logo
BoostcampPNG

uwu build- PPL

by
7 athletes joined

Program Description

stay lifting uwu

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 07, 2024 02:45
  • Last Edited
    Jul 16, 2024 10:18
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
3
12 reps
RPE 6
2
Lat Pulldown
3
15 reps
RPE 6
3
Lat Pulldown (Close Grip)
2
15 reps
RPE 6
4
Seated Row (Cable)
4
15 reps
RPE 6
5
Bicep Curl (Cable)
3
15 reps
RPE 6
6
Pull-Up (Assisted)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
3
12 reps
RPE 6
2
Lat Pulldown
3
15 reps
RPE 6
3
Lat Pulldown (Close Grip)
2
15 reps
RPE 6
4
Seated Row (Cable)
4
15 reps
RPE 6
5
Bicep Curl (Cable)
3
15 reps
RPE 6
6
Pull-Up (Assisted)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
3
12 reps
RPE 6
2
Lat Pulldown
3
15 reps
RPE 6
3
Lat Pulldown (Close Grip)
2
15 reps
RPE 6
4
Seated Row (Cable)
4
15 reps
RPE 6
5
Bicep Curl (Cable)
3
15 reps
RPE 6
6
Pull-Up (Assisted)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
3
12 reps
RPE 6
2
Lat Pulldown
3
15 reps
RPE 6
3
Lat Pulldown (Close Grip)
2
15 reps
RPE 6
4
Seated Row (Cable)
4
15 reps
RPE 6
5
Bicep Curl (Cable)
3
15 reps
RPE 6
6
Pull-Up (Assisted)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 7
2
Bench Press (Dumbbell)
4
15 reps
RPE 6
3
Incline Bench Press (Dumbbell)
4
15 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
4
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 7
2
Bench Press (Dumbbell)
4
15 reps
RPE 6
3
Incline Bench Press (Dumbbell)
4
15 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
4
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 7
2
Bench Press (Dumbbell)
4
15 reps
RPE 6
3
Incline Bench Press (Dumbbell)
4
15 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
4
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 7
2
Bench Press (Dumbbell)
4
15 reps
RPE 6
3
Incline Bench Press (Dumbbell)
4
15 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
4
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15 reps
RPE 6.5
2
Single Leg Romanian Deadlift
2
10 reps
RPE 7
3
Hip Thrust (Barbell)
4
15 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 7.5
5
Sumo Squat
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15 reps
RPE 6.5
2
Single Leg Romanian Deadlift
2
10 reps
RPE 7
3
Hip Thrust (Barbell)
4
15 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 7.5
5
Sumo Squat
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15 reps
RPE 6.5
2
Single Leg Romanian Deadlift
2
10 reps
RPE 7
3
Hip Thrust (Barbell)
4
15 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 7.5
5
Sumo Squat
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15 reps
RPE 6.5
2
Single Leg Romanian Deadlift
2
10 reps
RPE 7
3
Hip Thrust (Barbell)
4
15 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 7.5
5
Sumo Squat
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
4
12 reps
RPE 6
2
Lat Pulldown
3
15 reps
RPE 6
3
Lat Pulldown (Close Grip)
2
15 reps
RPE 6
4
Seated Row (Cable)
4
15 reps
RPE 6
5
Bicep Curl (Cable)
3
15 reps
RPE 6
6
Pull-Up (Assisted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
4
12 reps
RPE 6
2
Lat Pulldown
3
15 reps
RPE 6
3
Lat Pulldown (Close Grip)
2
15 reps
RPE 6
4
Seated Row (Cable)
4
15 reps
RPE 6
5
Bicep Curl (Cable)
3
15 reps
RPE 6
6
Pull-Up (Assisted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
4
12 reps
RPE 6
2
Lat Pulldown
3
15 reps
RPE 6
3
Lat Pulldown (Close Grip)
2
15 reps
RPE 6
4
Seated Row (Cable)
4
15 reps
RPE 6
5
Bicep Curl (Cable)
3
15 reps
RPE 6
6
Pull-Up (Assisted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
4
12 reps
RPE 6
2
Lat Pulldown
3
15 reps
RPE 6
3
Lat Pulldown (Close Grip)
2
15 reps
RPE 6
4
Seated Row (Cable)
4
