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PPLPP

by Nikola T.

Program Description

Unlock your strength and sculpt your physique with the PPLPP program, a dynamic 8-week training regimen designed for both novice and intermediate lifters. This 5-day split focuses on powerbuilding, combining heavy lifts with muscle-sculpting exercises to maximize your gains. With a full gym at your disposal, you'll engage in a balanced approach that enhances strength while chiseling your body. Get ready to push your limits and achieve impressive results!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 15, 2025 11:29
  • Last Edited
    Sep 15, 2025 01:17
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.7%
Chest
10.1%
Upper Back
9.6%
Lats
9.2%
Middle Delts
9.2%
Triceps
8.5%
Biceps
8.3%
Quadriceps
7%
Glutes
5.6%
Hamstrings
5.5%
Calves
5.3%
Abs
5.1%
Lower Back
2%
Forearms
1.4%
Adductors
1.2%
Rear Delts
1.1%
Abductors
0.3%
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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
Barbell Row
3
6-10 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Upright Row (Cable)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
2
6-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Upright Row (Cable)
3
8-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
6
Hanging Leg Raise
3
6-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Upright Row (Cable)
4
8-12 reps
-
5
Standing Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
3
6-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Upright Row (Cable)
4
8-12 reps
-
5
Standing Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
3
6-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Upright Row (Cable)
4
8-12 reps
-
5
Standing Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
3
6-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Upright Row (Cable)
4
8-12 reps
-
5
Standing Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
3
6-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Upright Row (Cable)
4
8-12 reps
-
5
Standing Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
3
6-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Upright Row (Cable)
4
8-12 reps
-
5
Standing Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
3
6-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Skull Crusher (Barbell)
2
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Leg Press
2
8-12 reps
-
4
Lunge (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Press
3
8-12 reps
-
4
Lunge (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Press
3
8-12 reps
-
4
Lunge (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Press
3
8-12 reps
-
4
Lunge (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Press
3
8-12 reps
-
4
Lunge (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Press
3
8-12 reps
-
4
Lunge (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Press
3
8-12 reps
-
4
Lunge (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Press
3
8-12 reps
-
4
Lunge (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Bench Press (Close Grip)
2
8-12 reps
-
4
Chest Fly (Cable)
2
10-15 reps
-
5
Calf Raise (Machine)
3
10-15 reps
-
6
Abs Crunch (Machine)
2
6-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Bench Press (Close Grip)
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Calf Raise (Machine)
3
10-15 reps
-
6
Abs Crunch (Machine)
3
6-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Bench Press (Close Grip)
3
8-12 reps
-
4
Chest Fly (Cable)
4
10-15 reps
-
5
Calf Raise (Machine)
5
10-15 reps
-
6
Abs Crunch (Machine)
3
6-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Bench Press (Close Grip)
3
8-12 reps
-
4
Chest Fly (Cable)
4
10-15 reps
-
5
Calf Raise (Machine)
5
10-15 reps
-
6
Abs Crunch (Machine)
3
6-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Bench Press (Close Grip)
3
8-12 reps
-
4
Chest Fly (Cable)
4
10-15 reps
-
5
Calf Raise (Machine)
5
10-15 reps
-
6
Abs Crunch (Machine)
3
6-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Bench Press (Close Grip)
3
8-12 reps
-
4
Chest Fly (Cable)
4
10-15 reps
-
5
Calf Raise (Machine)
5
10-15 reps
-
6
Abs Crunch (Machine)
3
6-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Bench Press (Close Grip)
3
8-12 reps
-
4
Chest Fly (Cable)
4
10-15 reps
-
5
Calf Raise (Machine)
5
10-15 reps
-
6
Abs Crunch (Machine)
3
6-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Bench Press (Close Grip)
3
8-12 reps
-
4
Chest Fly (Cable)
4
10-15 reps
-
5
Calf Raise (Machine)
5
10-15 reps
-
6
Abs Crunch (Machine)
3
6-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
-
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Dumbbell Row
2
8-12 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
-
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Standing Pullover (Cable)
3
10-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Chin-Up (Weighted)
4
6-10 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Standing Pullover (Cable)
3
10-15 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Chin-Up (Weighted)
4
6-10 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Standing Pullover (Cable)
3
10-15 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Chin-Up (Weighted)
4
6-10 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Standing Pullover (Cable)
3
10-15 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Chin-Up (Weighted)
4
6-10 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Standing Pullover (Cable)
3
10-15 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Chin-Up (Weighted)
4
6-10 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Standing Pullover (Cable)
3
10-15 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Chin-Up (Weighted)
4
6-10 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Standing Pullover (Cable)
3
10-15 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Barbell Row
3 Sets
6-10 Reps
-
2
Lat Pulldown
2 Sets
8-12 Reps
-
3
Seated Row (Cable)
3 Sets
10-15 Reps
-
4
Upright Row (Cable)
3 Sets
8-12 Reps
-
5
Standing Calf Raise
3 Sets
8-12 Reps
-
6
Hanging Leg Raise
2 Sets
6-30 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
5-8 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
-
3
Skull Crusher (Barbell)
2 Sets
8-12 Reps
-
4
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
-
5
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
-
6
Bicep Curl (Cable)
2 Sets
10-15 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-
3
Leg Press
2 Sets
8-12 Reps
-
4
Lunge (Dumbbell)
2 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
-
6
Lateral Raise (Cable)
2 Sets
10-15 Reps
-
Day 4
1
Overhead Press (Barbell)
2 Sets
5-8 Reps
-
2
Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
3
Bench Press (Close Grip)
2 Sets
8-12 Reps
-
4
Chest Fly (Cable)
2 Sets
10-15 Reps
-
5
Calf Raise (Machine)
3 Sets
10-15 Reps
-
6
Abs Crunch (Machine)
2 Sets
6-30 Reps
-
Day 5
1
Deadlift (Barbell)
2 Sets
5-8 Reps
-
2
Chin-Up (Weighted)
3 Sets
6-10 Reps
-
3
Dumbbell Row
2 Sets
8-12 Reps
-
4
Standing Pullover (Cable)
2 Sets
10-15 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-