PPL- Adam

by Jeff B.

1 athletes joined

Program Description

Adam

Program Overview

Level
Novice
Goal
Powerbuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
80 minutes
Created
Jan 22, 2025 05:58
Last Edited
Jan 23, 2025 09:17

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Bench Press (Barbell)

3

1

5 reps

6 reps

-

-

2

Incline Bench Press (Dumbbell)

3

-

3

Tricep Pushdown (Cable)

3

-

4

Overhead Tricep Extension (Cable)

3

-

5

Lateral Raise (Dumbbell)

3

-

Day 2

1

Barbell Row

4

-

2

Pull-Up (Weighted)

3

-

3

Bicep Curl (Dumbbell)

3

-

4

Preacher Curl (EZ Bar)

3

-

5

Rear Delt Fly (Cable)

2

-

Day 3

1

Squat (Barbell)

4

5 reps

-

2

Power Clean

3

-

3

Romanian Deadlift (Barbell)

3

-

4

Bulgarian Split Squat (Dumbbell)

3

-

5

Calf Raise (Leg Press)

2

-

Day 4

1

Bench Press (Barbell)

4

-

2

Dip (Weighted)

3

-

3

Lateral Raise (Dumbbell)

3

-

4

Tricep Pushdown (Cable)

3

-

5

Overhead Tricep Extension (Cable)

3

-

Day 5

1

Deadlift (Barbell)

3

-

2

Cable Low Row

3

-

3

Pull-Up (Weighted)

3

-

4

Bicep Curl (Dumbbell)

3

-

5

Rear Delt Fly (Cable)

2

-

Day 6

1

Front Squat (Barbell)

4

-

2

Bulgarian Split Squat (Dumbbell)

3

-

3

Hamstring Curl

3

-

4

Leg Extension

3

-

Day 2

1

Barbell Row

4 Sets

-

2

Pull-Up (Weighted)

3 Sets

-

3

Bicep Curl (Dumbbell)

3 Sets

-

4

Preacher Curl (EZ Bar)

3 Sets

-

5

Rear Delt Fly (Cable)

2 Sets

-

Day 1

1

Bench Press (Barbell)

3 Sets

1 Set

5 Reps

6 Reps

-

-

2

Incline Bench Press (Dumbbell)

3 Sets

-

3

Tricep Pushdown (Cable)

3 Sets

-

4

Overhead Tricep Extension (Cable)

3 Sets

-

5

Lateral Raise (Dumbbell)

3 Sets

-

Day 4

1

Bench Press (Barbell)

4 Sets

-

2

Dip (Weighted)

3 Sets

-

3

Lateral Raise (Dumbbell)

3 Sets

-

4

Tricep Pushdown (Cable)

3 Sets

-

5

Overhead Tricep Extension (Cable)

3 Sets

-

Day 5

1

Deadlift (Barbell)

3 Sets

-

2

Cable Low Row

3 Sets

-

3

Pull-Up (Weighted)

3 Sets

-

4

Bicep Curl (Dumbbell)

3 Sets

-

5

Rear Delt Fly (Cable)

2 Sets

-

Day 3

1

Squat (Barbell)

4 Sets

5 Reps

-

2

Power Clean

3 Sets

-

3

Romanian Deadlift (Barbell)

3 Sets

-

4

Bulgarian Split Squat (Dumbbell)

3 Sets

-

5

Calf Raise (Leg Press)

2 Sets

-

Day 6

1

Front Squat (Barbell)

4 Sets

-

2

Bulgarian Split Squat (Dumbbell)

3 Sets

-

3

Hamstring Curl

3 Sets

-

4

Leg Extension

3 Sets

-