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PPL-PUMP

by Frank A.

Program Description

A Top set/Bodybuilding program to gain size while building top end 1rm strength. Building volume and intensity over 5 weeks before a deload. Monday, Wednesday ,Friday, Saturday Feel free to swap machines for similar ones that feel best for you.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 24, 2025 04:01
  • Last Edited
    Jul 10, 2025 01:21

Summary

Unleash your strength with the PPL-PUMP program, a dynamic 6-week journey designed for serious lifters. Comprising four focused training days each week, this program emphasizes a push-pull-legs split, integrating compound lifts like the barbell deadlift and targeted supersets to maximize muscle engagement. With a blend of bodyweight and machine exercises, you'll build a balanced physique while pushing your limits. Get ready to elevate your performance and achieve the results you've been striving for!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
12 reps
RPE 8
2
Bench Press (Barbell)
1
2
3 reps
6 reps
RPE 9
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4A
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
4B
Incline Tricep Extension (Dumbbell)
2
12 reps
RPE 8
5A
Chest Fly (Machine)
2
12 reps
RPE 8
5B
Rear Delt Fly (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 8
2
Bench Press (Barbell)
1
2
3 reps
6 reps
RPE 9
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4B
Incline Tricep Extension (Dumbbell)
2
12 reps
RPE 8
5A
Chest Fly (Machine)
2
12 reps
RPE 8
5B
Rear Delt Fly (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 8
2
Bench Press (Barbell)
1
3
3 reps
6 reps
RPE 9
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4B
Incline Tricep Extension (Dumbbell)
3
12 reps
RPE 8
5A
Chest Fly (Machine)
2
12 reps
RPE 8
5B
Rear Delt Fly (Machine)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
RPE 8
2
Bench Press (Barbell)
1
3
3 reps
6 reps
RPE 9
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4B
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 8
5A
Chest Fly (Machine)
3
12 reps
RPE 8
5B
Rear Delt Fly (Machine)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
RPE 8
2
Bench Press (Barbell)
1
3
3 reps
6 reps
RPE 9
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
4B
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 8
5A
Chest Fly (Machine)
4
12 reps
RPE 8
5B
Rear Delt Fly (Machine)
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9
2
Deadlift (Barbell)
1
1 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
6 reps
RPE 9
RPE 8
2A
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2B
Ab Wheel
2
12 reps
RPE 9
3
Single Arm Iso Row
2
10 reps
RPE 8
4A
Hamstring Curl
2
12 reps
RPE 8
4B
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
6 reps
RPE 9
RPE 8
2A
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2B
Ab Wheel
2
12 reps
RPE 9
3
Single Arm Iso Row
3
10 reps
RPE 8
4A
Hamstring Curl
2
12 reps
RPE 8
4B
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
6 reps
RPE 9
RPE 8
2A
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2B
Ab Wheel
3
12 reps
RPE 9
3
Single Arm Iso Row
3
10 reps
RPE 8
4A
Hamstring Curl
3
12 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
6 reps
RPE 9
RPE 8
2A
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2B
Ab Wheel
3
12 reps
RPE 9
3
Single Arm Iso Row
4
10 reps
RPE 8
4A
Hamstring Curl
3
12 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
6 reps
RPE 9
RPE 8
2A
Pull-Up (Bodyweight)
4
12 reps
RPE 8
2B
Ab Wheel
4
12 reps
RPE 9
3
Single Arm Iso Row
4
10 reps
RPE 8
4A
Hamstring Curl
4
12 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12 reps
RPE 8
2
High Bar Squat (Barbell)
1
2
3 reps
6 reps
RPE 9
RPE 8
3A
Calf Raise On Leg Press
3
15 reps
RPE 9
3B
Leg Press (45 Degrees)
3
15 reps
RPE 8
4
Hip Adductor (Machine)
2
20 reps
RPE 9
5A
Lateral Raise (Cable)
2
12 reps
RPE 8
5B
Cable Crunch
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12 reps
RPE 8
2
High Bar Squat (Barbell)
1
3
3 reps
