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PPL Jeoff

by Benka95
2 athletes joined

Program Description

Size + strength

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 25, 2024 04:26
  • Last Edited
    Jun 18, 2025 10:47

Summary

Transform your physique with the PPL Jeoff program, a comprehensive 5-week training regimen designed for serious lifters. This 6-day split focuses on pushing, pulling, and leg movements, ensuring balanced muscle development and strength gains. Each session is packed with targeted exercises like the Bench Press, Lat Pulldown, and more, tailored to challenge your limits and maximize results. Get ready to elevate your training intensity 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
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 7-9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7-9
3
Cable Crossover
3
8-12 reps
RPE 8-10
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 7-9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7-9
3
Cable Crossover
3
8-12 reps
RPE 8-10
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 7-9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7-9
3
Cable Crossover
3
8-12 reps
RPE 8-10
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 7-9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7-9
3
Cable Crossover
3
8-12 reps
RPE 8-10
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 7-9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7-9
3
Cable Crossover
3
8-12 reps
RPE 8-10
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 7-9
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 7-9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8-10
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 8-10
5
Hammer Curl
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 7-9
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 7-9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8-10
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 8-10
5
Hammer Curl
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 7-9
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 7-9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8-10
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 8-10
5
Hammer Curl
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 7-9
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 7-9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8-10
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 8-10
5
Hammer Curl
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 7-9
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 7-9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8-10
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 8-10
5
Hammer Curl
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Lying Leg Curl
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Lying Leg Curl
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Lying Leg Curl
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Lying Leg Curl
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Lying Leg Curl
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
RPE 7-9
2
Shoulder Press (Machine)
3
8-12 reps
RPE 7-9
3
Pec Deck (Machine)
3
8-12 reps
RPE 8-10
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
RPE 7-9
2
Shoulder Press (Machine)
3
8-12 reps
RPE 7-9
3
Pec Deck (Machine)
3
8-12 reps
RPE 8-10
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
RPE 7-9
2
Shoulder Press (Machine)
3
8-12 reps
RPE 7-9
3
Pec Deck (Machine)
3
8-12 reps
RPE 8-10
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
RPE 7-9
2
Shoulder Press (Machine)
3
8-12 reps
RPE 7-9
3
Pec Deck (Machine)
3
8-12 reps
RPE 8-10
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
RPE 7-9
2
Shoulder Press (Machine)
3
8-12 reps
RPE 7-9
3
Pec Deck (Machine)
3
8-12 reps
RPE 8-10
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-10 reps
RPE 7-9
2
Seated Row (Cable)
3
8-12 reps
RPE 7-9
3
Rear Delt Fly (Cable)
3
8-12 reps
RPE 8-10
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8-10
5
Hammer Curl (Cable)
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-10 reps
RPE 7-9
2
Seated Row (Cable)
3
8-12 reps
RPE 7-9
3
Rear Delt Fly (Cable)
3
8-12 reps
RPE 8-10
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8-10
5
Hammer Curl (Cable)
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-10 reps
RPE 7-9
2
Seated Row (Cable)
3
8-12 reps
RPE 7-9
3
Rear Delt Fly (Cable)
3
8-12 reps
RPE 8-10
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8-10
5
Hammer Curl (Cable)
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-10 reps
RPE 7-9
2
Seated Row (Cable)
3
8-12 reps
RPE 7-9
3
Rear Delt Fly (Cable)
3
8-12 reps
RPE 8-10
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8-10
5
Hammer Curl (Cable)
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-10 reps
RPE 7-9
2
Seated Row (Cable)
3
8-12 reps
RPE 7-9
3
Rear Delt Fly (Cable)
3
8-12 reps
RPE 8-10
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8-10
5
Hammer Curl (Cable)
3
8-12 reps
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 7-9
2
Leg Press
3
8-12 reps
RPE 7-9
3
Leg Curl
3
8-12 reps
RPE 8-10
4
Leg Extension
3
8-12 reps
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 7-9
2
Leg Press
3
8-12 reps
RPE 7-9
3
Leg Curl
3
8-12 reps
RPE 8-10
4
Leg Extension
3
8-12 reps
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 7-9
2
Leg Press
3
8-12 reps
RPE 7-9
3
Leg Curl
3
8-12 reps
RPE 8-10
4
Leg Extension
3
8-12 reps
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 7-9
2
Leg Press
3
8-12 reps
RPE 7-9
3
Leg Curl
3
8-12 reps
RPE 8-10
4
Leg Extension
3
8-12 reps
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 7-9
2
Leg Press
3
8-12 reps
RPE 7-9
3
Leg Curl
3
8-12 reps
RPE 8-10
4
Leg Extension
3
8-12 reps
RPE 8-10
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
4-8 Reps
@7-9
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@7-9
3
Cable Crossover
3 Sets
8-12 Reps
@8-10
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8-10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
@7-9
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@7-9
3
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@8-10
4
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@8-10
5
Hammer Curl
3 Sets
8-12 Reps
@8-10
Day 3
1
Squat (Barbell)
3 Sets
4-8 Reps
@7-9
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7-9
3
Leg Extension
3 Sets
8-12 Reps
@8-10
4
Lying Leg Curl
3 Sets
8-12 Reps
@8-10
Day 4
1
Incline Bench Press (Barbell)
3 Sets
4-8 Reps
@7-9
2
Shoulder Press (Machine)
3 Sets
8-12 Reps
@7-9
3
Pec Deck (Machine)
3 Sets
8-12 Reps
@8-10
4
Lateral Raise (Cable)
3 Sets
8-12 Reps
@8-10
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@8-10
Day 6
1
Deadlift (Barbell)
3 Sets
4-8 Reps
@7-9
2
Leg Press
3 Sets
8-12 Reps
@7-9
3
Leg Curl
3 Sets
8-12 Reps
@8-10
4
Leg Extension
3 Sets
8-12 Reps
@8-10
Day 5
1
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@7-9
2
Seated Row (Cable)
3 Sets
8-12 Reps
@7-9
3
Rear Delt Fly (Cable)
3 Sets
8-12 Reps
@8-10
4
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@8-10
5
Hammer Curl (Cable)
3 Sets
8-12 Reps
@8-10