateral Raise (Dumbbell)
2
15 reps
-
3
Reverse Pec Deck
2
15 reps
-
4
Hammer Curl
2
10 reps
-
5
Bicep Curl (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
7
ab curl
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
15 reps
-
2
Reverse Pec Deck
2
15 reps
-
3
Hammer Curl
2
10 reps
-
4
Bicep Curl (Cable)
2
10 reps
-
5
Tricep Pushdown (Cable)
2
10 reps
-
6
ab curl
2
10 reps
-
Week 1
1 / 4 Weeks
Day 3
1
Squat (Barbell)
1 Set
2 Sets
5 Reps
10 Reps
-
-
2
Back Extension (Weighted)
2 Sets
10 Reps
-
3
Leg Extension
2 Sets
10 Reps
-
4
Leg Curl
2 Sets
10 Reps
-
5
Calf Raise (Machine)
2 Sets
12 Reps
-
6
Hip Adductor (Machine)
2 Sets
10 Reps
-
7
Hip Abductor (Machine)
2 Sets
10 Reps
-
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5 Reps
10 Reps
@8
@6.5
2
Incline Chest Press (Machine)
2 Sets
10 Reps
-
3
Chest Supported Row (Machine)
2 Sets
10 Reps
-
4
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
-
5
One Arm Lateral Raise (Cable)
2 Sets
15 Reps
-
6
ab curl
2 Sets
10 Reps
-
Day 4
1
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
10 Reps
-
-
2
Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
3
Reverse Pec Deck
2 Sets
15 Reps
-
4
Hammer Curl
2 Sets
10 Reps
-
5
Bicep Curl (Cable)
2 Sets
10 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
10 Reps
-
7
ab curl
2 Sets
10 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
5 Reps
10 Reps
-
-
2
Pull-Up (Weighted)
2 Sets
10 Reps
-
3
Single Arm Iso Row
2 Sets
10 Reps
-
4
Preacher Curl (EZ Bar)
2 Sets
10 Reps
-
5
Pec Deck (Machine)
2 Sets
10 Reps
-
6
Single Arm Rear Delt Cable Fly
2 Sets
15 Reps
-