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PPL+1: Precision Progression

by JP B.

Program Description

PPL+1: Precision Progression is a 4-day training split built on the proven Push-Pull-Legs framework, with a dedicated fourth day tailored to your unique weak points. Whether it's lagging muscle groups, mobility deficits, or accessory lifts that need attention, the "+1" day gives you the flexibility to target what matters most. This program is designed for intermediate to advanced lifters who want balanced development, reduced plateaus, and improved symmetry. Stay structured, stay focused—train with precision.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 12, 2025 06:16
  • Last Edited
    May 12, 2025 06:54
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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
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
3
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
5
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Seated Military Press (Smith Machine)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5
Bench Press (Close Grip)
3
8-10 reps
RPE 9
6
Seated Military Press (Smith Machine)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
3
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
5
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Seated Military Press (Smith Machine)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5
Bench Press (Close Grip)
3
8-10 reps
RPE 9
6
Seated Military Press (Smith Machine)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 2
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 2
3
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 2
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 2
5
Chest Fly (Dumbbell)
3
12-15 reps
RPE 2
6
Seated Military Press (Smith Machine)
3
10-15 reps
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8-9
3
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8-9
5
Lu Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 8-9
2
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8-9
3
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9
5
Lu Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8-9
3
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8-9
5
Lu Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 8-9
2
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8-9
3
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9
5
Lu Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 2
2
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 2
3
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 2
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 2
5
Lu Raise
3
10-15 reps
RPE 2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 9
2
Leg Curl
3
12-15 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
4
Lu Raise
3
10-15 reps
RPE 8
5
Standing Calf Raise
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-10 reps
RPE 9
2
Split Squat Front Foot Elevated (Smith Machine)
3
8-10 reps
RPE 9
3
Leg Press
3
10-12 reps
RPE 8
4
Lu Raise
3
10-15 reps
RPE 8
5
Standing Calf Raise
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 9
2
Leg Curl
3
12-15 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
4
Lu Raise
3
10-15 reps
RPE 8
5
Standing Calf Raise
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-10 reps
RPE 9
2
Split Squat Front Foot Elevated (Smith Machine)
3
8-10 reps
RPE 9
3
Leg Press
3
10-12 reps
RPE 8
4
Lu Raise
3
10-15 reps
RPE 8
5
Standing Calf Raise
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 2
2
Leg Curl
3
12-15 reps
RPE 2
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 2
4
Lu Raise
3
10-15 reps
RPE 2
5
Standing Calf Raise
4
12-15 reps
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
2
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8-9
4
Upright Row (Barbell)
3
12-15 reps
RPE 8
5
Bench Press (Close Grip)
3
8-10 reps
RPE 9
6
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
2
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8-9
4
Upright Row (Barbell)
3
12-15 reps
RPE 8
5
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 8
6
Bench Press (Close Grip)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
2
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8-9
4
Upright Row (Barbell)
3
12-15 reps
RPE 8
5
Bench Press (Close Grip)
3
8-10 reps
RPE 9
6
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
2
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8-9
4
Upright Row (Barbell)
3
12-15 reps
RPE 8
5
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 8
6
Bench Press (Close Grip)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 2
2
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 2
3
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 2
4
Upright Row (Barbell)
3
12-15 reps
RPE 2
5
Bench Press (Close Grip)
3
8-10 reps
RPE 2
6
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 2
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
@8-9
2
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8-9
3
Overhead Extension (EZ Bar)
3 Sets
10-12 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8-9
5
Chest Fly (Dumbbell)
3 Sets
12-15 Reps
@8
6
Seated Military Press (Smith Machine)
3 Sets
10-15 Reps
@9
Day 2
1
Chest Supported Row (Dumbbell)
4 Sets
10-12 Reps
@9
2
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@8-9
3
Reverse Wrist Curl (Barbell)
3 Sets
12-15 Reps
@8
4
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
@8-9
5
Lu Raise
3 Sets
10-15 Reps
@8
Day 3
1
Squat (Smith Machine)
3 Sets
5-8 Reps
@9
2
Leg Curl
3 Sets
12-15 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8-9
4
Lu Raise
3 Sets
10-15 Reps
@8
5
Standing Calf Raise
4 Sets
12-15 Reps
@8
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
2
Overhead Extension (EZ Bar)
3 Sets
10-12 Reps
@8
3
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@8-9
4
Upright Row (Barbell)
3 Sets
12-15 Reps
@8
5
Bench Press (Close Grip)
3 Sets
8-10 Reps
@9
6
Reverse Wrist Curl (Barbell)
3 Sets
15-20 Reps
@8