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SW PPL

by Sumit Waingankar

Program Description

Heyy, I am sumit waingankar I am an powerlifters This program created by me This program is build for hypertrophy and strength overall this program created for powerbuild This program gain your strength and muscle mass 6 days 6 weeks schedule if you do this program with consistancy then definitely it will give you benefits You sees your strength and muscle mass increased

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 22, 2025 03:19
  • Last Edited
    Dec 22, 2025 05:47
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.9%
Front Delts
11.9%
Lats
10.4%
Chest
9%
Upper Back
8.2%
Quadriceps
7.5%
Hamstrings
7.5%
Middle Delts
6.7%
Abs
6%
Biceps
5.2%
Glutes
4.5%
Forearms
4.5%
Calves
3%
Rear Delts
1.5%
Adductors
0.7%
Abductors
0.7%
Lower Back
0.7%
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BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Leg Extension
3
16 reps
-
3
Leg Curl
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Leg Extension
3
16 reps
-
3
Leg Curl
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Leg Extension
3
16 reps
-
3
Leg Curl
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Leg Extension
3
16 reps
-
3
Leg Curl
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Leg Extension
3
16 reps
-
3
Leg Curl
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Leg Extension
3
16 reps
-
3
Leg Curl
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Overhead Press (Barbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
16 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Cable Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Overhead Press (Barbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
16 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Cable Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Overhead Press (Barbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
16 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Cable Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Overhead Press (Barbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
16 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Cable Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Overhead Press (Barbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
16 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Cable Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Overhead Press (Barbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
16 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Cable Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Lat Pulldown
3
12 reps
-
3
V grip pulldown
3
12 reps
-
4
Barbell Row
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Wrist Extension (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Lat Pulldown
3
12 reps
-
3
V grip pulldown
3
12 reps
-
4
Barbell Row
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Wrist Extension (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Lat Pulldown
3
12 reps
-
3
V grip pulldown
3
12 reps
-
4
Barbell Row
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Wrist Extension (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Lat Pulldown
3
12 reps
-
3
V grip pulldown
3
12 reps
-
4
Barbell Row
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Wrist Extension (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Lat Pulldown
3
12 reps
-
3
V grip pulldown
3
12 reps
-
4
Barbell Row
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Wrist Extension (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Lat Pulldown
3
12 reps
-
3
V grip pulldown
3
12 reps
-
4
Barbell Row
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Wrist Extension (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
16 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
16 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
16 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
16 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
16 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
16 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
16 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
16 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
16 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
16 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
16 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
16 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Barbell Row
3
12 reps
-
3
V grip pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Wrist Extension (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Barbell Row
3
12 reps
-
3
V grip pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Wrist Extension (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Barbell Row
3
12 reps
-
3
V grip pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Wrist Extension (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Barbell Row
3
12 reps
-
3
V grip pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Wrist Extension (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Barbell Row
3
12 reps
-
3
V grip pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Wrist Extension (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Barbell Row
3
12 reps
-
3
V grip pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Wrist Extension (Dumbbell)
3
15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Leg Extension
3 Sets
16 Reps
-
3
Leg Curl
3 Sets
12 Reps
-
4
Standing Calf Raise
3 Sets
15 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
-
3
Pec Deck (Machine)
3 Sets
12 Reps
-
4
Overhead Press (Barbell)
3 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
16 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
7
Cable Crunch
3 Sets
20 Reps
-
Day 4
1
Leg Extension
3 Sets
16 Reps
-
2
Leg Press (45 Degrees)
3 Sets
12 Reps
-
3
Leg Curl
3 Sets
12 Reps
-
4
Seated Calf Raise
3 Sets
15 Reps
-
Day 3
1
Deadlift (Barbell)
3 Sets
8 Reps
-
2
Lat Pulldown
3 Sets
12 Reps
-
3
V grip pulldown
3 Sets
12 Reps
-
4
Barbell Row
3 Sets
12 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
6
Wrist Extension (Dumbbell)
3 Sets
15 Reps
-
Day 5
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
3
Chest Fly (Cable)
3 Sets
12 Reps
-
4
Overhead Press (Dumbbell)
3 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
16 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
7
Leg Raise (Captain's Chair)
3 Sets
20 Reps
-
Day 6
1
Lat Pulldown
3 Sets
12 Reps
-
2
Barbell Row
3 Sets
12 Reps
-
3
V grip pulldown
3 Sets
12 Reps
-
4
Seated Row (Cable)
3 Sets
12 Reps
-
5
Hammer Curl (Cable)
3 Sets
12 Reps
-
6
Wrist Extension (Dumbbell)
3 Sets
15 Reps
-