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PPL (week 1-4 strength compound focused)

by Alexander G.

Program Description

The purpose of this program is to improve SBD aswell as bring up overall strength while keeping a low frequency for people who live a busy lifestyle.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Powerlifting, Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 27, 2026 10:33
  • Last Edited
    Feb 27, 2026 10:59
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.8%
Glutes
10.8%
Upper Back
9.7%
Quadriceps
9.7%
Hamstrings
9.7%
Biceps
8.1%
Front Delts
7.6%
Lats
7.6%
Chest
6.5%
Adductors
3.8%
Abs
3.2%
Middle Delts
2.2%
Rear Delts
2.2%
Forearms
2.2%
Calves
2.2%
Abductors
2.2%
Lower Back
1.6%
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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
Bench Press (Barbell)
3
3-6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
3-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
3-8 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
3-8 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
3-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
3-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
3-8 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
3-8 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
3-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
3-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
3-8 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
3-8 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
3-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
3-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
3-8 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
3-8 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
3-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
3-8 reps
RPE 10
2
Bent Over Row (Barbell)
2
4-8 reps
RPE 10
3
Seated Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
5
Bayesian Curl
2
4-8 reps
RPE 10
6
Face Pull
2
4-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
3-8 reps
RPE 10
2
Bent Over Row (Barbell)
2
4-8 reps
RPE 10
3
Seated Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
5
Bayesian Curl
2
4-8 reps
RPE 10
6
Face Pull
2
4-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
3-8 reps
RPE 10
2
Bent Over Row (Barbell)
2
4-8 reps
RPE 10
3
Seated Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
5
Bayesian Curl
2
4-8 reps
RPE 10
6
Face Pull
2
4-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
3-8 reps
RPE 10
2
Bent Over Row (Barbell)
2
4-8 reps
RPE 10
3
Seated Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
5
Bayesian Curl
2
4-8 reps
RPE 10
6
Face Pull
2
4-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-8 reps
RPE 10
2
Deadlift (Barbell)
3
3-8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
3-10 reps
RPE 10
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hip Abductor (Machine)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-8 reps
RPE 10
2
Deadlift (Barbell)
3
3-8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
3-10 reps
RPE 10
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hip Abductor (Machine)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-8 reps
RPE 10
2
Deadlift (Barbell)
3
3-8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
3-10 reps
RPE 10
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hip Abductor (Machine)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-8 reps
RPE 10
2
Deadlift (Barbell)
3
3-8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
3-10 reps
RPE 10
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hip Abductor (Machine)
2
4-8 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-6 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
3-8 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
3-8 Reps
@10
4
Tricep Rope Push Down (Cable)
2 Sets
3-8 Reps
@10
5
Skull Crusher (Dumbbell)
2 Sets
3-8 Reps
@10
Day 2
1
Pull-Up (Assisted)
3 Sets
3-8 Reps
@10
2
Bent Over Row (Barbell)
2 Sets
4-8 Reps
@10
3
Seated Row (Cable)
2 Sets
4-10 Reps
@10
4
Preacher Curl (Dumbbell)
2 Sets
4-8 Reps
@10
5
Bayesian Curl
2 Sets
4-8 Reps
@10
6
Face Pull
2 Sets
4-10 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
3-8 Reps
@10
2
Deadlift (Barbell)
3 Sets
3-8 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
3 Sets
3-10 Reps
@10
4
Calf Raise (Leg Press)
2 Sets
15-20 Reps
@10
5
Hip Adductor (Machine)
2 Sets
4-8 Reps
@10
6
Hip Abductor (Machine)
2 Sets
4-8 Reps
@10