15 reps
RPE 6
5
Bicep Curl (Cable)
3
15 reps
RPE 6
6
Pull-Up (Assisted)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 7
2
Bench Press (Dumbbell)
4
15 reps
RPE 6
3
Incline Bench Press (Dumbbell)
4
15 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
4
20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 7
2
Bench Press (Dumbbell)
4
15 reps
RPE 6
3
Incline Bench Press (Dumbbell)
4
15 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
4
20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 7
2
Bench Press (Dumbbell)
4
15 reps
RPE 6
3
Incline Bench Press (Dumbbell)
4
15 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
4
20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 7
2
Bench Press (Dumbbell)
4
15 reps
RPE 6
3
Incline Bench Press (Dumbbell)
4
15 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
4
20 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
15 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 6.5
3
Hip Thrust (Barbell)
4
15 reps
RPE 8
4
Hip Abductor (Machine)
4
15 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
15 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 6.5
3
Hip Thrust (Barbell)
4
15 reps
RPE 8
4
Hip Abductor (Machine)
4
15 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
15 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 6.5
3
Hip Thrust (Barbell)
4
15 reps
RPE 8
4
Hip Abductor (Machine)
4
15 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
15 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 6.5
3
Hip Thrust (Barbell)
4
15 reps
RPE 8
4
Hip Abductor (Machine)
4
15 reps
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
2
Decline Crunch (Weighted)
3
15 reps
RPE 6
3
Reverse Plank
2
1 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
2
Decline Crunch (Weighted)
3
15 reps
RPE 6
3
Reverse Plank
2
1 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
2
Decline Crunch (Weighted)
3
15 reps
RPE 6
3
Reverse Plank
2
1 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
2
Decline Crunch (Weighted)
3
15 reps
RPE 6
3
Reverse Plank
2
1 mins
RPE 6
Week 1
1 / 4 Weeks
Day 2
1
Seated Shoulder Press (Dumbbell)
4 Sets
15 Reps
@7
2
Bench Press (Dumbbell)
4 Sets
15 Reps
@6
3
Incline Bench Press (Dumbbell)
4 Sets
15 Reps
@6
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6.5
5
Tricep Pushdown (Cable)
4 Sets
20 Reps
@6
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@6.5
2
Single Leg Romanian Deadlift
2 Sets
10 Reps
@7
3
Hip Thrust (Barbell)
4 Sets
15 Reps
@8
4
Back Extension (Weighted)
3 Sets
15 Reps
@7.5
5
Sumo Squat
3 Sets
15 Reps
@7
Day 4
1
Bent Over Row (Barbell, Paused)
4 Sets
12 Reps
@6
2
Lat Pulldown
3 Sets
15 Reps
@6
3
Lat Pulldown (Close Grip)
2 Sets
15 Reps
@6
4
Seated Row (Cable)
4 Sets
15 Reps
@6
5
Bicep Curl (Cable)
3 Sets
15 Reps
@6
6
Pull-Up (Assisted)
3 Sets
12 Reps
@7
Day 5
1
Seated Shoulder Press (Dumbbell)
4 Sets
15 Reps
@7
2
Bench Press (Dumbbell)
4 Sets
15 Reps
@6
3
Incline Bench Press (Dumbbell)
4 Sets
15 Reps
@6
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6.5
5
Tricep Pushdown (Cable)
4 Sets
20 Reps
@6
Day 6
1
Leg Press (45 Degrees)
4 Sets
15 Reps
@6
2
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@6.5
3
Hip Thrust (Barbell)
4 Sets
15 Reps
@8
4
Hip Abductor (Machine)
4 Sets
15 Reps
@8.5
Day 7
1
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6
2
Decline Crunch (Weighted)
3 Sets
15 Reps
@6
3
Reverse Plank
2 Sets
1 mins
@6
Day 1
1
Bent Over Row (Barbell, Paused)
3 Sets
12 Reps
@6
2
Lat Pulldown
3 Sets
15 Reps
@6
3
Lat Pulldown (Close Grip)
2 Sets
15 Reps
@6
4
Seated Row (Cable)
4 Sets
15 Reps
@6
5
Bicep Curl (Cable)
3 Sets
15 Reps
@6
6
Pull-Up (Assisted)
3 Sets
12 Reps
@7