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BoostcampPNG

6 Day PPL

by An P.

Program Description

for myself

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Jan 12, 2025 04:30
  • Last Edited
    Jan 12, 2025 05:39
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Seated Dip (Machine)
3
12 reps
-
7
Tricep Extension (Machine)
3
12 reps
-
8
Wrist Curls
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8 reps
-
2
Leg Press
3
12 reps
-
3
Leg Curl
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Hip Abductor (Machine)
3
8 reps
-
7
Hip Adductor (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Wrist Curls
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
8 reps
-
3
Seated Wide-Grip Row (Cable)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Hammer Curl
3
12 reps
-
7
Reverse Pec Deck
3
15 reps
-
8
Wrist Curls
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Seated Dip (Machine)
3
12 reps
-
7
Tricep Extension (Machine)
3
12 reps
-
8
Wrist Curls
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8 reps
-
2
Leg Press
3
12 reps
-
3
Leg Curl
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Hip Abductor (Machine)
3
8 reps
-
7
Hip Adductor (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Wrist Curls
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
-
2
Seated Wide-Grip Row (Cable)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Lat Pulldown (Close Grip)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Reverse Pec Deck
3
15 reps
-
8
Wrist Curls
3
8 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Chest Fly (Machine)
3 Sets
12 Reps
-
4
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
6
Seated Dip (Machine)
3 Sets
12 Reps
-
7
Tricep Extension (Machine)
3 Sets
12 Reps
-
8
Wrist Curls
3 Sets
8 Reps
-
Day 4
1
Shoulder Press (Machine)
3 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Bench Press (Dumbbell)
3 Sets
12 Reps
-
4
Chest Fly (Machine)
3 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
6
Seated Dip (Machine)
3 Sets
12 Reps
-
7
Tricep Extension (Machine)
3 Sets
12 Reps
-
8
Wrist Curls
3 Sets
8 Reps
-
Day 6
1
Seated Row (Cable)
3 Sets
8 Reps
-
2
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
-
3
Lat Pulldown
3 Sets
8 Reps
-
4
Lat Pulldown (Close Grip)
3 Sets
8 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
8 Reps
-
6
Preacher Curl (EZ Bar)
3 Sets
12 Reps
-
7
Reverse Pec Deck
3 Sets
15 Reps
-
8
Wrist Curls
3 Sets
8 Reps
-
Day 2
1
Front Squat (Dumbbell)
3 Sets
8 Reps
-
2
Leg Press
3 Sets
12 Reps
-
3
Leg Curl
3 Sets
8 Reps
-
4
Leg Extension
3 Sets
8 Reps
-
5
Seated Calf Raise
3 Sets
15 Reps
-
6
Hip Abductor (Machine)
3 Sets
8 Reps
-
7
Hip Adductor (Machine)
3 Sets
8 Reps
-
8
Abs Crunch (Machine)
3 Sets
8 Reps
-
9
Wrist Curls
3 Sets
8 Reps
-
Day 5
1
Front Squat (Dumbbell)
3 Sets
8 Reps
-
2
Leg Press
3 Sets
12 Reps
-
3
Leg Curl
3 Sets
8 Reps
-
4
Leg Extension
3 Sets
8 Reps
-
5
Seated Calf Raise
3 Sets
15 Reps
-
6
Hip Abductor (Machine)
3 Sets
8 Reps
-
7
Hip Adductor (Machine)
3 Sets
8 Reps
-
8
Abs Crunch (Machine)
3 Sets
8 Reps
-
9
Wrist Curls
3 Sets
8 Reps
-
Day 3
1
Lat Pulldown
3 Sets
8 Reps
-
2
Lat Pulldown (Close Grip)
3 Sets
8 Reps
-
3
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
-
4
Seated Row (Cable)
3 Sets
8 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
8 Reps
-
6
Hammer Curl
3 Sets
12 Reps
-
7
Reverse Pec Deck
3 Sets
15 Reps
-
8
Wrist Curls
3 Sets
8 Reps
-