Program Description
This is my ultimate PPL split focused on benching/deadlifting strength and shoulder/leg size. Progress reps from sets of 8 reps and increase weight when sets of 12 is reached.
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length3 weeks
- Time Per Workout60 minutes
- CreatedJun 25, 2024 08:17
- Last EditedSep 27, 2024 06:46
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1 reps
1 reps
2 reps
3 reps
4 reps
95%
85%
85%
85%
85%
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
5
Lying Tricep Extension (Barbell)
4
8 reps
RPE 8
6
Overhead Extension (EZ Bar)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1 reps
1 reps
2 reps
3 reps
4 reps
95%
85%
85%
85%
85%
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
5
Lying Tricep Extension (Barbell)
3
8 reps
RPE 8
6
Overhead Extension (EZ Bar)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1 reps
1 reps
2 reps
3 reps
4 reps
95%
85%
85%
85%
85%
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
5
Lying Tricep Extension (Barbell)
4
8 reps
RPE 8
6
Overhead Extension (EZ Bar)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
70%
2
Pull-Up (Bodyweight)
4
11 reps
RPE 8
3
Seal Row
3
8 reps
RPE 8
4
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
70%
2
Pull-Up (Bodyweight)
4
11 reps
RPE 8
3
Seal Row
4
8 reps
RPE 8
4
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
70%
2
Pull-Up (Bodyweight)
4
11 reps
RPE 8
3
Seal Row
3
8 reps
RPE 8
4
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5 reps
8 reps
12 reps
RPE 9
RPE 9
RPE 9
2
Hack Squat
5
8 reps
RPE 8
3
Leg Extension
5
8 reps
RPE 8
4
Hamstring Curl
3
8 reps
RPE 8
5
Seated Calf Raise
5
8 reps
RPE 8
6
Squat (Barbell)
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5 reps
8 reps
12 reps
RPE 9
RPE 9
RPE 9
2
Hack Squat
5
8 reps
RPE 8
3
Leg Extension
5
8 reps
RPE 8
4
Hamstring Curl
1
5
Seated Calf Raise
5
8 reps
RPE 8
6
Squat (Barbell)
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5 reps
8 reps
12 reps
RPE 9
RPE 9
RPE 9
2
Hack Squat
5
8 reps
RPE 8
3
Leg Extension
5
8 reps
RPE 8
4
Hamstring Curl
3
8 reps
RPE 8
5
Standing Calf Raise
5
8 reps
RPE 8
6
Squat (Barbell)
3
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
8 reps
65%
2
Clean and Press
1
8 reps
65%
3
Standing Behind Neck Shoulder Press (Barbell)
2
2
12 reps
15 reps
RPE 8
RPE 8
4
Bench Press (Barbell)
2
1
1
1
5 reps
8 reps
12 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
6
Lying Tricep Extension (Barbell)
4
8 reps
RPE 8
7
Overhead Extension (EZ Bar)
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
8 reps
65%
2
Clean and Press
1
8 reps
65%
3
Standing Behind Neck Shoulder Press (Barbell)
2
2
10 reps
15 reps
RPE 8
RPE 8
4
Bench Press (Barbell)
2
1
1
1
5 reps
8 reps
12 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
6
Lying Tricep Extension (Barbell)
3
8 reps
RPE 8
7
Overhead Extension (EZ Bar)
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
8 reps
65%
2
Clean and Press
1
8 reps
65%
3
