logo
BoostcampPNG

Back to gym PPL

by Artturi J.
5 athletes joined

Program Description

To be an easy to approach program for beginner-intermediates voming back to lifting.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 22, 2024 04:57
  • Last Edited
    Feb 03, 2025 07:45
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Pec Deck (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Machine)
3
12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Pec Deck (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Machine)
3
12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Pec Deck (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Machine)
3
12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Pec Deck (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Machine)
3
12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Pec Deck (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Machine)
3
12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Pec Deck (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Machine)
3
12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Pec Deck (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Machine)
3
12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Pec Deck (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Machine)
3
12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Pec Deck (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Machine)
3
12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Pec Deck (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Machine)
3
12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Pec Deck (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Machine)
3
12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Pec Deck (Machine)
3
12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Machine)
3
12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
3
12 reps
RPE 8
3
Lying Pullover (Cable)
3
15 reps
RPE 8
4
Reverse Pec Deck
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
3
12 reps
RPE 8
3
Lying Pullover (Cable)
3
15 reps
RPE 8
4
Reverse Pec Deck
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
3
12 reps
RPE 8
3
Lying Pullover (Cable)
3
15 reps
RPE 8
4
Reverse Pec Deck
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
3
12 reps
RPE 8
3
Lying Pullover (Cable)
3
15 reps
RPE 8
4
Reverse Pec Deck
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
3
12 reps
RPE 8
3
Lying Pullover (Cable)
3
15 reps
RPE 8
4
Reverse Pec Deck
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
3
12 reps
RPE 8
3
Lying Pullover (Cable)
3
15 reps
RPE 8
4
Reverse Pec Deck
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
3
12 reps
RPE 8
3
Lying Pullover (Cable)
3
15 reps
RPE 8
4
Reverse Pec Deck
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
3
12 reps
RPE 8
3
Lying Pullover (Cable)
3
15 reps
RPE 8
4
Reverse Pec Deck
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
3
12 reps
RPE 8
3
Lying Pullover (Cable)
3
15 reps
RPE 8
4
Reverse Pec Deck
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
3
12 reps
RPE 8
3
Lying Pullover (Cable)
3
15 reps
RPE 8
4
Reverse Pec Deck
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
3
12 reps
RPE 8
3
Lying Pullover (Cable)
3
15 reps
RPE 8
4
Reverse Pec Deck
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
3
12 reps
RPE 8
3
Lying Pullover (Cable)
3
15 reps
RPE 8
4
Reverse Pec Deck
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
2
Pec Deck (Machine)
3 Sets
12 Reps
@8
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Lateral Raise (Machine)
3 Sets
12 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
Day 2
1
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
2
Lat Pulldown
3 Sets
12 Reps
@8
3
Lying Pullover (Cable)
3 Sets
15 Reps
@8
4
Reverse Pec Deck
3 Sets
10 Reps
@8
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Stiff Leg Deadlift
3 Sets
10 Reps
@8
3
Leg Extension
3 Sets
15 Reps
@8
4
Leg Curl
3 Sets
15 Reps
@8
5
Standing Calf Raise
3 Sets
15 Reps
@8
6
Abs Crunch (Machine)
3 Sets
15 Reps
@8