Modified ppl?

by leo nguyen

Program Description

Personal routine that doesn't have deadlifts, squats, bench

Program Overview

Program Length
1 week
Created
Jul 21, 2025 02:22
Last Edited
Jul 28, 2025 07:48

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.

Muscle Engagement

Front

Back

MuscleSet

Upper Back

14.8%

Lats

10.7%

Biceps

7.7%

Forearms

6.5%

Quadriceps

5.9%

Glutes

5.9%

Chest

5.9%

Triceps

5.9%

Abs

5.9%

Hamstrings

4.7%

Front Delts

4.7%

Abductors

3.6%

Rear Delts

3%

Calves

3%

Adductors

3%

Lower Back

3%

Middle Delts

3%

Other

3%

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4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Chest Press (Machine)

2

8 reps

-

2

Shoulder Press (Machine)

2

8 reps

-

3

Abs Crunch (Weighted)

2

8 reps

-

4

Side Bend (Dumbbell)

2

8 reps

-

5

Serratus Punch

2

8 reps

-

6

V-Handle Tricep Pushdown (Cable)

2

8 reps

-

7

Chest Fly (Dumbbell)

2

8 reps

-

Day 2

1

Lat Pulldown

2

8 reps

-

2

Wide Grip Lat Pulldown

2

8 reps

-

3

Seated Row (Cable)

2

8 reps

-

4

Seated Wide-Grip Row (Cable)

2

8 reps

-

5

Kelso Shrug

2

8 reps

-

6

Back Extension (Weighted)

2

8 reps

-

Day 3

1

Leg Press

2

8 reps

-

2

Lying Leg Curl

2

8 reps

-

3

Leg Extension

2

8 reps

-

4

Seated Calf Raise

2

8 reps

-

5

Hip Adductor (Machine)

2

8 reps

-

6

Hip Abductor (Machine)

2

8 reps

-

Day 4

1

Alternating Dumbbell Curl

2

8 reps

-

2

Wrist Curls

2

8 reps

-

3

Reverse Wrist Curl (Dumbbell)

2

8 reps

-

4

Lying Rear Lateral Raise

2

8 reps

-

Day 4

1

Alternating Dumbbell Curl

2 Sets

8 Reps

-

2

Wrist Curls

2 Sets

8 Reps

-

3

Reverse Wrist Curl (Dumbbell)

2 Sets

8 Reps

-

4

Lying Rear Lateral Raise

2 Sets

8 Reps

-

Day 3

1

Leg Press

2 Sets

8 Reps

-

2

Lying Leg Curl

2 Sets

8 Reps

-

3

Leg Extension

2 Sets

8 Reps

-

4

Seated Calf Raise

2 Sets

8 Reps

-

5

Hip Adductor (Machine)

2 Sets

8 Reps

-

6

Hip Abductor (Machine)

2 Sets

8 Reps

-

Day 2

1

Lat Pulldown

2 Sets

8 Reps

-

2

Wide Grip Lat Pulldown

2 Sets

8 Reps

-

3

Seated Row (Cable)

2 Sets

8 Reps

-

4

Seated Wide-Grip Row (Cable)

2 Sets

8 Reps

-

5

Kelso Shrug

2 Sets

8 Reps

-

6

Back Extension (Weighted)

2 Sets

8 Reps

-

Day 1

1

Chest Press (Machine)

2 Sets

8 Reps

-

2

Shoulder Press (Machine)

2 Sets

8 Reps

-

3

Abs Crunch (Weighted)

2 Sets

8 Reps

-

4

Side Bend (Dumbbell)

2 Sets

8 Reps

-

5

Serratus Punch

2 Sets

8 Reps

-

6

V-Handle Tricep Pushdown (Cable)

2 Sets

8 Reps

-

7

Chest Fly (Dumbbell)

2 Sets

8 Reps

-