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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
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
RPE 7
2
Pec Deck (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
4
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
6
Dip (Bodyweight)
1
RPE 8
7
Dip (Assisted)
2
RPE 7
8
Push Up
1
RPE 8
9
Sit Up
1
10
Plank
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
2
Cable Crossover
1
2
15 reps
15 reps
RPE 6.5
RPE 7
3
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Pec Fly (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
5
Pullover (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
6
Dip (Bodyweight)
1
1
10 reps
RPE 7
RPE 6
7
Dip (Assisted)
2
10 reps
RPE 6
8
Plank
1
AMRAP
9
Decline Sit Up (Weighted)
2
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
RPE 7
2
Pec Deck (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
4
Bench Press (Dumbbell)
1
1
12 reps
12 reps
RPE 7
RPE 7.5
5
Dumbbell Bench Pullover
1
1
12 reps
12 reps
RPE 7
RPE 7.5
6
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 6.5
RPE 7.5
7
Dip (Bodyweight)
1
AMRAP
RPE 8
8
Dip (Assisted)
2
12 reps
RPE 7
9
Push Up
1
AMRAP
RPE 8
10
Sit Up
1
AMRAP
RPE 7
11
Plank
1
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
RPE 7
2
Pec Deck (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
4
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
6
Dip (Bodyweight)
1
RPE 8
7
Dip (Assisted)
2
RPE 7
8
Push Up
1
RPE 8
9
Sit Up
1
10
Plank
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
2
Cable Crossover
1
2
15 reps
15 reps
RPE 6.5
RPE 7
3
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Pec Fly (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
5
Pullover (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
6
Dip (Bodyweight)
1
1
10 reps
RPE 7
RPE 6
7
Dip (Assisted)
2
10 reps
RPE 6
8
Plank
1
AMRAP
9
Decline Sit Up (Weighted)
2
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
RPE 7
2
Pec Deck (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
4
Bench Press (Dumbbell)
1
1
12 reps
12 reps
RPE 7
RPE 7.5
5
Dumbbell Bench Pullover
1
1
12 reps
12 reps
RPE 7
RPE 7.5
6
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 6.5
RPE 7.5
7
Dip (Bodyweight)
1
AMRAP
RPE 8
8
Dip (Assisted)
2
12 reps
RPE 7
9
Push Up
1
AMRAP
RPE 8
10
Sit Up
1
AMRAP
RPE 7
11
Plank
1
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10 reps
RPE 6.5
2
Split Squat (Bodyweight)
1
10 reps
RPE 6.5
3
Leg Curl
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Leg Extension
1
2
15 reps
15 reps
RPE 6.5
RPE 7
5
Squat (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 7.5
6
Lunge (Barbell)
2
12 reps
RPE 6.5
7
Prowler Push
3
3 mins
RPE 7
8
Decline Sit Up (Weighted)
1
9
Plank
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Kettlebell)
2
10 reps
RPE 6.5
2
Split Squat (Dumbbell)
1
10 reps
RPE 6.5
3
Squat (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
1 reps
RPE 6.5
RPE 7
RPE 7.5
6A
Single Leg Press
2
1
12 reps
12 reps
RPE 7
RPE 6.5
6B
Leg Press
2
1
12 reps
12 reps
RPE 7
RPE 6.5
7
Prowler Push
3
3 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10 reps
RPE 6.5
2
Jump Rope
1
100 reps
RPE 6.5
3
Step-Up (Weighted)
1
12 reps
RPE 6.5
4
Box Jump
1
10 reps
RPE 6.5
5
Leg Curl
1
2
15 reps
15 reps
RPE 6.5
RPE 7
6
Leg Extension
1
2
15 reps
15 reps
RPE 6.5
RPE 7
7
Squat (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 7.5
8
Lunge (Barbell)
2
12 reps
RPE 6.5
9
Prowler Push
3
3 mins
RPE 7
10
Decline Sit Up (Weighted)
1
15 reps
11
Plank
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10 reps
RPE 6.5
2
Split Squat (Bodyweight)
1
10 reps
RPE 6.5
3
Leg Curl
