5.0
(1 rating)
Program Description
Strength and size. A lot of what I would consider "S tier" exercises. T1 and T2: Treat all 1 rep sets on T1 exercises as AMRAP Treat last set (or last 2 sets if ambitious) of each T1 and T2 as AMRAP Increase 1RM by minimum amount when able to get 3 or more reps on your 1+ set. Accessories: Increase weight by smallest increment once able to do the maximum reps listed for all sets. If you fail a set, drop the weight and do AMRAP sets for the remaining sets. AMRAP final set of first day on new weight regardless of failure on previous sets. If feeling good, add a drop set (AMRAP) to the end of whichever accessories you like (totalling 6 sets instead of the usual 5). Octopus to make up for the leg day we are missing. I just really hate a dedicated leg day twice a week.
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerlifting, Bodyweight Fitness, Powerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedFeb 19, 2024 03:51
- Last EditedJun 28, 2025 09:21
Summary
Unlock your strength potential with the PPLPP program, a comprehensive 8-week training plan designed for dedicated lifters. This 5-day split focuses on Push, Pull, Legs, and Power, ensuring balanced muscle development and optimal recovery. Each session is packed with compound movements like the Barbell Squat and Overhead Press, combined with accessory work to enhance your performance and aesthetics. Get ready to elevate your training and achieve the results you've been striving for!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Bench Press (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
4 reps
5 reps
6 reps
70%
80%
90%
85%
80%
75%
70%
2
Overhead Press (Barbell)
1
1
5
5 reps
5 reps
8 reps
50%
60%
65%
3
Dip (Assisted)
5
5-8 reps
-
4
Tricep Pushdown (Cable)
5
8-12 reps
-
5
Lateral Raise (Dumbbell)
5
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
4 reps
5 reps
6 reps
70%
80%
90%
85%
80%
75%
70%
2
Overhead Press (Barbell)
1
1
5
5 reps
5 reps
8 reps
50%
60%
65%
3
Squat (Barbell)
4
8 reps
65%
4
Dip (Assisted)
5
5-8 reps
-
5
Tricep Pushdown (Cable)
5
8-12 reps
-
6
Lateral Raise (Dumbbell)
5
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
4 reps
5 reps
6 reps
70%
80%
90%
85%
80%
75%
70%
2
Overhead Press (Barbell)
1
1
5
5 reps
5 reps
8 reps
40%
50%
60%
3
Dip (Assisted)
5
5-8 reps
-
4
Tricep Pushdown (Cable)
5
8-12 reps
-
5
Lateral Raise (Dumbbell)
5
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
4 reps
5 reps
6 reps
70%
80%
90%
85%
80%
75%
70%
2
Overhead Press (Barbell)
1
1
5
5 reps
5 reps
8 reps
40%
50%
60%
3
Dip (Assisted)
5
5-8 reps
-
4
Lateral Raise (Dumbbell)
5
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
4 reps
6 reps
70%
80%
90%
75%
65%
2
Overhead Press (Barbell)
1
1
5
5 reps
5 reps
8 reps
40%
50%
60%
3
Dip (Assisted)
5
5-8 reps
-
4
Lateral Raise (Dumbbell)
5
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
4 reps
6 reps
70%
80%
90%
75%
65%
2
Overhead Press (Barbell)
1
1
5
5 reps
5 reps
8 reps
40%
50%
60%
3
Dip (Assisted)
5
5-8 reps
-
4
Lateral Raise (Dumbbell)
5
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
4 reps
6 reps
70%
80%
90%
75%
65%
2
Overhead Press (Barbell)
1
1
5
5 reps
5 reps
8 reps
40%
50%
60%
3
Dip (Assisted)
5
5-8 reps
-
4
Lateral Raise (Dumbbell)
5
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
4 reps
6 reps
70%
80%
90%
75%
65%
2
Overhead Press (Barbell)
1
1
5
5 reps
5 reps
8 reps
40%
50%
60%
3
Dip (Assisted)
5
5-8 reps
-
4
Lateral Raise (Dumbbell)
5
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
4 reps
5 reps
6 reps
70%
80%
90%
85%
80%
75%
70%
2
Bent Over Row (Barbell)
1
1
5
5 reps
5 reps
8 reps
50%
60%
70%
3
Seated Row (Cable)
5
8-12 reps
-
4
Preacher Curl (Dumbbell)
5
10-15 reps
-
5
Face Pull
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
4 reps
5 reps
6 reps
70%
80%
90%
85%
80%
75%
70%
2
Bent Over Row (Barbell)
1
1
5
5 reps
5 reps
8 reps
50%
60%
70%
3
Seated Row (Cable)
5
8-12 reps
-
4
Preacher Curl (Dumbbell)
5
10-15 reps
-
5
Face Pull
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
4 reps
5 reps
6 reps
70%
80%
90%
85%
80%
75%
70%
2
Bent Over Row (Barbell)
