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BoostcampPNG

Ted PPL

by Ted Ngaleu
1 athletes joined

Program Description

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Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 05, 2024 03:47
  • Last Edited
    Jun 05, 2024 05:43
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
7
10-12 reps
RPE 7
2
Dip (Bodyweight)
3
6-10 reps
RPE 10
3
Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
4
Tricep Extension (Cable)
3
10-20 reps
RPE 10
5
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
7
10-12 reps
RPE 7
2
Dip (Bodyweight)
3
6-10 reps
RPE 10
3
Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
4
Tricep Extension (Cable)
3
10-20 reps
RPE 10
5
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
7
10-12 reps
RPE 7
2
Dip (Bodyweight)
3
6-10 reps
RPE 10
3
Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
4
Tricep Extension (Cable)
3
10-20 reps
RPE 10
5
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
7
10-12 reps
RPE 7
2
Dip (Bodyweight)
3
6-10 reps
RPE 10
3
Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
4
Tricep Extension (Cable)
3
10-20 reps
RPE 10
5
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
7
10-12 reps
RPE 7
2
Dip (Bodyweight)
3
6-10 reps
RPE 10
3
Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
4
Tricep Extension (Cable)
3
10-20 reps
RPE 10
5
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
7
10-12 reps
RPE 7
2
Dip (Bodyweight)
3
6-10 reps
RPE 10
3
Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
4
Tricep Extension (Cable)
3
10-20 reps
RPE 10
5
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
7
10-12 reps
RPE 7
2
Dip (Bodyweight)
3
6-10 reps
RPE 10
3
Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
4
Tricep Extension (Cable)
3
10-20 reps
RPE 10
5
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
7
10-12 reps
RPE 7
2
Dip (Bodyweight)
3
6-10 reps
RPE 10
3
Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
4
Tricep Extension (Cable)
3
10-20 reps
RPE 10
5
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
3
10-20 reps
RPE 10
3
Bicep Curl (Machine)
3
8-12 reps
RPE 10
4
Face Pull
3
8-15 reps
RPE 10
5
Hanging Knee Raises
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
3
10-20 reps
RPE 10
3
Bicep Curl (Machine)
3
8-12 reps
RPE 10
4
Face Pull
3
8-15 reps
RPE 10
5
Hanging Knee Raises
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
3
10-20 reps
RPE 10
3
Bicep Curl (Machine)
3
8-12 reps
RPE 10
4
Face Pull
3
8-15 reps
RPE 10
5
Hanging Knee Raises
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
3
10-20 reps
RPE 10
3
Bicep Curl (Machine)
3
8-12 reps
RPE 10
4
Face Pull
3
8-15 reps
RPE 10
5
Hanging Knee Raises
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
3
10-20 reps
RPE 10
3
Bicep Curl (Machine)
3
8-12 reps
RPE 10
4
Face Pull
3
8-15 reps
RPE 10
5
Hanging Knee Raises
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
3
10-20 reps
RPE 10
3
Bicep Curl (Machine)
3
8-12 reps
RPE 10
4
Face Pull
3
8-15 reps
RPE 10
5
Hanging Knee Raises
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
3
10-20 reps
RPE 10
3
Bicep Curl (Machine)
3
8-12 reps
RPE 10
4
Face Pull
3
8-15 reps
RPE 10
5
Hanging Knee Raises
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
3
10-20 reps
RPE 10
3
Bicep Curl (Machine)
3
8-12 reps
RPE 10
4
Face Pull
3
8-15 reps
RPE 10
5
Hanging Knee Raises
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3-5 reps
RPE 10
2
Leg Extension
3
10-12 reps
RPE 10
3
