logo
BoostcampPNG

Looksmaxx

by Biceblaster
5 athletes joined

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

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 25, 2024 08:17
  • Last Edited
    Sep 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.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.5%
Triceps
11.2%
Hamstrings
10.2%
Biceps
10%
Glutes
8.2%
Upper Back
7.9%
Lats
7%
Front Delts
5.9%
Middle Delts
5.8%
Chest
5.3%
Lower Back
4.4%
Calves
4.1%
Abs
2.2%
Forearms
1.5%
Olympic
1.2%
Adductors
1%
Rear Delts
0.5%
Abductors
0.4%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
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 Press
2 Sets
8 Reps
65%
2
Clean and Press
1 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 Squat
5 Sets
8 Reps
@8
3
Leg Extension
5 Sets
8 Reps
@8
4
Hamstring Curl
3 Sets
8 Reps
@8
5
Seated Calf Raise
5 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 Row
3 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 Squat
5 Sets
8 Reps
@8
2
Leg Press
5 Sets
8 Reps
@8
3
Seated Hamstring Curl
5 Sets
8 Reps
@8
4
Standing Calf Raise
5 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 Row
3 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