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BoostcampPNG

Mayhem (PPLUL)

by Nick Knack

Program Description

Purpose is for anyone to get jacked and stacked and rotund.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 20, 2024 04:18
  • Last Edited
    Aug 27, 2024 08:34
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2A
Chest Fly (Cable)
2
10-12 reps
-
2B
Push Up (Weighted)
2
AMRAP
-
3
Lateral Raise (Machine)
3
8-10 reps
-
4
Single Arm Pushdown
2
10-12 reps
-
5
Skull Crusher (Barbell)
2
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2A
Chest Fly (Cable)
2
10-12 reps
-
2B
Push Up (Weighted)
2
AMRAP
-
3
Lateral Raise (Machine)
3
8-10 reps
-
4
Single Arm Pushdown
2
10-12 reps
-
5
Skull Crusher (Barbell)
2
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2A
Chest Fly (Cable)
2
10-12 reps
-
2B
Push Up (Weighted)
2
AMRAP
-
3
Lateral Raise (Machine)
3
8-10 reps
-
4
Single Arm Pushdown
2
10-12 reps
-
5
Skull Crusher (Barbell)
2
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
-
2A
Chest Fly (Machine)
2
10-12 reps
-
2B
Push Up (Weighted)
2
AMRAP
-
3
Lateral Raise (Machine)
3
8-10 reps
-
4
Single Arm Pushdown
2
10-12 reps
-
5
Skull Crusher (Barbell)
2
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
-
2A
Chest Fly (Machine)
2
10-12 reps
-
2B
Push Up (Weighted)
2
AMRAP
-
3
Lateral Raise (Machine)
3
8-10 reps
-
4
Single Arm Pushdown
2
10-12 reps
-
5
Skull Crusher (Barbell)
2
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
-
2A
Chest Fly (Machine)
2
10-12 reps
-
2B
Push Up (Weighted)
2
AMRAP
-
3
Lateral Raise (Machine)
3
8-10 reps
-
4
Single Arm Pushdown
2
10-12 reps
-
5
Skull Crusher (Barbell)
2
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
-
2A
Chest Fly (Machine)
2
10-12 reps
-
2B
Push Up (Weighted)
2
AMRAP
-
3
Lateral Raise (Machine)
3
8-10 reps
-
4
Single Arm Pushdown
2
10-12 reps
-
5
Skull Crusher (Barbell)
2
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
-
2A
Chest Fly (Machine)
2
10-12 reps
-
2B
Push Up (Weighted)
2
AMRAP
-
3
Lateral Raise (Machine)
3
8-10 reps
-
4
Single Arm Pushdown
2
10-12 reps
-
5
Skull Crusher (Barbell)
2
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Wide Grip Pull-Up
3
AMRAP
-
3
Single Arm Row (Cable)
2
8-10 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
6-8 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Wide Grip Pull-Up
3
AMRAP
-
3
Single Arm Row (Cable)
2
8-10 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
6-8 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Wide Grip Pull-Up
3
AMRAP
-
3
Single Arm Row (Cable)
2
8-10 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
6-8 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Wide Grip Pull-Up
3
AMRAP
-
3
Single Arm Row (Cable)
2
8-10 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
6-8 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Wide Grip Pull-Up
3
AMRAP
-
3
Single Arm Row (Cable)
2
8-10 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
6-8 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-8 reps
-
2
Wide Grip Pull-Up
3
AMRAP
-
3
Single Arm Row (Cable)
2
8-10 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Wide Grip Pull-Up
3
AMRAP
-
3
Single Arm Row (Cable)
2
8-10 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Wide Grip Pull-Up
3
AMRAP
-
3
Single Arm Row (Cable)
2
8-10 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
-
2
Safety Bar Squat
2
5-8 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Front Foot Elevated Split Squat
2
8-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
-
2
Safety Bar Squat
2
5-8 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Front Foot Elevated Split Squat
2
8-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
-
2
Safety Bar Squat
2
5-8 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Front Foot Elevated Split Squat
2
8-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
-
2
Safety Bar Squat
2
5-8 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Front Foot Elevated Split Squat
2
8-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
-
2
Safety Bar Squat
2
5-8 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Front Foot Elevated Split Squat
2
8-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
-
2
Safety Bar Squat
2
5-8 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Front Foot Elevated Split Squat
2
8-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
-
2
Safety Bar Squat
2
5-8 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Front Foot Elevated Split Squat
2
8-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
-
2
Safety Bar Squat
2
5-8 reps
-
3
Seated Calf Raise
3
10-15 reps
-
4
Front Foot Elevated Split Squat
2
8-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Powell Raise
2
10-12 reps
-
3
Underhand Lat Pulldown
2
8-10 reps
-
4
