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PPL

by Bhavesh R.
5 athletes joined

Program Description

**PPL: 12-Week Bodybuilding Program** Dive into this comprehensive 12-week Push-Pull-Legs (PPL) program designed for intermediate lifters aiming to build muscle and strength. With 36 sessions scheduled over the duration, each workout lasts approximately 80 minutes, ensuring an effective blend of intensity and volume. You'll engage in a variety of exercises targeting all major muscle groups, utilizing a full gym setup to maximize your training potential. Get ready to push your limits and transform your physique!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 03, 2025 03:01
  • Last Edited
    Aug 16, 2025 12:07

Summary

Transform your physique with this comprehensive 12-week Push-Pull-Legs (PPL) program, designed for those ready to elevate their strength training game. Committing just three days a week, you'll engage in targeted workouts that emphasize major muscle groups, ensuring balanced development and recovery. Each session includes a variety of exercises—like barbell squats, lat pulldowns, and seated rows—crafted to maximize your gains and enhance your overall performance. Get ready to build muscle, boost endurance, and redefine your limits!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Reverse Wrist Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Reverse Wrist Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Reverse Wrist Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Reverse Wrist Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Reverse Wrist Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Reverse Wrist Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Pinwheel Curl
3
10 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Face Away Cable Curl
3
10 reps
-
4
Pinwheel Curl
3
10 reps
-
5
Preacher Curl (Dumbbell)
3
10 reps
-
6
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Pinwheel Curl
3
10 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Face Away Cable Curl
3
10 reps
-
4
Pinwheel Curl
3
10 reps
-
5
Preacher Curl (Dumbbell)
3
10 reps
-
6
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Pinwheel Curl
3
10 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Face Away Cable Curl
3
10 reps
-
4
Pinwheel Curl
3
10 reps
-
5
Preacher Curl (Dumbbell)
3
10 reps
-
6
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Pinwheel Curl
3
10 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Face Away Cable Curl
3
10 reps
-
4
Pinwheel Curl
3
10 reps
-
5
Preacher Curl (Dumbbell)
3
10 reps
-
6
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Pinwheel Curl
3
10 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Face Away Cable Curl
3
10 reps
-
4
Pinwheel Curl
3
10 reps
-
5
Preacher Curl (Dumbbell)
3
10 reps
-
6
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Pinwheel Curl
3
10 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Face Away Cable Curl
3
10 reps
-
4
Pinwheel Curl
3
10 reps
-
5
Preacher Curl (Dumbbell)
3
10 reps
-
6
Abs Crunch (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press (45 Degrees)
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Hip Adductor (Machine)
3
20 reps
-
7
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Hip Adductor (Machine)
3
20 reps
-
7
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press (45 Degrees)
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Hip Adductor (Machine)
3
20 reps
-
7
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Hip Adductor (Machine)
3
20 reps
-
7
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press (45 Degrees)
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Hip Adductor (Machine)
3
20 reps
-
7
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Hip Adductor (Machine)
3
20 reps
-
7
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press (45 Degrees)
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Hip Adductor (Machine)
3
20 reps
-
7
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Hip Adductor (Machine)
3
20 reps
-
7
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press (45 Degrees)
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Hip Adductor (Machine)
3
20 reps
-
7
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Hip Adductor (Machine)
3
20 reps
-
7
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press (45 Degrees)
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Hip Adductor (Machine)
3
20 reps
-
7
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Hip Adductor (Machine)
3
20 reps
-
7
Standing Calf Raise
3
20 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Seated Row (Cable)
3 Sets
10 Reps
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Hammer Curl
3 Sets
10 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
5
Pinwheel Curl
3 Sets
10 Reps
-
6
Hanging Leg Raise
3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Leg Press (45 Degrees)
3 Sets
10 Reps
-
3
Seated Hamstring Curl
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
5
Hip Abductor (Machine)
3 Sets
20 Reps
-
6
Hip Adductor (Machine)
3 Sets
20 Reps
-
7
Standing Calf Raise
3 Sets
20 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
4
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
7
Reverse Wrist Curl (Barbell)
3 Sets
10 Reps
-