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Hero Build 2.0 PPL

by Kitty V.
6 athletes joined

Program Description

Classic ppl that can be used as is (10 sets per muscle group per week) or you can add another push, pull or legs day to bring volume up. I recommend taking every 3rd day off for recovery.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 22, 2024 05:19
  • Last Edited
    Feb 02, 2025 03:00
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 8
4
Landmine Press
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 9.5
6
Tricep Extension (Cable)
2
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Landmine Press
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
2
15 reps
RPE 9.5
5
Tricep Extension (Cable)
2
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Landmine Press
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
2
15 reps
RPE 9.5
5
Tricep Extension (Cable)
2
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Landmine Press
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
2
15 reps
RPE 9.5
5
Tricep Extension (Cable)
2
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Landmine Press
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
2
15 reps
RPE 9.5
5
Tricep Extension (Cable)
2
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Landmine Press
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
2
15 reps
RPE 9.5
5
Tricep Extension (Cable)
2
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
8 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
8 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 9.5
3
Rack Pull (Barbell)
3
1 reps
RPE 9.5
4
Face Pull
2
12 reps
RPE 9.5
5
Bayesian Curl
2
12 reps
RPE 9.5
6
Bicep Curl (Cable)
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
8 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
8 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 9.5
3
Rack Pull (Barbell)
3
1 reps
RPE 9.5
4
Face Pull
2
12 reps
RPE 9.5
5
Bayesian Curl
2
12 reps
RPE 9.5
6
Bicep Curl (Cable)
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
8 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
8 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 9.5
3
Rack Pull (Barbell)
3
1 reps
RPE 9.5
4
Face Pull
2
12 reps
RPE 9.5
5
Bayesian Curl
2
12 reps
RPE 9.5
6
Bicep Curl (Cable)
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
8 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
8 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 9.5
3
Rack Pull (Barbell)
3
1 reps
RPE 9.5
4
Face Pull
2
12 reps
RPE 9.5
5
Bayesian Curl
2
12 reps
RPE 9.5
6
Bicep Curl (Cable)
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
8 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
8 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 9.5
3
Rack Pull (Barbell)
3
1 reps
RPE 9.5
4
Face Pull
2
12 reps
RPE 9.5
5
Bayesian Curl
2
12 reps
RPE 9.5
6
Bicep Curl (Cable)
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
8 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
8 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 9.5
3
Rack Pull (Barbell)
3
1 reps
RPE 9.5
4
Face Pull
2
12 reps
RPE 9.5
5
Bayesian Curl
2
12 reps
RPE 9.5
6
Bicep Curl (Cable)
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Stiff Leg Deadlift
3
8 reps
RPE 8
3
Leg Press
2
10 reps
RPE 8
4
Back Extension
2
10 reps
RPE 8
5
Seated Hamstring Curl
2
10 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Stiff Leg Deadlift
3
8 reps
RPE 8
3
Leg Press
2
10 reps
RPE 8
4
Back Extension
2
10 reps
RPE 8
5
Seated Hamstring Curl
2
10 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Stiff Leg Deadlift
3
8 reps
RPE 8
3
Leg Press
2
10 reps
RPE 8
4
Back Extension
2
10 reps
RPE 8
5
Seated Hamstring Curl
2
10 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Stiff Leg Deadlift
3
8 reps
RPE 8
3
Leg Press
2
10 reps
RPE 8
4
Back Extension
2
10 reps
RPE 8
5
Seated Hamstring Curl
2
10 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Stiff Leg Deadlift
3
8 reps
RPE 8
3
Leg Press
2
10 reps
RPE 8
4
Back Extension
2
10 reps
RPE 8
5
Seated Hamstring Curl
2
10 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Stiff Leg Deadlift
3
8 reps
RPE 8
3
Leg Press
2
10 reps
RPE 8
4
Back Extension
2
10 reps
RPE 8
5
Seated Hamstring Curl
2
10 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Dip (Assisted)
3 Sets
10 Reps
@8
4
Landmine Press
3 Sets
10 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
15 Reps
@9.5
6
Tricep Extension (Cable)
2 Sets
15 Reps
@9.5
Day 2
1
Pendlay Row
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
@8
@9
@9.5
2
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
@8
@9
@9.5
3
Rack Pull (Barbell)
3 Sets
1 Reps
@9.5
4
Face Pull
2 Sets
12 Reps
@9.5
5
Bayesian Curl
2 Sets
12 Reps
@9.5
6
Bicep Curl (Cable)
2 Sets
12 Reps
@9.5
Day 3
1
Hack Squat
3 Sets
10 Reps
@8
2
Stiff Leg Deadlift
3 Sets
8 Reps
@8
3
Leg Press
2 Sets
10 Reps
@8
4
Back Extension
2 Sets
10 Reps
@8
5
Seated Hamstring Curl
2 Sets
10 Reps
@8
6
Leg Extension
3 Sets
10 Reps
@8