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Maximus PPL

by Max N.
10 athletes joined
5.0
(1 rating)

Program Description

Strength and volume

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 02, 2024 07:45
  • Last Edited
    Sep 06, 2024 08:16
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Dip (Bodyweight)
3
10 reps
4
Pec Deck (Machine)
4
15 reps
5
Rear Delt Fly (Machine)
3
12 reps
6
Standing Shoulder Press (Dumbbell)
3
15 reps
7
Lateral Raise (Dumbbell)
3
15 reps
8
Tricep Pushdown (Cable)
4
15 reps
9
Overhead Tricep Extension (Cable)
4
15 reps
10
Sit Up
4
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Dip (Bodyweight)
3
10 reps
4
Pec Deck (Machine)
4
15 reps
5
Rear Delt Fly (Machine)
3
12 reps
6
Standing Shoulder Press (Dumbbell)
3
15 reps
7
Lateral Raise (Dumbbell)
3
15 reps
8
Tricep Pushdown (Cable)
4
15 reps
9
Overhead Tricep Extension (Cable)
4
15 reps
10
Sit Up
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
2
Seated Row (Cable)
4
15 reps
3
Shrug (Dumbbell)
3
15 reps
4
Deadlift (Barbell)
5
5 reps
5
Bicep Curl (EZ Bar)
4
12 reps
6
Lying Cable Curl
4
15 reps
7
Abs Crunch (Bodyweight)
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
2
Seated Row (Cable)
4
15 reps
3
Shrug (Dumbbell)
3
15 reps
4
Deadlift (Barbell)
5
5 reps
5
Bicep Curl (EZ Bar)
4
12 reps
6
Lying Cable Curl
4
15 reps
7
Abs Crunch (Bodyweight)
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Lunge (Dumbbell)
3
10 reps
3
Hamstring Curl
4
15 reps
4
Leg Extension
4
15 reps
5
Seated Calf Raise
4
50 reps
6
Ab Wheel
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Hip Thrust (Barbell)
3
10 reps
3
Hamstring Curl
4
15 reps
4
Leg Extension
4
15 reps
5
Seated Calf Raise
4
50 reps
6
Ab Wheel
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Dip (Bodyweight)
3
10 reps
4
Pec Deck (Machine)
4
15 reps
5
Rear Delt Fly (Machine)
3
12 reps
6
Standing Shoulder Press (Dumbbell)
3
15 reps
7
Lateral Raise (Dumbbell)
3
15 reps
8
Tricep Pushdown (Cable)
4
15 reps
9
Overhead Tricep Extension (Cable)
4
15 reps
10
Sit Up
4
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Dip (Bodyweight)
3
10 reps
4
Pec Deck (Machine)
4
15 reps
5
Rear Delt Fly (Machine)
3
12 reps
6
Standing Shoulder Press (Dumbbell)
3
15 reps
7
Lateral Raise (Dumbbell)
3
15 reps
8
Tricep Pushdown (Cable)
4
15 reps
9
Overhead Tricep Extension (Cable)
4
15 reps
10
Sit Up
4
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
2
Seated Row (Cable)
4
15 reps
3
Shrug (Dumbbell)
3
15 reps
4
Deadlift (Barbell)
5
5 reps
5
Bicep Curl (EZ Bar)
4
12 reps
6
Lying Cable Curl
4
15 reps
7
Abs Crunch (Bodyweight)
4
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
2
Seated Row (Cable)
4
15 reps
3
Shrug (Dumbbell)
3
15 reps
4
Deadlift (Barbell)
5
5 reps
5
Bicep Curl (EZ Bar)
4
12 reps
6
Lying Cable Curl
4
15 reps
7
Abs Crunch (Bodyweight)
4
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Lunge (Dumbbell)
3
10 reps
3
Hamstring Curl
4
15 reps
4
Leg Extension
4
15 reps
5
Seated Calf Raise
4
50 reps
6
Ab Wheel
4
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Hip Thrust (Barbell)
3
10 reps
3
Hamstring Curl
4
15 reps
4
Leg Extension
4
15 reps
5
Seated Calf Raise
4
50 reps
6
Ab Wheel
4
15 reps
Week 1
1 / 2 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Pec Deck (Machine)
4 Sets
15 Reps
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
6
Standing Shoulder Press (Dumbbell)
3 Sets
15 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
8
Tricep Pushdown (Cable)
4 Sets
15 Reps
9
Overhead Tricep Extension (Cable)
4 Sets
15 Reps
10
Sit Up
4 Sets
20 Reps
Day 2
1
Lat Pulldown
4 Sets
12 Reps
2
Seated Row (Cable)
4 Sets
15 Reps
3
Shrug (Dumbbell)
3 Sets
15 Reps
4
Deadlift (Barbell)
5 Sets
5 Reps
5
Bicep Curl (EZ Bar)
4 Sets
12 Reps
6
Lying Cable Curl
4 Sets
15 Reps
7
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Lunge (Dumbbell)
3 Sets
10 Reps
3
Hamstring Curl
4 Sets
15 Reps
4
Leg Extension
4 Sets
15 Reps
5
Seated Calf Raise
4 Sets
50 Reps
6
Ab Wheel
4 Sets
15 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Dip (Bodyweight)
3 Sets
10 Reps
4
Pec Deck (Machine)
4 Sets
15 Reps
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
6
Standing Shoulder Press (Dumbbell)
3 Sets
15 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
8
Tricep Pushdown (Cable)
4 Sets
15 Reps
9
Overhead Tricep Extension (Cable)
4 Sets
15 Reps
10
Sit Up
4 Sets
20 Reps
Day 5
1
Lat Pulldown
4 Sets
12 Reps
2
Seated Row (Cable)
4 Sets
15 Reps
3
Shrug (Dumbbell)
3 Sets
15 Reps
4
Deadlift (Barbell)
5 Sets
5 Reps
5
Bicep Curl (EZ Bar)
4 Sets
12 Reps
6
Lying Cable Curl
4 Sets
15 Reps
7
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 6
1
Squat (Barbell)
5 Sets
5 Reps
2
Lunge (Dumbbell)
3 Sets
10 Reps
3
Hamstring Curl
4 Sets
15 Reps
4
Leg Extension
4 Sets
15 Reps
5
Seated Calf Raise
4 Sets
50 Reps
6
Ab Wheel
4 Sets
15 Reps