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PPL Cut

by Omar S.

Program Description

**PPL Cut** is a dynamic 3-week program designed for intermediate lifters looking to enhance their strength and aesthetics through a powerbuilding approach. Training six days a week, you'll engage in a well-structured split focusing on push, pull, and leg workouts, utilizing a full gym for optimal results. Each session includes a mix of compound and isolation exercises, ensuring you build muscle while cutting fat effectively. Get ready to challenge yourself and see significant progress in just 18 days!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 28, 2025 10:44
  • Last Edited
    Jul 10, 2025 01:14

Summary

Embark on a transformative 3-week journey with the PPL Cut program, designed for those looking to shed fat while maintaining strength. This intense 6-day-a-week regimen balances pull, push, and leg workouts, incorporating a variety of exercises such as weighted pull-ups, bench presses, and cable tricep extensions. Each session is crafted to challenge your limits, ensuring you maximize muscle retention while achieving a leaner physique. Get ready to elevate your training and see real results!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.9%
Lats
10.8%
Front Delts
10.7%
Biceps
8.9%
Middle Delts
8.9%
Chest
8.9%
Triceps
7.3%
Hamstrings
6.2%
Glutes
5.9%
Quadriceps
5.5%
Calves
4.4%
Lower Back
4.1%
Abductors
2.5%
Abs
0.9%
Forearms
0.9%
Rear Delts
0.9%
Adductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
AMRAP
RPE 9
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
4
Upright Row (Barbell)
3
12 reps
RPE 8.5
5
Back Extension (Weighted)
2
8 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
AMRAP
RPE 9
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
4
Upright Row (Barbell)
3
12 reps
RPE 8.5
5
Back Extension (Weighted)
2
8 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
AMRAP
RPE 9
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
4
Upright Row (Barbell)
3
12 reps
RPE 8.5
5
Back Extension (Weighted)
2
8 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 9.5
2
Chest Press (Machine)
2
8-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
4
Chest Fly (Cable)
3
8-10 reps
RPE 9
5
Tricep Extension (Cable)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 9.5
2
Chest Press (Machine)
2
8-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
4
Chest Fly (Cable)
3
8-10 reps
RPE 9
5
Tricep Extension (Cable)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 9.5
2
Chest Press (Machine)
2
8-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
4
Chest Fly (Cable)
3
8-10 reps
RPE 9
5
Tricep Extension (Cable)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8 reps
RPE 9
2
Calf Raise (Leg Press)
3
15 reps
RPE 9
3
Leg Press
2
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8 reps
RPE 9
2
Calf Raise (Leg Press)
3
15 reps
RPE 9
3
Leg Press
2
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8 reps
RPE 9
2
Calf Raise (Leg Press)
3
15 reps
RPE 9
3
Leg Press
2
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 9
2
Seated Row (Cable)
2
8-10 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
10 reps
RPE 10
5
Shrug (Barbell)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 9
2
Seated Row (Cable)
2
8-10 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
10 reps
RPE 10
5
Shrug (Barbell)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 9
2
Seated Row (Cable)
2
8-10 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
10 reps
RPE 10
5
Shrug (Barbell)
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Chest Fly (Machine)
3
6 reps
RPE 10
3
Shoulder Press (Machine)
3
8 reps
RPE 9
4
Overhead Extension (EZ Bar)
2
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Chest Fly (Machine)
3
6 reps
RPE 10
3
Shoulder Press (Machine)
3
8 reps
RPE 9
4
Overhead Extension (EZ Bar)
2
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Chest Fly (Machine)
3
6 reps
RPE 10
3
Shoulder Press (Machine)
3
8 reps
RPE 9
4
Overhead Extension (EZ Bar)
2
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Good Morning
2
12 reps
RPE 7.5
4
Leg Extension
1
AMRAP
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Good Morning
2
12 reps
RPE 7.5
4
Leg Extension
1
AMRAP
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Good Morning
2
12 reps
RPE 7.5
4
Leg Extension
1
AMRAP
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 9
Week 1
1 / 3 Weeks
Day 1
1
Pull-Up (Weighted)
1 Set
AMRAP
@9
2
Lat Pulldown
2 Sets
8-12 Reps
@10
3
Chest Supported Row (Machine)
3 Sets
6-8 Reps
@9
4
Upright Row (Barbell)
3 Sets
12 Reps
@8.5
5
Back Extension (Weighted)
2 Sets
8 Reps
@10
6
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
6 Reps
@9.5
2
Chest Press (Machine)
2 Sets
8-10 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
4
Chest Fly (Cable)
3 Sets
8-10 Reps
@9
5
Tricep Extension (Cable)
3 Sets
6-8 Reps
@10
Day 3
1
Leg Curl
3 Sets
8 Reps
@9
2
Calf Raise (Leg Press)
3 Sets
15 Reps
@9
3
Leg Press
2 Sets
8 Reps
@9
4
Leg Extension
3 Sets
10 Reps
@10
5
Hip Abductor (Machine)
3 Sets
10 Reps
@10
Day 4
1
Lat Pulldown
3 Sets
8-12 Reps
@9
2
Seated Row (Cable)
2 Sets
8-10 Reps
@9
3
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@9
4
Lat Pulldown (Single Arm)
3 Sets
10 Reps
@10
5
Shrug (Barbell)
3 Sets
8-10 Reps
@10
Day 5
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@9
2
Chest Fly (Machine)
3 Sets
6 Reps
@10
3
Shoulder Press (Machine)
3 Sets
8 Reps
@9
4
Overhead Extension (EZ Bar)
2 Sets
10 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
6
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@10
Day 6
1
Squat (Paused)
1 Set
8 Reps
@9
2
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@9
3
Good Morning
2 Sets
12 Reps
@7.5
4
Leg Extension
1 Set
AMRAP
@10
5
Standing Calf Raise
3 Sets
15 Reps
@9