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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
    May 26, 2025 06:36
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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
-