Leg Press
3
10-12 reps
RPE 10
4
Lying Leg Curl
3
10-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3-5 reps
RPE 10
2
Leg Extension
3
10-12 reps
RPE 10
3
Leg Press
3
10-12 reps
RPE 10
4
Lying Leg Curl
3
10-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3-5 reps
RPE 10
2
Leg Extension
3
10-12 reps
RPE 10
3
Leg Press
3
10-12 reps
RPE 10
4
Lying Leg Curl
3
10-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3-5 reps
RPE 10
2
Leg Extension
3
10-12 reps
RPE 10
3
Leg Press
3
10-12 reps
RPE 10
4
Lying Leg Curl
3
10-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3-5 reps
RPE 10
2
Leg Extension
3
10-12 reps
RPE 10
3
Leg Press
3
10-12 reps
RPE 10
4
Lying Leg Curl
3
10-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3-5 reps
RPE 10
2
Leg Extension
3
10-12 reps
RPE 10
3
Leg Press
3
10-12 reps
RPE 10
4
Lying Leg Curl
3
10-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3-5 reps
RPE 10
2
Leg Extension
3
10-12 reps
RPE 10
3
Leg Press
3
10-12 reps
RPE 10
4
Lying Leg Curl
3
10-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3-5 reps
RPE 10
2
Leg Extension
3
10-12 reps
RPE 10
3
Leg Press
3
10-12 reps
RPE 10
4
Lying Leg Curl
3
10-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
7
10-12 reps
RPE 7
2
Dip (Bodyweight)
3
6-10 reps
RPE 10
3
Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
4
Tricep Extension (Cable)
3
10-20 reps
RPE 10
5
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
7
10-12 reps
RPE 7
2
Dip (Bodyweight)
3
6-10 reps
RPE 10
3
Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
4
Tricep Extension (Cable)
3
10-20 reps
RPE 10
5
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
7
10-12 reps
RPE 7
2
Dip (Bodyweight)
3
6-10 reps
RPE 10
3
Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
4
Tricep Extension (Cable)
3
10-20 reps
RPE 10
5
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
7
10-12 reps
RPE 7
2
Dip (Bodyweight)
3
6-10 reps
RPE 10
3
Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
4
Tricep Extension (Cable)
3
10-20 reps
RPE 10
5
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
7
10-12 reps
RPE 7
2
Dip (Bodyweight)
3
6-10 reps
RPE 10
3
Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
4
Tricep Extension (Cable)
3
10-20 reps
RPE 10
5
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
7
10-12 reps
RPE 7
2
Dip (Bodyweight)
3
6-10 reps
RPE 10
3
Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
4
Tricep Extension (Cable)
3
10-20 reps
RPE 10
5
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
7
10-12 reps
RPE 7
2
Dip (Bodyweight)
3
6-10 reps
RPE 10
3
Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
4
Tricep Extension (Cable)
3
10-20 reps
RPE 10
5
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
7
10-12 reps
RPE 7
2
Dip (Bodyweight)
3
6-10 reps
RPE 10
3
Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
4
Tricep Extension (Cable)
3
10-20 reps
RPE 10
5
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
3
10-20 reps
RPE 10
3
Bicep Curl (Machine)
3
8-12 reps
RPE 10
4
Face Pull
3
8-15 reps
RPE 10
5
Hanging Knee Raises
3
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
3
10-20 reps
RPE 10
3
Bicep Curl (Machine)
3
8-12 reps
RPE 10
4
Face Pull
3
8-15 reps
RPE 10
5
Hanging Knee Raises
3
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
3
10-20 reps
RPE 10
3
Bicep Curl (Machine)
3
8-12 reps
RPE 10
4
Face Pull
3
8-15 reps
RPE 10
5
Hanging Knee Raises
3
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
3
10-20 reps
RPE 10
