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BoostcampPNG

Back to gym PPL

by Artturi J.
6 athletes joined

Program Description

To be an easy to approach program for beginner-intermediates voming back to lifting.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 22, 2024 04:57
  • Last Edited
    Jun 18, 2025 09:30

Summary

Revitalize your fitness journey with the "Back to Gym PPL" program, a comprehensive 12-week plan designed for those ready to re-engage with their training. Comprising three focused sessions each week, this program emphasizes a Push-Pull-Legs split, targeting major muscle groups for balanced development. You'll tackle a variety of machine and cable exercises, including the Incline Chest Press and Seated Row, ensuring a well-rounded approach to strength building. Whether you're looking to build muscle, regain strength, or simply get back into the groove, this program will help you achieve your goals with confidence and consistency.
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Pec Deck (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Machine)
3
12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Pec Deck (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Machine)
3
12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Pec Deck (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Machine)
3
12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Pec Deck (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Machine)
3
12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Pec Deck (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Machine)
3
12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Pec Deck (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Machine)
3
12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Pec Deck (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Machine)
3
12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Pec Deck (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Machine)
3
12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Pec Deck (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Machine)
3
12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Pec Deck (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Machine)
3
12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Pec Deck (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Machine)
3
12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Pec Deck (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Machine)
3
12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
3
12 reps
RPE 8
3
Lying Pullover (Cable)
3
15 reps
RPE 8
4
Reverse Pec Deck
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
3
12 reps
RPE 8
3
Lying Pullover (Cable)
3
15 reps
RPE 8
4
Reverse Pec Deck
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
3
12 reps
RPE 8
3
Lying Pullover (Cable)
3
15 reps
RPE 8
4
Reverse Pec Deck
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
3
12 reps
RPE 8
3
Lying Pullover (Cable)
3
15 reps
RPE 8
4
Reverse Pec Deck
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
3
12 reps
RPE 8
3
Lying Pullover (Cable)
3
15 reps
RPE 8
4
Reverse Pec Deck
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
3
12 reps
RPE 8
3
Lying Pullover (Cable)
3
15 reps
RPE 8
4
Reverse Pec Deck
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
3
12 reps
RPE 8
3
Lying Pullover (Cable)
3
15 reps
RPE 8
4
Reverse Pec Deck
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
3
12 reps
RPE 8
3
Lying Pullover (Cable)
3
15 reps
RPE 8
4
Reverse Pec Deck
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
3
12 reps
RPE 8
3
Lying Pullover (Cable)
3
15 reps
RPE 8
4
Reverse Pec Deck
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
3
12 reps
RPE 8
3
Lying Pullover (Cable)
3
15 reps
RPE 8
4
Reverse Pec Deck
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
3
12 reps
RPE 8
3
Lying Pullover (Cable)
3
15 reps
RPE 8
4
Reverse Pec Deck
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
3
12 reps
RPE 8
3
Lying Pullover (Cable)
3
15 reps
RPE 8
4
Reverse Pec Deck
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
2
Pec Deck (Machine)
3 Sets
12 Reps
@8
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Lateral Raise (Machine)
3 Sets
12 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
Day 2
1
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
2
Lat Pulldown
3 Sets
12 Reps
@8
3
Lying Pullover (Cable)
3 Sets
15 Reps
@8
4
Reverse Pec Deck
3 Sets
10 Reps
@8
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Stiff Leg Deadlift
3 Sets
10 Reps
@8
3
Leg Extension
3 Sets
15 Reps
@8
4
Leg Curl
3 Sets
15 Reps
@8
5
Standing Calf Raise
3 Sets
15 Reps
@8
6
Abs Crunch (Machine)
3 Sets
15 Reps
@8