Basement Bodybuilding: PPLPP Program

Written by Basement Bodybuilding

Published on Nov 03, 2024

651 athletes joined

5 day Push Pull Legs Push Pull (PPLPL) program from youtube educator Basement Bodybuilding

4.53

(22 ratings)

PROGRAM DESCRIPTION

Basement Bodybuilding is a natural bodybuilding educator on YouTube with over 20K subscribers. This channel exists to challenge the consensus of bodybuilding methods, while establishing a better fundamental philosophy of training for natural bodybuilding.

This is Basement Bodybuilding's Premium 5-day per week Push Pull Legs Push Pull (PPLPL) program designed for novice and intermediate lifters looking to refine their skills and build an aesthetic physique.

Let's take a deeper look at the Basement Bodybuilding 5 day a week Push Pull Legs Push Pull workout routine.

How to progress: The method we’re using is a variation of dynamic double progression. Instead of a standard double progression where we wait for all sets to meet the rep target to increase weight, we will be adding weight to all sets once your first set reaches OR surpasses the top end of the rep range. There will be a drop-off in reps from set to set in most cases, which is normal, and a byproduct of training hard.

Support the coach by using code BASEMENT when you sign-up for Boostcamp.

Find Basement Bodybuilding's FREE 4-Day Upper Lower program on Boostcamp.

For 1-on-1 online coaching inquries: [email protected]

Level
Novice, Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Days Per Week
5 days
Time Per Workout
60 minutes

Muscle Engagement

Front

Back

MuscleSet

Triceps

14.5%

Front Delts

12.2%

Upper Back

12.2%

Biceps

11.5%

Chest

10.3%

Lats

9.9%

Middle Delts

4.6%

Rear Delts

4.6%

Quadriceps

4.6%

Hamstrings

4.6%

Glutes

3.8%

Forearms

3.4%

Lower Back

1.5%

Calves

1.5%

Abs

0.8%

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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

Bench Press (Smith Machine)

5-6 reps

7-8 reps

Incline Bench Press (Smith Machine)

5-6 reps

7-10 reps

Pec Deck (Machine)

6-8 reps

8-12 reps

AD Press (Smith Machine)

5-6 reps

7-10 reps

Lateral Raise (Dumbbell)

8-12 reps

Preacher Curl (EZ Bar)

5-7 reps

Bayesian Curl

7-10 reps

Bicep Curl (Cable)

7-10 reps

10-15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Bench Press (Smith Machine)

5-6 reps

7-8 reps

Incline Bench Press (Smith Machine)

5-6 reps

7-10 reps

Pec Deck (Machine)

6-8 reps

8-12 reps

AD Press (Smith Machine)

5-6 reps

7-10 reps

Lateral Raise (Dumbbell)

8-12 reps

Preacher Curl (EZ Bar)

5-7 reps

Bayesian Curl

7-10 reps

Bicep Curl (Cable)

7-10 reps

10-15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Bench Press (Smith Machine)

5-6 reps

7-8 reps

Incline Bench Press (Smith Machine)

5-6 reps

7-10 reps

Pec Deck (Machine)

6-8 reps

8-12 reps

AD Press (Smith Machine)

5-6 reps

7-10 reps

Lateral Raise (Dumbbell)

8-12 reps

Preacher Curl (EZ Bar)

5-7 reps

Bayesian Curl

7-10 reps

Bicep Curl (Cable)

7-10 reps

10-15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Bench Press (Smith Machine)

5-6 reps

7-8 reps

Incline Bench Press (Smith Machine)

5-6 reps

7-10 reps

Pec Deck (Machine)

6-8 reps

8-12 reps

AD Press (Smith Machine)

5-6 reps

7-10 reps

Lateral Raise (Dumbbell)

8-12 reps

Preacher Curl (EZ Bar)

5-7 reps

Bayesian Curl

7-10 reps

Bicep Curl (Cable)

7-10 reps

10-15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Bench Press (Smith Machine)

5-6 reps

7-8 reps

Incline Bench Press (Smith Machine)

5-6 reps

7-10 reps

Pec Deck (Machine)

6-8 reps

8-12 reps

AD Press (Smith Machine)

5-6 reps

7-10 reps

Lateral Raise (Dumbbell)

8-12 reps

Preacher Curl (EZ Bar)

5-7 reps

Bayesian Curl

7-10 reps

Bicep Curl (Cable)

7-10 reps

10-15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Bench Press (Smith Machine)

