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Ppl

by Francisco G.
1 athletes joined

Program Description

Strength and size

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 27, 2025 05:35
  • Last Edited
    Mar 04, 2025 01:16
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2 reps
6 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
6 reps
8 reps
-
-
3
Pec Deck (Machine)
2
8 reps
-
4
Dip (Weighted)
2
6 reps
-
5
Seated Military Press (Smith Machine)
1
1
3 reps
6 reps
-
-
6
Lateral Raise (Cable)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
8
Tricep Pushdown (Cable)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2 reps
6 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
6 reps
8 reps
-
-
3
Pec Deck (Machine)
2
8 reps
-
4
Dip (Weighted)
2
6 reps
-
5
Seated Military Press (Smith Machine)
1
1
3 reps
6 reps
-
-
6
Lateral Raise (Cable)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
8
Tricep Pushdown (Cable)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2 reps
6 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
6 reps
8 reps
-
-
3
Pec Deck (Machine)
2
8 reps
-
4
Dip (Weighted)
2
6 reps
-
5
Seated Military Press (Smith Machine)
1
1
3 reps
6 reps
-
-
6
Lateral Raise (Cable)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
8
Tricep Pushdown (Cable)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2 reps
6 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
6 reps
8 reps
-
-
3
Pec Deck (Machine)
2
8 reps
-
4
Dip (Weighted)
2
6 reps
-
5
Seated Military Press (Smith Machine)
1
1
3 reps
6 reps
-
-
6
Lateral Raise (Cable)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
8
Tricep Pushdown (Cable)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2 reps
6 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
6 reps
8 reps
-
-
3
Pec Deck (Machine)
2
8 reps
-
4
Dip (Weighted)
2
6 reps
-
5
Seated Military Press (Smith Machine)
1
1
3 reps
6 reps
-
-
6
Lateral Raise (Cable)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
8
Tricep Pushdown (Cable)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2 reps
6 reps
-
-
2
Chest Supported Row (Machine)
2
6 reps
-
3
Lat Pulldown
2
6 reps
-
4
Standing Pullover (Cable)
2
6 reps
-
5
Hyperextension
2
-
6
Alternating Dumbbell Curl
2
6 reps
-
7
Preacher Curl (Dumbbell)
2
6 reps
-
8
Hammer Curl (Cable)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2 reps
6 reps
-
-
2
Chest Supported Row (Machine)
2
6 reps
-
3
Lat Pulldown
2
6 reps
-
4
Standing Pullover (Cable)
2
6 reps
-
5
Hyperextension
2
-
6
Alternating Dumbbell Curl
2
6 reps
-
7
Preacher Curl (Dumbbell)
2
6 reps
-
8
Hammer Curl (Cable)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2 reps
6 reps
-
-
2
Chest Supported Row (Machine)
2
6 reps
-
3
Lat Pulldown
2
6 reps
-
4
Standing Pullover (Cable)
2
6 reps
-
5
Hyperextension
2
-
6
Alternating Dumbbell Curl
2
6 reps
-
7
Preacher Curl (Dumbbell)
2
6 reps
-
8
Hammer Curl (Cable)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2 reps
6 reps
-
-
2
Chest Supported Row (Machine)
2
6 reps
-
3
Lat Pulldown
2
6 reps
-
4
Standing Pullover (Cable)
2
6 reps
-
5
Hyperextension
2
-
6
Alternating Dumbbell Curl
2
6 reps
-
7
Preacher Curl (Dumbbell)
2
6 reps
-
8
Hammer Curl (Cable)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2 reps
6 reps
-
-
2
Chest Supported Row (Machine)
2
6 reps
-
3
Lat Pulldown
2
6 reps
-
4
Standing Pullover (Cable)
2
6 reps
-
5
Hyperextension
2
-
6
Alternating Dumbbell Curl
2
6 reps
-
7
Preacher Curl (Dumbbell)
2
6 reps
-
8
Hammer Curl (Cable)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2 reps
6 reps
-
-
2
Leg Press
2
6 reps
-
3
Leg Extension
2
6 reps
-
4
Romanian Deadlift (Barbell)
2
6 reps
-
5
Leg Curl
2
6 reps
-
6
Seated Calf Raise
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2 reps
6 reps
-
-
2
Leg Press
2
6 reps
-
3
Leg Extension
2
6 reps
-
4
Romanian Deadlift (Barbell)
2
6 reps
-
5
Leg Curl
2
6 reps
-
6
Seated Calf Raise
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2 reps
6 reps
-
-
2
Leg Press
2
6 reps
-
3
Leg Extension
2
6 reps
-
4
Romanian Deadlift (Barbell)
2
6 reps
-
5
Leg Curl
2
6 reps
-
6
Seated Calf Raise
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2 reps
6 reps
-
-
2
Leg Press
2
6 reps
-
3
Leg Extension
2
6 reps
-
4
Romanian Deadlift (Barbell)
2
6 reps
-
5
Leg Curl
2
6 reps
-
6
Seated Calf Raise
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2 reps
6 reps
-
-
2
Leg Press
2
6 reps
-
3
Leg Extension
2
6 reps
-
4
Romanian Deadlift (Barbell)
2
6 reps
-
5
Leg Curl
2
6 reps
-
6
Seated Calf Raise
2
6 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Reps
6 Reps
-
-
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
6 Reps
8 Reps
-
-
3
Pec Deck (Machine)
2 Sets
8 Reps
-
4
Dip (Weighted)
2 Sets
6 Reps
-
5
Seated Military Press (Smith Machine)
1 Set
1 Set
3 Reps
6 Reps
-
-
6
Lateral Raise (Cable)
2 Sets
8 Reps
-
7
Tricep Extension (Cable)
2 Sets
8 Reps
-
8
Tricep Pushdown (Cable)
2 Sets
8 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
2 Reps
6 Reps
-
-
2
Chest Supported Row (Machine)
2 Sets
6 Reps
-
3
Lat Pulldown
2 Sets
6 Reps
-
4
Standing Pullover (Cable)
2 Sets
6 Reps
-
5
Hyperextension
2 Sets
-
6
Alternating Dumbbell Curl
2 Sets
6 Reps
-
7
Preacher Curl (Dumbbell)
2 Sets
6 Reps
-
8
Hammer Curl (Cable)
2 Sets
6 Reps
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
2 Reps
6 Reps
-
-
2
Leg Press
2 Sets
6 Reps
-
3
Leg Extension
2 Sets
6 Reps
-
4
Romanian Deadlift (Barbell)
2 Sets
6 Reps
-
5
Leg Curl
2 Sets
6 Reps
-
6
Seated Calf Raise
2 Sets
6 Reps
-