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BoostcampPNG
VIRU PPL (1)
by Viruben N.
1 athletes joined
Program Description
My training split
Program Overview
Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
70 minutes
Created
Jun 22, 2024 06:26
Last Edited
Jun 22, 2024 06:30
down_app
Week 1
1 / 6 Weeks
Day 3
1
Pull-Up (Weighted)
1 Set
1 Set
AMRAP
AMRAP
@7
@7.5
2
Pull-Up (Assisted)
3 Sets
12 Reps
@6.5
3
T-Bar Row
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
4
Hammer Curl
2 Sets
12 Reps
@7
5A
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@7
@6.5
5B
Upright Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@7
@6.5
6
Cable Crunch
1 Set
7
Plank
1 Set
Day 1
1
Push Up
1 Set
@7
2
Pec Deck (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
6
Dip (Bodyweight)
1 Set
@8
7
Dip (Assisted)
2 Sets
@7
8
Push Up
1 Set
@8
9
Sit Up
1 Set
10
Plank
1 Set
Day 2
1
Goblet Squat
1 Set
10 Reps
@6.5
2
Split Squat (Bodyweight)
1 Set
10 Reps
@6.5
3
Leg Curl
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7
4
Leg Extension
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7
5
Squat (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@7
@7.5
6
Lunge (Barbell)
2 Sets
12 Reps
@6.5
7
Prowler Push
3 Sets
3 mins
@7
8
Decline Sit Up (Weighted)
1 Set
9
Plank
1 Set
Day 2
1
Lunge (Kettlebell)
2 Sets
10 Reps
@6.5
2
Split Squat (Dumbbell)
1 Set
10 Reps
@6.5
3
Squat (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
1 Reps
@6.5
@7
@7.5
6A
Single Leg Press
2 Sets
1 Set
12 Reps
12 Reps
@7
@6.5
6B
Leg Press
2 Sets
1 Set
12 Reps
12 Reps
@7
@6.5
7
Prowler Push
3 Sets
3 mins
@7
Day 3
1
Pull-Up (Weighted)
1 Set
1 Set
AMRAP
AMRAP
@7
@8
2
Pull-Up (Assisted)
2 Sets
12 Reps
@6.5
3
Tempo Deadlift
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
4 Reps
10 Reps
@6.5
@7.5
@8.5
@6.5
4
Pendlay Row
1 Set
1 Set
12 Reps
12 Reps
@6.5
@7.5
5A
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
10 Reps
@6.5
@7.5
@8.5
@6.5
5B
Upright Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
10 Reps
@6.5
@7.5
@8.5
@6.5
6
Decline Crunch
2 Sets
12 Reps
7
Plank
1 Set
AMRAP
@7
Day 1
1
Push Up
1 Set
2
Cable Crossover
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
4
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
5
Pullover (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
6
Dip (Bodyweight)
1 Set
1 Set
10 Reps
@7
@6
7
Dip (Assisted)
2 Sets
10 Reps
@6
8
Plank
1 Set
AMRAP
9
Decline Sit Up (Weighted)
2 Sets
12 Reps
Day 1
1
Push Up
1 Set
AMRAP
@7
2
Pec Deck (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
4
Bench Press (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@7
@7.5
5
Dumbbell Bench Pullover
1 Set
1 Set
12 Reps
12 Reps
@7
@7.5
6
Tricep Rope Push Down (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@6.5
@7.5
7
Dip (Bodyweight)
1 Set
AMRAP
@8
8
Dip (Assisted)
2 Sets
12 Reps
@7
9
Push Up
1 Set
AMRAP
@8
10
Sit Up
1 Set
AMRAP
@7
11
Plank
1 Set
AMRAP
@7
Day 2
1
Goblet Squat
1 Set
10 Reps
@6.5
2
Jump Rope
1 Set
100 Reps
@6.5
3
Step-Up (Weighted)
1 Set
12 Reps
@6.5
4
Box Jump
1 Set
10 Reps
@6.5
5
Leg Curl
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7
6
Leg Extension
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7
7
Squat (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@7
@7.5
8
Lunge (Barbell)
2 Sets
12 Reps
@6.5
9
Prowler Push
3 Sets
3 mins
@7
10
Decline Sit Up (Weighted)
1 Set
15 Reps
11
Plank
1 Set
AMRAP
Day 3
1
Pull-Up (Weighted)
1 Set
1 Set
AMRAP
AMRAP
@7
@7.5
2
Pull-Up (Assisted)
3 Sets
12 Reps
@6.5
3
T-Bar Row
1 Set
1 Set
12 Reps
12 Reps
@6.5
@7
4
Seated Row (Cable)
2 Sets
12 Reps
@7.5
5
Lat Pulldown
2 Sets
12 Reps
@7.5
6A