5-6 reps

7-8 reps

Incline Bench Press (Smith Machine)

5-6 reps

7-10 reps

Pec Deck (Machine)

6-8 reps

8-12 reps

AD Press (Smith Machine)

5-6 reps

7-10 reps

Lateral Raise (Dumbbell)

8-12 reps

Preacher Curl (EZ Bar)

5-7 reps

Bayesian Curl

7-10 reps

Bicep Curl (Cable)

7-10 reps

10-15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Bench Press (Smith Machine)

5-6 reps

7-8 reps

Incline Bench Press (Smith Machine)

5-6 reps

7-10 reps

Pec Deck (Machine)

6-8 reps

8-12 reps

AD Press (Smith Machine)

5-6 reps

7-10 reps

Lateral Raise (Dumbbell)

8-12 reps

Preacher Curl (EZ Bar)

5-7 reps

Bayesian Curl

7-10 reps

Bicep Curl (Cable)

7-10 reps

10-15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Bench Press (Smith Machine)

5-6 reps

7-8 reps

Incline Bench Press (Smith Machine)

5-6 reps

7-10 reps

Pec Deck (Machine)

6-8 reps

8-12 reps

AD Press (Smith Machine)

5-6 reps

7-10 reps

Lateral Raise (Dumbbell)

8-12 reps

Preacher Curl (EZ Bar)

5-7 reps

Bayesian Curl

7-10 reps

Bicep Curl (Cable)

7-10 reps

10-15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Bench Press (Smith Machine)

5-6 reps

7-8 reps

Incline Bench Press (Smith Machine)

5-6 reps

7-10 reps

Pec Deck (Machine)

6-8 reps

8-12 reps

AD Press (Smith Machine)

5-6 reps

7-10 reps

Lateral Raise (Dumbbell)

8-12 reps

Preacher Curl (EZ Bar)

5-7 reps

Bayesian Curl

7-10 reps

Bicep Curl (Cable)

7-10 reps

10-15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Bench Press (Smith Machine)

5-6 reps

7-8 reps

Incline Bench Press (Smith Machine)

5-6 reps

7-10 reps

Pec Deck (Machine)

6-8 reps

8-12 reps

AD Press (Smith Machine)

5-6 reps

7-10 reps

Lateral Raise (Dumbbell)

8-12 reps

Preacher Curl (EZ Bar)

5-7 reps

Bayesian Curl

7-10 reps

Bicep Curl (Cable)

7-10 reps

10-15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Bench Press (Smith Machine)

5-6 reps

7-8 reps

Incline Bench Press (Smith Machine)

5-6 reps

7-10 reps

Pec Deck (Machine)

6-8 reps

8-12 reps

AD Press (Smith Machine)

5-6 reps

7-10 reps

Lateral Raise (Dumbbell)

8-12 reps

Preacher Curl (EZ Bar)

5-7 reps

Bayesian Curl

7-10 reps

Bicep Curl (Cable)

7-10 reps

10-15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Bench Press (Smith Machine)

5-6 reps

7-8 reps

Incline Bench Press (Smith Machine)

5-6 reps

7-10 reps

Pec Deck (Machine)

6-8 reps

8-12 reps

AD Press (Smith Machine)

5-6 reps

7-10 reps

Lateral Raise (Dumbbell)

8-12 reps

Preacher Curl (EZ Bar)

5-7 reps

Bayesian Curl

7-10 reps

Bicep Curl (Cable)

7-10 reps

10-15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Lat Pulldown (Neutral Grip)

6-8 reps

8-12 reps

T-Bar Row

7-10 reps

10-15 reps

Lat Pulldown

7-10 reps

12-18 reps

Reverse Pec Deck

6-8 reps

10-15 reps

JM Press (Smith Machine)

7-10 reps

Seated Overhead Extension (EZ Bar)

7-10 reps

Incline Pushdown (Cable)

7-10 reps

10-15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Lat Pulldown (Neutral Grip)

6-8 reps

8-12 reps

T-Bar Row

7-10 reps

10-15 reps

Lat Pulldown

7-10 reps

12-18 reps

Reverse Pec Deck

6-8 reps

10-15 reps

JM Press (Smith Machine)

7-10 reps

Seated Overhead Extension (EZ Bar)

7-10 reps

Incline Pushdown (Cable)

7-10 reps

10-15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Lat Pulldown (Neutral Grip)

