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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
    Jun 28, 2025 11:25
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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