logo
BoostcampPNG

mishas PPLM

by Misha
8 athletes joined
5.0
(1 rating)

Program Description

building muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 26, 2024 08:24
  • Last Edited
    Feb 05, 2025 02:44
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 10
2
Leg Raise (Captain's Chair)
2
17 reps
-
3
Barbell Row
2
-
4
Standing Calf Raise
1
200 reps
-
5
Single Arm High Row (Cable)
2
20 reps
-
6
Rear Delt Fly (Dumbbell)
5
15 reps
-
7
Bicep Curl (EZ Bar)
3
12 reps
-
8
Pullover (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 10
2
Leg Raise (Captain's Chair)
2
17 reps
-
3
Barbell Row
2
-
4
Standing Calf Raise
1
200 reps
-
5
Single Arm High Row (Cable)
2
20 reps
-
6
Rear Delt Fly (Dumbbell)
5
15 reps
-
7
Bicep Curl (EZ Bar)
3
12 reps
-
8
Pullover (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 10
2
Leg Raise (Captain's Chair)
2
17 reps
-
3
Barbell Row
2
-
4
Standing Calf Raise
1
200 reps
-
5
Single Arm High Row (Cable)
2
20 reps
-
6
Rear Delt Fly (Dumbbell)
5
15 reps
-
7
Bicep Curl (EZ Bar)
3
12 reps
-
8
Pullover (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 10
2
Leg Raise (Captain's Chair)
2
17 reps
-
3
Barbell Row
2
-
4
Standing Calf Raise
1
200 reps
-
5
Single Arm High Row (Cable)
2
20 reps
-
6
Rear Delt Fly (Dumbbell)
5
15 reps
-
7
Bicep Curl (EZ Bar)
3
12 reps
-
8
Pullover (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 10
2
Leg Raise (Captain's Chair)
2
17 reps
-
3
Barbell Row
2
-
4
Standing Calf Raise
1
200 reps
-
5
Single Arm High Row (Cable)
2
20 reps
-
6
Rear Delt Fly (Dumbbell)
5
15 reps
-
7
Bicep Curl (EZ Bar)
3
12 reps
-
8
Pullover (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 10
2
Leg Raise (Captain's Chair)
2
17 reps
-
3
Barbell Row
2
-
4
Standing Calf Raise
1
200 reps
-
5
Single Arm High Row (Cable)
2
20 reps
-
6
Rear Delt Fly (Dumbbell)
5
15 reps
-
7
Bicep Curl (EZ Bar)
3
12 reps
-
8
Pullover (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Standing Shoulder Press (Dumbbell)
3
-
3
Dip (Weighted)
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Sit Up
3
30 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Deficit Push Up
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Standing Shoulder Press (Dumbbell)
3
-
3
Dip (Weighted)
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Sit Up
3
30 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Deficit Push Up
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Standing Shoulder Press (Dumbbell)
3
-
3
Dip (Weighted)
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Sit Up
3
30 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Deficit Push Up
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Standing Shoulder Press (Dumbbell)
3
-
3
Dip (Weighted)
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Sit Up
3
30 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Deficit Push Up
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Standing Shoulder Press (Dumbbell)
3
-
3
Dip (Weighted)
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Sit Up
3
30 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Deficit Push Up
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Standing Shoulder Press (Dumbbell)
3
-
3
Dip (Weighted)
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Sit Up
3
30 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Deficit Push Up
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
-
-
-
2
Preacher Curl (EZ Bar)
4
-
3
Good Morning
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
27 reps
-
6
Leg Curl
3
-
7
Neck Curl
3
12 reps
-
8
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
-
-
-
2
Preacher Curl (EZ Bar)
4
-
3
Good Morning
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
27 reps
-
6
Leg Curl
3
-
7
Neck Curl
3
12 reps
-
8
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
-
-
-
2
Preacher Curl (EZ Bar)
4
-
3
Good Morning
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
27 reps
-
6
Leg Curl
3
-
7
Neck Curl
3
12 reps
-
8
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
-
-
-
2
Preacher Curl (EZ Bar)
4
-
3
Good Morning
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
27 reps
-
6
Leg Curl
3
-
7
Neck Curl
3
12 reps
-
8
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
-
-
-
2
Preacher Curl (EZ Bar)
4
-
3
Good Morning
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
27 reps
-
6
Leg Curl
3
-
7
Neck Curl
3
12 reps
-
8
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
-
-
-
2
Preacher Curl (EZ Bar)
4
-
3
Good Morning
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
27 reps
-
6
Leg Curl
3
-
7
Neck Curl
3
12 reps
-
8
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
5
-
2
Bench Press (Close Grip)
5
15 reps
-
3
Hammer Curl
2
30 reps
-
4
Tricep Kickback
2
15 reps
-
5
Neck Extension
3
12 reps
-
6
Lat Pulldown
2
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
5
-
2
Bench Press (Close Grip)
5
15 reps
-
3
Hammer Curl
2
30 reps
-
4
Tricep Kickback
2
15 reps
-
5
Neck Extension
3
12 reps
-
6
Lat Pulldown
2
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
5
-
2
Bench Press (Close Grip)
5
15 reps
-
3
Hammer Curl
2
30 reps
-
4
Tricep Kickback
2
15 reps
-
5
Neck Extension
3
12 reps
-
6
Lat Pulldown
2
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
5
-
2
Bench Press (Close Grip)
5
15 reps
-
3
Hammer Curl
2
30 reps
-
4
Tricep Kickback
2
15 reps
-
5
Neck Extension
3
12 reps
-
6
Lat Pulldown
2
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
5
-
2
Bench Press (Close Grip)
5
15 reps
-
3
Hammer Curl
2
30 reps
-
4
Tricep Kickback
2
15 reps
-
5
Neck Extension
3
12 reps
-
6
Lat Pulldown
2
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
5
-
2
Bench Press (Close Grip)
5
15 reps
-
3
Hammer Curl
2
30 reps
-
4
Tricep Kickback
2
15 reps
-
5
Neck Extension
3
12 reps
-
6
Lat Pulldown
2
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Week 1
1 / 6 Weeks
Day 4
1
One Arm Lateral Raise (Dumbbell)
5 Sets
-
2
Bench Press (Close Grip)
5 Sets
15 Reps
-
3
Hammer Curl
2 Sets
30 Reps
-
4
Tricep Kickback
2 Sets
15 Reps
-
5
Neck Extension
3 Sets
12 Reps
-
6
Lat Pulldown
2 Sets
15 Reps
-
7
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
-
Day 1
1
Pull-Up (Weighted)
3 Sets
10 Reps
@10
2
Leg Raise (Captain's Chair)
2 Sets
17 Reps
-
3
Barbell Row
2 Sets
-
4
Standing Calf Raise
1 Set
200 Reps
-
5
Single Arm High Row (Cable)
2 Sets
20 Reps
-
6
Rear Delt Fly (Dumbbell)
5 Sets
15 Reps
-
7
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
8
Pullover (Dumbbell)
2 Sets
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
-
-
-
2
Preacher Curl (EZ Bar)
4 Sets
-
3
Good Morning
3 Sets
12 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Standing Calf Raise
3 Sets
27 Reps
-
6
Leg Curl
3 Sets
-
7
Neck Curl
3 Sets
12 Reps
-
8
Wrist Curls
2 Sets
-
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
-
2
Standing Shoulder Press (Dumbbell)
3 Sets
-
3
Dip (Weighted)
3 Sets
12 Reps
-
4
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
-
5
Sit Up
3 Sets
30 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
7
Deficit Push Up
2 Sets
30 Reps
-