PPL-hybrid powerbuilding (6days)
A combination between powerlifting and bodybuilding style workout as PPL for foundation
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Paused) | 1 | 5 reps | @6.5 |
| 3 | 5 reps | @7 | ||
| 2 | Overhead Press (Barbell) | 3 | 0 reps | — |
| 3 | Incline Bench Press (Dumbbell) | 3 | 8 reps | — |
| 4 | Dip (Weighted) | 3 | 8 reps | — |
| 5 | Lateral Raise (Cable) | 3 | 12 reps | — |
| 6 | Skull Crusher (Barbell) | 3 | 10 reps | — |
| 7 | Plank | 2 | 0 min | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 4 reps | @6.5 |
| 3 | 4 reps | @7 | ||
| 2 | Chest Supported Row (Dumbbell) | 3 | 8 reps | — |
| 3 | Pull-Up (Weighted) | 3 | 8 reps | — |
| 4 | Seated Row (Cable) | 3 | 10 reps | — |
| 5 | Bicep Curl (Dumbbell) | 3 | 12 reps | — |
| 6 | Hammer Curl | 2 | 10 reps | — |
| 7 | Hanging Leg Raise | 3 | 20 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 5 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 8 reps |
| 3 | Leg Press | 3 | 12 reps |
| 4 | Seated Calf Raise | 2 | 0 reps |
| 5 | Cable Crunch | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stretching | 1 | 0 min |
| 2 | Cardio | 1 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 4 | 8 reps |
| 2 | Seated Shoulder Press (Dumbbell) | 4 | 10 reps |
| 3 | Chest Fly (Cable) | 3 | 12 reps |
| 4 | Lateral Raise (Cable) | 4 | 15 reps |
| 5 | Tricep Pushdown (Cable) | 3 | 12 reps |
| 6 | Overhead Tricep Extension (Dumbbell) | 2 | 12 reps |
| 7 | Decline Crunch | 2 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Weighted) | 4 | 0 reps |
| 2 | Standing Pullover (Cable) | 3 | 12 reps |
| 3 | T-Bar Row | 3 | 10 reps |
| 4 | Face Pull | 3 | 12 reps |
| 5 | Preacher Curl (EZ Bar) | 3 | 12 reps |
| 6 | Concentration Curl | 2 | 12 reps |
| 7 | Pallof Press | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Front Squat (Barbell) | 5 | 5 reps |
| 2 | Leg Curl | 3 | 15 reps |
| 3 | Leg Extension | 3 | 15 reps |
| 4 | Wood Chop | 3 | 12 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, PPL-hybrid powerbuilding (6days) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
PPL-hybrid powerbuilding (6days) is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
PPL-hybrid powerbuilding (6days) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
