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BoostcampPNG

PPL

by Michael Elliott

Program Description

Beginner gains.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 16, 2024 01:52
  • Last Edited
    Sep 08, 2024 10:49
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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
Bench Press (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Cable Crossover
3
13 reps
-
5
Lateral Raise (Dumbbell)
3
13 reps
-
6
Tricep Pushdown (Cable)
3
11 reps
-
7
Overhead Tricep Extension (Cable)
2
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Cable Crossover
3
13 reps
-
5
Lateral Raise (Dumbbell)
3
13 reps
-
6
Tricep Pushdown (Cable)
3
11 reps
-
7
Overhead Tricep Extension (Cable)
2
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Cable Crossover
3
13 reps
-
5
Lateral Raise (Dumbbell)
3
13 reps
-
6
Tricep Pushdown (Cable)
3
11 reps
-
7
Overhead Tricep Extension (Cable)
2
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Cable Crossover
3
13 reps
-
5
Lateral Raise (Dumbbell)
3
13 reps
-
6
Tricep Pushdown (Cable)
3
11 reps
-
7
Overhead Tricep Extension (Cable)
2
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Cable Crossover
3
13 reps
-
5
Lateral Raise (Dumbbell)
3
13 reps
-
6
Tricep Pushdown (Cable)
3
11 reps
-
7
Overhead Tricep Extension (Cable)
2
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Cable Crossover
3
13 reps
-
5
Lateral Raise (Dumbbell)
3
13 reps
-
6
Tricep Pushdown (Cable)
3
11 reps
-
7
Overhead Tricep Extension (Cable)
2
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Cable Crossover
3
13 reps
-
5
Lateral Raise (Dumbbell)
3
13 reps
-
6
Tricep Pushdown (Cable)
3
11 reps
-
7
Overhead Tricep Extension (Cable)
2
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Cable Crossover
3
13 reps
-
5
Lateral Raise (Dumbbell)
3
13 reps
-
6
Tricep Pushdown (Cable)
3
11 reps
-
7
Overhead Tricep Extension (Cable)
2
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Cable Crossover
3
13 reps
-
5
Lateral Raise (Dumbbell)
3
13 reps
-
6
Tricep Pushdown (Cable)
3
11 reps
-
7
Overhead Tricep Extension (Cable)
2
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Cable Crossover
3
13 reps
-
5
Lateral Raise (Dumbbell)
3
13 reps
-
6
Tricep Pushdown (Cable)
3
11 reps
-
7
Overhead Tricep Extension (Cable)
2
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Cable Crossover
3
13 reps
-
5
Lateral Raise (Dumbbell)
3
13 reps
-
6
Tricep Pushdown (Cable)
3
11 reps
-
7
Overhead Tricep Extension (Cable)
2
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Cable Crossover
3
13 reps
-
5
Lateral Raise (Dumbbell)
3
13 reps
-
6
Tricep Pushdown (Cable)
3
11 reps
-
7
Overhead Tricep Extension (Cable)
2
13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
7 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
3
11 reps
-
5
Bicep Curl (EZ Bar)
3
9 reps
-
6
Hammer Curl
3
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
7 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
3
11 reps
-
5
Bicep Curl (EZ Bar)
3
9 reps
-
6
Hammer Curl
3
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
7 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
3
11 reps
-
5
Bicep Curl (EZ Bar)
3
9 reps
-
6
Hammer Curl
3
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
7 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
3
11 reps
-
5
Bicep Curl (EZ Bar)
3
9 reps
-
6
Hammer Curl
3
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
7 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
3
11 reps
-
5
Bicep Curl (EZ Bar)
3
9 reps
-
6
Hammer Curl
3
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
7 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
3
11 reps
-
5
Bicep Curl (EZ Bar)
3
9 reps
-
6
Hammer Curl
3
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
7 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
3
11 reps
-
5
Bicep Curl (EZ Bar)
3
9 reps
-
6
Hammer Curl
3
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
7 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
3
11 reps
-
5
Bicep Curl (EZ Bar)
3
9 reps
-
6
Hammer Curl
3
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
7 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
3
11 reps
-
5
Bicep Curl (EZ Bar)
3
9 reps
-
6
Hammer Curl
3
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
7 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
3
11 reps
-
5
Bicep Curl (EZ Bar)
3
9 reps
-
6
Hammer Curl
3
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
7 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
3
11 reps
-
5
Bicep Curl (EZ Bar)
3
9 reps
-
6
Hammer Curl
3
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
7 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
3
11 reps
-
5
Bicep Curl (EZ Bar)
3
9 reps
-
6
Hammer Curl
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
8 reps
-
6
Straight Leg Calf Raise
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
8 reps
-
6
Straight Leg Calf Raise
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
8 reps
-
6
Straight Leg Calf Raise
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
8 reps
-
6
Straight Leg Calf Raise
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
8 reps
-
6
Straight Leg Calf Raise
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
8 reps
-
6
Straight Leg Calf Raise
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
8 reps
-
6
Straight Leg Calf Raise
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
8 reps
-
6
Straight Leg Calf Raise
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
8 reps
-
6
Straight Leg Calf Raise
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
8 reps
-
6
Straight Leg Calf Raise
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
8 reps
-
6
Straight Leg Calf Raise
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
8 reps
-
6
Straight Leg Calf Raise
3
11 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Overhead Press (Barbell)
3 Sets
8 Reps
-
3
Chest Press (Machine)
3 Sets
12 Reps
-
4
Cable Crossover
3 Sets
13 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
13 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
11 Reps
-
7
Overhead Tricep Extension (Cable)
2 Sets
13 Reps
-
Day 2
1
Barbell Row
4 Sets
7 Reps
-
2
Lat Pulldown
3 Sets
12 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Face Pull
3 Sets
11 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
9 Reps
-
6
Hammer Curl
3 Sets
11 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Leg Press
3 Sets
8 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
5
Seated Calf Raise
3 Sets
8 Reps
-
6
Straight Leg Calf Raise
3 Sets
11 Reps
-