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PLP

by Alexander

Program Description

Almost endgame

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    130 minutes
  • Created
    May 24, 2025 08:29
  • Last Edited
    Jun 18, 2025 09:12

Summary

Unlock your strength with the PLP program, a dynamic 1-week training plan designed to elevate your fitness game. With six days of targeted workouts, you'll focus on building muscle and enhancing endurance through a variety of exercises, including hip thrusts, barbell rows, and glute kickbacks. This full gym program is perfect for those ready to push their limits and see real results. Get ready to challenge yourself and transform your physique!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
-
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4
Overhead Press (Barbell)
3
20 reps
-
5
Lateral Raise (Cable)
3
20 reps
-
6
Tricep Pushdown (Cable)
3
20 reps
-
7
Overhead Tricep Extension (Cable)
3
20 reps
-
8
Lumberjack
3
20 reps
-
9
Hanging Knee Raise
3
15 reps
-
10
Cable Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
12 reps
-
-
2
Lunge (Dumbbell)
3
40 reps
-
3
Leg Extension
3
20 reps
-
4
Romanian Deadlift (Barbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
22 reps
-
6
Calf Raise (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Straight Arm Pulldown
3
15-20 reps
-
3
Meadow Row
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Preacher Curl (Dumbbell)
3
15-20 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Shrug (Dumbbell)
3
12-15 reps
-
8
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
9
Behind The Back Arm Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Lateral Raise (Cable)
3
15-20 reps
-
3
Bench Press (Barbell)
3
12-15 reps
-
4
Incline Bench Press (Barbell)
3
12-15 reps
-
5
Chest Fly (Cable)
3
15-20 reps
-
6
Tricep Pushdown (Cable)
3
15-20 reps
-
7
Skull Crusher (Barbell)
3
15-20 reps
-
8
Dragon Fly
3
10 reps
-
9
Lumberjack
3
20 reps
-
10
Cable Crunch
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
12 reps
-
2
Glute Kickback
3
20 reps
-
3
Good Morning
3
12 reps
-
4
Hamstring Curl
3
20 reps
-
5
Single Leg Press
3
20 reps
-
6
Hip Adductor (Machine)
3
20 reps
-
7
Calf Raise (Machine)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Lat Pulldown
3
15 reps
-
4
Shrug (Barbell)
3
15 reps
-
5
Chin-Up (Bodyweight)
3
8 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Hammer Curl (Cable)
3
20 reps
-
8
Face Pull
3
20 reps
-
9
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
Week 1
1 / 1 Weeks
Day 5
1
Hip Thrust (Machine)
3 Sets
12 Reps
-
2
Glute Kickback
3 Sets
20 Reps
-
3
Good Morning
3 Sets
12 Reps
-
4
Hamstring Curl
3 Sets
20 Reps
-
5
Single Leg Press
3 Sets
20 Reps
-
6
Hip Adductor (Machine)
3 Sets
20 Reps
-
7
Calf Raise (Machine)
3 Sets
20 Reps
-
Day 6
1
Barbell Row
3 Sets
12 Reps
-
2
Seated Row (Cable)
3 Sets
20 Reps
-
3
Lat Pulldown
3 Sets
15 Reps
-
4
Shrug (Barbell)
3 Sets
15 Reps
-
5
Chin-Up (Bodyweight)
3 Sets
8 Reps
-
6
Bicep Curl (Barbell)
3 Sets
10 Reps
-
7
Hammer Curl (Cable)
3 Sets
20 Reps
-
8
Face Pull
3 Sets
20 Reps
-
9
Reverse Wrist Curl (Dumbbell)
3 Sets
20 Reps
-
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
-
-
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
-
3
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
-
4
Overhead Press (Barbell)
3 Sets
20 Reps
-
5
Lateral Raise (Cable)
3 Sets
20 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
20 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
20 Reps
-
8
Lumberjack
3 Sets
20 Reps
-
9
Hanging Knee Raise
3 Sets
15 Reps
-
10
Cable Crunch
3 Sets
20 Reps
-
Day 2
1
Squat (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
-
-
2
Lunge (Dumbbell)
3 Sets
40 Reps
-
3
Leg Extension
3 Sets
20 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
5
Hip Abductor (Machine)
3 Sets
22 Reps
-
6
Calf Raise (Machine)
3 Sets
12 Reps
-
Day 3
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
2
Straight Arm Pulldown
3 Sets
15-20 Reps
-
3
Meadow Row
3 Sets
12-15 Reps
-
4
Bicep Curl (Barbell)
3 Sets
8-10 Reps
-
5
Preacher Curl (Dumbbell)
3 Sets
15-20 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
7
Shrug (Dumbbell)
3 Sets
12-15 Reps
-
8
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
-
9
Behind The Back Arm Extension
3 Sets
15-20 Reps
-
Day 4
1
Overhead Press (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
-
-
2
Lateral Raise (Cable)
3 Sets
15-20 Reps
-
3
Bench Press (Barbell)
3 Sets
12-15 Reps
-
4
Incline Bench Press (Barbell)
3 Sets
12-15 Reps
-
5
Chest Fly (Cable)
3 Sets
15-20 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
-
7
Skull Crusher (Barbell)
3 Sets
15-20 Reps
-
8
Dragon Fly
3 Sets
10 Reps
-
9
Lumberjack
3 Sets
20 Reps
-
10
Cable Crunch
3 Sets
15-20 Reps
-