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BoostcampPNG

AI made PPL

by Alexis P.

Program Description

Beginner friendly program emphasizing progressive overload and compound lifts while keeping workouts efficient and balanced.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 04, 2024 04:46
  • Last Edited
    Apr 12, 2025 10:38
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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
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Seated Overhead Press (Dumbbell)
4
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Seated Overhead Press (Dumbbell)
4
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Seated Overhead Press (Dumbbell)
4
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Seated Overhead Press (Dumbbell)
4
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Seated Overhead Press (Dumbbell)
4
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Dip (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Seated Overhead Press (Dumbbell)
4
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Dip (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Seated Overhead Press (Dumbbell)
4
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Dip (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Seated Overhead Press (Dumbbell)
4
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Dip (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
12 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
12 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
12 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
12 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
12 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
12 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
12 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
12 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Calf Raise (Leg Press)
3
20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
3
Seated Overhead Press (Dumbbell)
4 Sets
10 Reps
-
4
Lateral Raise (Cable)
3 Sets
15 Reps
@6
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Dumbbell Row
3 Sets
12 Reps
-
4
Face Pull
3 Sets
15 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Leg Press
3 Sets
12 Reps
-
3
Seated Hamstring Curl
3 Sets
12 Reps
-
4
Calf Raise (Leg Press)
3 Sets
20 Reps
-