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BoostcampPNG

PPL modification + powerbulding (PRIDE)

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1 athletes joined

Program Description

We start with the plan for about 8 weeks, it depends on your well-being, you have to listen to your body, but ultimately the plan lasts 8 weeks, then we deload for a week or two and repeat the plan. This plan will allow you to gain enormous strength and also build a body like a bear. I recommend choosing one of the following forms of training: pull push legs rest pull Push legs rest

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 09, 2024 02:41
  • Last Edited
    Mar 26, 2025 04:46

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.
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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GooglePlay
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Deadlift (Barbell)
4
5 reps
75%
3
Barbell Row
3
8 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5
Shrug (Dumbbell)
3
20 reps
RPE 8.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Deadlift (Barbell)
4
5 reps
75%
3
Barbell Row
3
8 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5
Shrug (Dumbbell)
3
20 reps
RPE 8.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Deadlift (Barbell)
4
5 reps
75%
3
Barbell Row
3
8 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5
Shrug (Dumbbell)
3
20 reps
RPE 8.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Deadlift (Barbell)
4
5 reps
75%
3
Barbell Row
3
8 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5
Shrug (Dumbbell)
3
20 reps
RPE 8.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Deadlift (Barbell)
4
5 reps
75%
3
Barbell Row
3
8 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5
Shrug (Dumbbell)
3
20 reps
RPE 8.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Military Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
4
Incline Chest Press (Machine)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
7
Plank
3
1-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Military Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
4
Incline Chest Press (Machine)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
7
Plank
3
1-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Military Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
4
Incline Chest Press (Machine)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
7
Plank
3
1-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Military Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
4
Incline Chest Press (Machine)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
7
Plank
3
1-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Military Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
4
Incline Chest Press (Machine)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
7
Plank
3
1-2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Leg Extension
3
8 reps
RPE 9
3
Good Morning
3
10 reps
RPE 9
4
Lying Leg Curl
3
8 reps
RPE 9
5
Standing Calf Raise
3
20 reps
RPE 8
6
Dead Bug
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Leg Extension
3
8 reps
RPE 9
3
Good Morning
3
10 reps
RPE 9
4
Lying Leg Curl
3
8 reps
RPE 9
5
Standing Calf Raise
3
20 reps
RPE 8
6
Dead Bug
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Leg Extension
3
8 reps
RPE 9
3
Good Morning
3
10 reps
RPE 9
4
Lying Leg Curl
3
8 reps
RPE 9
5
Standing Calf Raise
3
20 reps
RPE 8
6
Dead Bug
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Leg Extension
3
8 reps
RPE 9
3
Good Morning
3
10 reps
RPE 9
4
Lying Leg Curl
3
8 reps
RPE 9
5
Standing Calf Raise
3
20 reps
RPE 8
6
Dead Bug
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Leg Extension
3
8 reps
RPE 9
3
Good Morning
3
10 reps
RPE 9
4
Lying Leg Curl
3
8 reps
RPE 9
5
Standing Calf Raise
3
20 reps
RPE 8
6
Dead Bug
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5-8 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
High Row
3
12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Shrug (Dumbbell)
3
20 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5-8 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
High Row
3
12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Shrug (Dumbbell)
3
20 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5-8 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
High Row
3
12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Shrug (Dumbbell)
3
20 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5-8 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
High Row
3
12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Shrug (Dumbbell)
3
20 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5-8 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
High Row
3
12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Shrug (Dumbbell)
3
20 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
65%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
7
Side Plank
3
1-2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
65%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
7
Side Plank
3
1-2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
65%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
7
Side Plank
3
1-2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
65%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
7
Side Plank
3
1-2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
65%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
7
Side Plank
3
1-2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
65%
2
Romanian Deadlift (Barbell)
3
10 reps
65%
3
Leg Extension
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Dead Bug
3
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
65%
2
Romanian Deadlift (Barbell)
3
10 reps
65%
3
Leg Extension
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Dead Bug
3
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
65%
2
Romanian Deadlift (Barbell)
3
10 reps
65%
3
Leg Extension
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Dead Bug
3
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
65%
2
Romanian Deadlift (Barbell)
3
10 reps
65%
3
Leg Extension
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Dead Bug
3
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
65%
2
Romanian Deadlift (Barbell)
3
10 reps
65%
3
Leg Extension
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Dead Bug
3
6-8 reps
-
Week 1
1 / 5 Weeks
Day 6
1
Squat (Barbell)
4 Sets
10 Reps
65%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
65%
3
Leg Extension
3 Sets
12 Reps
@8
4
Lying Leg Curl
3 Sets
12 Reps
@8
5
Standing Calf Raise
3 Sets
20 Reps
@8
6
Dead Bug
3 Sets
6-8 Reps
-
Day 4
1
Wide Grip Pull-Up
3 Sets
5-8 Reps
@8
2
Dumbbell Row
3 Sets
12 Reps
@8
3
High Row
3 Sets
12 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@8
5
Shrug (Dumbbell)
3 Sets
20 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Military Press (Barbell)
3 Sets
5 Reps
70%
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9
4
Incline Chest Press (Machine)
3 Sets
8-10 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
6
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
@9
7
Plank
3 Sets
1-2 mins
-
Day 5
1
Bench Press (Barbell)
3 Sets
10 Reps
65%
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
3
Incline Chest Press (Machine)
3 Sets
10-12 Reps
@8
4
Seated Overhead Press (Dumbbell)
3 Sets
10-12 Reps
@8
5
One Arm Lateral Raise (Cable)
3 Sets
12-15 Reps
@8
6
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@8
7
Side Plank
3 Sets
1-2 mins
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Leg Extension
3 Sets
8 Reps
@9
3
Good Morning
3 Sets
10 Reps
@9
4
Lying Leg Curl
3 Sets
8 Reps
@9
5
Standing Calf Raise
3 Sets
20 Reps
@8
6
Dead Bug
3 Sets
6-8 Reps
-
Day 1
1
Pull-Up (Bodyweight)
5 Sets
AMRAP
@9
2
Deadlift (Barbell)
4 Sets
5 Reps
75%
3
Barbell Row
3 Sets
8 Reps
@9
4
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8
5
Shrug (Dumbbell)
3 Sets
20 Reps
@8.5
6
Incline Curl (Dumbbell)
3 Sets
8 Reps
@9