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PPL for Lewis Walton

by AGerrard
2 athletes joined

Program Description

To get Lewis a woman friend

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 25, 2025 01:46
  • Last Edited
    Jun 21, 2025 10:28

Summary

Dive into the "PPL for Lewis Walton," a comprehensive 6-week program designed to sculpt your physique through a balanced Push, Pull, Legs (PPL) approach. Committing to 5 days a week, you'll engage in targeted workouts that emphasize strength and hypertrophy, utilizing a full gym setup to maximize your gains. Each session is crafted with a variety of exercises, ensuring you hit all major muscle groups while enhancing your overall fitness. Get ready to elevate your training and see real results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.8%
Biceps
11.7%
Front Delts
10.3%
Upper Back
9.9%
Chest
9%
Middle Delts
9%
Lats
8.1%
Rear Delts
5.4%
Quadriceps
4.5%
Hamstrings
3.6%
Calves
3.4%
Forearms
2.7%
Glutes
2.7%
Abductors
2.7%
Adductors
2.2%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Bench Press (Barbell)
2
6-12 reps
RPE 9
2
Shoulder Press (Machine)
2
6-12 reps
RPE 9
3
Tricep Rope Push Down (Cable)
2
6-12 reps
RPE 9
4
Lateral Raise (Cable)
2
6-12 reps
RPE 9
5
Pec Deck (Machine)
2
6-12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
-
2
Shoulder Press (Machine)
2
6-12 reps
-
3
Tricep Rope Push Down (Cable)
2
6-12 reps
-
4
Lateral Raise (Cable)
2
6-12 reps
-
5
Pec Deck (Machine)
2
6-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
-
2
Shoulder Press (Machine)
2
6-12 reps
-
3
Tricep Rope Push Down (Cable)
2
6-12 reps
-
4
Lateral Raise (Cable)
2
6-12 reps
-
5
Pec Deck (Machine)
2
6-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
-
2
Shoulder Press (Machine)
2
6-12 reps
-
3
Tricep Rope Push Down (Cable)
2
6-12 reps
-
4
Lateral Raise (Cable)
2
6-12 reps
-
5
Pec Deck (Machine)
2
6-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
-
2
Shoulder Press (Machine)
2
6-12 reps
-
3
Tricep Rope Push Down (Cable)
2
6-12 reps
-
4
Lateral Raise (Cable)
2
6-12 reps
-
5
Pec Deck (Machine)
2
6-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
-
2
Shoulder Press (Machine)
2
6-12 reps
-
3
Tricep Rope Push Down (Cable)
2
6-12 reps
-
4
Lateral Raise (Cable)
2
6-12 reps
-
5
Pec Deck (Machine)
2
6-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-12 reps
-
2
Chest Supported Row (Machine)
2
6-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Rear Delt Fly (Machine)
2
12-18 reps
-
5
Incline Hammer Curl (Dumbbell)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-12 reps
-
2
Chest Supported Row (Machine)
2
6-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Rear Delt Fly (Machine)
2
12-18 reps
-
5
Incline Hammer Curl (Dumbbell)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-12 reps
-
2
Chest Supported Row (Machine)
2
6-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Rear Delt Fly (Machine)
2
12-18 reps
-
5
Incline Hammer Curl (Dumbbell)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-12 reps
-
2
Chest Supported Row (Machine)
2
6-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Rear Delt Fly (Machine)
2
12-18 reps
-
5
Incline Hammer Curl (Dumbbell)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-12 reps
-
2
Chest Supported Row (Machine)
2
6-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Rear Delt Fly (Machine)
2
12-18 reps
-
5
Incline Hammer Curl (Dumbbell)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-12 reps
-
2
Chest Supported Row (Machine)
2
6-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Rear Delt Fly (Machine)
2
12-18 reps
-
5
Incline Hammer Curl (Dumbbell)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-12 reps
-
2
Leg Extension
2
6-12 reps
-
3
Calf Raise (Machine)
3
8-15 reps
-
4
Leg Press
2
6-12 reps
-
5A
Hip Abductor (Machine)
2
6-12 reps
-
5B
Hip Adductor (Machine)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-12 reps
-
2
Leg Extension
2
6-12 reps
-
3
Calf Raise (Machine)
3
8-15 reps
-
4
Leg Press
2
6-12 reps
-
5A
Hip Abductor (Machine)
2
6-12 reps
-
5B
Hip Adductor (Machine)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-12 reps
-
2
Leg Extension
2
6-12 reps
-
3
Calf Raise (Machine)
3
8-15 reps
-
4
Leg Press
2
6-12 reps
-
5A
Hip Abductor (Machine)
2
6-12 reps
-
5B
Hip Adductor (Machine)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-12 reps
-
2
Leg Extension
2
6-12 reps
-
3
Calf Raise (Machine)
3
8-15 reps
-
4
Leg Press
2
