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PPL - 3 Day Program

by Jonathan Sutton

Program Description

PPL

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 09, 2025 01:13
  • Last Edited
    Jun 18, 2025 10:39

Summary

Unlock your strength potential with this comprehensive 8-week PPL (Push, Pull, Legs) program designed for those with a garage gym setup. Committing just three days a week, you'll engage in a balanced mix of barbell, dumbbell, and bodyweight exercises, focusing on compound movements like deadlifts and squats to build muscle and enhance overall fitness. Each workout is strategically crafted to maximize gains while allowing for recovery, ensuring you stay motivated and on track to achieve your fitness goals. Get ready to transform your physique and elevate your lifting game!
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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
Deadlift (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bench Press (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5A
Tricep Pushdown (Cable)
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
15 reps
-
6A
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bench Press (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5A
Tricep Pushdown (Cable)
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
15 reps
-
6A
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bench Press (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5A
Tricep Pushdown (Cable)
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
15 reps
-
6A
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bench Press (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5A
Tricep Pushdown (Cable)
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
15 reps
-
6A
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bench Press (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5A
Tricep Pushdown (Cable)
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
15 reps
-
6A
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bench Press (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5A
Tricep Pushdown (Cable)
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
15 reps
-
6A
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bench Press (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5A
Tricep Pushdown (Cable)
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
15 reps
-
6A
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bench Press (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5A
Tricep Pushdown (Cable)
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
15 reps
-
6A
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Squat (Barbell)
1
5 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Goblet Squat
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Squat (Barbell)
1
5 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Goblet Squat
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Squat (Barbell)
1
5 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Goblet Squat
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Squat (Barbell)
1
5 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Goblet Squat
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Squat (Barbell)
1
5 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Goblet Squat
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Squat (Barbell)
1
5 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Goblet Squat
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Squat (Barbell)
1
5 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Goblet Squat
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Squat (Barbell)
1
5 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Goblet Squat
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
4 Sets
5 Reps
-
2
Deadlift (Barbell)
1 Set
5 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
12 Reps
-
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
-
5
Face Pull
3 Sets
12 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
Day 3
1
Squat (Barbell)
2 Sets
5 Reps
-
2
Squat (Barbell)
1 Set
5 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
4
Goblet Squat
3 Sets
12 Reps
-
5
Hip Thrust (Barbell)
3 Sets
12 Reps
-
6
Standing Calf Raise
3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
-
2
Bench Press (Barbell)
1 Set
5 Reps
-
3
Overhead Press (Barbell)
3 Sets
12 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
5A
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
5B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
6A
Overhead Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
6B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-