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PPL, Arms

by senus
2 athletes joined

Program Description

Hypertrophy & Aesthetics

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 05, 2025 09:37
  • Last Edited
    Jan 09, 2025 06:26
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Tricep Pushdown (Cable)
4
12-15 reps
-
6
Chest Fly (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Tricep Pushdown (Cable)
4
12-15 reps
-
6
Chest Fly (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Tricep Pushdown (Cable)
4
12-15 reps
-
6
Chest Fly (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Tricep Pushdown (Cable)
4
12-15 reps
-
6
Chest Fly (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Tricep Pushdown (Cable)
4
12-15 reps
-
6
Chest Fly (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Tricep Pushdown (Cable)
4
12-15 reps
-
6
Chest Fly (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Tricep Pushdown (Cable)
4
12-15 reps
-
6
Chest Fly (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Tricep Pushdown (Cable)
4
12-15 reps
-
6
Chest Fly (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Tricep Pushdown (Cable)
4
12-15 reps
-
6
Chest Fly (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Tricep Pushdown (Cable)
4
12-15 reps
-
6
Chest Fly (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Tricep Pushdown (Cable)
4
12-15 reps
-
6
Chest Fly (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Tricep Pushdown (Cable)
4
12-15 reps
-
6
Chest Fly (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
4
10-12 reps
-
4
Leg Curl
4
10-12 reps
-
5
Seated Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
4
10-12 reps
-
4
Leg Curl
4
10-12 reps
-
5
Seated Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
4
10-12 reps
-
4
Leg Curl
4
10-12 reps
-
5
Seated Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
4
10-12 reps
-
4
Leg Curl
4
10-12 reps
-
5
Seated Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
4
10-12 reps
-
4
Leg Curl
4
10-12 reps
-
5
Seated Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
4
10-12 reps
-
4
Leg Curl
4
10-12 reps
-
5
Seated Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
4
10-12 reps
-
4
Leg Curl
4
10-12 reps
-
5
Seated Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
4
10-12 reps
-
4
Leg Curl
4
10-12 reps
-
5
Seated Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
4
10-12 reps
-
4
Leg Curl
4
10-12 reps
-
5
Seated Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
4
10-12 reps
-
4
Leg Curl
4
10-12 reps
-
5
Seated Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
4
10-12 reps
-
4
Leg Curl
4
10-12 reps
-
5
Seated Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
4
10-12 reps
-
4
Leg Curl
4
10-12 reps
-
5
Seated Calf Raise
5
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
10-12 reps
-
3
Overhead Tricep Extension (Cable)
4
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
5
Wrist Curls
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
10-12 reps
-
3
Overhead Tricep Extension (Cable)
4
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
5
Wrist Curls
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
10-12 reps
-
3
Overhead Tricep Extension (Cable)
4
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
5
Wrist Curls
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
10-12 reps
-
3
Overhead Tricep Extension (Cable)
4
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
5
Wrist Curls
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
10-12 reps
-
3
Overhead Tricep Extension (Cable)
4
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
5
Wrist Curls
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
10-12 reps
-
3
Overhead Tricep Extension (Cable)
4
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
5
Wrist Curls
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
10-12 reps
-
3
Overhead Tricep Extension (Cable)
4
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
5
Wrist Curls
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
10-12 reps
-
3
Overhead Tricep Extension (Cable)
4
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
5
Wrist Curls
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
10-12 reps
-
3
Overhead Tricep Extension (Cable)
4
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
5
Wrist Curls
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
10-12 reps
-
3
Overhead Tricep Extension (Cable)
4
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
5
Wrist Curls
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
10-12 reps
-
3
Overhead Tricep Extension (Cable)
4
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
5
Wrist Curls
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
10-12 reps
-
3
Overhead Tricep Extension (Cable)
4
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
5
Wrist Curls
3
15-20 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
-
5
Tricep Pushdown (Cable)
4 Sets
12-15 Reps
-
6
Chest Fly (Machine)
3 Sets
8-12 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
3
Leg Extension
4 Sets
10-12 Reps
-
4
Leg Curl
4 Sets
10-12 Reps
-
5
Seated Calf Raise
5 Sets
12-15 Reps
-
Day 1
1
Deadlift (Barbell)
1 Set
5+ Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Seated Row (Cable)
3 Sets
8-12 Reps
-
4
Face Pull
5 Sets
15-20 Reps
-
5
Hammer Curl
3 Sets
8-12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 4
1
Bench Press (Close Grip)
4 Sets
6-8 Reps
-
2
Bicep Curl (EZ Bar)
4 Sets
10-12 Reps
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3
Overhead Tricep Extension (Cable)
4 Sets
10-12 Reps
-
4
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
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5
Wrist Curls
3 Sets
15-20 Reps
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