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PPL by DS

by Swapnil R.
5 athletes joined

Program Description

Best 6day ppl split for muscle growth and strength

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 23, 2024 08:10
  • Last Edited
    Jul 21, 2024 09:15
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
Deadlift (Barbell)
1
5 reps
75%
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
75%
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
75%
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
75%
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
75%
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
75%
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
75%
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
75%
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
75%
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
-
4
Cable Crossover
2
8-12 reps
-
6A
Tricep Extension (Dumbbell)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7A
Tricep Pushdown (Cable)
3
8-12 reps
-
7B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
75%
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
-
4
Cable Crossover
2
8-12 reps
-
6A
Tricep Extension (Dumbbell)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7A
Tricep Pushdown (Cable)
3
8-12 reps
-
7B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
75%
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
-
4
Cable Crossover
2
8-12 reps
-
6A
Tricep Extension (Dumbbell)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7A
Tricep Pushdown (Cable)
3
8-12 reps
-
7B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
75%
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
-
4
Cable Crossover
2
8-12 reps
-
6A
Tricep Extension (Dumbbell)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7A
Tricep Pushdown (Cable)
3
8-12 reps
-
7B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
75%
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
-
4
Cable Crossover
2
8-12 reps
-
6A
Tricep Extension (Dumbbell)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7A
Tricep Pushdown (Cable)
3
8-12 reps
-
7B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
75%
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
-
4
Cable Crossover
2
8-12 reps
-
6A
Tricep Extension (Dumbbell)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7A
Tricep Pushdown (Cable)
3
8-12 reps
-
7B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
75%
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
-
4
Cable Crossover
2
8-12 reps
-
6A
Tricep Extension (Dumbbell)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7A
Tricep Pushdown (Cable)
3
8-12 reps
-
7B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
75%
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
-
4
Cable Crossover
2
8-12 reps
-
6A
Tricep Extension (Dumbbell)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7A
Tricep Pushdown (Cable)
3
8-12 reps
-
7B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Calf Raise
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Calf Raise
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Calf Raise
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Calf Raise
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Calf Raise
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Calf Raise
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Calf Raise
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Calf Raise
5
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
70%
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
70%
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
70%
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
70%
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
70%
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
70%
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
70%
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
70%
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
-
4
Cable Crossover
2
8-12 reps
-
6A
Tricep Extension (Dumbbell)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7A
Tricep Pushdown (Cable)
3
8-12 reps
-
7B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
-
4
Cable Crossover
2
8-12 reps
-
6A
Tricep Extension (Dumbbell)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7A
Tricep Pushdown (Cable)
3
8-12 reps
-
7B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
-
4
Cable Crossover
2
8-12 reps
-
6A
Tricep Extension (Dumbbell)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7A
Tricep Pushdown (Cable)
3
8-12 reps
-
7B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
-
4
Cable Crossover
2
8-12 reps
-
6A
Tricep Extension (Dumbbell)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7A
Tricep Pushdown (Cable)
3
8-12 reps
-
7B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
-
4
Cable Crossover
2
8-12 reps
-
6A
Tricep Extension (Dumbbell)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7A
Tricep Pushdown (Cable)
3
8-12 reps
-
7B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
-
4
Cable Crossover
2
8-12 reps
-
6A
Tricep Extension (Dumbbell)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7A
Tricep Pushdown (Cable)
3
8-12 reps
-
7B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
-
4
Cable Crossover
2
8-12 reps
-
6A
Tricep Extension (Dumbbell)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7A
Tricep Pushdown (Cable)
3
8-12 reps
-
7B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
-
4
Cable Crossover
2
8-12 reps
-
6A
Tricep Extension (Dumbbell)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7A
Tricep Pushdown (Cable)
3
8-12 reps
-
7B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Seated Calf Raise
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Seated Calf Raise
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Seated Calf Raise
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Seated Calf Raise
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Seated Calf Raise
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Seated Calf Raise
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Seated Calf Raise
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Seated Calf Raise
5
8-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
5 Reps
75%
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Reverse Pec Deck
4 Sets
8-12 Reps
-
4
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
-
5
Hammer Curl
4 Sets
8-12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 2
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Pec Deck (Machine)
3 Sets
8-12 Reps
@9
3
Lateral Raise (Cable)
2 Sets
12-15 Reps
-
4
Cable Crossover
2 Sets
8-12 Reps
-
6A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
-
6B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
-
7A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
7B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Leg Extension
3 Sets
8-12 Reps
-
4
Seated Calf Raise
5 Sets
8-12 Reps
-
Day 4
1
Bent Over Row (Barbell)
5 Sets
5 Reps
70%
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Reverse Pec Deck
4 Sets
8-12 Reps
-
4
Standing Pullover (Cable)
3 Sets
8-12 Reps
-
5
Hammer Curl
4 Sets
8-12 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 5
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
-
2
Pec Deck (Machine)
3 Sets
8-12 Reps
@9
3
Lateral Raise (Cable)
2 Sets
12-15 Reps
-
4
Cable Crossover
2 Sets
8-12 Reps
-
6A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
-
6B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
-
7A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
7B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
-
Day 6
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Lying Leg Curl
3 Sets
8-12 Reps
-
4
Seated Calf Raise
5 Sets
8-12 Reps
-