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PPL chest/back triceps/biceps

by Justin R.

Program Description

Back injury, avoiding deadlifts, and leg press for the moment. Some core added

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 11, 2025 04:12
  • Last Edited
    Sep 06, 2025 10:32

Summary

Unlock your upper body potential with this dynamic 5-week PPL program, focusing on chest, back, triceps, and biceps. Train five days a week with a balanced mix of compound and isolation exercises, including classic moves like the Bench Press and Lat Pulldown. Each session is designed to maximize muscle engagement and promote strength gains, ensuring you build a powerful physique. Whether you're looking to increase muscle size or improve your lifting technique, this program provides the structure and intensity you need to achieve your goals. Get ready to push your limits and see real results!
Muscle Engagement
Front
Back
MuscleSet
Chest
16.8%
Triceps
14.2%
Biceps
13.6%
Upper Back
13.2%
Lats
10%
Front Delts
9.9%
Abs
5.4%
Middle Delts
4.1%
Rear Delts
3.6%
Forearms
3.1%
Hamstrings
2%
Quadriceps
2%
Calves
2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 6.5
2
Incline Bench Press (Barbell)
3
8 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Chest Fly (Machine)
3
12 reps
RPE 6
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 6.5
2
Incline Bench Press (Barbell)
3
8 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Chest Fly (Machine)
3
12 reps
RPE 6
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 6.5
2
Incline Bench Press (Barbell)
3
8 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Chest Fly (Machine)
3
12 reps
RPE 6
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 6.5
2
Incline Bench Press (Barbell)
3
8 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Chest Fly (Machine)
3
12 reps
RPE 6
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 6.5
2
Incline Bench Press (Barbell)
3
8 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Chest Fly (Machine)
3
12 reps
RPE 6
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
12 reps
RPE 6
3
Face Pull
3
15 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 6
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
12 reps
RPE 6
3
Face Pull
3
15 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 6
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
12 reps
RPE 6
3
Face Pull
3
15 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 6
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
12 reps
RPE 6
3
Face Pull
3
15 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 6
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
12 reps
RPE 6
3
Face Pull
3
15 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 6
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
15 reps
RPE 9
2
Leg Extension
3
15 reps
RPE 9
3
Seated Calf Raise
3
20 reps
RPE 9
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Farmer's Walk (Weighted)
1
10 reps
RPE 10
6
Cable Crunch
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
15 reps
RPE 9
2
Leg Extension
3
15 reps
RPE 9
3
Seated Calf Raise
3
20 reps
RPE 9
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Farmer's Walk (Weighted)
1
10 reps
RPE 10
6
Cable Crunch
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
15 reps
RPE 9
2
Leg Extension
3
15 reps
RPE 9
3
Seated Calf Raise
3
20 reps
RPE 9
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Farmer's Walk (Weighted)
1
10 reps
RPE 10
6
Cable Crunch
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
15 reps
RPE 9
2
Leg Extension
3
15 reps
RPE 9
3
Seated Calf Raise
3
20 reps
RPE 9
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Farmer's Walk (Weighted)
1
10 reps
RPE 10
6
Cable Crunch
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
15 reps
RPE 9
2
Leg Extension
3
15 reps
RPE 9
3
Seated Calf Raise
3
20 reps
RPE 9
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Farmer's Walk (Weighted)
1
10 reps
RPE 10
6
Cable Crunch
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 6
3
Chest Fly (Dumbbell)
3
12 reps
RPE 6
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Pullover (Dumbbell)
3
12 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
7
Plank
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 6
3
Chest Fly (Dumbbell)
3
12 reps
RPE 6
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Pullover (Dumbbell)
3
12 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
7
Plank
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 6
3
Chest Fly (Dumbbell)
3
12 reps
RPE 6
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Pullover (Dumbbell)
3
12 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
7
Plank
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 6
3
Chest Fly (Dumbbell)
3
12 reps
RPE 6
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Pullover (Dumbbell)
3
12 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
7
Plank
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 6
3
Chest Fly (Dumbbell)
3
12 reps
RPE 6
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Pullover (Dumbbell)
3
12 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
7
Plank
2
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 8
2
Skull Crusher (Barbell)
3
12 reps
RPE 7.5
3
Preacher Curl (EZ Bar)
3
12 reps
RPE 6
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 6
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 6
7
Plank
3
30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 8
2
Skull Crusher (Barbell)
3
12 reps
RPE 7.5
3
Preacher Curl (EZ Bar)
3
12 reps
RPE 6
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 6
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 6
7
Plank
3
30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 8
2
Skull Crusher (Barbell)
3
12 reps
RPE 7.5
3
Preacher Curl (EZ Bar)
3
12 reps
RPE 6
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 6
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 6
7
Plank
3
30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 8
2
Skull Crusher (Barbell)
3
12 reps
RPE 7.5
3
Preacher Curl (EZ Bar)
3
12 reps
RPE 6
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 6
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 6
7
Plank
3
30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 8
2
Skull Crusher (Barbell)
3
12 reps
RPE 7.5
3
Preacher Curl (EZ Bar)
3
12 reps
RPE 6
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 6
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 6
7
Plank
3
30 mins
RPE 10
Week 1
1 / 5 Weeks
Day 2
1
Lat Pulldown
4 Sets
12 Reps
@7.5
2
Bent Over Row (Barbell)
3 Sets
12 Reps
@6
3
Face Pull
3 Sets
15 Reps
@8
4
Seated Row (Cable)
3 Sets
12 Reps
@6
5
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
6
Hammer Curl
3 Sets
12 Reps
@7.5
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@6.5
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@6
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@6
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6
5
Chest Fly (Machine)
3 Sets
12 Reps
@6
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7
Day 3
1
Seated Hamstring Curl
3 Sets
15 Reps
@9
2
Leg Extension
3 Sets
15 Reps
@9
3
Seated Calf Raise
3 Sets
20 Reps
@9
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Farmer's Walk (Weighted)
1 Set
10 Reps
@10
6
Cable Crunch
3 Sets
15 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
12 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@6
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
@6
4
Lat Pulldown
3 Sets
12 Reps
@7.5
5
Pullover (Dumbbell)
3 Sets
12 Reps
@7.5
6
Face Pull
3 Sets
15 Reps
@7.5
7
Plank
2 Sets
1 mins
@10
Day 5
1
Bench Press (Close Grip)
4 Sets
8 Reps
@8
2
Skull Crusher (Barbell)
3 Sets
12 Reps
@7.5
3
Preacher Curl (EZ Bar)
3 Sets
12 Reps
@6
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8.5
5
Bicep Curl (Barbell)
3 Sets
12 Reps
@6
6
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@6
7
Plank
3 Sets
30 mins
@10