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Basic PPL

by Andrew P
8 athletes joined

Program Description

No frills, basic PPL

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 24, 2024 09:43
  • Last Edited
    Feb 03, 2025 06:11
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Dip (Assisted)
3
5 reps
-
3
Bench Press (Barbell)
3
5 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Dip (Assisted)
4
-
3
Bench Press (Barbell)
4
-
4
Tricep Pushdown (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Dip (Assisted)
4
-
3
Bench Press (Barbell)
4
-
4
Tricep Pushdown (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Dip (Assisted)
4
-
3
Bench Press (Barbell)
4
-
4
Tricep Pushdown (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Dip (Assisted)
4
-
3
Bench Press (Barbell)
4
-
4
Tricep Pushdown (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Dip (Assisted)
4
-
3
Bench Press (Barbell)
4
-
4
Tricep Pushdown (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Dip (Assisted)
4
-
3
Bench Press (Barbell)
4
-
4
Tricep Pushdown (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Dip (Assisted)
4
-
3
Bench Press (Barbell)
4
-
4
Tricep Pushdown (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Dip (Assisted)
4
-
3
Bench Press (Barbell)
4
-
4
Tricep Pushdown (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Dip (Assisted)
4
-
3
Bench Press (Barbell)
4
-
4
Tricep Pushdown (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Dip (Assisted)
4
-
3
Bench Press (Barbell)
4
-
4
Tricep Pushdown (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Dip (Assisted)
4
-
3
Bench Press (Barbell)
4
-
4
Tricep Pushdown (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Bent Over Row (Barbell)
3
5 reps
-
3
Alternating Dumbbell Curl
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Bent Over Row (Barbell)
4
-
3
Alternating Dumbbell Curl
4
-
4
Seated Row (Cable)
4
-
5
Cable Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Bent Over Row (Barbell)
4
-
3
Alternating Dumbbell Curl
4
-
4
Seated Row (Cable)
4
-
5
Cable Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Bent Over Row (Barbell)
4
-
3
Alternating Dumbbell Curl
4
-
4
Seated Row (Cable)
4
-
5
Cable Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Bent Over Row (Barbell)
4
-
3
Alternating Dumbbell Curl
4
-
4
Seated Row (Cable)
4
-
5
Cable Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Bent Over Row (Barbell)
4
-
3
Alternating Dumbbell Curl
4
-
4
Seated Row (Cable)
4
-
5
Cable Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Bent Over Row (Barbell)
4
-
3
Alternating Dumbbell Curl
4
-
4
Seated Row (Cable)
4
-
5
Cable Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Bent Over Row (Barbell)
4
-
3
Alternating Dumbbell Curl
4
-
4
Seated Row (Cable)
4
-
5
Cable Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Bent Over Row (Barbell)
4
-
3
Alternating Dumbbell Curl
4
-
4
Seated Row (Cable)
4
-
5
Cable Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Bent Over Row (Barbell)
4
-
3
Alternating Dumbbell Curl
4
-
4
Seated Row (Cable)
4
-
5
Cable Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Bent Over Row (Barbell)
4
-
3
Alternating Dumbbell Curl
4
-
4
Seated Row (Cable)
4
-
5
Cable Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Bent Over Row (Barbell)
4
-
3
Alternating Dumbbell Curl
4
-
4
Seated Row (Cable)
4
-
5
Cable Crunch
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
8 reps
-
3
Leg Press
3
5 reps
-
4
Run
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
4
-
3
Leg Press
4
-
4
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
4
-
3
Leg Press
4
-
4
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
4
-
3
Leg Press
4
-
4
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
4
-
3
Leg Press
4
-
4
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
4
-
3
Leg Press
4
-
4
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
4
-
3
Leg Press
4
-
4
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
4
-
3
Leg Press
4
-
4
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
4
-
3
Leg Press
4
-
4
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
4
-
3
Leg Press
4
-
4
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
4
-
3
Leg Press
4
-
4
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
4
-
3
Leg Press
4
-
4
Run
1
20 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Barbell)
3 Sets
5 Reps
-
2
Dip (Assisted)
3 Sets
5 Reps
-
3
Bench Press (Barbell)
3 Sets
5 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
Day 2
1
Lat Pulldown
3 Sets
10 Reps
-
2
Bent Over Row (Barbell)
3 Sets
5 Reps
-
3
Alternating Dumbbell Curl
3 Sets
8 Reps
-
4
Seated Row (Cable)
3 Sets
8 Reps
-
5
Cable Crunch
3 Sets
10 Reps
-
Day 3
1
Leg Extension
3 Sets
10 Reps
-
2
Leg Curl
3 Sets
8 Reps
-
3
Leg Press
3 Sets
5 Reps
-
4
Run
1 Set
15 mins
-