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BoostcampPNG

Morning PPL

by Muhaimin Anwar

Program Description

hypertrophy with basic exercises

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 13, 2025 05:54
  • Last Edited
    Apr 13, 2025 05:55
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Hip Abductor (Machine)
2
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Hip Abductor (Machine)
2
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Hip Abductor (Machine)
2
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Hip Abductor (Machine)
2
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Hip Abductor (Machine)
2
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Hip Abductor (Machine)
2
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Hip Abductor (Machine)
2
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Hip Abductor (Machine)
2
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
Bicep Curl (Barbell)
3
15 reps
-
5
Face Pull
3
10 reps
-
6
Shrug (Barbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
Bicep Curl (Barbell)
3
15 reps
-
5
Face Pull
3
10 reps
-
6
Shrug (Barbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
Bicep Curl (Barbell)
3
15 reps
-
5
Face Pull
3
10 reps
-
6
Shrug (Barbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
Bicep Curl (Barbell)
3
15 reps
-
5
Face Pull
3
10 reps
-
6
Shrug (Barbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
Bicep Curl (Barbell)
3
15 reps
-
5
Face Pull
3
10 reps
-
6
Shrug (Barbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
Bicep Curl (Barbell)
3
15 reps
-
5
Face Pull
3
10 reps
-
6
Shrug (Barbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
Bicep Curl (Barbell)
3
15 reps
-
5
Face Pull
3
10 reps
-
6
Shrug (Barbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
Bicep Curl (Barbell)
3
15 reps
-
5
Face Pull
3
10 reps
-
6
Shrug (Barbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Leg Press
3
8 reps
-
3
Hip Abductor (Machine)
2
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Leg Press
3
8 reps
-
3
Hip Abductor (Machine)
2
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Leg Press
3
8 reps
-
3
Hip Abductor (Machine)
2
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Leg Press
3
8 reps
-
3
Hip Abductor (Machine)
2
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Leg Press
3
8 reps
-
3
Hip Abductor (Machine)
2
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Leg Press
3
8 reps
-
3
Hip Abductor (Machine)
2
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Leg Press
3
8 reps
-
3
Hip Abductor (Machine)
2
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Leg Press
3
8 reps
-
3
Hip Abductor (Machine)
2
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Chin-Up (Assisted)
3
10 reps
-
6
Preacher Curl (Barbell)
3
15 reps
-
7
Hammer Curl (Dumbbell)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Chin-Up (Assisted)
3
10 reps
-
6
Preacher Curl (Barbell)
3
15 reps
-
7
Hammer Curl (Dumbbell)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Chin-Up (Assisted)
3
10 reps
-
6
Preacher Curl (Barbell)
3
15 reps
-
7
Hammer Curl (Dumbbell)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Chin-Up (Assisted)
3
10 reps
-
6
Preacher Curl (Barbell)
3
15 reps
-
7
Hammer Curl (Dumbbell)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Chin-Up (Assisted)
3
10 reps
-
6
Preacher Curl (Barbell)
3
15 reps
-
7
Hammer Curl (Dumbbell)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Chin-Up (Assisted)
3
10 reps
-
6
Preacher Curl (Barbell)
3
15 reps
-
7
Hammer Curl (Dumbbell)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Chin-Up (Assisted)
3
10 reps
-
6
Preacher Curl (Barbell)
3
15 reps
-
7
Hammer Curl (Dumbbell)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Chin-Up (Assisted)
3
10 reps
-
6
Preacher Curl (Barbell)
3
15 reps
-
7
Hammer Curl (Dumbbell)
2
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Leg Curl
3 Sets
12 Reps
-
2
Squat (Barbell)
3 Sets
8 Reps
-
3
Hip Abductor (Machine)
2 Sets
10 Reps
-
4
Leg Extension
3 Sets
15 Reps
-
5
Standing Calf Raise
3 Sets
15 Reps
-
Day 2
1
Incline Bench Press (Barbell)
3 Sets
5 Reps
-
2
Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Pec Deck (Machine)
3 Sets
10 Reps
-
4
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
-
6
Lateral Raise (Machine)
3 Sets
10 Reps
-
Day 3
1
Lat Pulldown
4 Sets
10 Reps
-
2
Chest Supported Row (Machine)
3 Sets
10 Reps
-
3
Chin-Up (Assisted)
3 Sets
10 Reps
-
4
Bicep Curl (Barbell)
3 Sets
15 Reps
-
5
Face Pull
3 Sets
10 Reps
-
6
Shrug (Barbell)
2 Sets
15 Reps
-
Day 4
1
Leg Curl
3 Sets
12 Reps
-
2
Leg Press
3 Sets
8 Reps
-
3
Hip Abductor (Machine)
2 Sets
10 Reps
-
4
Leg Extension
3 Sets
15 Reps
-
5
Standing Calf Raise
3 Sets
15 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
-
2
Chest Press (Machine)
3 Sets
10 Reps
-
3
Pec Deck (Machine)
3 Sets
10 Reps
-
4
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
Day 6
1
Deadlift (Barbell)
2 Sets
5 Reps
-
2
Chest Supported Row (Machine)
3 Sets
10 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Face Pull
3 Sets
10 Reps
-
5
Chin-Up (Assisted)
3 Sets
10 Reps
-
6
Preacher Curl (Barbell)
3 Sets
15 Reps
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7
Hammer Curl (Dumbbell)
2 Sets
15 Reps
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