6 reps
RPE 9
RPE 8
3A
Leg Press (45 Degrees)
3
15 reps
RPE 8
3B
Calf Raise On Leg Press
4
15 reps
RPE 9
4
Hip Adductor (Machine)
2
20 reps
RPE 9
5A
Cable Crunch
3
12 reps
RPE 8
5B
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 8
2
High Bar Squat (Barbell)
1
3
3 reps
6 reps
RPE 9
RPE 8
3A
Calf Raise On Leg Press
4
15 reps
RPE 9
3B
Leg Press (45 Degrees)
4
15 reps
RPE 8
4
Hip Adductor (Machine)
3
20 reps
RPE 9
5A
Lateral Raise (Cable)
4
12 reps
RPE 8
5B
Cable Crunch
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 8
2
High Bar Squat (Barbell)
1
3
3 reps
6 reps
RPE 9
RPE 8
3A
Calf Raise On Leg Press
5
15 reps
RPE 9
3B
Leg Press (45 Degrees)
4
15 reps
RPE 8
4
Hip Adductor (Machine)
3
20 reps
RPE 9
5A
Lateral Raise (Cable)
4
12 reps
RPE 8
5B
Cable Crunch
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
12 reps
RPE 8
2
High Bar Squat (Barbell)
1
3
3 reps
6 reps
RPE 9
RPE 8
3A
Calf Raise On Leg Press
5
15 reps
RPE 9
3B
Leg Press (45 Degrees)
4
15 reps
RPE 8
4
Hip Adductor (Machine)
4
20 reps
RPE 9
5A
Cable Crunch
4
12 reps
RPE 8
5B
Lateral Raise (Cable)
4
12 reps
RPE 8
6
Leg Extension
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
3 reps
8 reps
RPE 9
RPE 8
2
Chest Supported Row (Machine)
2
12 reps
RPE 8
3
Chest Press (Machine)
2
12 reps
RPE 8
4
Pullover (Machine)
2
15 reps
RPE 8
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
2
15 reps
RPE 8
5C
Face Pull
2
15 reps
RPE 8
5D
Bicep Curl (Cable)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
3 reps
8 reps
RPE 9
RPE 8
2
Chest Supported Row (Machine)
3
12 reps
RPE 8
3
Chest Press (Machine)
2
12 reps
RPE 8
4
Pullover (Machine)
2
15 reps
RPE 8
5A
Lateral Raise (Cable)
3
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5C
Face Pull
3
15 reps
RPE 8
5D
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
3 reps
8 reps
RPE 9
RPE 8
2
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Chest Press (Machine)
2
12 reps
RPE 8
4
Pullover (Machine)
3
15 reps
RPE 8
5A
Lateral Raise (Cable)
3
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5C
Face Pull
4
15 reps
RPE 8
5D
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
3 reps
8 reps
RPE 9
RPE 8
2
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Pullover (Machine)
4
15 reps
RPE 8
5A
Lateral Raise (Cable)
4
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
5
15 reps
RPE 8
5C
Face Pull
4
15 reps
RPE 8
5D
Bicep Curl (Cable)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
3 reps
8 reps
RPE 9
RPE 8
2
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Pullover (Machine)
4
15 reps
RPE 8
5A
Tricep Pushdown (Cable)
5
15 reps
RPE 8
5B
Lateral Raise (Cable)
5
15 reps
RPE 8
5C
Face Pull
5
12 reps
RPE 8
5D
Bicep Curl (Cable)
5
15 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Hack Squat
2 Sets
12 Reps
@8
2
Bench Press (Barbell)
1 Set
2 Sets
3 Reps
6 Reps
@9
@8
3
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@8
4A
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
4B
Incline Tricep Extension (Dumbbell)
2 Sets
12 Reps
@8
5A
Chest Fly (Machine)
2 Sets
12 Reps
@8
5B
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
6 Reps
@9
@8
2A
Pull-Up (Bodyweight)
3 Sets
12 Reps
@8
2B
Ab Wheel
2 Sets
12 Reps
@9
3
Single Arm Iso Row
2 Sets
10 Reps
@8
4A
Hamstring Curl
2 Sets
12 Reps
@8
4B
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@8
Day 3
1
Hamstring Curl
2 Sets
12 Reps
@8
2
High Bar Squat (Barbell)
1 Set
2 Sets
3 Reps
6 Reps
@9
@8
3A
Calf Raise On Leg Press
3 Sets
15 Reps
@9
3B
Leg Press (45 Degrees)
3 Sets
15 Reps
@8
4
Hip Adductor (Machine)
2 Sets
20 Reps
@9
5A
Lateral Raise (Cable)
2 Sets
12 Reps
@8
5B
Cable Crunch
2 Sets
12 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
1 Set
2 Sets
3 Reps
8 Reps
@9
@8
2
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
3
Chest Press (Machine)
2 Sets
12 Reps
@8
4
Pullover (Machine)
2 Sets
15 Reps
@8
5A
Lateral Raise (Cable)
2 Sets
15 Reps
@8
5B
Tricep Pushdown (Cable)
2 Sets
15 Reps
@8
5C
Face Pull
2 Sets
15 Reps
@8
5D
Bicep Curl (Cable)
2 Sets
15 Reps
@8