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Leg Extension
1
2
15 reps
15 reps
RPE 6.5
RPE 7
5
Squat (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 7.5
6
Lunge (Barbell)
2
12 reps
RPE 6.5
7
Prowler Push
3
3 mins
RPE 7
8
Decline Sit Up (Weighted)
1
9
Plank
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Kettlebell)
2
10 reps
RPE 6.5
2
Split Squat (Dumbbell)
1
10 reps
RPE 6.5
3
Squat (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
1 reps
RPE 6.5
RPE 7
RPE 7.5
6A
Single Leg Press
2
1
12 reps
12 reps
RPE 7
RPE 6.5
6B
Leg Press
2
1
12 reps
12 reps
RPE 7
RPE 6.5
7
Prowler Push
3
3 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10 reps
RPE 6.5
2
Jump Rope
1
100 reps
RPE 6.5
3
Step-Up (Weighted)
1
12 reps
RPE 6.5
4
Box Jump
1
10 reps
RPE 6.5
5
Leg Curl
1
2
15 reps
15 reps
RPE 6.5
RPE 7
6
Leg Extension
1
2
15 reps
15 reps
RPE 6.5
RPE 7
7
Squat (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 7.5
8
Lunge (Barbell)
2
12 reps
RPE 6.5
9
Prowler Push
3
3 mins
RPE 7
10
Decline Sit Up (Weighted)
1
15 reps
11
Plank
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
AMRAP
AMRAP
RPE 7
RPE 7.5
2
Pull-Up (Assisted)
3
12 reps
RPE 6.5
3
T-Bar Row
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
4
Hammer Curl
2
12 reps
RPE 7
5A
Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 7
RPE 6.5
5B
Upright Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 7
RPE 6.5
6
Cable Crunch
1
7
Plank
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
AMRAP
AMRAP
RPE 7
RPE 8
2
Pull-Up (Assisted)
2
12 reps
RPE 6.5
3
Tempo Deadlift
1
1
1
1
12 reps
8 reps
4 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 6.5
4
Pendlay Row
1
1
12 reps
12 reps
RPE 6.5
RPE 7.5
5A
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
8 reps
5 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 6.5
5B
Upright Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 6.5
6
Decline Crunch
2
12 reps
7
Plank
1
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
AMRAP
AMRAP
RPE 7
RPE 7.5
2
Pull-Up (Assisted)
3
12 reps
RPE 6.5
3
T-Bar Row
1
1
12 reps
12 reps
RPE 6.5
RPE 7
4
Seated Row (Cable)
2
12 reps
RPE 7.5
5
Lat Pulldown
2
12 reps
RPE 7.5
6A
Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 7
RPE 6.5
6B
Upright Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 7
RPE 6.5
7
Cable Crunch
2
10 reps
8
Plank
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
AMRAP
AMRAP
RPE 7
RPE 7.5
2
Pull-Up (Assisted)
3
12 reps
RPE 6.5
3
T-Bar Row
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
4
Hammer Curl
2
12 reps
RPE 7
5A
Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 7
RPE 6.5
5B
Upright Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 7
RPE 6.5
6
Cable Crunch
1
7
Plank
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
AMRAP
AMRAP
RPE 7
RPE 8
2
Pull-Up (Assisted)
2
12 reps
RPE 6.5
3
Tempo Deadlift
1
1
1
1
12 reps
8 reps
4 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 6.5
4
Pendlay Row
1
1
12 reps
12 reps
RPE 6.5
RPE 7.5
5A
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
8 reps
5 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 6.5
5B
Upright Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 6.5
6
Decline Crunch
2
12 reps
7
Plank
1
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
AMRAP
AMRAP
RPE 7
RPE 7.5
2
Pull-Up (Assisted)
3
12 reps
RPE 6.5
3
T-Bar Row
1
1
12 reps
12 reps
RPE 6.5
RPE 7
4
Seated Row (Cable)
2
12 reps
RPE 7.5
5
Lat Pulldown
2
12 reps
RPE 7.5
6A
Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 7
RPE 6.5
6B
Upright Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 7
RPE 6.5
7
Cable Crunch
2
10 reps
8
Plank
1
AMRAP
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