6-8 reps

8-12 reps

T-Bar Row

7-10 reps

10-15 reps

Lat Pulldown

7-10 reps

12-18 reps

Reverse Pec Deck

6-8 reps

10-15 reps

JM Press (Smith Machine)

7-10 reps

Seated Overhead Extension (EZ Bar)

7-10 reps

Incline Pushdown (Cable)

7-10 reps

10-15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Lat Pulldown (Neutral Grip)

6-8 reps

8-12 reps

T-Bar Row

7-10 reps

10-15 reps

Lat Pulldown

7-10 reps

12-18 reps

Reverse Pec Deck

6-8 reps

10-15 reps

JM Press (Smith Machine)

7-10 reps

Seated Overhead Extension (EZ Bar)

7-10 reps

Incline Pushdown (Cable)

7-10 reps

10-15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Lat Pulldown (Neutral Grip)

6-8 reps

8-12 reps

T-Bar Row

7-10 reps

10-15 reps

Lat Pulldown

7-10 reps

12-18 reps

Reverse Pec Deck

6-8 reps

10-15 reps

JM Press (Smith Machine)

7-10 reps

Seated Overhead Extension (EZ Bar)

7-10 reps

Incline Pushdown (Cable)

7-10 reps

10-15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Lat Pulldown (Neutral Grip)

6-8 reps

8-12 reps

T-Bar Row

7-10 reps

10-15 reps

Lat Pulldown

7-10 reps

12-18 reps

Reverse Pec Deck

6-8 reps

10-15 reps

JM Press (Smith Machine)

7-10 reps

Seated Overhead Extension (EZ Bar)

7-10 reps

Incline Pushdown (Cable)

7-10 reps

10-15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Lat Pulldown (Neutral Grip)

6-8 reps

8-12 reps

T-Bar Row

7-10 reps

10-15 reps

Lat Pulldown

7-10 reps

12-18 reps

Reverse Pec Deck

6-8 reps

10-15 reps

JM Press (Smith Machine)

7-10 reps

Seated Overhead Extension (EZ Bar)

7-10 reps

Incline Pushdown (Cable)

7-10 reps

10-15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Lat Pulldown (Neutral Grip)

6-8 reps

8-12 reps

T-Bar Row

7-10 reps

10-15 reps

Lat Pulldown

7-10 reps

12-18 reps

Reverse Pec Deck

6-8 reps

10-15 reps

JM Press (Smith Machine)

7-10 reps

Seated Overhead Extension (EZ Bar)

7-10 reps

Incline Pushdown (Cable)

7-10 reps

10-15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Lat Pulldown (Neutral Grip)

6-8 reps

8-12 reps

T-Bar Row

7-10 reps

10-15 reps

Lat Pulldown

7-10 reps

12-18 reps

Reverse Pec Deck

6-8 reps

10-15 reps

JM Press (Smith Machine)

7-10 reps

Seated Overhead Extension (EZ Bar)

7-10 reps

Incline Pushdown (Cable)

7-10 reps

10-15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Lat Pulldown (Neutral Grip)

6-8 reps

8-12 reps

T-Bar Row

7-10 reps

10-15 reps

Lat Pulldown

7-10 reps

12-18 reps

Reverse Pec Deck

6-8 reps

10-15 reps

JM Press (Smith Machine)

7-10 reps

Seated Overhead Extension (EZ Bar)

7-10 reps

Incline Pushdown (Cable)

7-10 reps

10-15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Lat Pulldown (Neutral Grip)

6-8 reps

8-12 reps

T-Bar Row

7-10 reps

10-15 reps

Lat Pulldown

7-10 reps

12-18 reps

Reverse Pec Deck

6-8 reps

10-15 reps

JM Press (Smith Machine)

7-10 reps

Seated Overhead Extension (EZ Bar)

7-10 reps

Incline Pushdown (Cable)

7-10 reps

10-15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Lat Pulldown (Neutral Grip)

6-8 reps

8-12 reps

T-Bar Row

7-10 reps

10-15 reps

Lat Pulldown

7-10 reps

12-18 reps

Reverse Pec Deck

6-8 reps

10-15 reps

JM Press (Smith Machine)

7-10 reps

Seated Overhead Extension (EZ Bar)

7-10 reps

Incline Pushdown (Cable)

7-10 reps

10-15 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Rack Pull (Barbell)

4-6 reps

7-10 reps

Romanian Deadlift (Barbell)

