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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!
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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
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