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BoostcampPNG

PPL+Jokeri

by Artturi J.
1 athletes joined

Program Description

Hypertrophy and strength

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 25, 2024 08:47
  • Last Edited
    Aug 29, 2024 06:49
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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
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Machine)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Machine)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Machine)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Machine)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Machine)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Machine)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Machine)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Machine)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Machine)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Machine)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Machine)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Machine)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Lying Pullover (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Lying Pullover (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Lying Pullover (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Lying Pullover (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Lying Pullover (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Lying Pullover (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Lying Pullover (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Lying Pullover (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Lying Pullover (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Lying Pullover (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Lying Pullover (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Lying Pullover (Cable)
3
-
4
Reverse Pec Deck
3
-
5
Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Extension
3
-
4
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Extension
3
-
4
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Extension
3
-
4
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Extension
3
-
4
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Extension
3
-
4
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Extension
3
-
4
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Extension
3
-
4
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Extension
3
-
4
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Extension
3
-
4
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Extension
3
-
4
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Extension
3
-
4
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Extension
3
-
4
Lying Leg Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
-
2
Hip Abductor (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
-
2
Hip Abductor (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
-
2
Hip Abductor (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
-
2
Hip Abductor (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
-
2
Hip Abductor (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
-
2
Hip Abductor (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
-
2
Hip Abductor (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
-
2
Hip Abductor (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
-
2
Hip Abductor (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
-
2
Hip Abductor (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
-
2
Hip Abductor (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
-
2
Hip Abductor (Machine)
3
-
Week 1
1 / 12 Weeks
Day 4
1
Lateral Raise (Machine)
3 Sets
-
2
Hip Abductor (Machine)
3 Sets
-
Day 1
1
Incline Chest Press (Machine)
3 Sets
-
2
Pec Deck (Machine)
3 Sets
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
-
4
Lateral Raise (Machine)
3 Sets
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
-
Day 2
1
Seated Row (Cable)
3 Sets
-
2
Lat Pulldown
3 Sets
-
3
Lying Pullover (Cable)
3 Sets
-
4
Reverse Pec Deck
3 Sets
-
5
Bicep Curl (Dumbbell)
3 Sets
-
Day 3
1
Squat (Barbell)
3 Sets
-
2
Stiff Leg Deadlift
3 Sets
-
3
Leg Extension
3 Sets
-
4
Lying Leg Curl
3 Sets
-