Preacher Curl (Machine)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Neck Extension
2
10-15 reps
-
6B
Neck Curl
2
10-15 reps
-
7
Lu Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Powell Raise
2
10-12 reps
-
3
Underhand Lat Pulldown
2
8-10 reps
-
4
Preacher Curl (Machine)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Neck Extension
2
10-15 reps
-
6B
Neck Curl
2
10-15 reps
-
7
Lu Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Powell Raise
2
10-12 reps
-
3
Underhand Lat Pulldown
2
8-10 reps
-
4
Preacher Curl (Machine)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Neck Extension
2
10-15 reps
-
6B
Neck Curl
2
10-15 reps
-
7
Lu Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Powell Raise
2
10-12 reps
-
3
Underhand Lat Pulldown
2
8-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Neck Extension
2
10-15 reps
-
6B
Neck Curl
2
10-15 reps
-
7
Lu Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Powell Raise
2
10-12 reps
-
3
Underhand Lat Pulldown
2
8-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Neck Extension
2
10-15 reps
-
6B
Neck Curl
2
10-15 reps
-
7
Lu Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Powell Raise
2
10-12 reps
-
3
Underhand Lat Pulldown
2
8-10 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Neck Extension
2
10-15 reps
-
6B
Neck Curl
2
10-15 reps
-
7
Lu Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Powell Raise
2
10-12 reps
-
3
Underhand Lat Pulldown
2
8-10 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Neck Extension
2
10-15 reps
-
6B
Neck Curl
2
10-15 reps
-
7
Lu Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Powell Raise
2
10-12 reps
-
3
Underhand Lat Pulldown
2
8-10 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Neck Extension
2
10-15 reps
-
6B
Neck Curl
2
10-15 reps
-
7
Lu Raise
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
-
2
Belt Squat
2
6-8 reps
-
3
Seated Hamstring Curl
2
10-12 reps
-
4A
Leg Extension
1
AMRAP
-
4B
Sissy Squat
1
AMRAP
-
5
Standing Calf Raise
3
8-15 reps
-
6
Hanging Leg Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
-
2
Belt Squat
2
6-8 reps
-
3
Seated Hamstring Curl
2
10-12 reps
-
4A
Leg Extension
1
AMRAP
-
4B
Sissy Squat
1
AMRAP
-
5
Standing Calf Raise
3
8-15 reps
-
6
Hanging Leg Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
-
2
Belt Squat
2
6-8 reps
-
3
Seated Hamstring Curl
2
10-12 reps
-
4A
Leg Extension
1
AMRAP
-
4B
Sissy Squat
1
AMRAP
-
5
Standing Calf Raise
3
8-15 reps
-
6
Hanging Leg Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Seated Hamstring Curl
2
10-12 reps
-
4A
Leg Extension
1
AMRAP
-
4B
Sissy Squat
1
AMRAP
-
5
Standing Calf Raise
3
8-15 reps
-
6
Hanging Leg Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Seated Hamstring Curl
2
10-12 reps
-
4A
Leg Extension
1
AMRAP
-
4B
Sissy Squat
1
AMRAP
-
5
Standing Calf Raise
3
8-15 reps
-
6
Hanging Leg Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Seated Hamstring Curl
2
10-12 reps
-
4A
Leg Extension
1
AMRAP
-
4B
Sissy Squat
1
AMRAP
-
5
Standing Calf Raise
3
8-15 reps
-
6
Hanging Leg Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Seated Hamstring Curl
2
10-12 reps
-
4A
Leg Extension
1
AMRAP
-
4B
Sissy Squat
1
AMRAP
-
5
Standing Calf Raise
3
8-15 reps
-
6
Hanging Leg Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Seated Hamstring Curl
2
10-12 reps
-
4A
Leg Extension
1
AMRAP
-
4B
Sissy Squat
1
AMRAP
-
5
Standing Calf Raise
3
8-15 reps
-
6
Hanging Leg Raise
3
15-20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
-
2A
Chest Fly (Cable)
2 Sets
10-12 Reps
-
2B
Push Up (Weighted)
2 Sets
AMRAP
-
3
Lateral Raise (Machine)
3 Sets
8-10 Reps
-
4
Single Arm Pushdown
2 Sets
10-12 Reps
-
5
Skull Crusher (Barbell)
2 Sets
6-10 Reps
-
6
Decline Sit Up (Weighted)
3 Sets
10-12 Reps
-
Day 2
1
T-Bar Row
3 Sets
6-8 Reps
-
2
Wide Grip Pull-Up
3 Sets
AMRAP
-
3
Single Arm Row (Cable)
2 Sets
8-10 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
-
5
Bicep Curl (EZ Bar)
2 Sets
6-8 Reps
-
6
Rear Delt Fly (Cable)
2 Sets
12-15 Reps
-
Day 3
1
Lying Leg Curl
2 Sets
6-10 Reps
-
2
Safety Bar Squat
2 Sets
5-8 Reps
-
3
Seated Calf Raise
3 Sets
10-15 Reps
-
4
Front Foot Elevated Split Squat
2 Sets
8-10 Reps
-
5
Hip Adductor (Machine)
2 Sets
6-10 Reps
-
6
Decline Sit Up (Weighted)
3 Sets
10-12 Reps
-
Day 4
1
Bench Press (Dumbbell)
3 Sets
6-8 Reps
-
2
Powell Raise
2 Sets
10-12 Reps
-
3
Underhand Lat Pulldown
2 Sets
8-10 Reps
-
4
Preacher Curl (Machine)
3 Sets
6-10 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
-
6A
Neck Extension
2 Sets
10-15 Reps
-
6B
Neck Curl
2 Sets
10-15 Reps
-
7
Lu Raise
2 Sets
12-15 Reps
-
Day 5
1
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
-
2
Belt Squat
2 Sets
6-8 Reps
-
3
Seated Hamstring Curl
2 Sets
10-12 Reps
-
4A
Leg Extension
1 Set
AMRAP
-
4B
Sissy Squat
1 Set
AMRAP
-
5
Standing Calf Raise
3 Sets
8-15 Reps
-
6
Hanging Leg Raise
3 Sets
15-20 Reps
-