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BoostcampPNG

PPL

by Alex K.
2 athletes joined

Program Description

Fres

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 09, 2025 06:07
  • Last Edited
    Feb 18, 2025 03:28
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Seated Row (Machine)
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Seated Row (Machine)
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Seated Row (Machine)
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Seated Row (Machine)
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Tricep Rope Push Down (Cable)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Lateral Raise (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Seated Row (Machine)
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Seated Row (Machine)
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Seated Row (Machine)
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Seated Row (Machine)
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Week 1
1 / 4 Weeks
Day 6
1
Squat (Barbell)
3 Sets
-
2
Leg Press
3 Sets
-
3
Leg Curl
3 Sets
-
4
Leg Extension
3 Sets
-
5
Standing Calf Raise
3 Sets
-
Day 2
1
Barbell Row
3 Sets
-
2
Preacher Curl (EZ Bar)
3 Sets
-
3
Seated Row (Machine)
3 Sets
-
4
Hammer Curl
3 Sets
-
5
Lying Pullover (Cable)
3 Sets
-
6
Bicep Curl (Cable)
3 Sets
-
7
Rear Delt Fly (Cable)
3 Sets
-
Day 5
1
Barbell Row
3 Sets
-
2
Preacher Curl (EZ Bar)
3 Sets
-
3
Seated Row (Machine)
3 Sets
-
4
Hammer Curl
3 Sets
-
5
Lying Pullover (Cable)
3 Sets
-
6
Bicep Curl (Cable)
3 Sets
-
7
Rear Delt Fly (Cable)
3 Sets
-
Day 3
1
Squat (Barbell)
3 Sets
-
2
Leg Press
3 Sets
-
3
Leg Curl
3 Sets
-
4
Leg Extension
3 Sets
-
5
Standing Calf Raise
3 Sets
-
Day 4
1
Bench Press (Smith Machine)
3 Sets
-
2
Tricep Rope Push Down (Cable)
3 Sets
-
3
Chest Fly (Cable)
3 Sets
-
4
Overhead Tricep Extension (Cable)
3 Sets
-
5
Incline Bench Press (Dumbbell)
3 Sets
-
6
Lateral Raise (Dumbbell)
3 Sets
-
7
Lateral Raise (Cable)
3 Sets
-
Day 1
1
Bench Press (Smith Machine)
3 Sets
-
2
Tricep Rope Push Down (Cable)
3 Sets
-
3
Chest Fly (Cable)
3 Sets
-
4
Overhead Tricep Extension (Cable)
3 Sets
-
5
Incline Bench Press (Dumbbell)
3 Sets
-
6
Lateral Raise (Dumbbell)
3 Sets
-
7
Lateral Raise (Cable)
3 Sets
-