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BoostcampPNG

UL PPL Strength

by Bradley Riordan
7 athletes joined

Program Description

get strong look better

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 01, 2025 07:36
  • Last Edited
    Feb 14, 2025 05:32
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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)
3
10 reps
60%
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Machine)
1
12-20 reps
RPE 10
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
82.5%
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Machine)
1
12-20 reps
RPE 10
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
87.5%
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Machine)
1
12-20 reps
RPE 10
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
85%
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Machine)
1
12-20 reps
RPE 10
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
82.5%
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Machine)
1
12-20 reps
RPE 10
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Machine)
1
12-20 reps
RPE 10
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Lat Pulldown
2
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 8
5
Lateral Raise (Cable)
2
8-12 reps
RPE 8
6
Rear Delt Fly (Machine)
1
12-20 reps
RPE 8
7
Bicep Curl (Cable)
2
8-12 reps
RPE 8
8
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Lat Pulldown
2
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 8
5
Lateral Raise (Cable)
2
8-12 reps
RPE 8
6
Rear Delt Fly (Machine)
1
12-20 reps
RPE 8
7
Bicep Curl (Cable)
2
8-12 reps
RPE 8
8
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
72.5%
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
5
Hamstring Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
77.5%
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
5
Hamstring Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
5
Hamstring Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
87.5%
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
5
Hamstring Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
80%
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
5
Hamstring Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
8 reps
87.5%
60%
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
5
Hamstring Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
5
Hamstring Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
5
Hamstring Curl
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
8-12 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
5
Seated Row (Machine)
2
8-10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
8-12 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
5
Seated Row (Machine)
2
8-10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
8-12 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
5
Seated Row (Machine)
2
8-10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
8-12 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
5
Seated Row (Machine)
2
8-10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
8-12 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
5
Seated Row (Machine)
2
8-10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
8-12 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
5
Seated Row (Machine)
2
8-10 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 8
3
Bicep Curl (Cable)
2
8-12 reps
RPE 8
4
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8
5
Seated Row (Machine)
2
8-10 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 8
3
Bicep Curl (Cable)
2
8-12 reps
RPE 8
4
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8
5
Seated Row (Machine)
2
8-10 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Pec Deck (Machine)
2
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
2
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
72.5%
2
Pec Deck (Machine)
2
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
2
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Pec Deck (Machine)
2
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
2
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
67.5%
2
Pec Deck (Machine)
2
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
2
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
67.5%
2
Pec Deck (Machine)
2
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
2
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
75%
2
Pec Deck (Machine)
2
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
2
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
80%
2
Pec Deck (Machine)
2
8-12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 7
4
Lateral Raise (Cable)
2
6-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Pec Deck (Machine)
2
8-12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 7
4
Lateral Raise (Cable)
2
6-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
65%
2
Leg Press
2
10-16 reps
RPE 9
3
Leg Extension
2
8-15 reps
RPE 10
4
Hamstring Curl
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
65%
2
Leg Press
2
10-16 reps
RPE 9
3
Leg Extension
2
8-15 reps
RPE 10
4
Hamstring Curl
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Leg Press
2
10-16 reps
RPE 9
3
Leg Extension
2
8-15 reps
RPE 10
4
Hamstring Curl
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Leg Press
2
10-16 reps
RPE 9
3
Leg Extension
2
8-15 reps
RPE 10
4
Hamstring Curl
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
67.5%
2
Leg Press
2
10-16 reps
RPE 9
3
Leg Extension
2
8-15 reps
RPE 10
4
Hamstring Curl
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Leg Press
2
10-16 reps
RPE 9
3
Leg Extension
2
8-15 reps
RPE 10
4
Hamstring Curl
2
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
50%
2
Leg Press
2
10-16 reps
RPE 7
3
Leg Extension
2
8-15 reps
RPE 8
4
Hamstring Curl
2
8-12 reps
RPE 8
5
Calf Raise (Leg Press)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Leg Press
2
10-16 reps
RPE 7
3
Leg Extension
2
8-15 reps
RPE 8
4
Hamstring Curl
2
8-12 reps
RPE 8
5
Calf Raise (Leg Press)
3
10-12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
60%
2
Lat Pulldown
2 Sets
8-12 Reps
@10
3
Incline Bench Press (Dumbbell)
1 Set
8-12 Reps
@10
4
Seated Shoulder Press (Dumbbell)
1 Set
8-12 Reps
@10
5
Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
6
Rear Delt Fly (Machine)
1 Set
12-20 Reps
@10
7
Bicep Curl (Cable)
2 Sets
8-12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
72.5%
2
Leg Extension
2 Sets
8-12 Reps
@10
3
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
4
Calf Raise (Leg Press)
2 Sets
6-10 Reps
@10
5
Hamstring Curl
2 Sets
8-12 Reps
@10
Day 3
1
Lat Pulldown
2 Sets
8-10 Reps
@10
2
Single Arm Row (Dumbbell)
2 Sets
8-10 Reps
@9
3
Bicep Curl (Cable)
2 Sets
8-12 Reps
@10
4
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@10
5
Seated Row (Machine)
2 Sets
8-10 Reps
@10
6
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
70%
2
Pec Deck (Machine)
2 Sets
8-12 Reps
@10
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@10
4
Lateral Raise (Cable)
2 Sets
6-12 Reps
@10
5
Tricep Rope Push Down (Cable)
2 Sets
8-15 Reps
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
Day 5
1
Squat (Barbell)
3 Sets
10 Reps
65%
2
Leg Press
2 Sets
10-16 Reps
@9
3
Leg Extension
2 Sets
8-15 Reps
@10
4
Hamstring Curl
2 Sets
8-12 Reps
@10
5
Calf Raise (Leg Press)
3 Sets
10-12 Reps
@10