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BoostcampPNG

PPL + Cardio

by Michael D.

Program Description

Just a program I’ve been doing for awhile now. I don’t have a full gym really since I work out at my apartment gym so I just use the limited equipment that I have and I make it work. It’s worked out for me and I think it will help anyone that is just getting into working out or even advanced gym goers!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 04, 2025 05:34
  • Last Edited
    Jan 09, 2025 08:32
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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
3
10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 10
3
Seated Row (Cable)
3
12 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Bayesian Curl
3
10 reps
RPE 10
7
Face Pull
3
15 reps
RPE 10
8
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 10
3
Seated Row (Cable)
3
12 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Bayesian Curl
3
10 reps
RPE 10
7
Face Pull
3
15 reps
RPE 10
8
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 10
3
Seated Row (Cable)
3
12 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Bayesian Curl
3
10 reps
RPE 10
7
Face Pull
3
15 reps
RPE 10
8
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 10
3
Seated Row (Cable)
3
12 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Bayesian Curl
3
10 reps
RPE 10
7
Face Pull
3
15 reps
RPE 10
8
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 10
3
Seated Row (Cable)
3
12 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Bayesian Curl
3
10 reps
RPE 10
7
Face Pull
3
15 reps
RPE 10
8
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 10
3
Seated Row (Cable)
3
12 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Bayesian Curl
3
10 reps
RPE 10
7
Face Pull
3
15 reps
RPE 10
8
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 10
3
Seated Row (Cable)
3
12 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Bayesian Curl
3
10 reps
RPE 10
7
Face Pull
3
15 reps
RPE 10
8
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 10
3
Seated Row (Cable)
3
12 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Bayesian Curl
3
10 reps
RPE 10
7
Face Pull
3
15 reps
RPE 10
8
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Decline Bench Press (Barbell)
3
8 reps
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
10 reps
8 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 10
7
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
8
Chest Fly (Dumbbell)
3
10 reps
RPE 10
9
Lateral Raise (Cable)
3
8 reps
RPE 10
10
Chest Fly (Cable)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Decline Bench Press (Barbell)
3
8 reps
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 10
7
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
8
Chest Fly (Dumbbell)
3
10 reps
RPE 10
9
Lateral Raise (Cable)
3
8 reps
RPE 10
10
Chest Fly (Cable)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Decline Bench Press (Barbell)
3
8 reps
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
10 reps
8 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 10
7
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
8
Chest Fly (Dumbbell)
3
10 reps
RPE 10
9
Lateral Raise (Cable)
3
8 reps
RPE 10
10
Chest Fly (Cable)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Decline Bench Press (Barbell)
3
8 reps
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
10 reps
8 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 10
7
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
8
Chest Fly (Dumbbell)
3
10 reps
RPE 10
9
Lateral Raise (Cable)
3
8 reps
RPE 10
10
Chest Fly (Cable)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Decline Bench Press (Barbell)
3
8 reps
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
10 reps
8 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 10
7
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
8
Chest Fly (Dumbbell)
3
10 reps
RPE 10
9
Lateral Raise (Cable)
3
8 reps
RPE 10
10
Chest Fly (Cable)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Decline Bench Press (Barbell)
3
8 reps
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
10 reps
8 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 10
7
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
8
Chest Fly (Dumbbell)
3
10 reps
RPE 10
9
Lateral Raise (Cable)
3
8 reps
RPE 10
10
Chest Fly (Cable)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Decline Bench Press (Barbell)
3
8 reps
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
10 reps
8 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 10
7
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
8
Chest Fly (Dumbbell)
3
10 reps
RPE 10
9
Lateral Raise (Cable)
3
8 reps
RPE 10
10
Chest Fly (Cable)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Decline Bench Press (Barbell)
3
8 reps
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
10 reps
8 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 10
7
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
8
Chest Fly (Dumbbell)
3
10 reps
RPE 10
9
Lateral Raise (Cable)
3
8 reps
RPE 10
10
Chest Fly (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
4
Leg Press
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
4
Leg Press
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
4
Leg Press
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
4
Leg Press
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
4
Leg Press
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
4
Leg Press
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
4
Leg Press
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
4
Leg Press
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Week 1
1 / 8 Weeks
Day 4
1
Cardio
1 Set
45 mins
-
Day 1
1
Lat Pulldown
3 Sets
10 Reps
@10
2
Lat Pulldown (Close Grip)
3 Sets
10 Reps
@10
3
Seated Row (Cable)
3 Sets
12 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@10
5
Hammer Curl
3 Sets
10 Reps
@10
6
Bayesian Curl
3 Sets
10 Reps
@10
7
Face Pull
3 Sets
15 Reps
@10
8
Bicep Curl (Cable)
3 Sets
12 Reps
@10
Day 2
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@10
2
Decline Bench Press (Barbell)
3 Sets
8 Reps
@10
3
Overhead Press (Barbell)
3 Sets
8 Reps
@10
4
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
10 Reps
8 Reps
@10
@10
5
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@10
6
Single Arm Tricep Extension (Cable)
3 Sets
8 Reps
@10
7
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@10
8
Chest Fly (Dumbbell)
3 Sets
10 Reps
@10
9
Lateral Raise (Cable)
3 Sets
8 Reps
@10
10
Chest Fly (Cable)
3 Sets
10 Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
8 Reps
@10
2
Squat (Barbell)
3 Sets
8 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@10
4
Leg Press
3 Sets
10 Reps
@10
5
Seated Calf Raise
3 Sets
15 Reps
@10