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BoostcampPNG

Omega Level PPL

by Paul M.

Program Description

Hypertrophy growth across 3 day Push, Pull, Legs split

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 19, 2024 01:37
  • Last Edited
    May 21, 2024 11:51
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Pec Deck (Machine)
3
10-12 reps
4
Overhead Press (Barbell)
4
10 reps
5
Lateral Raise (Dumbbell)
4
15 reps
6
Tricep Rope Push Down (Cable)
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Pec Deck (Machine)
3
10-12 reps
4
Overhead Press (Barbell)
4
10 reps
5
Lateral Raise (Dumbbell)
4
15 reps
6
Tricep Rope Push Down (Cable)
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Pec Deck (Machine)
3
10-12 reps
4
Overhead Press (Barbell)
4
10 reps
5
Lateral Raise (Dumbbell)
4
15 reps
6
Tricep Rope Push Down (Cable)
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Pec Deck (Machine)
3
10-12 reps
4
Overhead Press (Barbell)
4
10 reps
5
Lateral Raise (Dumbbell)
4
15 reps
6
Tricep Rope Push Down (Cable)
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Pec Deck (Machine)
3
10-12 reps
4
Overhead Press (Barbell)
4
10 reps
5
Lateral Raise (Dumbbell)
4
15 reps
6
Tricep Rope Push Down (Cable)
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Pec Deck (Machine)
3
10-12 reps
4
Overhead Press (Barbell)
4
10 reps
5
Lateral Raise (Dumbbell)
4
15 reps
6
Tricep Rope Push Down (Cable)
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Pec Deck (Machine)
3
10-12 reps
4
Overhead Press (Barbell)
4
10 reps
5
Lateral Raise (Dumbbell)
4
15 reps
6
Tricep Rope Push Down (Cable)
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Pec Deck (Machine)
3
10-12 reps
4
Overhead Press (Barbell)
4
10 reps
5
Lateral Raise (Dumbbell)
4
15 reps
6
Tricep Rope Push Down (Cable)
4
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
2
Lat Pulldown
4
10 reps
3
Seated Row (Machine)
3
10 reps
4
Upright Row (Barbell)
3
10 reps
5
Incline Curl (Dumbbell)
4
10 reps
6
Hammer Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
2
Lat Pulldown
4
10 reps
3
Seated Row (Machine)
3
10 reps
4
Upright Row (Barbell)
3
10 reps
5
Incline Curl (Dumbbell)
4
10 reps
6
Hammer Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
2
Lat Pulldown
4
10 reps
3
Seated Row (Machine)
3
10 reps
4
Upright Row (Barbell)
3
10 reps
5
Incline Curl (Dumbbell)
4
10 reps
6
Hammer Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
2
Lat Pulldown
4
10 reps
3
Seated Row (Machine)
3
10 reps
4
Upright Row (Barbell)
3
10 reps
5
Incline Curl (Dumbbell)
4
10 reps
6
Hammer Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
2
Lat Pulldown
4
10 reps
3
Seated Row (Machine)
3
10 reps
4
Upright Row (Barbell)
3
10 reps
5
Incline Curl (Dumbbell)
4
10 reps
6
Hammer Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
2
Lat Pulldown
4
10 reps
3
Seated Row (Machine)
3
10 reps
4
Upright Row (Barbell)
3
10 reps
5
Incline Curl (Dumbbell)
4
10 reps
6
Hammer Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
2
Lat Pulldown
4
10 reps
3
Seated Row (Machine)
3
10 reps
4
Upright Row (Barbell)
3
10 reps
5
Incline Curl (Dumbbell)
4
10 reps
6
Hammer Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
2
Lat Pulldown
4
10 reps
3
Seated Row (Machine)
3
10 reps
4
Upright Row (Barbell)
3
10 reps
5
Incline Curl (Dumbbell)
4
10 reps
6
Hammer Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
2
Hack Squat
4
10 reps
3
Leg Extension
4
10 reps
4
Leg Curl
4
10 reps
5
Seated Calf Raise
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
2
Hack Squat
4
10 reps
3
Leg Extension
4
10 reps
4
Leg Curl
4
10 reps
5
Seated Calf Raise
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
2
Hack Squat
4
10 reps
3
Leg Extension
4
10 reps
4
Leg Curl
4
10 reps
5
Seated Calf Raise
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
2
Hack Squat
4
10 reps
3
Leg Extension
4
10 reps
4
Leg Curl
4
10 reps
5
Seated Calf Raise
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
2
Hack Squat
4
10 reps
3
Leg Extension
4
10 reps
4
Leg Curl
4
10 reps
5
Seated Calf Raise
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
2
Hack Squat
4
10 reps
3
Leg Extension
4
10 reps
4
Leg Curl
4
10 reps
5
Seated Calf Raise
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
2
Hack Squat
4
10 reps
3
Leg Extension
4
10 reps
4
Leg Curl
4
10 reps
5
Seated Calf Raise
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
2
Hack Squat
4
10 reps
3
Leg Extension
4
10 reps
4
Leg Curl
4
10 reps
5
Seated Calf Raise
4
10 reps
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Pec Deck (Machine)
3 Sets
10-12 Reps
4
Overhead Press (Barbell)
4 Sets
10 Reps
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
6
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
Day 2
1
Bent Over Row (Barbell)
4 Sets
10 Reps
2
Lat Pulldown
4 Sets
10 Reps
3
Seated Row (Machine)
3 Sets
10 Reps
4
Upright Row (Barbell)
3 Sets
10 Reps
5
Incline Curl (Dumbbell)
4 Sets
10 Reps
6
Hammer Curl
3 Sets
10 Reps
Day 3
1
Leg Press
4 Sets
10 Reps
2
Hack Squat
4 Sets
10 Reps
3
Leg Extension
4 Sets
10 Reps
4
Leg Curl
4 Sets
10 Reps
5
Seated Calf Raise
4 Sets
10 Reps