1
1
5
5 reps
5 reps
8 reps
50%
60%
70%
3
Seated Row (Cable)
5
8-12 reps
-
4
Preacher Curl (Dumbbell)
5
10-15 reps
-
5
Face Pull
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
70%
80%
90%
75%
70%
65%
2
Bent Over Row (Barbell)
1
1
5
5 reps
5 reps
8 reps
50%
60%
65%
3
Seated Row (Cable)
5
8-12 reps
-
4
Preacher Curl (Dumbbell)
5
10-15 reps
-
5
Face Pull
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
70%
80%
90%
75%
70%
65%
2
Bent Over Row (Barbell)
1
1
5
5 reps
5 reps
8 reps
50%
60%
65%
3
Seated Row (Cable)
5
8-12 reps
-
4
Preacher Curl (Dumbbell)
5
10-15 reps
-
5
Face Pull
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
70%
80%
90%
75%
70%
65%
2
Bent Over Row (Barbell)
1
1
5
5 reps
5 reps
8 reps
50%
60%
65%
3
Seated Row (Cable)
5
8-12 reps
-
4
Preacher Curl (Dumbbell)
5
10-15 reps
-
5
Face Pull
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
70%
80%
90%
75%
70%
65%
2
Bent Over Row (Barbell)
1
1
5
5 reps
5 reps
8 reps
50%
60%
65%
3
Seated Row (Cable)
5
8-12 reps
-
4
Preacher Curl (Dumbbell)
5
10-15 reps
-
5
Face Pull
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
70%
80%
90%
75%
70%
65%
2
Bent Over Row (Barbell)
1
1
5
5 reps
5 reps
8 reps
50%
60%
65%
3
Seated Row (Cable)
5
8-12 reps
-
4
Preacher Curl (Dumbbell)
5
10-15 reps
-
5
Face Pull
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
4 reps
6 reps
70%
80%
90%
75%
65%
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Standing Calf Raise
5
10-15 reps
-
4
Incline Curl (Dumbbell)
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
4 reps
6 reps
70%
80%
90%
75%
65%
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Standing Calf Raise
5
10-15 reps
-
4
Incline Curl (Dumbbell)
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
4 reps
6 reps
70%
80%
90%
75%
65%
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Standing Calf Raise
5
10-15 reps
-
4
Incline Curl (Dumbbell)
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
4 reps
6 reps
70%
80%
90%
75%
65%
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Standing Calf Raise
5
10-15 reps
-
4
Incline Curl (Dumbbell)
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
4 reps
6 reps
70%
80%
90%
75%
65%
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Standing Calf Raise
5
10-15 reps
-
4
Incline Curl (Dumbbell)
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
4 reps
6 reps
70%
80%
90%
75%
65%
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Standing Calf Raise
5
10-15 reps
-
4
Incline Curl (Dumbbell)
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
4 reps
6 reps
70%
80%
90%
75%
65%
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Standing Calf Raise
5
10-15 reps
-
4
Incline Curl (Dumbbell)
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
4 reps
6 reps
70%
80%
90%
75%
65%
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Standing Calf Raise
5
10-15 reps
-
4
Incline Curl (Dumbbell)
5
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
1
1
5 reps
3 reps
1 reps
5 reps
7 reps
70%
80%
90%
75%
70%
2
Bench Press (Barbell)
1
1
5
5 reps
5 reps
8 reps
50%
60%
70%
3
Dip (Assisted)
5
5-8 reps
-
4
Tricep Pushdown (Cable)
5
8-12 reps
-
5
Lateral Raise (Dumbbell)
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
3 reps
1 reps
4 reps
5 reps
6 reps
70%
80%
90%
80%
75%
70%
2
Bench Press (Barbell)
1
1
5
5 reps
5 reps
8 reps
50%
60%
65%
3
Dip (Assisted)
5
5-8 reps
-
4
Tricep Pushdown (Cable)
5
8-12 reps
-
5
Lateral Raise (Dumbbell)
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
3 reps
1 reps
4 reps
5 reps
6 reps
70%
80%
90%
80%
75%
70%
2
Bench Press (Barbell)
1
1
5
5 reps
5 reps
8 reps
50%
60%
65%
3
Dip (Assisted)
5
5-8 reps
-
4
Tricep Pushdown (Cable)
5
8-12 reps
-
5
Lateral Raise (Dumbbell)
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
3 reps
1 reps
4 reps
5 reps
6 reps
70%
80%
90%
80%
75%
70%
2
Bench Press (Barbell)
1
1
5
5 reps
5 reps
8 reps
50%
60%
65%
3
Dip (Assisted)
5
5-8 reps
-
4
Lateral Raise (Dumbbell)
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
3 reps
1 reps
4 reps
5 reps
6 reps
70%
80%
90%
80%
75%
70%
2
Bench Press (Barbell)
1
1
5
5 reps
5 reps
