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BoostcampPNG

PPL

by Kyle C
1 athletes joined
5.0
(1 rating)

Program Description

Push, pull, legs with a deload week

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 25, 2024 09:50
  • Last Edited
    Jul 21, 2024 03:55

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Lateral Raise (Dumbbell)
3
3
Incline Bench Press (Dumbbell)
3
4
Seated Shoulder Press (Dumbbell)
3
5
Dip (Assisted)
3
6
V-Handle Tricep Pushdown (Cable)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Lateral Raise (Dumbbell)
3
3
Incline Bench Press (Dumbbell)
3
4
Seated Shoulder Press (Dumbbell)
3
5
Dip (Assisted)
3
6
V-Handle Tricep Pushdown (Cable)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Lateral Raise (Dumbbell)
3
3
Incline Bench Press (Dumbbell)
3
4
Seated Shoulder Press (Dumbbell)
3
5
Dip (Assisted)
3
6
V-Handle Tricep Pushdown (Cable)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Lateral Raise (Dumbbell)
3
3
Incline Bench Press (Dumbbell)
3
4
Seated Shoulder Press (Dumbbell)
3
5
Dip (Assisted)
3
6
V-Handle Tricep Pushdown (Cable)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Lateral Raise (Dumbbell)
3
3
Incline Bench Press (Dumbbell)
3
4
Seated Shoulder Press (Dumbbell)
3
5
Dip (Assisted)
3
6
V-Handle Tricep Pushdown (Cable)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Lateral Raise (Dumbbell)
3
3
Incline Bench Press (Dumbbell)
3
4
Seated Shoulder Press (Dumbbell)
3
5
Dip (Assisted)
3
6
V-Handle Tricep Pushdown (Cable)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Lateral Raise (Dumbbell)
3
3
Incline Bench Press (Dumbbell)
3
4
Seated Shoulder Press (Dumbbell)
3
5
Dip (Assisted)
3
6
V-Handle Tricep Pushdown (Cable)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Lateral Raise (Dumbbell)
3
3
Incline Bench Press (Dumbbell)
3
4
Seated Shoulder Press (Dumbbell)
3
5
Dip (Assisted)
3
6
V-Handle Tricep Pushdown (Cable)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Lateral Raise (Dumbbell)
3
3
Incline Bench Press (Dumbbell)
3
4
Seated Shoulder Press (Dumbbell)
3
5
Dip (Assisted)
3
6
V-Handle Tricep Pushdown (Cable)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Lateral Raise (Dumbbell)
3
3
Incline Bench Press (Dumbbell)
3
4
Seated Shoulder Press (Dumbbell)
3
5
Dip (Assisted)
3
6
V-Handle Tricep Pushdown (Cable)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Lateral Raise (Dumbbell)
3
3
Incline Bench Press (Dumbbell)
3
4
Seated Shoulder Press (Dumbbell)
3
5
Dip (Assisted)
3
6
V-Handle Tricep Pushdown (Cable)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Lateral Raise (Dumbbell)
3
3
Incline Bench Press (Dumbbell)
3
4
Seated Shoulder Press (Dumbbell)
3
5
Dip (Assisted)
3
6
V-Handle Tricep Pushdown (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Extension
3
3
Romanian Deadlift (Barbell)
3
4
Lying Leg Curl
3
5
Standing Calf Raise
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Extension
3
3
Romanian Deadlift (Barbell)
3
4
Lying Leg Curl
3
5
Standing Calf Raise
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Extension
3
3
Romanian Deadlift (Barbell)
3
4
Lying Leg Curl
3
5
Standing Calf Raise
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Extension
3
3
Romanian Deadlift (Barbell)
3
4
Lying Leg Curl
3
5
Standing Calf Raise
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Extension
3
3
Romanian Deadlift (Barbell)
3
4
Lying Leg Curl
3
5
Standing Calf Raise
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Extension
3
3
Romanian Deadlift (Barbell)
3
4
Lying Leg Curl
3
5
Standing Calf Raise
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Extension
3
3
Romanian Deadlift (Barbell)
3
4
Lying Leg Curl
3
5
Standing Calf Raise
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Extension
3
3
Romanian Deadlift (Barbell)
3
4
Lying Leg Curl
3
5
Standing Calf Raise
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Extension
3
3
Romanian Deadlift (Barbell)
3
4
Lying Leg Curl
3
5
Standing Calf Raise
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Extension
3
3
Romanian Deadlift (Barbell)
3
4
Lying Leg Curl
3
5
Standing Calf Raise
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Extension
3
3
Romanian Deadlift (Barbell)
3
4
Lying Leg Curl
3
5
Standing Calf Raise
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Extension
3
3
Romanian Deadlift (Barbell)
3
4
Lying Leg Curl
3
5
Standing Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
2
T-Bar Row
3
3
Face Pull
3
4
Bicep Curl (Dumbbell)
3
5
Preacher Curl (Barbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
2
T-Bar Row
3
3
Face Pull
3
4
Bicep Curl (Dumbbell)
3
5
Preacher Curl (Barbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
2
T-Bar Row
3
3
Face Pull
3
4
Bicep Curl (Dumbbell)
3
5
Preacher Curl (Barbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
2
T-Bar Row
3
3
Face Pull
3
4
Bicep Curl (Dumbbell)
3
5
Preacher Curl (Barbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
2
T-Bar Row
3
3
Face Pull
3
4
Bicep Curl (Dumbbell)
3
5
Preacher Curl (Barbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
2
T-Bar Row
3
3
Face Pull
3
4
Bicep Curl (Dumbbell)
3
5
Preacher Curl (Barbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
2
T-Bar Row
3
3
Face Pull
3
4
Bicep Curl (Dumbbell)
3
5
Preacher Curl (Barbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
2
T-Bar Row
3
3
Face Pull
3
4
Bicep Curl (Dumbbell)
3
5
Preacher Curl (Barbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
2
T-Bar Row
3
3
Face Pull
3
4
Bicep Curl (Dumbbell)
3
5
Preacher Curl (Barbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
2
T-Bar Row
3
3
Face Pull
3
4
Bicep Curl (Dumbbell)
3
5
Preacher Curl (Barbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
2
T-Bar Row
3
3
Face Pull
3
4
Bicep Curl (Dumbbell)
3
5
Preacher Curl (Barbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
2
T-Bar Row
3
3
Face Pull
3
4
Bicep Curl (Dumbbell)
3
5
Preacher Curl (Barbell)
3
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
2
Lateral Raise (Dumbbell)
3 Sets
3
Incline Bench Press (Dumbbell)
3 Sets
4
Seated Shoulder Press (Dumbbell)
3 Sets
5
Dip (Assisted)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
Day 2
1
Squat (Barbell)
3 Sets
2
Leg Extension
3 Sets
3
Romanian Deadlift (Barbell)
3 Sets
4
Lying Leg Curl
3 Sets
5
Standing Calf Raise
3 Sets
Day 3
1
Lat Pulldown
3 Sets
2
T-Bar Row
3 Sets
3
Face Pull
3 Sets
4
Bicep Curl (Dumbbell)
3 Sets
5
Preacher Curl (Barbell)
3 Sets