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PPL Jeoff

by Benka95
2 athletes joined

Program Description

Size + strength

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 25, 2024 04:26
  • Last Edited
    Dec 27, 2024 07:48
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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
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 7-9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7-9
3
Cable Crossover
3
8-12 reps
RPE 8-10
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 7-9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7-9
3
Cable Crossover
3
8-12 reps
RPE 8-10
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 7-9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7-9
3
Cable Crossover
3
8-12 reps
RPE 8-10
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 7-9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7-9
3
Cable Crossover
3
8-12 reps
RPE 8-10
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 7-9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7-9
3
Cable Crossover
3
8-12 reps
RPE 8-10
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 7-9
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 7-9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8-10
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 8-10
5
Hammer Curl
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 7-9
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 7-9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8-10
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 8-10
5
Hammer Curl
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 7-9
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 7-9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8-10
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 8-10
5
Hammer Curl
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 7-9
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 7-9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8-10
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 8-10
5
Hammer Curl
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 7-9
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 7-9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8-10
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 8-10
5
Hammer Curl
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Lying Leg Curl
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Lying Leg Curl
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Lying Leg Curl
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Lying Leg Curl
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Lying Leg Curl
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
RPE 7-9
2
Shoulder Press (Machine)
3
8-12 reps
RPE 7-9
3
Pec Deck (Machine)
3
8-12 reps
RPE 8-10
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
RPE 7-9
2
Shoulder Press (Machine)
3
8-12 reps
RPE 7-9
3
Pec Deck (Machine)
3
8-12 reps
RPE 8-10
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
RPE 7-9
2
Shoulder Press (Machine)
3
8-12 reps
RPE 7-9
3
Pec Deck (Machine)
3
8-12 reps
RPE 8-10
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
RPE 7-9
2
Shoulder Press (Machine)
3
8-12 reps
RPE 7-9
3
Pec Deck (Machine)
3
8-12 reps
RPE 8-10
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
RPE 7-9
2
Shoulder Press (Machine)
3
8-12 reps
RPE 7-9
3
Pec Deck (Machine)
3
8-12 reps
RPE 8-10
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-10 reps
RPE 7-9
2
Seated Row (Cable)
3
8-12 reps
RPE 7-9
3
Rear Delt Fly (Cable)
3
8-12 reps
RPE 8-10
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8-10
5
Hammer Curl (Cable)
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-10 reps
RPE 7-9
2
Seated Row (Cable)
3
8-12 reps
RPE 7-9
3
Rear Delt Fly (Cable)
3
8-12 reps
RPE 8-10
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8-10
5
Hammer Curl (Cable)
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-10 reps
RPE 7-9
2
Seated Row (Cable)
3
8-12 reps
RPE 7-9
3
Rear Delt Fly (Cable)
3
8-12 reps
RPE 8-10
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8-10
5
Hammer Curl (Cable)
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-10 reps
RPE 7-9
2
Seated Row (Cable)
3
8-12 reps
RPE 7-9
3
Rear Delt Fly (Cable)
3
8-12 reps
RPE 8-10
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8-10
5
Hammer Curl (Cable)
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-10 reps
RPE 7-9
2
Seated Row (Cable)
3
8-12 reps
RPE 7-9
3
Rear Delt Fly (Cable)
3
8-12 reps
RPE 8-10
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8-10
5
Hammer Curl (Cable)
3
8-12 reps
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 7-9
2
Leg Press
3
8-12 reps
RPE 7-9
3
Leg Curl
3
8-12 reps
RPE 8-10
4
Leg Extension
3
8-12 reps
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 7-9
2
Leg Press
3
8-12 reps
RPE 7-9
3
Leg Curl
3
8-12 reps
RPE 8-10
4
Leg Extension
3
8-12 reps
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 7-9
2
Leg Press
3
8-12 reps
RPE 7-9
3
Leg Curl
3
8-12 reps
RPE 8-10
4
Leg Extension
3
8-12 reps
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 7-9
2
Leg Press
3
8-12 reps
RPE 7-9
3
Leg Curl
3
8-12 reps
RPE 8-10
4
Leg Extension
3
8-12 reps
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 7-9
2
Leg Press
3
8-12 reps
RPE 7-9
3
Leg Curl
3
8-12 reps
RPE 8-10
4
Leg Extension
3
8-12 reps
RPE 8-10
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
4-8 Reps
@7-9
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@7-9
3
Cable Crossover
3 Sets
8-12 Reps
@8-10
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8-10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
@7-9
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@7-9
3
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@8-10
4
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@8-10
5
Hammer Curl
3 Sets
8-12 Reps
@8-10
Day 3
1
Squat (Barbell)
3 Sets
4-8 Reps
@7-9
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7-9
3
Leg Extension
3 Sets
8-12 Reps
@8-10
4
Lying Leg Curl
3 Sets
8-12 Reps
@8-10
Day 4
1
Incline Bench Press (Barbell)
3 Sets
4-8 Reps
@7-9
2
Shoulder Press (Machine)
3 Sets
8-12 Reps
@7-9
3
Pec Deck (Machine)
3 Sets
8-12 Reps
@8-10
4
Lateral Raise (Cable)
3 Sets
8-12 Reps
@8-10
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@8-10
Day 6
1
Deadlift (Barbell)
3 Sets
4-8 Reps
@7-9
2
Leg Press
3 Sets
8-12 Reps
@7-9
3
Leg Curl
3 Sets
8-12 Reps
@8-10
4
Leg Extension
3 Sets
8-12 Reps
@8-10
Day 5
1
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@7-9
2
Seated Row (Cable)
3 Sets
8-12 Reps
@7-9
3
Rear Delt Fly (Cable)
3 Sets
8-12 Reps
@8-10
4
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@8-10
5
Hammer Curl (Cable)
3 Sets
8-12 Reps
@8-10