8 reps
50%
60%
65%
3
Dip (Assisted)
5
5-8 reps
-
4
Lateral Raise (Dumbbell)
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
3 reps
1 reps
4 reps
5 reps
6 reps
70%
80%
90%
80%
75%
70%
2
Bench Press (Barbell)
1
1
5
5 reps
5 reps
8 reps
50%
60%
65%
3
Dip (Assisted)
5
5-8 reps
-
4
Lateral Raise (Dumbbell)
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
3 reps
1 reps
4 reps
5 reps
6 reps
70%
80%
90%
80%
75%
70%
2
Bench Press (Barbell)
1
1
5
5 reps
5 reps
8 reps
50%
60%
65%
3
Dip (Assisted)
5
5-8 reps
-
4
Lateral Raise (Dumbbell)
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
3 reps
1 reps
4 reps
5 reps
6 reps
70%
80%
90%
80%
75%
70%
2
Bench Press (Barbell)
1
1
5
5 reps
5 reps
8 reps
50%
60%
65%
3
Dip (Assisted)
5
5-8 reps
-
4
Lateral Raise (Dumbbell)
5
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
70%
70%
70%
2
Pull-Up (Assisted)
5
5-8 reps
-
3
Lat Pulldown
5
8-12 reps
-
4
Bicep Curl (Barbell)
5
10-15 reps
-
5
Face Pull
5
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
70%
70%
70%
2
Pull-Up (Assisted)
5
5-8 reps
-
3
Lat Pulldown
5
8-12 reps
-
4
Bicep Curl (Barbell)
5
10-15 reps
-
5
Face Pull
5
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4
5 reps
5 reps
5 reps
50%
60%
70%
2
Pull-Up (Assisted)
5
5-8 reps
-
3
Lat Pulldown
5
8-12 reps
-
4
Bicep Curl (Barbell)
5
10-15 reps
-
5
Face Pull
5
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4
5 reps
5 reps
5 reps
50%
60%
70%
2
Pull-Up (Assisted)
5
5-8 reps
-
3
Lat Pulldown
5
8-12 reps
-
4
Bicep Curl (Barbell)
5
10-15 reps
-
5
Face Pull
5
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4
5 reps
5 reps
5 reps
50%
60%
70%
2
Pull-Up (Assisted)
5
5-8 reps
-
3
Lat Pulldown
5
8-12 reps
-
4
Bicep Curl (Barbell)
5
10-15 reps
-
5
Face Pull
5
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4
5 reps
5 reps
5 reps
50%
60%
70%
2
Pull-Up (Assisted)
5
5-8 reps
-
3
Lat Pulldown
5
8-12 reps
-
4
Bicep Curl (Barbell)
5
10-15 reps
-
5
Face Pull
5
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4
5 reps
5 reps
5 reps
50%
60%
70%
2
Pull-Up (Assisted)
5
5-8 reps
-
3
Lat Pulldown
5
8-12 reps
-
4
Bicep Curl (Barbell)
5
10-15 reps
-
5
Face Pull
5
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4
5 reps
5 reps
5 reps
50%
60%
70%
2
Pull-Up (Assisted)
5
5-8 reps
-
3
Lat Pulldown
5
8-12 reps
-
4
Bicep Curl (Barbell)
5
10-15 reps
-
5
Face Pull
5
8-12 reps
-
Week 1
1 / 8 Weeks
Day 4
1
Overhead Press (Barbell)1 Set
2 Sets
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
5 Reps
7 Reps
70%
80%
90%
75%
70%
2
Bench Press (Barbell)1 Set
1 Set
5 Sets
5 Reps
5 Reps
8 Reps
50%
60%
70%
3
Dip (Assisted)5 Sets
5-8 Reps
-
4
Tricep Pushdown (Cable)5 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)5 Sets
10-15 Reps
-
Day 3
1
Squat (Barbell)2 Sets
2 Sets
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
4 Reps
6 Reps
70%
80%
90%
75%
65%
2
Romanian Deadlift (Barbell)4 Sets
5-8 Reps
-
3
Standing Calf Raise5 Sets
10-15 Reps
-
4
Incline Curl (Dumbbell)5 Sets
15-20 Reps
-
Day 5
1
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
8 Reps
7 Reps
6 Reps
5 Reps
50%
60%
70%
70%
70%
70%
2
Pull-Up (Assisted)5 Sets
5-8 Reps
-
3
Lat Pulldown5 Sets
8-12 Reps
-
4
Bicep Curl (Barbell)5 Sets
10-15 Reps
-
5
Face Pull5 Sets
8-12 Reps
-
Day 2
1
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
4 Reps
5 Reps
6 Reps
70%
80%
90%
85%
80%
75%
70%
2
Bent Over Row (Barbell)1 Set
1 Set
5 Sets
5 Reps
5 Reps
8 Reps
50%
60%
70%
3
Seated Row (Cable)5 Sets
8-12 Reps
-
4
Preacher Curl (Dumbbell)5 Sets
10-15 Reps
-
5
Face Pull5 Sets
8-12 Reps
-
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
4 Reps
5 Reps
6 Reps
70%
80%
90%
85%
80%
75%
70%
2
Overhead Press (Barbell)1 Set
1 Set
5 Sets
5 Reps
5 Reps
8 Reps
50%
60%
65%
3
Dip (Assisted)5 Sets
5-8 Reps
-
4
Tricep Pushdown (Cable)5 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)5 Sets
10-15 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00Â /Â 5
SplatterboxAge 33, Man
a year ago
3 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
I've adjusted this program a fair bit since making it. Please feel free to make a review or recommendations.