5-7 reps

7-9 reps

Seated Hamstring Curl

8-12 reps

Pendulum Squat

5-6 reps

7-8 reps

Leg Extension

8-12 reps

Standing Calf Raise

6-8 reps

8-12 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Rack Pull (Barbell)

4-6 reps

7-10 reps

Romanian Deadlift (Barbell)

5-7 reps

7-9 reps

Seated Hamstring Curl

8-12 reps

Pendulum Squat

5-6 reps

7-8 reps

Leg Extension

8-12 reps

Standing Calf Raise

6-8 reps

8-12 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Rack Pull (Barbell)

4-6 reps

7-10 reps

Romanian Deadlift (Barbell)

5-7 reps

7-9 reps

Seated Hamstring Curl

8-12 reps

Pendulum Squat

5-6 reps

7-8 reps

Leg Extension

8-12 reps

Standing Calf Raise

6-8 reps

8-12 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Rack Pull (Barbell)

4-6 reps

7-10 reps

Romanian Deadlift (Barbell)

5-7 reps

7-9 reps

Seated Hamstring Curl

8-12 reps

Pendulum Squat

5-6 reps

7-8 reps

Leg Extension

8-12 reps

Standing Calf Raise

6-8 reps

8-12 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Rack Pull (Barbell)

4-6 reps

7-10 reps

Romanian Deadlift (Barbell)

5-7 reps

7-9 reps

Seated Hamstring Curl

8-12 reps

Pendulum Squat

5-6 reps

7-8 reps

Leg Extension

8-12 reps

Standing Calf Raise

6-8 reps

8-12 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Rack Pull (Barbell)

4-6 reps

7-10 reps

Romanian Deadlift (Barbell)

5-7 reps

7-9 reps

Seated Hamstring Curl

8-12 reps

Pendulum Squat

5-6 reps

7-8 reps

Leg Extension

8-12 reps

Standing Calf Raise

6-8 reps

8-12 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Rack Pull (Barbell)

4-6 reps

7-10 reps

Romanian Deadlift (Barbell)

5-7 reps

7-9 reps

Seated Hamstring Curl

8-12 reps

Pendulum Squat

5-6 reps

7-8 reps

Leg Extension

8-12 reps

Standing Calf Raise

6-8 reps

8-12 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Rack Pull (Barbell)

4-6 reps

7-10 reps

Romanian Deadlift (Barbell)

5-7 reps

7-9 reps

Seated Hamstring Curl

8-12 reps

Pendulum Squat

5-6 reps

7-8 reps

Leg Extension

8-12 reps

Standing Calf Raise

6-8 reps

8-12 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Rack Pull (Barbell)

4-6 reps

7-10 reps

Romanian Deadlift (Barbell)

5-7 reps

7-9 reps

Seated Hamstring Curl

8-12 reps

Pendulum Squat

5-6 reps

7-8 reps

Leg Extension

8-12 reps

Standing Calf Raise

6-8 reps

8-12 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Rack Pull (Barbell)

4-6 reps

7-10 reps

Romanian Deadlift (Barbell)

5-7 reps

7-9 reps

Seated Hamstring Curl

8-12 reps

Pendulum Squat

5-6 reps

7-8 reps

Leg Extension

8-12 reps

Standing Calf Raise

6-8 reps

8-12 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Rack Pull (Barbell)

4-6 reps

7-10 reps

Romanian Deadlift (Barbell)

5-7 reps

7-9 reps

Seated Hamstring Curl

8-12 reps

Pendulum Squat

5-6 reps

7-8 reps

Leg Extension

8-12 reps

Standing Calf Raise

6-8 reps

8-12 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Rack Pull (Barbell)

4-6 reps

7-10 reps

Romanian Deadlift (Barbell)

5-7 reps

7-9 reps

Seated Hamstring Curl

8-12 reps

Pendulum Squat

5-6 reps

7-8 reps

Leg Extension

8-12 reps

Standing Calf Raise

6-8 reps

8-12 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 4

Close Grip Bench Press (Smith Machine)

6-7 reps

8-10 reps

Incline Chest Press (Machine)

6-8 reps

8-12 reps

Pec Deck (Machine)

6-8 reps

8-12 reps

Behind-The-Neck Press (Smith Machine)

5-7 reps

8-10 reps

Lying Side Lateral Raise

8-12 reps

Preacher Curl (EZ Bar)

5-6 reps

7-10 reps

Incline Curl (Dumbbell)

