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RADHAN PPL

by vitor arante
1 athletes joined

Program Description

basic PPL 6x week or 3active 1 rest day

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 26, 2025 10:09
  • Last Edited
    Feb 27, 2025 03:42
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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
Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
5
Seated Calf Raise
4
10-15 reps
-
6
Abs Crunch (Machine)
4
15-20 reps
-
7
Goblet Squat
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
5
Seated Calf Raise
4
10-15 reps
-
6
Abs Crunch (Machine)
4
15-20 reps
-
7
Goblet Squat
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
5
Seated Calf Raise
4
10-15 reps
-
6
Abs Crunch (Machine)
4
15-20 reps
-
7
Goblet Squat
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
5
Seated Calf Raise
4
10-15 reps
-
6
Abs Crunch (Machine)
4
15-20 reps
-
7
Goblet Squat
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
5
Seated Calf Raise
4
10-15 reps
-
6
Abs Crunch (Machine)
4
15-20 reps
-
7
Goblet Squat
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
5
Seated Calf Raise
4
10-15 reps
-
6
Abs Crunch (Machine)
4
15-20 reps
-
7
Goblet Squat
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
5
Seated Calf Raise
4
10-15 reps
-
6
Abs Crunch (Machine)
4
15-20 reps
-
7
Goblet Squat
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
5
Seated Calf Raise
4
10-15 reps
-
6
Abs Crunch (Machine)
4
15-20 reps
-
7
Goblet Squat
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
5
Seated Calf Raise
4
10-15 reps
-
6
Abs Crunch (Machine)
4
15-20 reps
-
7
Goblet Squat
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
5
Seated Calf Raise
4
10-15 reps
-
6
Abs Crunch (Machine)
4
15-20 reps
-
7
Goblet Squat
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
5
Seated Calf Raise
4
10-15 reps
-
6
Abs Crunch (Machine)
4
15-20 reps
-
7
Goblet Squat
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
5
Seated Calf Raise
4
10-15 reps
-
6
Abs Crunch (Machine)
4
15-20 reps
-
7
Goblet Squat
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Pec Deck (Machine)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
8
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Pec Deck (Machine)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
8
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Pec Deck (Machine)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
8
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Pec Deck (Machine)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
8
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Pec Deck (Machine)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
8
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Pec Deck (Machine)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
8
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Pec Deck (Machine)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
8
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Pec Deck (Machine)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
8
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Pec Deck (Machine)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
8
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Pec Deck (Machine)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
8
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Pec Deck (Machine)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
8
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Pec Deck (Machine)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
8
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Barbell Row
3
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Reverse Pec Deck
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Barbell Row
3
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Reverse Pec Deck
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Barbell Row
3
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Reverse Pec Deck
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Barbell Row
3
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Reverse Pec Deck
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Barbell Row
3
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Reverse Pec Deck
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Barbell Row
3
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Reverse Pec Deck
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Barbell Row
3
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Reverse Pec Deck
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Barbell Row
3
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Reverse Pec Deck
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Barbell Row
3
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Reverse Pec Deck
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Barbell Row
3
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Reverse Pec Deck
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Barbell Row
3
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Reverse Pec Deck
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Barbell Row
3
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Reverse Pec Deck
3
10-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
3-6 Reps
-
2
Leg Extension
3 Sets
8-12 Reps
-
3
Leg Curl
3 Sets
8-12 Reps
-
4
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
-
5
Seated Calf Raise
4 Sets
10-15 Reps
-
6
Abs Crunch (Machine)
4 Sets
15-20 Reps
-
7
Goblet Squat
3 Sets
10-15 Reps
-
Day 2
1
Chest Press (Machine)
3 Sets
8-12 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
-
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
-
4
Pec Deck (Machine)
3 Sets
10-15 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-
8
Decline Sit Up (Weighted)
3 Sets
8-12 Reps
-
Day 3
1
Deadlift (Barbell)
2 Sets
3-5 Reps
-
2
Lat Pulldown
3 Sets
6-10 Reps
-
3
Barbell Row
3 Sets
8-12 Reps
-
4
Standing Pullover (Cable)
3 Sets
8-12 Reps
-
5
Bayesian Curl
3 Sets
8-12 Reps
-
6
Hammer Curl
3 Sets
8-12 Reps
-
7
Reverse Pec Deck
3 Sets
10-12 Reps
-
8
Abs Crunch (Machine)
3 Sets
8-12 Reps
-