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Triple Threat

by XOChain
1 athletes joined

Program Description

Full body PPL split :) No time to train? Get in the gym and throw some mass on.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 11, 2025 03:56
  • Last Edited
    Feb 11, 2025 02:31
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Chest Press (Machine)
3
5-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 10
4
Back Extension (Weighted)
2
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Chest Press (Machine)
3
5-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 10
4
Back Extension (Weighted)
2
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Chest Press (Machine)
3
5-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 10
4
Back Extension (Weighted)
2
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Chest Press (Machine)
3
5-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 10
4
Back Extension (Weighted)
2
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Chest Press (Machine)
3
5-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 10
4
Back Extension (Weighted)
2
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Chest Press (Machine)
3
5-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 10
4
Back Extension (Weighted)
2
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Chest Press (Machine)
3
5-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 10
4
Back Extension (Weighted)
2
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Chest Press (Machine)
3
5-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 10
4
Back Extension (Weighted)
2
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 10
2
Hack Squat
2
5-10 reps
RPE 10
3
Seated Dip (Machine)
2
5-10 reps
RPE 10
4
Upright Row (Barbell)
2
8-10 reps
RPE 10
5
Standing Pullover (Cable)
2
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
8
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 10
2
Hack Squat
2
5-10 reps
RPE 10
3
Seated Dip (Machine)
2
5-10 reps
RPE 10
4
Upright Row (Barbell)
2
8-10 reps
RPE 10
5
Standing Pullover (Cable)
2
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
8
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 10
2
Hack Squat
2
5-10 reps
RPE 10
3
Seated Dip (Machine)
2
5-10 reps
RPE 10
4
Upright Row (Barbell)
2
8-10 reps
RPE 10
5
Standing Pullover (Cable)
2
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
8
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 10
2
Hack Squat
2
5-10 reps
RPE 10
3
Seated Dip (Machine)
2
5-10 reps
RPE 10
4
Upright Row (Barbell)
2
8-10 reps
RPE 10
5
Standing Pullover (Cable)
2
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
8
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 10
2
Hack Squat
2
5-10 reps
RPE 10
3
Seated Dip (Machine)
2
5-10 reps
RPE 10
4
Upright Row (Barbell)
2
8-10 reps
RPE 10
5
Standing Pullover (Cable)
2
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
8
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 10
2
Hack Squat
2
5-10 reps
RPE 10
3
Seated Dip (Machine)
2
5-10 reps
RPE 10
4
Upright Row (Barbell)
2
8-10 reps
RPE 10
5
Standing Pullover (Cable)
2
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
8
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 10
2
Hack Squat
2
5-10 reps
RPE 10
3
Seated Dip (Machine)
2
5-10 reps
RPE 10
4
Upright Row (Barbell)
2
8-10 reps
RPE 10
5
Standing Pullover (Cable)
2
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
8
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 10
2
Hack Squat
2
5-10 reps
RPE 10
3
Seated Dip (Machine)
2
5-10 reps
RPE 10
4
Upright Row (Barbell)
2
8-10 reps
RPE 10
5
Standing Pullover (Cable)
2
8-10 reps
RPE 10
6
Lateral Raise (Cable)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
8
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8-15 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
5
Leg Extension
2
5-10 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
8
Lateral Raise (Cable)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8-15 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
5
Leg Extension
2
5-10 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
8
Lateral Raise (Cable)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8-15 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
5
Leg Extension
2
5-10 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
8
Lateral Raise (Cable)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8-15 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
5
Leg Extension
2
5-10 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
8
Lateral Raise (Cable)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8-15 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
5
Leg Extension
2
5-10 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
8
Lateral Raise (Cable)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8-15 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
5
Leg Extension
2
5-10 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
8
Lateral Raise (Cable)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8-15 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
5
Leg Extension
2
5-10 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
8
Lateral Raise (Cable)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8-15 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
5
Leg Extension
2
5-10 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
8
Lateral Raise (Cable)
3
8-10 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Lat Pulldown
2 Sets
8-10 Reps
@8
2
Chest Press (Machine)
3 Sets
5-10 Reps
@10
3
Walking Lunge (Dumbbell)
2 Sets
10-12 Reps
@10
4
Back Extension (Weighted)
2 Sets
10-12 Reps
@10
5
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@10
6
Lateral Raise (Cable)
2 Sets
8-10 Reps
@10
7
Single Arm Tricep Extension (Cable)
3 Sets
8-10 Reps
@10
Day 2
1
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
2
Hack Squat
2 Sets
5-10 Reps
@10
3
Seated Dip (Machine)
2 Sets
5-10 Reps
@10
4
Upright Row (Barbell)
2 Sets
8-10 Reps
@10
5
Standing Pullover (Cable)
2 Sets
8-10 Reps
@10
6
Lateral Raise (Cable)
2 Sets
8-10 Reps
@10
7
Single Arm Tricep Extension (Cable)
3 Sets
8-10 Reps
@10
8
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@10
Day 3
1
Cable Crunch
2 Sets
8-15 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
5-10 Reps
@10
5
Leg Extension
2 Sets
5-10 Reps
@10
6
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
@10
7
Single Arm Tricep Extension (Cable)
3 Sets
8-10 Reps
@10
8
Lateral Raise (Cable)
3 Sets
8-10 Reps
@10