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BoostcampPNG

30 day PPL

by Lane Leschly

Program Description

Build quickly. 6x per week. Consistency wins.

Program Overview

  • Level
    Intermediate, Beginner
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 16, 2025 03:30
  • Last Edited
    Aug 03, 2025 08:11
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
3 reps
RPE 9
2
Bent Over Row (Barbell)
4
10 reps
RPE 9
3
Lat Pulldown
4
10 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
5A
Shrug (Dumbbell)
3
15 reps
RPE 9
5B
Reverse Bicep Curl (Dumbbell)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
3 reps
RPE 9
2
Bent Over Row (Barbell)
4
10 reps
RPE 9
3
Lat Pulldown
4
10 reps
RPE 9
4A
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
4B
Cable Shrug
4
15 reps
RPE 9
5A
Shrug (Dumbbell)
3
15 reps
RPE 9
5B
Reverse Bicep Curl (Dumbbell)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
3 reps
RPE 9
2
Bent Over Row (Barbell)
4
10 reps
RPE 9
3
Lat Pulldown
4
10 reps
RPE 9
4A
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
4B
Cable Shrug
4
15 reps
RPE 9
5A
Shrug (Dumbbell)
3
15 reps
RPE 9
5B
Reverse Bicep Curl (Dumbbell)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
3 reps
RPE 9
2
Bent Over Row (Barbell)
4
10 reps
RPE 9
3
Lat Pulldown
4
10 reps
RPE 9
4A
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
4B
Cable Shrug
4
15 reps
RPE 9
5A
Shrug (Dumbbell)
3
15 reps
RPE 9
5B
Reverse Bicep Curl (Dumbbell)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2A
Decline Bench Press (Dumbbell)
5
8 reps
RPE 7
2B
Front Raise
4
8 reps
RPE 8
3
Wood Chop
3
5 reps
RPE 8
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 9
6
Dip (Bodyweight)
4
15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2A
Decline Bench Press (Dumbbell)
5
8 reps
RPE 7
2B
Front Raise
4
8 reps
RPE 8
3
Wood Chop
3
5 reps
RPE 8
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 9
6
Dip (Bodyweight)
4
15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2A
Decline Bench Press (Dumbbell)
5
8 reps
RPE 7
2B
Front Raise
4
8 reps
RPE 8
3
Wood Chop
3
5 reps
RPE 8
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 9
6
Dip (Bodyweight)
4
15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2A
Decline Bench Press (Dumbbell)
5
8 reps
RPE 7
2B
Front Raise
4
8 reps
RPE 8
3
Wood Chop
3
5 reps
RPE 8
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 9
6
Dip (Bodyweight)
4
15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
TRX Row
3
4 reps
RPE 6
1B
Trap Bar Deadlift
4
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9
3A
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3B
Hip Abduction (Band)
4
12 reps
RPE 8
4A
Pull Through (Cable)
4
15 reps
RPE 9
4B
Standing Calf Raise
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
TRX Row
3
4 reps
RPE 6
1B
Trap Bar Deadlift
4
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9
3A
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3B
Hip Abduction (Band)
4
12 reps
RPE 8
4A
Pull Through (Cable)
4
15 reps
RPE 9
4B
Standing Calf Raise
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
TRX Row
3
4 reps
RPE 6
1B
Trap Bar Deadlift
4
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9
3A
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3B
Hip Abduction (Band)
4
12 reps
RPE 8
4A
Pull Through (Cable)
4
15 reps
RPE 9
4B
Standing Calf Raise
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
TRX Row
3
4 reps
RPE 6
1B
Trap Bar Deadlift
4
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9
3A
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3B
Hip Abduction (Band)
4
12 reps
RPE 8
4A
Pull Through (Cable)
4
15 reps
RPE 9
4B
Standing Calf Raise
4
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
30 reps
RPE 10
2A
Snatch (Dumbbell)
3
3 reps
RPE 9
2B
Lat Pulldown (Single Arm)
3
5 reps
RPE 9
3A
Seated Row (Cable)
4
8 reps
RPE 9
3B
Upright Row (Dumbbell)
3
8 reps
RPE 9
4A
Bicep Curl (Dumbbell)
4
8 reps
RPE 9
4B
Face Pull
1
100 reps
RPE 10
4C
Behind The Back Lateral Raise (Cable)
1
100 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Dumbbell)
3
3 reps
RPE 9
2
Pull-Up (Bodyweight)
1
25 reps
RPE 10
3
Lat Pulldown (Single Arm)
4
8 reps
RPE 9
4
Seated Row (Cable)
4
8 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
8 reps
RPE 9
6
Face Pull
4
20 reps
RPE 8
7
Behind The Back Lateral Raise (Cable)
3
20 reps
RPE 8
8
Upright Row (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Dumbbell)
3
3 reps
RPE 9
2
Pull-Up (Bodyweight)
