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Daniel’s PPL

by Daniel A.

Program Description

A comprehensive strength training program designed to maximize muscle growth and build raw strength through progressive overload. Each workout is structured around key compound lifts—bench press, deadlift, squat, and overhead press—calculated as a percentage of your one-rep max. Over the course of five weeks, the program strategically varies rep ranges and intensities, ensuring continuous progress while incorporating essential recovery periods. Ideal for those who want to improve performance and strength systematically.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 04, 2024 11:14
  • Last Edited
    Oct 08, 2024 11:06
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8-10 reps
75%
2
Alternating Dumbbell Curl
5
-
3
Lat Pulldown
5
-
4
Bicep Curl (Cable)
5
-
5
Seated Row (Cable)
5
-
6
Preacher Curl (Dumbbell)
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6-8 reps
85%
2
Alternating Dumbbell Curl
5
-
3
Lat Pulldown
5
-
4
Bicep Curl (Cable)
5
-
5
Seated Row (Cable)
5
-
6
Preacher Curl (Dumbbell)
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5-6 reps
90%
2
Alternating Dumbbell Curl
5
-
3
Lat Pulldown
5
-
4
Bicep Curl (Cable)
5
-
5
Seated Row (Cable)
5
-
6
Preacher Curl (Dumbbell)
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10-15 reps
70%
2
Alternating Dumbbell Curl
5
-
3
Lat Pulldown
5
-
4
Bicep Curl (Cable)
5
-
5
Seated Row (Cable)
5
-
6
Preacher Curl (Dumbbell)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-10 reps
75%
2
Single Arm Overhead Tricep Extension
5
-
3
Incline Bench Press (Dumbbell)
5
-
4
Tricep Pushdown (Cable)
5
-
5
Chest Fly (Cable)
5
-
6
Skull Crusher
5
-
7
Incline Chest Press (Machine)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
85%
2
Single Arm Overhead Tricep Extension
5
-
3
Incline Bench Press (Dumbbell)
5
-
4
Tricep Pushdown (Cable)
5
-
5
Chest Fly (Cable)
5
-
6
Skull Crusher
5
-
7
Incline Chest Press (Machine)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-6 reps
90%
2
Single Arm Overhead Tricep Extension
5
-
3
Incline Bench Press (Dumbbell)
5
-
4
Tricep Pushdown (Cable)
5
-
5
Chest Fly (Cable)
5
-
6
Skull Crusher
5
-
7
Incline Chest Press (Machine)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10-15 reps
70%
2
Single Arm Overhead Tricep Extension
5
-
3
Incline Bench Press (Dumbbell)
5
-
4
Tricep Pushdown (Cable)
5
-
5
Chest Fly (Cable)
5
-
6
Skull Crusher
5
-
7
Incline Chest Press (Machine)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-10 reps
75%
2
Overhead Press (Barbell)
5
8-10 reps
75%
3
Seated Calf Raise
5
-
4
Arnold Press
5
-
5
Seated Calf Raise
5
-
6
Lateral Raise (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
85%
2
Overhead Press (Barbell)
5
6-8 reps
85%
3
Seated Calf Raise
5
-
4
Arnold Press
5
-
5
Seated Calf Raise
5
-
6
Lateral Raise (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-6 reps
90%
2
Overhead Press (Barbell)
5
5-6 reps
90%
3
Seated Calf Raise
5
-
4
Arnold Press
5
-
5
Seated Calf Raise
5
-
6
Lateral Raise (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10-15 reps
70%
2
Overhead Press (Barbell)
5
10-15 reps
70%
3
Seated Calf Raise
5
-
4
Arnold Press
5
-
5
Seated Calf Raise
5
-
6
Lateral Raise (Dumbbell)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
70%
2
Shoulder Press (Machine)
5
8-12 reps
-
3
Preacher Curl (Barbell)
5
8-12 reps
-
4
Lat Pulldown
5
10-15 reps
-
5
Abs Crunch (Weighted)
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
70%
2
Shoulder Press (Machine)
5
8-12 reps
-
3
Preacher Curl (Barbell)
5
8-12 reps
-
4
Lat Pulldown
5
10-15 reps
-
5
Abs Crunch (Weighted)
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
70%
2
Shoulder Press (Machine)
5
8-12 reps
-
3
Preacher Curl (Barbell)
5
8-12 reps
-
4
Lat Pulldown
5
10-15 reps
-
5
Abs Crunch (Weighted)
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
70%
2
Shoulder Press (Machine)
5
8-12 reps
-
3
Preacher Curl (Barbell)
5
8-12 reps
-
4
Lat Pulldown
5
10-15 reps
-
5
Abs Crunch (Weighted)
5
10-15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
5 Sets
8-10 Reps
75%
2
Alternating Dumbbell Curl
5 Sets
-
3
Lat Pulldown
5 Sets
-
4
Bicep Curl (Cable)
5 Sets
-
5
Seated Row (Cable)
5 Sets
-
6
Preacher Curl (Dumbbell)
5 Sets
-
Day 2
1
Bench Press (Barbell)
5 Sets
8-10 Reps
75%
2
Single Arm Overhead Tricep Extension
5 Sets
-
3
Incline Bench Press (Dumbbell)
5 Sets
-
4
Tricep Pushdown (Cable)
5 Sets
-
5
Chest Fly (Cable)
5 Sets
-
6
Skull Crusher
5 Sets
-
7
Incline Chest Press (Machine)
5 Sets
-
Day 3
1
Squat (Barbell)
5 Sets
8-10 Reps
75%
2
Overhead Press (Barbell)
5 Sets
8-10 Reps
75%
3
Seated Calf Raise
5 Sets
-
4
Arnold Press
5 Sets
-
5
Seated Calf Raise
5 Sets
-
6
Lateral Raise (Dumbbell)
5 Sets
-
Day 4
1
Incline Bench Press (Barbell)
5 Sets
8-12 Reps
70%
2
Shoulder Press (Machine)
5 Sets
8-12 Reps
-
3
Preacher Curl (Barbell)
5 Sets
8-12 Reps
-
4
Lat Pulldown
5 Sets
10-15 Reps
-
5
Abs Crunch (Weighted)
5 Sets
10-15 Reps
-