7-10 reps

Bicep Curl (Cable)

8-12 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 4

Close Grip Bench Press (Smith Machine)

6-7 reps

8-10 reps

Incline Chest Press (Machine)

6-8 reps

8-12 reps

Pec Deck (Machine)

6-8 reps

8-12 reps

Behind-The-Neck Press (Smith Machine)

5-7 reps

8-10 reps

Lying Side Lateral Raise

8-12 reps

Preacher Curl (EZ Bar)

5-6 reps

7-10 reps

Incline Curl (Dumbbell)

7-10 reps

Bicep Curl (Cable)

8-12 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 4

Close Grip Bench Press (Smith Machine)

6-7 reps

8-10 reps

Incline Chest Press (Machine)

6-8 reps

8-12 reps

Pec Deck (Machine)

6-8 reps

8-12 reps

Behind-The-Neck Press (Smith Machine)

5-7 reps

8-10 reps

Lying Side Lateral Raise

8-12 reps

Preacher Curl (EZ Bar)

5-6 reps

7-10 reps

Incline Curl (Dumbbell)

7-10 reps

Bicep Curl (Cable)

8-12 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 4

Close Grip Bench Press (Smith Machine)

6-7 reps

8-10 reps

Incline Chest Press (Machine)

6-8 reps

8-12 reps

Pec Deck (Machine)

6-8 reps

8-12 reps

Behind-The-Neck Press (Smith Machine)

5-7 reps

8-10 reps

Lying Side Lateral Raise

8-12 reps

Preacher Curl (EZ Bar)

5-6 reps

7-10 reps

Incline Curl (Dumbbell)

7-10 reps

Bicep Curl (Cable)

8-12 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 4

Close Grip Bench Press (Smith Machine)

6-7 reps

8-10 reps

Incline Chest Press (Machine)

6-8 reps

8-12 reps

Pec Deck (Machine)

6-8 reps

8-12 reps

Behind-The-Neck Press (Smith Machine)

5-7 reps

8-10 reps

Lying Side Lateral Raise

8-12 reps

Preacher Curl (EZ Bar)

5-6 reps

7-10 reps

Incline Curl (Dumbbell)

7-10 reps

Bicep Curl (Cable)

8-12 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 4

Close Grip Bench Press (Smith Machine)

6-7 reps

8-10 reps

Incline Chest Press (Machine)

6-8 reps

8-12 reps

Pec Deck (Machine)

6-8 reps

8-12 reps

Behind-The-Neck Press (Smith Machine)

5-7 reps

8-10 reps

Lying Side Lateral Raise

8-12 reps

Preacher Curl (EZ Bar)

5-6 reps

7-10 reps

Incline Curl (Dumbbell)

7-10 reps

Bicep Curl (Cable)

8-12 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 4

Close Grip Bench Press (Smith Machine)

6-7 reps

8-10 reps

Incline Chest Press (Machine)

6-8 reps

8-12 reps

Pec Deck (Machine)

6-8 reps

8-12 reps

Behind-The-Neck Press (Smith Machine)

5-7 reps

8-10 reps

Lying Side Lateral Raise

8-12 reps

Preacher Curl (EZ Bar)

5-6 reps

7-10 reps

Incline Curl (Dumbbell)

7-10 reps

Bicep Curl (Cable)

8-12 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 4

Close Grip Bench Press (Smith Machine)

6-7 reps

8-10 reps

Incline Chest Press (Machine)

6-8 reps

8-12 reps

Pec Deck (Machine)

6-8 reps

8-12 reps

Behind-The-Neck Press (Smith Machine)

5-7 reps

8-10 reps

Lying Side Lateral Raise

8-12 reps

Preacher Curl (EZ Bar)

5-6 reps

7-10 reps

Incline Curl (Dumbbell)

7-10 reps

Bicep Curl (Cable)

8-12 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 4

Close Grip Bench Press (Smith Machine)

6-7 reps

8-10 reps

Incline Chest Press (Machine)

6-8 reps

8-12 reps

Pec Deck (Machine)

6-8 reps

8-12 reps

Behind-The-Neck Press (Smith Machine)

5-7 reps

8-10 reps

Lying Side Lateral Raise

8-12 reps

Preacher Curl (EZ Bar)

5-6 reps

7-10 reps

Incline Curl (Dumbbell)

7-10 reps

Bicep Curl (Cable)

8-12 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 4

Close Grip Bench Press (Smith Machine)