Standing Behind Neck Shoulder Press (Barbell)
2
2
8 reps
15 reps
RPE 8
RPE 8
4
Bench Press (Barbell)
2
1
1
1
5 reps
8 reps
12 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
6
Lying Tricep Extension (Barbell)
4
15 reps
RPE 8
7
Overhead Extension (EZ Bar)
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
2
1 reps
2 reps
3 reps
90%
90%
90%
2
Pull-Up (Bodyweight)
4
10 reps
RPE 8
3
Seal Row
3
8 reps
RPE 8
4
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
2
1 reps
2 reps
3 reps
90%
90%
90%
2
Pull-Up (Bodyweight)
4
10 reps
RPE 8
3
Seal Row
3
8 reps
RPE 8
4
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
2
1 reps
2 reps
3 reps
90%
90%
90%
2
Pull-Up (Bodyweight)
4
10 reps
RPE 8
3
Seal Row
3
15 reps
RPE 8
4
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
8 reps
RPE 8
2
Leg Press
5
8 reps
RPE 8
3
Seated Hamstring Curl
5
8 reps
RPE 8
4
Standing Calf Raise
5
8 reps
RPE 8
5
Squat (Barbell)
3
5 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
8 reps
RPE 8
2
Leg Press
5
8 reps
RPE 8
3
Seated Hamstring Curl
5
8 reps
RPE 8
4
Standing Calf Raise
5
8 reps
RPE 8
5
Squat (Barbell)
3
5 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
8 reps
RPE 8
2
Leg Press
5
15 reps
RPE 8
3
Seated Hamstring Curl
5
15 reps
RPE 8
4
Seated Calf Raise
5
15 reps
RPE 8
5
Squat (Barbell)
3
5 reps
RPE 7
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
2 Reps
3 Reps
4 Reps
95%
85%
85%
85%
85%
2
Seated Shoulder Press (Dumbbell)3 Sets
8 Reps
@8
3
Lateral Raise (Dumbbell)3 Sets
20 Reps
@9
4
Incline Bench Press (Smith Machine)3 Sets
8 Reps
@8
5
Lying Tricep Extension (Barbell)4 Sets
8 Reps
@8
6
Overhead Extension (EZ Bar)4 Sets
8 Reps
@8
Day 4
1
Clean and Press2 Sets
8 Reps
65%
2
Clean and Press1 Set
8 Reps
65%
3
Standing Behind Neck Shoulder Press (Barbell)2 Sets
2 Sets
12 Reps
15 Reps
@8
@8
4
Bench Press (Barbell)2 Sets
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
20 Reps
@8
@8
@8
@8
5
Lateral Raise (Dumbbell)3 Sets
20 Reps
@9
6
Lying Tricep Extension (Barbell)4 Sets
8 Reps
@8
7
Overhead Extension (EZ Bar)4 Sets
8 Reps
@8
Day 3
1
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
@9
@9
@9
2
Hack Squat5 Sets
8 Reps
@8
3
Leg Extension5 Sets
8 Reps
@8
4
Hamstring Curl3 Sets
8 Reps
@8
5
Seated Calf Raise5 Sets
8 Reps
@8
6
Squat (Barbell)3 Sets
5 Reps
@7
Day 5
1
Deadlift (Barbell)2 Sets
1 Set
2 Sets
1 Reps
2 Reps
3 Reps
90%
90%
90%
2
Pull-Up (Bodyweight)4 Sets
10 Reps
@8
3
Seal Row3 Sets
8 Reps
@8
4
Reverse Bicep Curl (EZ Bar)3 Sets
8 Reps
@8
5
Preacher Curl (EZ Bar)3 Sets
8 Reps
@8
6
Bicep Curl (EZ Bar)3 Sets
8 Reps
@8
Day 6
1
Hack Squat5 Sets
8 Reps
@8
2
Leg Press5 Sets
8 Reps
@8
3
Seated Hamstring Curl5 Sets
8 Reps
@8
4
Standing Calf Raise5 Sets
8 Reps
@8
5
Squat (Barbell)3 Sets
5 Reps
@7
Day 2
1
Bent Over Row (Barbell)5 Sets
5 Reps
70%
2
Pull-Up (Bodyweight)4 Sets
11 Reps
@8
3
Seal Row3 Sets
8 Reps
@8
4
Reverse Bicep Curl (EZ Bar)3 Sets
8 Reps
@8
5
Preacher Curl (EZ Bar)3 Sets
8 Reps
@8
6
Bicep Curl (EZ Bar)3 Sets
8 Reps
@8