PPLF vvvvcd

by Khoa D.

1 athletes joined

Program Description

.

Program Overview

Level
Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Jan 14, 2024 06:32
Last Edited
May 14, 2024 03:07

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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE

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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

1

Wide Grip Lat Pulldown

2

1

10 reps

20 reps

RPE 10

RPE 10

2

Seated Row (Cable)

3

10 reps

RPE 10

3

Single Arm High Row (Cable)

3

10 reps

RPE 10

4

Single Arm Iso Row

3

10 reps

RPE 10

5

Reverse Pec Deck

3

15 reps

RPE 10

6A

Lying Pullover (Cable)

1

12 reps

RPE 10

6B

Inverted Row

1

AMRAP

RPE 10

Day 1

1

Wide Grip Lat Pulldown

2

1

10 reps

20 reps

RPE 10

RPE 10

2

Seated Row (Cable)

3

10 reps

RPE 10

3

Single Arm High Row (Cable)

3

10 reps

RPE 10

4

Single Arm Iso Row

3

10 reps

RPE 10

5

Reverse Pec Deck

3

15 reps

RPE 10

6A

Lying Pullover (Cable)

1

12 reps

RPE 10

6B

Inverted Row

1

AMRAP

RPE 10

Day 1

1

Wide Grip Lat Pulldown

2

1

10 reps

20 reps

RPE 10

RPE 10

2

Seated Row (Cable)

3

10 reps

RPE 10

3

Single Arm High Row (Cable)

3

10 reps

RPE 10

4

Single Arm Iso Row

3

10 reps

RPE 10

5

Reverse Pec Deck

3

15 reps

RPE 10

6A

Lying Pullover (Cable)

1

12 reps

RPE 10

6B

Inverted Row

1

AMRAP

RPE 10

Day 1

1

Wide Grip Lat Pulldown

2

1

10 reps

20 reps

RPE 10

RPE 10

2

Seated Row (Cable)

3

10 reps

RPE 10

3

Single Arm High Row (Cable)

3

10 reps

RPE 10

4

Single Arm Iso Row

3

10 reps

RPE 10

5

Reverse Pec Deck

3

15 reps

RPE 10

6A

Lying Pullover (Cable)

1

12 reps

RPE 10

6B

Inverted Row

1

AMRAP

RPE 10

Day 1

1

Wide Grip Lat Pulldown

2

1

10 reps

20 reps

RPE 10

RPE 10

2

Seated Row (Cable)

3

10 reps

RPE 10

3

Single Arm High Row (Cable)

3

10 reps

RPE 10

4

Single Arm Iso Row

3

10 reps

RPE 10

5

Reverse Pec Deck

3

15 reps

RPE 10

6A

Lying Pullover (Cable)

1

12 reps

RPE 10

6B

Inverted Row

1

AMRAP

RPE 10

Day 1

1

Wide Grip Lat Pulldown

2

1

10 reps

20 reps

RPE 10

RPE 10

2

Seated Row (Cable)

3

10 reps

RPE 10

3

Single Arm High Row (Cable)

3

10 reps

RPE 10

4

Single Arm Iso Row

3

10 reps

RPE 10

5

Reverse Pec Deck

3

15 reps

RPE 10

6A

Lying Pullover (Cable)

1

12 reps

RPE 10

6B

Inverted Row

1

AMRAP

RPE 10

Day 2

1

Incline Bench Press (Smith Machine)

3

10 reps

RPE 10

2

Chest Fly (Machine)

3

12 reps

RPE 10

3

Incline Chest Press (Machine)

3

12 reps

RPE 10

4

Decline Bench Press (Barbell)

3

10 reps

RPE 10

5

Seated Dip (Machine)

3

10 reps

RPE 10

6A

Incline Chest Fly (Dumbbell)

1

5 reps

RPE 6

6B

Pec Fly (Dumbbell)

1

AMRAP

RPE 10

6C

Push Up

1

AMRAP

RPE 10

7

Lateral Raise (Machine)

3

15 reps

RPE 10

8

Rear Delt Fly (Machine)

3

15 reps

RPE 10

Day 1

1

Wide Grip Lat Pulldown

2 Sets

1 Set

10 Reps

20 Reps

@10

@10

2

Seated Row (Cable)

3 Sets

10 Reps

@10

3

Single Arm High Row (Cable)

3 Sets

10 Reps

@10

4

Single Arm Iso Row

3 Sets

10 Reps

@10

5

Reverse Pec Deck

3 Sets

15 Reps

@10

6A

Lying Pullover (Cable)

1 Set

12 Reps

@10

6B

Inverted Row

1 Set

AMRAP

@10

Day 2

1

Incline Bench Press (Smith Machine)

3 Sets

10 Reps

@10

2

Chest Fly (Machine)

3 Sets

12 Reps

@10

3

Incline Chest Press (Machine)

3 Sets

12 Reps

@10

4

Decline Bench Press (Barbell)

3 Sets

10 Reps

@10

5

Seated Dip (Machine)

3 Sets

10 Reps

@10

6A

Incline Chest Fly (Dumbbell)

1 Set

5 Reps

@6

6B

Pec Fly (Dumbbell)

1 Set

AMRAP

@10

6C

Push Up

1 Set

AMRAP

@10

7

Lateral Raise (Machine)

3 Sets

15 Reps

@10

8

Rear Delt Fly (Machine)

3 Sets

15 Reps

@10