6-7 reps

8-10 reps

Incline Chest Press (Machine)

6-8 reps

8-12 reps

Pec Deck (Machine)

6-8 reps

8-12 reps

Behind-The-Neck Press (Smith Machine)

5-7 reps

8-10 reps

Lying Side Lateral Raise

8-12 reps

Preacher Curl (EZ Bar)

5-6 reps

7-10 reps

Incline Curl (Dumbbell)

7-10 reps

Bicep Curl (Cable)

8-12 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 4

Close Grip Bench Press (Smith Machine)

6-7 reps

8-10 reps

Incline Chest Press (Machine)

6-8 reps

8-12 reps

Pec Deck (Machine)

6-8 reps

8-12 reps

Behind-The-Neck Press (Smith Machine)

5-7 reps

8-10 reps

Lying Side Lateral Raise

8-12 reps

Preacher Curl (EZ Bar)

5-6 reps

7-10 reps

Incline Curl (Dumbbell)

7-10 reps

Bicep Curl (Cable)

8-12 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 4

Close Grip Bench Press (Smith Machine)

6-7 reps

8-10 reps

Incline Chest Press (Machine)

6-8 reps

8-12 reps

Pec Deck (Machine)

6-8 reps

8-12 reps

Behind-The-Neck Press (Smith Machine)

5-7 reps

8-10 reps

Lying Side Lateral Raise

8-12 reps

Preacher Curl (EZ Bar)

5-6 reps

7-10 reps

Incline Curl (Dumbbell)

7-10 reps

Bicep Curl (Cable)

8-12 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 5

Underhand Lat Pulldown

7-9 reps

10-12 reps

T-Bar Row

7-10 reps

10-12 reps

Power Shrug

8-12 reps

Reverse Pec Deck

7-10 reps

10-15 reps

JM Press (Smith Machine)

6-8 reps

8-12 reps

Seated Overhead Extension (EZ Bar)

7-10 reps

10-15 reps

Incline Pushdown (Cable)

6-8 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 5

Underhand Lat Pulldown

7-9 reps

10-12 reps

T-Bar Row

7-10 reps

10-12 reps

Power Shrug

8-12 reps

Reverse Pec Deck

7-10 reps

10-15 reps

JM Press (Smith Machine)

6-8 reps

8-12 reps

Seated Overhead Extension (EZ Bar)

7-10 reps

10-15 reps

Incline Pushdown (Cable)

6-8 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 5

Underhand Lat Pulldown

7-9 reps

10-12 reps

T-Bar Row

7-10 reps

10-12 reps

Power Shrug

8-12 reps

Reverse Pec Deck

7-10 reps

10-15 reps

JM Press (Smith Machine)

6-8 reps

8-12 reps

Seated Overhead Extension (EZ Bar)

7-10 reps

10-15 reps

Incline Pushdown (Cable)

6-8 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 5

Underhand Lat Pulldown

7-9 reps

10-12 reps

T-Bar Row

7-10 reps

10-12 reps

Power Shrug

8-12 reps

Reverse Pec Deck

7-10 reps

10-15 reps

JM Press (Smith Machine)

6-8 reps

8-12 reps

Seated Overhead Extension (EZ Bar)

7-10 reps

10-15 reps

Incline Pushdown (Cable)

6-8 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 5

Underhand Lat Pulldown

7-9 reps

10-12 reps

T-Bar Row

7-10 reps

10-12 reps

Power Shrug

8-12 reps

Reverse Pec Deck

7-10 reps

10-15 reps

JM Press (Smith Machine)

6-8 reps

8-12 reps

Seated Overhead Extension (EZ Bar)

7-10 reps

10-15 reps

Incline Pushdown (Cable)

6-8 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 5

Underhand Lat Pulldown

7-9 reps

10-12 reps

T-Bar Row

7-10 reps

10-12 reps

Power Shrug

8-12 reps

Reverse Pec Deck

7-10 reps

10-15 reps

JM Press (Smith Machine)

6-8 reps

8-12 reps

Seated Overhead Extension (EZ Bar)

7-10 reps

10-15 reps

Incline Pushdown (Cable)

6-8 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 5

Underhand Lat Pulldown

7-9 reps

10-12 reps

T-Bar Row

7-10 reps

10-12 reps

Power Shrug

8-12 reps

Reverse Pec Deck

7-10 reps

10-15 reps

JM Press (Smith Machine)