3
Bicep Curl (Machine)
3
8-12 reps
RPE 10
4
Face Pull
3
8-15 reps
RPE 10
5
Hanging Knee Raises
3
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
3
10-20 reps
RPE 10
3
Bicep Curl (Machine)
3
8-12 reps
RPE 10
4
Face Pull
3
8-15 reps
RPE 10
5
Hanging Knee Raises
3
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
3
10-20 reps
RPE 10
3
Bicep Curl (Machine)
3
8-12 reps
RPE 10
4
Face Pull
3
8-15 reps
RPE 10
5
Hanging Knee Raises
3
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
3
10-20 reps
RPE 10
3
Bicep Curl (Machine)
3
8-12 reps
RPE 10
4
Face Pull
3
8-15 reps
RPE 10
5
Hanging Knee Raises
3
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
3
10-20 reps
RPE 10
3
Bicep Curl (Machine)
3
8-12 reps
RPE 10
4
Face Pull
3
8-15 reps
RPE 10
5
Hanging Knee Raises
3
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3-5 reps
RPE 10
2
Leg Extension
3
10-12 reps
RPE 10
3
Leg Press
3
10-12 reps
RPE 10
4
Lying Leg Curl
3
10-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3-5 reps
RPE 10
2
Leg Extension
3
10-12 reps
RPE 10
3
Leg Press
3
10-12 reps
RPE 10
4
Lying Leg Curl
3
10-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3-5 reps
RPE 10
2
Leg Extension
3
10-12 reps
RPE 10
3
Leg Press
3
10-12 reps
RPE 10
4
Lying Leg Curl
3
10-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3-5 reps
RPE 10
2
Leg Extension
3
10-12 reps
RPE 10
3
Leg Press
3
10-12 reps
RPE 10
4
Lying Leg Curl
3
10-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3-5 reps
RPE 10
2
Leg Extension
3
10-12 reps
RPE 10
3
Leg Press
3
10-12 reps
RPE 10
4
Lying Leg Curl
3
10-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3-5 reps
RPE 10
2
Leg Extension
3
10-12 reps
RPE 10
3
Leg Press
3
10-12 reps
RPE 10
4
Lying Leg Curl
3
10-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3-5 reps
RPE 10
2
Leg Extension
3
10-12 reps
RPE 10
3
Leg Press
3
10-12 reps
RPE 10
4
Lying Leg Curl
3
10-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3-5 reps
RPE 10
2
Leg Extension
3
10-12 reps
RPE 10
3
Leg Press
3
10-12 reps
RPE 10
4
Lying Leg Curl
3
10-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Push Up
7 Sets
10-12 Reps
@7
2
Dip (Bodyweight)
3 Sets
6-10 Reps
@10
3
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@10
4
Tricep Extension (Cable)
3 Sets
10-20 Reps
@10
5
Lateral Raise (Cable)
3 Sets
10-20 Reps
@10
Day 2
1
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
6-10 Reps
@10
2
Chest Supported Row (Dumbbell)
3 Sets
10-20 Reps
@10
3
Bicep Curl (Machine)
3 Sets
8-12 Reps
@10
4
Face Pull
3 Sets
8-15 Reps
@10
5
Hanging Knee Raises
3 Sets
8-15 Reps
@10
Day 3
1
Front Squat (Barbell)
5 Sets
3-5 Reps
@10
2
Leg Extension
3 Sets
10-12 Reps
@10
3
Leg Press
3 Sets
10-12 Reps
@10
4
Lying Leg Curl
3 Sets
10-12 Reps
@10
5
Calf Raise (Leg Press)
3 Sets
10-12 Reps
@10
Day 4
1
Push Up
7 Sets
10-12 Reps
@7
2
Dip (Bodyweight)
3 Sets
6-10 Reps
@10
3
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@10
4
Tricep Extension (Cable)
3 Sets
10-20 Reps
@10
5
Lateral Raise (Cable)
3 Sets
10-20 Reps
@10
Day 5
1
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
6-10 Reps
@10
2
Chest Supported Row (Dumbbell)
3 Sets
10-20 Reps
@10
3
Bicep Curl (Machine)
3 Sets
8-12 Reps
@10
4
Face Pull
3 Sets
8-15 Reps
@10
5
Hanging Knee Raises
3 Sets
8-15 Reps
@10
Day 6
1
Front Squat (Barbell)
5 Sets
3-5 Reps
@10
2
Leg Extension
3 Sets
10-12 Reps
@10
3
Leg Press
3 Sets
10-12 Reps
@10
4
Lying Leg Curl
3 Sets
10-12 Reps
@10
5
Calf Raise (Leg Press)
3 Sets
10-12 Reps
@10