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BoostcampPNG

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 24, 2025 08:12

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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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
-
Week 1
1 / 1 Weeks
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
-