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PPL 3 Day

by Dakota M.
27 athletes joined

Program Description

To get stronger and get bigger.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 26, 2024 08:39
  • Last Edited
    Feb 21, 2025 02:11
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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
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
Lat Pulldown
4
12 reps
RPE 9
2
Rear Delt Fly (Machine)
3
15 reps
RPE 9
3
Bent Over Row (Barbell)
4
10 reps
RPE 6
4
Hammer Curl
4
12 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
7
Upright Row (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Rear Delt Fly (Machine)
3
15 reps
RPE 9
3
Bent Over Row (Barbell)
4
10 reps
RPE 8
4
Hammer Curl
4
12 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
7
Upright Row (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Rear Delt Fly (Machine)
3
15 reps
RPE 9
3
Bent Over Row (Barbell)
4
8 reps
RPE 6
4
Hammer Curl
4
12 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
7
Upright Row (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Rear Delt Fly (Machine)
3
15 reps
RPE 9
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Hammer Curl
4
12 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
7
Upright Row (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Rear Delt Fly (Machine)
3
15 reps
RPE 9
3
Bent Over Row (Barbell)
4
6 reps
RPE 6
4
Hammer Curl
4
12 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
7
Upright Row (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Rear Delt Fly (Machine)
3
15 reps
RPE 9
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Hammer Curl
4
12 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
7
Upright Row (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Rear Delt Fly (Machine)
3
15 reps
RPE 9
3
Bent Over Row (Barbell)
4
10 reps
RPE 6
4
Hammer Curl
4
12 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
7
Upright Row (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Rear Delt Fly (Machine)
3
15 reps
RPE 9
3
Bent Over Row (Barbell)
4
10 reps
RPE 8
4
Hammer Curl
4
12 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
7
Upright Row (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Rear Delt Fly (Machine)
3
15 reps
RPE 9
3
Bent Over Row (Barbell)
4
8 reps
RPE 6
4
Hammer Curl
4
12 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
7
Upright Row (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Rear Delt Fly (Machine)
3
15 reps
RPE 9
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Hammer Curl
4
12 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
7
Upright Row (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Rear Delt Fly (Machine)
3
15 reps
RPE 9
3
Bent Over Row (Barbell)
4
10 reps
RPE 6
4
Hammer Curl
4
12 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
7
Upright Row (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Rear Delt Fly (Machine)
3
15 reps
RPE 9
3
Bent Over Row (Barbell)
4
10 reps
RPE 6
4
Hammer Curl
4
12 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
7
Upright Row (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6
2
Hamstring Curl
4
12 reps
RPE 9
3
Leg Extension
4
15 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Hack Squat
3
10 reps
RPE 7
6
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Hamstring Curl
4
12 reps
RPE 9
3
Leg Extension
4
15 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Hack Squat
3
10 reps
RPE 7
6
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 6
2
Hamstring Curl
4
12 reps
RPE 9
3
Leg Extension
4
15 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
5
Hack Squat
3
10 reps
RPE 7
6
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hamstring Curl
4
12 reps
RPE 9
3
Leg Extension
4
15 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Hack Squat
3
10 reps
RPE 7
6
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 6
2
Hamstring Curl
4
12 reps
RPE 9
3
Leg Extension
4
15 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Hack Squat
3
10 reps
RPE 7
6
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Hamstring Curl
4
12 reps
RPE 9
3
Leg Extension
4
15 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Hack Squat
3
10 reps
RPE 7
6
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 6
2
Hamstring Curl
4
12 reps
RPE 9
3
Leg Extension
4
15 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Hack Squat
3
10 reps
RPE 7
6
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Hamstring Curl
4
12 reps
RPE 9
3
Leg Extension
4
15 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Hack Squat
3
10 reps
RPE 7
6
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 6
2
Hamstring Curl
4
12 reps
RPE 9
3
Leg Extension
4
15 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Hack Squat
3
10 reps
RPE 7
6
