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PPL 3days

by Mohamed Khalil
1 athletes joined

Program Description

PPL for people with knee problems

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 04, 2025 12:32
  • Last Edited
    Jun 18, 2025 08:09

Summary

Transform your physique with the PPL 3days program, a focused 6-week journey designed for those ready to commit to strength training three days a week. This program expertly combines push, pull, and leg workouts, ensuring balanced muscle development and optimal recovery. Each session is packed with targeted exercises like Lat Pulldowns, T-Bar Rows, and Leg Extensions, all crafted to build strength and enhance your overall fitness. Whether you're a beginner or experienced lifter, this program will empower you to push past your limits and achieve your fitness goals.
Muscle Engagement
Front
Back
MuscleSet
Chest
11.6%
Triceps
11.3%
Upper Back
11.1%
Biceps
9.7%
Lats
7.6%
Front Delts
7.4%
Rear Delts
6.9%
Middle Delts
4.4%
Quadriceps
4.2%
Hamstrings
4.2%
Forearms
3.8%
Cardio
3.2%
Adductors
3.2%
Abductors
3.2%
Calves
3.2%
Abs
2.7%
Glutes
2.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Chest Press (Machine)
4
12 reps
RPE 9
2
Incline Chest Press (Machine)
4
12 reps
RPE 9
3
Chest Fly (Machine)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Bird Dog
3
12 reps
RPE 9
8
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 9
2
Incline Chest Press (Machine)
4
12 reps
RPE 9
3
Chest Fly (Cable)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Bird Dog
3
12 reps
RPE 9
8
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 9
2
Incline Chest Press (Machine)
4
12 reps
RPE 9
3
Chest Fly (Cable)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Bird Dog
3
12 reps
RPE 9
8
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 9
2
Incline Chest Press (Machine)
4
12 reps
RPE 9
3
Chest Fly (Cable)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Bird Dog
3
12 reps
RPE 9
8
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 9
2
Incline Chest Press (Machine)
4
12 reps
RPE 9
3
Chest Fly (Cable)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Bird Dog
3
12 reps
RPE 9
8
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 9
2
Incline Chest Press (Machine)
4
12 reps
RPE 9
3
Chest Fly (Cable)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Bird Dog
3
12 reps
RPE 9
8
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
12 reps
RPE 9
2
T-Bar Row
4
10 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
4
12 reps
RPE 9
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Rope Biceps Hummer Curl
3
12 reps
RPE 9
6
Y Raise
2
12 reps
RPE 9
7
Plank
1
1
1 mins
1 mins
RPE 9
-
8
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
12 reps
RPE 9
2
T-Bar Row
4
10 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
4
12 reps
RPE 9
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Rope Biceps Hummer Curl
3
12 reps
RPE 9
6
Y Raise
2
12 reps
RPE 9
7
Plank
1
1
1 mins
1 mins
RPE 9
-
8
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
12 reps
RPE 9
2
T-Bar Row
4
10 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
4
12 reps
RPE 9
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Rope Biceps Hummer Curl
3
12 reps
RPE 9
6
Y Raise
2
12 reps
RPE 9
7
Plank
1
1
1 mins
1 mins
RPE 9
-
8
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
12 reps
RPE 9
2
T-Bar Row
4
10 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
4
12 reps
RPE 9
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Rope Biceps Hummer Curl
3
12 reps
RPE 9
6
Y Raise
2
12 reps
RPE 9
7
Plank
1
1
1 mins
1 mins
RPE 9
-
8
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
12 reps
RPE 9
2
T-Bar Row
4
10 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
4
12 reps
RPE 9
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Rope Biceps Hummer Curl
3
12 reps
RPE 9
6
Y Raise
2
12 reps
RPE 9
7
Plank
1
1
1 mins
1 mins
RPE 9
-
8
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
12 reps
RPE 9
2
T-Bar Row
4
10 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
4
12 reps
RPE 9
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Rope Biceps Hummer Curl
3
12 reps
RPE 9
6
Y Raise
2
12 reps
RPE 9
7
Plank
1
1
1 mins
1 mins
RPE 9
-
8
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
4
12 reps
RPE 9
2
Leg Curl
4
12 reps
RPE 9
3
Hip Adductor (Machine)
3
12 reps
RPE 9
4
Hip Abductor (Machine)
3
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 9
6
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
4
12 reps
RPE 9
2
Leg Curl
4
12 reps
RPE 9
3
Hip Adductor (Machine)
3
12 reps
RPE 9
4
Hip Abductor (Machine)
3
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 9
6
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
4
12 reps
RPE 9
2
Leg Curl
4
12 reps
RPE 9
3
Hip Adductor (Machine)
3
12 reps
RPE 9
4
Hip Abductor (Machine)
3
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 9
6
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
4
12 reps
RPE 9
2
Leg Curl
4
12 reps
RPE 9
3
Hip Adductor (Machine)
3
12 reps
RPE 9
4
Hip Abductor (Machine)
3
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 9
6
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
4
12 reps
RPE 9
2
Leg Curl
4
12 reps
RPE 9
3
Hip Adductor (Machine)
3
12 reps
RPE 9
4
Hip Abductor (Machine)
3
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 9
6
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
4
12 reps
RPE 9
2
Leg Curl
4
12 reps
RPE 9
3
Hip Adductor (Machine)
3
12 reps
RPE 9
4
Hip Abductor (Machine)
3
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 9
6
Cardio
1
15 mins
-
Week 1
1 / 6 Weeks
Day 2
1
Lat Pulldown (Single Arm)
4 Sets
12 Reps
@9
2
T-Bar Row
4 Sets
10 Reps
@9
3
Single Arm Rear Delt Cable Fly
4 Sets
12 Reps
@9
4
Bicep Curl (Cable)
3 Sets
12 Reps
@9
5
Rope Biceps Hummer Curl
3 Sets
12 Reps
@9
6
Y Raise
2 Sets
12 Reps
@9
7
Plank
1 Set
1 Set
1 mins
1 mins
@9
-
8
Cardio
1 Set
15 mins
-
Day 3
1
Leg Extension (Banded)
4 Sets
12 Reps
@9
2
Leg Curl
4 Sets
12 Reps
@9
3
Hip Adductor (Machine)
3 Sets
12 Reps
@9
4
Hip Abductor (Machine)
3 Sets
12 Reps
@9
5
Standing Calf Raise
3 Sets
12 Reps
@9
6
Cardio
1 Set
15 mins
-
Day 1
1
Chest Press (Machine)
4 Sets
12 Reps
@9
2
Incline Chest Press (Machine)
4 Sets
12 Reps
@9
3
Chest Fly (Machine)
3 Sets
12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
5
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@9
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@9
7
Bird Dog
3 Sets
12 Reps
@9
8
Cardio
1 Set
15 mins
-