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Jenna PPL

by David F.
15 athletes joined

Program Description

This is a beginner program that uses 3 waves to progress. Each wave adds volume in week 2 and week 3, then drops back down in the next wave, which uses a different rep scheme. All sets should be done between 1 and 4 Reps in Reserve (RIR).

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 10, 2024 05:54
  • Last Edited
    Dec 19, 2024 07:23
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
-
2
Overhead Press (Barbell)
3
10-12 reps
-
3
Tricep Extension (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Overhead Press (Barbell)
4
10-12 reps
-
3
Tricep Extension (Machine)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10-12 reps
-
2
Overhead Press (Barbell)
5
10-12 reps
-
3
Tricep Extension (Machine)
5
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Tricep Extension (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Tricep Extension (Machine)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-10 reps
-
2
Overhead Press (Barbell)
5
8-10 reps
-
3
Tricep Extension (Machine)
5
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Tricep Extension (Machine)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
6-8 reps
-
3
Tricep Extension (Machine)
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
-
2
Overhead Press (Barbell)
5
6-8 reps
-
3
Tricep Extension (Machine)
5
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Bicep Curl (Machine)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
-
2
Seated Row (Cable)
4
10-12 reps
-
3
Bicep Curl (Machine)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10-12 reps
-
2
Seated Row (Cable)
5
10-12 reps
-
3
Bicep Curl (Machine)
5
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Bicep Curl (Machine)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Seated Row (Cable)
4
8-10 reps
-
3
Bicep Curl (Machine)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8-10 reps
-
2
Seated Row (Cable)
5
8-10 reps
-
3
Bicep Curl (Machine)
5
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
-
2
Seated Row (Cable)
3
6-8 reps
-
3
Bicep Curl (Machine)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Seated Row (Cable)
4
6-8 reps
-
3
Bicep Curl (Machine)
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
6-8 reps
-
2
Seated Row (Cable)
5
6-8 reps
-
3
Bicep Curl (Machine)
5
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Curl
2
10-12 reps
-
4
Leg Extension
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
10-12 reps
-
3
Leg Curl
3
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
10-12 reps
-
2
Romanian Deadlift (Barbell)
5
10-12 reps
-
3
Leg Curl
4
10-12 reps
-
4
Leg Extension
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Curl
2
8-10 reps
-
4
Leg Extension
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
8-10 reps
-
2
Romanian Deadlift (Barbell)
5
8-10 reps
-
3
Leg Curl
4
8-10 reps
-
4
Leg Extension
4
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Curl
2
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Curl
3
6-8 reps
-
4
Leg Extension
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
6-8 reps
-
2
Romanian Deadlift (Barbell)
5
6-8 reps
-
3
Leg Curl
4
6-8 reps
-
4
Leg Extension
4
6-8 reps
-
Week 1
1 / 9 Weeks
Day 3
1
Leg Press
3 Sets
10-12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
-
3
Leg Curl
2 Sets
10-12 Reps
-
4
Leg Extension
2 Sets
10-12 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
10-12 Reps
-
2
Overhead Press (Barbell)
3 Sets
10-12 Reps
-
3
Tricep Extension (Machine)
3 Sets
10-12 Reps
-
Day 2
1
Lat Pulldown
3 Sets
10-12 Reps
-
2
Seated Row (Cable)
3 Sets
10-12 Reps
-
3
Bicep Curl (Machine)
3 Sets
10-12 Reps
-