1
25 reps
RPE 10
3
Lat Pulldown (Single Arm)
4
8 reps
RPE 9
4
Seated Row (Cable)
4
8 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
8 reps
RPE 9
6
Face Pull
4
20 reps
RPE 8
7
Behind The Back Lateral Raise (Cable)
3
20 reps
RPE 8
8
Upright Row (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Dumbbell)
3
3 reps
RPE 9
2
Pull-Up (Bodyweight)
1
25 reps
RPE 10
3
Lat Pulldown (Single Arm)
4
8 reps
RPE 9
4
Seated Row (Cable)
4
8 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
8 reps
RPE 9
6
Face Pull
4
20 reps
RPE 8
7
Behind The Back Lateral Raise (Cable)
3
20 reps
RPE 8
8
Upright Row (Dumbbell)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 9
2
Arnold Press
3
12 reps
RPE 9
3
Skull Crusher (Dumbbell)
3
10 reps
RPE 7.5
4
Hanging Leg Raise
1
100 reps
RPE 10
5
Push Up
1
100 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 9
2
Arnold Press
3
12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
8 reps
RPE 7.5
4
Incline Cable Chest Press
3
3 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7.5
6
Push Up
1
100 reps
RPE 10
7
Hanging Leg Raise
1
50 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 9
2
Arnold Press
3
12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
8 reps
RPE 7.5
4
Incline Cable Chest Press
3
3 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7.5
6
Push Up
1
100 reps
RPE 10
7
Hanging Leg Raise
1
50 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 9
2
Arnold Press
3
12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
8 reps
RPE 7.5
4
Incline Cable Chest Press
3
3 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7.5
6
Push Up
1
100 reps
RPE 10
7
Hanging Leg Raise
1
50 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
5
5 reps
RPE 9
1B
Calf Raise (Leg Press)
1
100 reps
RPE 10
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4A
Single Leg Romanian Deadlift
3
12 reps
RPE 7
4B
Kettlebell Swing
1
100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 9
2
Calf Raise (Leg Press)
1
100 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Glute Kickback
1
100 reps
RPE 10
5
Hip Thrust (Barbell)
3
8 reps
RPE 8
6
Single Leg Romanian Deadlift
3
12 reps
RPE 7
7
Kettlebell Swing
1
100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 9
2
Calf Raise (Leg Press)
1
100 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Glute Kickback
1
100 reps
RPE 10
5
Hip Thrust (Barbell)
3
8 reps
RPE 8
6
Single Leg Romanian Deadlift
3
12 reps
RPE 7
7
Kettlebell Swing
1
100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 9
2
Calf Raise (Leg Press)
1
100 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Glute Kickback
1
100 reps
RPE 10
5
Hip Thrust (Barbell)
3
8 reps
RPE 8
6
Single Leg Romanian Deadlift
3
12 reps
RPE 7
7
Kettlebell Swing
1
100 reps
RPE 10
Week 1
1 / 4 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
3 Reps
@9
2A
Decline Bench Press (Dumbbell)
5 Sets
8 Reps
@7
2B
Front Raise
4 Sets
8 Reps
@8
3
Wood Chop
3 Sets
5 Reps
@8
4
Chest Fly (Machine)
3 Sets
8 Reps
@8
5
Standing Shoulder Press (Dumbbell)
5 Sets
8 Reps
@9
6
Dip (Bodyweight)
4 Sets
15 Reps
@8
7
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
Day 3
1A
TRX Row
3 Sets
4 Reps
@6
1B
Trap Bar Deadlift
4 Sets
5 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
@9
3A
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
3B
Hip Abduction (Band)
4 Sets
12 Reps
@8
4A
Pull Through (Cable)
4 Sets
15 Reps
@9
4B
Standing Calf Raise
4 Sets
8 Reps
@9
Day 6
1A
Front Squat (Barbell)
5 Sets
5 Reps
@9
1B
Calf Raise (Leg Press)
1 Set
100 Reps
@10
2
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
4A
Single Leg Romanian Deadlift
3 Sets
12 Reps
@7
4B
Kettlebell Swing
1 Set
100 Reps
@10
Day 5
1
Incline Bench Press (Barbell)
3 Sets
5 Reps
@9
2
Arnold Press
3 Sets
12 Reps
@9
3
Skull Crusher (Dumbbell)
3 Sets
10 Reps
@7.5
4
Hanging Leg Raise
1 Set
100 Reps
@10
5
Push Up
1 Set
100 Reps
@10
Day 4
1
Pull-Up (Bodyweight)
1 Set
30 Reps
@10
2A
Snatch (Dumbbell)
3 Sets
3 Reps
@9
2B
Lat Pulldown (Single Arm)
3 Sets
5 Reps
@9
3A
Seated Row (Cable)
4 Sets
8 Reps
@9
3B
Upright Row (Dumbbell)
3 Sets
8 Reps
@9
4A
Bicep Curl (Dumbbell)
4 Sets
8 Reps
@9
4B
Face Pull
1 Set
100 Reps
@10
4C
Behind The Back Lateral Raise (Cable)
1 Set
100 Reps
@10
Day 1
1
Muscle Up
3 Sets
3 Reps
@9
2
Bent Over Row (Barbell)
4 Sets
10 Reps
@9
3
Lat Pulldown
4 Sets
10 Reps
@9
4
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@9
5A
Shrug (Dumbbell)
3 Sets
15 Reps
@9
5B
Reverse Bicep Curl (Dumbbell)
4 Sets
8 Reps
@9