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@7
@6.5
6B
Upright Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@7
@6.5
7
Cable Crunch
2 Sets
10 Reps
8
Plank
1 Set
AMRAP
Day 1
1
Push Up
1 Set
@7
2
Pec Deck (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
6
Dip (Bodyweight)
1 Set
@8
7
Dip (Assisted)
2 Sets
@7
8
Push Up
1 Set
@8
9
Sit Up
1 Set
10
Plank
1 Set
Day 2
1
Goblet Squat
1 Set
10 Reps
@6.5
2
Split Squat (Bodyweight)
1 Set
10 Reps
@6.5
3
Leg Curl
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7
4
Leg Extension
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7
5
Squat (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@7
@7.5
6
Lunge (Barbell)
2 Sets
12 Reps
@6.5
7
Prowler Push
3 Sets
3 mins
@7
8
Decline Sit Up (Weighted)
1 Set
9
Plank
1 Set
Day 3
1
Pull-Up (Weighted)
1 Set
1 Set
AMRAP
AMRAP
@7
@7.5
2
Pull-Up (Assisted)
3 Sets
12 Reps
@6.5
3
T-Bar Row
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
4
Hammer Curl
2 Sets
12 Reps
@7
5A
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@7
@6.5
5B
Upright Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@7
@6.5
6
Cable Crunch
1 Set
7
Plank
1 Set
Day 1
1
Push Up
1 Set
2
Cable Crossover
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
4
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
5
Pullover (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
6
Dip (Bodyweight)
1 Set
1 Set
10 Reps
@7
@6
7
Dip (Assisted)
2 Sets
10 Reps
@6
8
Plank
1 Set
AMRAP
9
Decline Sit Up (Weighted)
2 Sets
12 Reps
Day 2
1
Lunge (Kettlebell)
2 Sets
10 Reps
@6.5
2
Split Squat (Dumbbell)
1 Set
10 Reps
@6.5
3
Squat (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
1 Reps
@6.5
@7
@7.5
6A
Single Leg Press
2 Sets
1 Set
12 Reps
12 Reps
@7
@6.5
6B
Leg Press
2 Sets
1 Set
12 Reps
12 Reps
@7
@6.5
7
Prowler Push
3 Sets
3 mins
@7
Day 3
1
Pull-Up (Weighted)
1 Set
1 Set
AMRAP
AMRAP
@7
@8
2
Pull-Up (Assisted)
2 Sets
12 Reps
@6.5
3
Tempo Deadlift
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
4 Reps
10 Reps
@6.5
@7.5
@8.5
@6.5
4
Pendlay Row
1 Set
1 Set
12 Reps
12 Reps
@6.5
@7.5
5A
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
10 Reps
@6.5
@7.5
@8.5
@6.5
5B
Upright Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
10 Reps
@6.5
@7.5
@8.5
@6.5
6
Decline Crunch
2 Sets
12 Reps
7
Plank
1 Set
AMRAP
@7
Day 1
1
Push Up
1 Set
AMRAP
@7
2
Pec Deck (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
4
Bench Press (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@7
@7.5
5
Dumbbell Bench Pullover
1 Set
1 Set
12 Reps
12 Reps
@7
@7.5
6
Tricep Rope Push Down (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@6.5
@7.5
7
Dip (Bodyweight)
1 Set
AMRAP
@8
8
Dip (Assisted)
2 Sets
12 Reps
@7
9
Push Up
1 Set
AMRAP
@8
10
Sit Up
1 Set
AMRAP
@7
11
Plank
1 Set
AMRAP
@7
Day 2
1
Goblet Squat
1 Set
10 Reps
@6.5
2
Jump Rope
1 Set
100 Reps
@6.5
3
Step-Up (Weighted)
1 Set
12 Reps
@6.5
4
Box Jump
1 Set
10 Reps
@6.5
5
Leg Curl
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7
6
Leg Extension
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7
7
Squat (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@7
@7.5
8
Lunge (Barbell)
2 Sets
12 Reps
@6.5
9
Prowler Push
3 Sets
3 mins
@7
10
Decline Sit Up (Weighted)
1 Set
15 Reps
11
Plank
1 Set
AMRAP
Day 3
1
Pull-Up (Weighted)
1 Set
1 Set
AMRAP
AMRAP
@7
@7.5
2
Pull-Up (Assisted)
3 Sets
12 Reps
@6.5
3
T-Bar Row
1 Set
1 Set
12 Reps
12 Reps
@6.5
@7
4
Seated Row (Cable)
2 Sets
12 Reps
@7.5
5
Lat Pulldown
2 Sets
12 Reps
@7.5
6A
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@7
@6.5
6B
Upright Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@7
@6.5
7
Cable Crunch
2 Sets
10 Reps
8
Plank
1 Set
AMRAP