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Hamstring Curl
4
12 reps
RPE 9
3
Leg Extension
4
15 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Hack Squat
3
10 reps
RPE 7
6
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 9
2
Hamstring Curl
4
12 reps
RPE 9
3
Leg Extension
4
15 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Hack Squat
3
10 reps
RPE 7
6
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3 reps
3 reps
3 reps
RPE 6
RPE 8
RPE 10
2
Hamstring Curl
4
12 reps
RPE 9
3
Leg Extension
4
15 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Hack Squat
3
10 reps
RPE 7
6
Standing Calf Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 6
2
Tricep Pushdown (Cable)
4
12 reps
RPE 9
3
Chest Fly (Machine)
4
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
5
Shoulder Press (Plate Loaded)
4
12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
8
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 8
2
Tricep Pushdown (Cable)
4
12 reps
RPE 9
3
Chest Fly (Machine)
4
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
5
Shoulder Press (Plate Loaded)
4
12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
8
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 6
2
Tricep Pushdown (Cable)
4
12 reps
RPE 9
3
Chest Fly (Machine)
4
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
5
Shoulder Press (Plate Loaded)
4
12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
8
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Tricep Pushdown (Cable)
4
12 reps
RPE 9
3
Chest Fly (Machine)
4
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
5
Shoulder Press (Plate Loaded)
4
12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
8
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 6
2
Tricep Pushdown (Cable)
4
12 reps
RPE 9
3
Chest Fly (Machine)
4
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
5
Shoulder Press (Plate Loaded)
4
12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
8
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Tricep Pushdown (Cable)
4
12 reps
RPE 9
3
Chest Fly (Machine)
4
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
5
Shoulder Press (Plate Loaded)
4
12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
8
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 6
2
Tricep Pushdown (Cable)
4
12 reps
RPE 9
3
Chest Fly (Machine)
4
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
5
Shoulder Press (Plate Loaded)
4
12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
8
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Tricep Pushdown (Cable)
4
12 reps
RPE 9
3
Chest Fly (Machine)
4
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
5
Shoulder Press (Plate Loaded)
4
12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
8
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 6
2
Tricep Pushdown (Cable)
4
12 reps
RPE 9
3
Chest Fly (Machine)
4
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
5
Shoulder Press (Plate Loaded)
4
12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
8
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Tricep Pushdown (Cable)
4
12 reps
RPE 9
3
Chest Fly (Machine)
4
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
5
Shoulder Press (Plate Loaded)
4
12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
8
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 9
2
Tricep Pushdown (Cable)
4
12 reps
RPE 9
3
Chest Fly (Machine)
4
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
5
Shoulder Press (Plate Loaded)
4
12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
8
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
3 reps
3 reps
3 reps
1 reps
RPE 6
RPE 8
RPE 10
RPE 10
2
Tricep Pushdown (Cable)
4
12 reps
RPE 9
3
Chest Fly (Machine)
4
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
5
Shoulder Press (Plate Loaded)
4
12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
8
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown
4 Sets
12 Reps
@9
2
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
3
Bent Over Row (Barbell)
4 Sets
10 Reps
@6
4
Hammer Curl
4 Sets
12 Reps
@9
5
Seated Row (Cable)
3 Sets
12 Reps
@9
6
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@9
7
Upright Row (Cable)
3 Sets
12 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@6
2
Hamstring Curl
4 Sets
12 Reps
@9
3
Leg Extension
4 Sets
15 Reps
@9
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
5
Hack Squat
3 Sets
10 Reps
@7
6
Standing Calf Raise
3 Sets
15 Reps
@10
Day 3
1
Bench Press (Barbell)
4 Sets
10 Reps
@6
2
Tricep Pushdown (Cable)
4 Sets
12 Reps
@9
3
Chest Fly (Machine)
4 Sets
15 Reps
@9
4
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@9
5
Shoulder Press (Plate Loaded)
4 Sets
12 Reps
@9
6
Skull Crusher (Barbell)
3 Sets
10 Reps
@9
7
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@9
8
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@9