6-12 reps
-
5A
Hip Abductor (Machine)
2
6-12 reps
-
5B
Hip Adductor (Machine)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-12 reps
-
2
Leg Extension
2
6-12 reps
-
3
Calf Raise (Machine)
3
8-15 reps
-
4
Leg Press
2
6-12 reps
-
5A
Hip Abductor (Machine)
2
6-12 reps
-
5B
Hip Adductor (Machine)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-12 reps
-
2
Leg Extension
2
6-12 reps
-
3
Calf Raise (Machine)
3
8-15 reps
-
4
Leg Press
2
6-12 reps
-
5A
Hip Abductor (Machine)
2
6-12 reps
-
5B
Hip Adductor (Machine)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
-
2
Shoulder Press (Machine)
2
6-12 reps
-
3
Tricep Rope Push Down (Cable)
2
6-12 reps
-
4
Lateral Raise (Cable)
2
6-12 reps
-
5
Incline Bench Press (Dumbbell)
2
6-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
-
2
Shoulder Press (Machine)
2
6-12 reps
-
3
Tricep Rope Push Down (Cable)
2
6-12 reps
-
4
Lateral Raise (Cable)
2
6-12 reps
-
5
Incline Bench Press (Dumbbell)
2
6-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
-
2
Shoulder Press (Machine)
2
6-12 reps
-
3
Tricep Rope Push Down (Cable)
2
6-12 reps
-
4
Lateral Raise (Cable)
2
6-12 reps
-
5
Incline Bench Press (Dumbbell)
2
6-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
-
2
Shoulder Press (Machine)
2
6-12 reps
-
3
Tricep Rope Push Down (Cable)
2
6-12 reps
-
4
Lateral Raise (Cable)
2
6-12 reps
-
5
Incline Bench Press (Dumbbell)
2
6-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
-
2
Shoulder Press (Machine)
2
6-12 reps
-
3
Tricep Rope Push Down (Cable)
2
6-12 reps
-
4
Lateral Raise (Cable)
2
6-12 reps
-
5
Incline Bench Press (Dumbbell)
2
6-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
-
2
Shoulder Press (Machine)
2
6-12 reps
-
3
Tricep Rope Push Down (Cable)
2
6-12 reps
-
4
Lateral Raise (Cable)
2
6-12 reps
-
5
Incline Bench Press (Dumbbell)
2
6-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-12 reps
-
2
Chest Supported Row (Machine)
2
6-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Rear Delt Fly (Machine)
2
12-18 reps
-
5
Bicep Curl (EZ Bar)
2
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-12 reps
-
2
Chest Supported Row (Machine)
2
6-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Rear Delt Fly (Machine)
2
12-18 reps
-
5
Bicep Curl (EZ Bar)
2
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-12 reps
-
2
Chest Supported Row (Machine)
2
6-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Rear Delt Fly (Machine)
2
12-18 reps
-
5
Bicep Curl (EZ Bar)
2
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-12 reps
-
2
Chest Supported Row (Machine)
2
6-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Rear Delt Fly (Machine)
2
12-18 reps
-
5
Bicep Curl (EZ Bar)
2
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-12 reps
-
2
Chest Supported Row (Machine)
2
6-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Rear Delt Fly (Machine)
2
12-18 reps
-
5
Bicep Curl (EZ Bar)
2
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-12 reps
-
2
Chest Supported Row (Machine)
2
6-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Rear Delt Fly (Machine)
2
12-18 reps
-
5
Bicep Curl (EZ Bar)
2
6-12 reps
-
Week 1
1 / 6 Weeks
Day 2
1
Lat Pulldown (Close Grip)
2 Sets
6-12 Reps
-
2
Chest Supported Row (Machine)
2 Sets
6-12 Reps
-
3
Preacher Curl (EZ Bar)
2 Sets
6-12 Reps
-
4
Rear Delt Fly (Machine)
2 Sets
12-18 Reps
-
5
Incline Hammer Curl (Dumbbell)
2 Sets
6-12 Reps
-
Day 3
1
Lying Leg Curl
2 Sets
6-12 Reps
-
2
Leg Extension
2 Sets
6-12 Reps
-
3
Calf Raise (Machine)
3 Sets
8-15 Reps
-
4
Leg Press
2 Sets
6-12 Reps
-
5A
Hip Abductor (Machine)
2 Sets
6-12 Reps
-
5B
Hip Adductor (Machine)
2 Sets
6-12 Reps
-
Day 4
1
Bench Press (Barbell)
2 Sets
6-12 Reps
-
2
Shoulder Press (Machine)
2 Sets
6-12 Reps
-
3
Tricep Rope Push Down (Cable)
2 Sets
6-12 Reps
-
4
Lateral Raise (Cable)
2 Sets
6-12 Reps
-
5
Incline Bench Press (Dumbbell)
2 Sets
6-12 Reps
-
6
V-Handle Tricep Pushdown (Cable)
2 Sets
6-12 Reps
-
Day 5
1
Lat Pulldown (Close Grip)
2 Sets
6-12 Reps
-
2
Chest Supported Row (Machine)
2 Sets
6-12 Reps
-
3
Preacher Curl (EZ Bar)
2 Sets
6-12 Reps
-
4
Rear Delt Fly (Machine)
2 Sets
12-18 Reps
-
5
Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
-
Day 1
1
Bench Press (Barbell)
2 Sets
6-12 Reps
@9
2
Shoulder Press (Machine)
2 Sets
6-12 Reps
@9
3
Tricep Rope Push Down (Cable)
2 Sets
6-12 Reps
@9
4
Lateral Raise (Cable)
2 Sets
6-12 Reps
@9
5
Pec Deck (Machine)
2 Sets
6-12 Reps
@9
6
V-Handle Tricep Pushdown (Cable)
2 Sets
6-12 Reps
@9