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BoostcampPNG
Looksmaxx
by Biceblaster
3 athletes joined
Program Description
This is my ultimate PPL split focused on benching/deadlifting strength and shoulder/leg size.
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Jun 25, 2024 08:17
Last Edited
Jul 16, 2024 05:01
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Week 1
1 / 3 Weeks
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
60%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Front Squat (Barbell)
3 Sets
10 Reps
@8
4
Hack Squat
3 Sets
10 Reps
@8
5
Leg Extension
3 Sets
10 Reps
@8
6
Standing Calf Raise
3 Sets
10 Reps
@8
7
Seated Calf Raise
3 Sets
10 Reps
@8
Day 6
1
Squat (Barbell)
3 Sets
10 Reps
60%
2
Front Squat (Barbell)
3 Sets
10 Reps
@8
3
Hack Squat
3 Sets
10 Reps
@8
4
Leg Press
3 Sets
10 Reps
@8
5
Seated Hamstring Curl
3 Sets
10 Reps
@8
6
Standing Calf Raise
3 Sets
10 Reps
@8
7
Seated Calf Raise
3 Sets
10 Reps
@8
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
90%
80%
80%
80%
80%
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
3
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@8
4
Chest Fly (Cable)
3 Sets
10 Reps
@8
5
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@8
6
Tricep Extension (Machine)
3 Sets
10 Reps
@8
7
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
@8
Day 2
1
Bent Over Row (Barbell)
3 Sets
10 Reps
60%
2
Kroc Row
3 Sets
10 Reps
@8
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Seated Row (Cable)
3 Sets
10 Reps
@8
5
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
7
Bicep Curl (Cable)
3 Sets
10 Reps
@8
Day 4
1
Clean and Press
3 Sets
6 Reps
70%
2
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
1 Set
12 Reps
15 Reps
@8
@8
3
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
20 Reps
@8
@8
@8
@8
4
Upright Row (Barbell)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
10 Reps
@8
6
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@8
7
Tricep Extension (Machine)
3 Sets
10 Reps
@8
8
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
@8
Day 5
1
Deadlift (Barbell)
5 Sets
5 Reps
75%
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
@8
3
Back Extension (Weighted)
3 Sets
10 Reps
@8
4
Seated Row (Cable)
3 Sets
10 Reps
@8
5
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
6
Bicep Curl (Cable)
3 Sets
10 Reps
@8
7
Preacher Curl (EZ Bar)
3 Sets
10 Reps
@8