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James Cotton's Workout PPL

by Michael B.
2 athletes joined

Program Description

Building muscle.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    Nov 04, 2024 06:04
  • Last Edited
    Feb 03, 2025 07:48
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
10 reps
RPE 6
RPE 8
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 8
4
Skull Crusher (Dumbbell)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
10 reps
RPE 6
RPE 8
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 8
4
Skull Crusher (Dumbbell)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
10 reps
RPE 7
RPE 9
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Skull Crusher (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
10 reps
RPE 7
RPE 9
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Skull Crusher (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
2
8 reps
10 reps
RPE 7
RPE 8
2
Lat Pulldown
2
12 reps
RPE 8
3
Bicep Curl (Cable)
2
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
2
8 reps
10 reps
RPE 7
RPE 8
2
Lat Pulldown
2
12 reps
RPE 8
3
Bicep Curl (Cable)
2
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
2
8 reps
10 reps
RPE 7
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Bicep Curl (Cable)
3
10 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
2
8 reps
10 reps
RPE 7
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Bicep Curl (Cable)
3
10 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
10 reps
RPE 7
RPE 8
2
Leg Extension
2
12 reps
RPE 8
3
Leg Curl
2
15 reps
RPE 8
4
Abs Crunch (Bodyweight)
2
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
10 reps
RPE 7
RPE 8
2
Leg Extension
2
12 reps
RPE 8
3
Leg Curl
2
15 reps
RPE 8
4
Abs Crunch (Bodyweight)
2
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
10 reps
RPE 7
RPE 9
2
Leg Extension
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
10 reps
RPE 7
RPE 9
2
Leg Extension
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
8 Reps
10 Reps
@6
@8
2
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@7
3
Seated Shoulder Press (Dumbbell)
2 Sets
15 Reps
@8
4
Skull Crusher (Dumbbell)
2 Sets
15 Reps
@8
Day 2
1
Barbell Row
2 Sets
2 Sets
8 Reps
10 Reps
@7
@8
2
Lat Pulldown
2 Sets
12 Reps
@8
3
Bicep Curl (Cable)
2 Sets
15 Reps
@8
4
Bicep Curl (EZ Bar)
2 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
2 Sets
2 Sets
8 Reps
10 Reps
@7
@8
2
Leg Extension
2 Sets
12 Reps
@8
3
Leg Curl
2 Sets
15 Reps
@8
4
Abs Crunch (Bodyweight)
2 Sets
20 Reps
@9