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PPL

by Jack B.
4 athletes joined

Program Description

Ok boomer

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 14, 2024 12:27
  • Last Edited
    Jun 18, 2024 08:07
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
15 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Cable Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
15 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Cable Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
15 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Cable Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
15 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Cable Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
15 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Cable Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
15 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Seated Row (Cable)
3
15 reps
-
3
Lat Pulldown (Single Arm)
3
15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Preacher Curl (Barbell)
3
15 reps
-
6
Wrist Curls
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Seated Row (Cable)
3
15 reps
-
3
Lat Pulldown (Single Arm)
3
15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Preacher Curl (Barbell)
3
15 reps
-
6
Wrist Curls
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Seated Row (Cable)
3
15 reps
-
3
Lat Pulldown (Single Arm)
3
15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Preacher Curl (Barbell)
3
15 reps
-
6
Wrist Curls
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Seated Row (Cable)
3
15 reps
-
3
Lat Pulldown (Single Arm)
3
15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Preacher Curl (Barbell)
3
15 reps
-
6
Wrist Curls
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Seated Row (Cable)
3
15 reps
-
3
Lat Pulldown (Single Arm)
3
15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Preacher Curl (Barbell)
3
15 reps
-
6
Wrist Curls
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Seated Row (Cable)
3
15 reps
-
3
Lat Pulldown (Single Arm)
3
15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Preacher Curl (Barbell)
3
15 reps
-
6
Wrist Curls
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Stiff Leg Deadlift
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Hip Thrust (Barbell)
3
15 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Stiff Leg Deadlift
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Hip Thrust (Barbell)
3
15 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Stiff Leg Deadlift
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Hip Thrust (Barbell)
3
15 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Stiff Leg Deadlift
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Hip Thrust (Barbell)
3
15 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Stiff Leg Deadlift
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Hip Thrust (Barbell)
3
15 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Stiff Leg Deadlift
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Hip Thrust (Barbell)
3
15 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Lateral Raise (Cable)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Lateral Raise (Cable)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Lateral Raise (Cable)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Lateral Raise (Cable)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Lateral Raise (Cable)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Lateral Raise (Cable)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
-
2
Pull-Up (Assisted)
3
15 reps
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
-
2
Pull-Up (Assisted)
3
15 reps
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
-
2
Pull-Up (Assisted)
3
15 reps
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
-
2
Pull-Up (Assisted)
3
15 reps
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
-
2
Pull-Up (Assisted)
3
15 reps
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
-
2
Pull-Up (Assisted)
3
15 reps
-
3
Chest Supported Row (Machine)
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Leg Press (45 Degrees)
3
15 reps
-
3
Lying Leg Curl
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5
Back Extension
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Leg Press (45 Degrees)
3
15 reps
-
3
Lying Leg Curl
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5
Back Extension
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Leg Press (45 Degrees)
3
15 reps
-
3
Lying Leg Curl
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5
Back Extension
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Leg Press (45 Degrees)
3
15 reps
-
3
Lying Leg Curl
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5
Back Extension
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Leg Press (45 Degrees)
3
15 reps
-
3
Lying Leg Curl
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5
Back Extension
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Leg Press (45 Degrees)
3
15 reps
-
3
Lying Leg Curl
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5
Back Extension
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
-
3
Chest Fly (Machine)
3 Sets
15 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
6
Cable Crunch
3 Sets
15 Reps
-
Day 2
1
Lat Pulldown
3 Sets
15 Reps
-
2
Seated Row (Cable)
3 Sets
15 Reps
-
3
Lat Pulldown (Single Arm)
3 Sets
15 Reps
-
4
Rear Delt Fly (Machine)
3 Sets
15 Reps
-
5
Preacher Curl (Barbell)
3 Sets
15 Reps
-
6
Wrist Curls
3 Sets
15 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Stiff Leg Deadlift
3 Sets
15 Reps
-
3
Leg Extension
3 Sets
15 Reps
-
4
Hip Thrust (Barbell)
3 Sets
15 Reps
-
5
Hip Abductor (Machine)
3 Sets
15 Reps
-
6
Seated Calf Raise
3 Sets
15 Reps
-
Day 4
1
Overhead Press (Barbell)
3 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
-
3
Lateral Raise (Cable)
3 Sets
15 Reps
-
4
Chest Fly (Cable)
3 Sets
15 Reps
-
5
Lying Tricep Extension (Barbell)
3 Sets
15 Reps
-
6
Leg Raise (Captain's Chair)
3 Sets
15 Reps
-
Day 5
1
Bent Over Row (Barbell)
3 Sets
15 Reps
-
2
Pull-Up (Assisted)
3 Sets
15 Reps
-
3
Chest Supported Row (Machine)
3 Sets
15 Reps
-
4
Face Pull
3 Sets
15 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
15 Reps
-
6
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
-
Day 6
1
Deadlift (Barbell)
3 Sets
10 Reps
-
2
Leg Press (45 Degrees)
3 Sets
15 Reps
-
3
Lying Leg Curl
3 Sets
15 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
-
5
Back Extension
3 Sets
15 Reps
-
6
Standing Calf Raise
3 Sets
15 Reps
-