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PPL 3 days with ABS

by Arda S.
1 athletes joined

Program Description

Transform your physique with the PPL 3 Days with ABS program, a focused 8-week training plan designed to maximize your strength and sculpt your core. This program combines push, pull, and leg workouts over three days each week, ensuring balanced muscle development and effective recovery. With targeted ab exercises integrated into your routine, you'll build a strong foundation while enhancing your overall athletic performance. Get ready to commit and see real results!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 04, 2025 08:56
  • Last Edited
    Dec 04, 2025 09:07
Muscle Engagement
Front
Back
MuscleSet
Abs
16.1%
Triceps
10.8%
Upper Back
9.7%
Quadriceps
8.6%
Hamstrings
8.6%
Front Delts
7.5%
Lats
6.5%
Biceps
6.5%
Glutes
6.5%
Middle Delts
5.4%
Chest
4.3%
Rear Delts
2.2%
Forearms
2.2%
Calves
2.2%
Adductors
1.1%
Lower Back
1.1%
Abductors
1.1%
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
+5 lbs
2
Overhead Press (Barbell)
3
8-10 reps
+5 lbs
3
Incline Bench Press (Dumbbell)
3
10-12 reps
+5 lbs
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
8
Plank
3
1-1.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
+5 lbs
2
Overhead Press (Barbell)
3
8-10 reps
+5 lbs
3
Incline Bench Press (Dumbbell)
3
10-12 reps
+5 lbs
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
8
Plank
3
1-1.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
+5 lbs
2
Overhead Press (Barbell)
3
8-10 reps
+5 lbs
3
Incline Bench Press (Dumbbell)
3
10-12 reps
+5 lbs
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
8
Plank
3
1-1.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
+5 lbs
2
Overhead Press (Barbell)
3
8-10 reps
+5 lbs
3
Incline Bench Press (Dumbbell)
3
10-12 reps
+5 lbs
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
8
Plank
3
1-1.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
+5 lbs
2
Overhead Press (Barbell)
3
8-10 reps
+5 lbs
3
Incline Bench Press (Dumbbell)
3
10-12 reps
+5 lbs
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
8
Plank
3
1-1.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
+5 lbs
2
Overhead Press (Barbell)
3
8-10 reps
+5 lbs
3
Incline Bench Press (Dumbbell)
3
10-12 reps
+5 lbs
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
8
Plank
3
1-1.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
+5 lbs
2
Overhead Press (Barbell)
3
8-10 reps
+5 lbs
3
Incline Bench Press (Dumbbell)
3
10-12 reps
+5 lbs
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
8
Plank
3
1-1.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
+5 lbs
2
Overhead Press (Barbell)
3
8-10 reps
+5 lbs
3
Incline Bench Press (Dumbbell)
3
10-12 reps
+5 lbs
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
8
Plank
3
1-1.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
+5 lbs
2
Barbell Row
3
8-10 reps
+5 lbs
3
Single Arm Iso Row
3
10-12 reps
+5 lbs
4
Face Pull
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
+5 lbs
7
Hanging Leg Raise
3
10-15 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
+5 lbs
2
Barbell Row
3
8-10 reps
+5 lbs
3
Single Arm Iso Row
3
10-12 reps
+5 lbs
4
Face Pull
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
+5 lbs
7
Hanging Leg Raise
3
10-15 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
+5 lbs
2
Barbell Row
3
8-10 reps
+5 lbs
3
Single Arm Iso Row
3
10-12 reps
+5 lbs
4
Face Pull
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
+5 lbs
7
Hanging Leg Raise
3
10-15 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
+5 lbs
2
Barbell Row
3
8-10 reps
+5 lbs
3
Single Arm Iso Row
3
10-12 reps
+5 lbs
4
Face Pull
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
+5 lbs
7
Hanging Leg Raise
3
10-15 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
+5 lbs
2
Barbell Row
3
8-10 reps
+5 lbs
3
Single Arm Iso Row
3
10-12 reps
+5 lbs
4
Face Pull
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
+5 lbs
7
Hanging Leg Raise
3
10-15 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
+5 lbs
2
Barbell Row
3
8-10 reps
+5 lbs
3
Single Arm Iso Row
3
10-12 reps
+5 lbs
4
Face Pull
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
+5 lbs
7
Hanging Leg Raise
3
10-15 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
+5 lbs
2
Barbell Row
3
8-10 reps
+5 lbs
3
Single Arm Iso Row
3
10-12 reps
+5 lbs
4
Face Pull
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
+5 lbs
7
Hanging Leg Raise
3
10-15 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
+5 lbs
2
Barbell Row
3
8-10 reps
+5 lbs
3
Single Arm Iso Row
3
10-12 reps
+5 lbs
4
Face Pull
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
+5 lbs
7
Hanging Leg Raise
3
10-15 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
+5 lbs
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
+5 lbs
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Bicycle Crunch
3
20 reps
RPE 8
8
Russian Twist (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
+5 lbs
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
+5 lbs
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Bicycle Crunch
3
20 reps
RPE 8
8
Russian Twist (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
+5 lbs
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
+5 lbs
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Bicycle Crunch
3
20 reps
RPE 8
8
Russian Twist (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
+5 lbs
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
+5 lbs
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Bicycle Crunch
3
20 reps
RPE 8
8
Russian Twist (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
+5 lbs
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
+5 lbs
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Bicycle Crunch
3
20 reps
RPE 8
8
Russian Twist (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
+5 lbs
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
+5 lbs
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Bicycle Crunch
3
20 reps
RPE 8
8
Russian Twist (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
+5 lbs
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
+5 lbs
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Bicycle Crunch
3
20 reps
RPE 8
8
Russian Twist (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
+5 lbs
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
+5 lbs
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Bicycle Crunch
3
20 reps
RPE 8
8
Russian Twist (Dumbbell)
3
20 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
+5 lbs
+5 lbs
+5 lbs
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
+5 lbs
+5 lbs
+5 lbs
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
+5 lbs
+5 lbs
+5 lbs
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
7
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
8
Plank
1 Set
1 Set
1 Set
1-1.5 mins
1-1.5 mins
1-1.5 mins
@8
@8
@8
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
+5 lbs
+5 lbs
+5 lbs
2
Barbell Row
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
+5 lbs
+5 lbs
+5 lbs
3
Single Arm Iso Row
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
+5 lbs
+5 lbs
+5 lbs
4
Face Pull
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
+5 lbs
+5 lbs
+5 lbs
7
Hanging Leg Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@8
8
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
+5 lbs
+5 lbs
+5 lbs
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Leg Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
+5 lbs
+5 lbs
+5 lbs
4
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Standing Calf Raise
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
7
Bicycle Crunch
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8
@8
8
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8
@8