6-8 reps

8-12 reps

Seated Overhead Extension (EZ Bar)

7-10 reps

10-15 reps

Incline Pushdown (Cable)

6-8 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 5

Underhand Lat Pulldown

7-9 reps

10-12 reps

T-Bar Row

7-10 reps

10-12 reps

Power Shrug

8-12 reps

Reverse Pec Deck

7-10 reps

10-15 reps

JM Press (Smith Machine)

6-8 reps

8-12 reps

Seated Overhead Extension (EZ Bar)

7-10 reps

10-15 reps

Incline Pushdown (Cable)

6-8 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 5

Underhand Lat Pulldown

7-9 reps

10-12 reps

T-Bar Row

7-10 reps

10-12 reps

Power Shrug

8-12 reps

Reverse Pec Deck

7-10 reps

10-15 reps

JM Press (Smith Machine)

6-8 reps

8-12 reps

Seated Overhead Extension (EZ Bar)

7-10 reps

10-15 reps

Incline Pushdown (Cable)

6-8 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 5

Underhand Lat Pulldown

7-9 reps

10-12 reps

T-Bar Row

7-10 reps

10-12 reps

Power Shrug

8-12 reps

Reverse Pec Deck

7-10 reps

10-15 reps

JM Press (Smith Machine)

6-8 reps

8-12 reps

Seated Overhead Extension (EZ Bar)

7-10 reps

10-15 reps

Incline Pushdown (Cable)

6-8 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 5

Underhand Lat Pulldown

7-9 reps

10-12 reps

T-Bar Row

7-10 reps

10-12 reps

Power Shrug

8-12 reps

Reverse Pec Deck

7-10 reps

10-15 reps

JM Press (Smith Machine)

6-8 reps

8-12 reps

Seated Overhead Extension (EZ Bar)

7-10 reps

10-15 reps

Incline Pushdown (Cable)

6-8 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 5

Underhand Lat Pulldown

7-9 reps

10-12 reps

T-Bar Row

7-10 reps

10-12 reps

Power Shrug

8-12 reps

Reverse Pec Deck

7-10 reps

10-15 reps

JM Press (Smith Machine)

6-8 reps

8-12 reps

Seated Overhead Extension (EZ Bar)

7-10 reps

10-15 reps

Incline Pushdown (Cable)

6-8 reps

Unlock with

PRO

by subscribing on the Boostcamp app

WHAT PEOPLE ARE SAYING(22 ratings)

Only ratings with written feedback are displayed here.

4.53 / 5

Preston N.Age 23, Man

6 days ago

11 weeks complete

5 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

Professional program hopper here. I have never done a program longer than a month. I should be an intermediate lifter, but I can’t help but shake the feeling that I’m a beginner. Yeah I bench 300lbs, but before I discovered this guys videos I have never cared about form. I’ve been lifting like a highschooler in weightlifting class for years. Mostly a waste of time. This program has really made me slow things down, and focus on form, control, and effort. Hated this style of training at first. I love this program now that I’m finishing up, I think I’ll hop on another lower volume maximum effort program like this in the future. 1. If you are a newer lifter/you don’t track, the first few weeks might be a pain in the rear. It took me a little while to find all the weights that I needed to be lifting for the rep ranges the program asked for. 2. I got beef with the leg day. I get that it’s not a focus of this program, but I do not think my quads benefited from this program at all. My hams were destroyed ever week tho, I have noticeable gains in the hamstring region. I also dislike how the Pen squat is in the middle of the day, some days my lower back is absolutely trashed before I made it to the squats. Maybe that’s just me. Somehow every lift ends being an around hour an hour everytime. I did this program on a bulk, great results. Steady PRs I managed to do this program working 12 hour night shifts, it was not easy, and I had to do a lot of adjusting to my schedule to fit workouts in, but it is possible.

KranimalAge 40, Man

8 days ago

4 weeks complete

3 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

4 weeks in and seeing SIGNIFICANT progressive overload gains! Great program great app for the price! 8 weeks left of this mesocycle and I’m pumped literally and figuratively lol. Edit: end of Week 5, definitely using Week 6 as a deload week plus it will work nicely with Thanksgiving. Had planned on doing deloads on week 4 & 8 but pushed through. Making week 6 a deload week is pretty much non negotiable as this is a pretty intense program.

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Basement Bodybuilding: PPLPP Program

PROGRAM DESCRIPTION

PROGRAM OVERVIEW