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Ultimate PPL Phase 2

by Jérémy Larente
1 athletes joined

Program Description

PPLPP

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 18, 2025 10:04
  • Last Edited
    Apr 19, 2025 01:04
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
High Incline Dumbell Press
4
4-6 reps
-
3
Lateral Raise (Dumbbell)
4
6-8 reps
-
4
Overhead Tricep Extension (Cable)
4
4-6 reps
-
5
Rear Delt Fly (Cable)
3
6-8 reps
-
6
Abs Crunch (Weighted)
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
High Incline Dumbell Press
4
4-6 reps
-
3
Lateral Raise (Dumbbell)
4
6-8 reps
-
4
Overhead Tricep Extension (Cable)
4
4-6 reps
-
5
Rear Delt Fly (Cable)
3
6-8 reps
-
6
Abs Crunch (Weighted)
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
High Incline Dumbell Press
4
4-6 reps
-
3
Lateral Raise (Dumbbell)
4
6-8 reps
-
4
Overhead Tricep Extension (Cable)
4
4-6 reps
-
5
Rear Delt Fly (Cable)
3
6-8 reps
-
6
Abs Crunch (Weighted)
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
4-6 reps
-
2
Bent Over Row (Barbell)
4
4-6 reps
-
3
Bent Over Reverse DB Flye
4
6-8 reps
-
4
Bicep Curl (Dumbbell)
4
4-6 reps
-
5
Hammer Curl (Dumbbell)
3
4-6 reps
-
6
abs cable crunch
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
4-6 reps
-
2
Bent Over Row (Barbell)
4
4-6 reps
-
3
Bent Over Reverse DB Flye
4
6-8 reps
-
4
Bicep Curl (Dumbbell)
4
4-6 reps
-
5
Hammer Curl (Dumbbell)
3
4-6 reps
-
6
abs cable crunch
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
4-6 reps
-
2
Bent Over Row (Barbell)
4
4-6 reps
-
3
Bent Over Reverse DB Flye
4
6-8 reps
-
4
Bicep Curl (Dumbbell)
4
4-6 reps
-
5
Hammer Curl (Dumbbell)
3
4-6 reps
-
6
abs cable crunch
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3
Single Leg Extension
3
6-8 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Hanging Leg Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3
Single Leg Extension
3
6-8 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Hanging Leg Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3
Single Leg Extension
3
6-8 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Hanging Leg Raise
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-6 reps
-
2
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
4
6-8 reps
-
4
Lateral Raise (Dumbbell)
4
6-8 reps
-
5
Tricep Pushdown (Cable)
4
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-6 reps
-
2
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
4
6-8 reps
-
4
Lateral Raise (Dumbbell)
4
6-8 reps
-
5
Tricep Pushdown (Cable)
4
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-6 reps
-
2
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
4
6-8 reps
-
4
Lateral Raise (Dumbbell)
4
6-8 reps
-
5
Tricep Pushdown (Cable)
4
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
Seated Row (Cable)
3
4-6 reps
-
4
Incline Curl (Dumbbell)
5
4-6 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Abs Crunch (Weighted)
4
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
Seated Row (Cable)
3
4-6 reps
-
4
Incline Curl (Dumbbell)
5
4-6 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Abs Crunch (Weighted)
4
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
Seated Row (Cable)
3
4-6 reps
-
4
Incline Curl (Dumbbell)
5
4-6 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Abs Crunch (Weighted)
4
6-8 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
-
2
High Incline Dumbell Press
4 Sets
4-6 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
6-8 Reps
-
4
Overhead Tricep Extension (Cable)
4 Sets
4-6 Reps
-
5
Rear Delt Fly (Cable)
3 Sets
6-8 Reps
-
6
Abs Crunch (Weighted)
4 Sets
6-8 Reps
-
Day 2
1
Lat Pulldown (Neutral Grip)
4 Sets
4-6 Reps
-
2
Bent Over Row (Barbell)
4 Sets
4-6 Reps
-
3
Bent Over Reverse DB Flye
4 Sets
6-8 Reps
-
4
Bicep Curl (Dumbbell)
4 Sets
4-6 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
4-6 Reps
-
6
abs cable crunch
4 Sets
6-8 Reps
-
Day 3
1
Front Squat (Barbell)
4 Sets
3-5 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
4-6 Reps
-
3
Single Leg Extension
3 Sets
6-8 Reps
-
4
Standing Calf Raise
4 Sets
15-20 Reps
-
5
Hanging Leg Raise
4 Sets
10-15 Reps
-
Day 4
1
Incline Bench Press (Barbell)
4 Sets
4-6 Reps
-
2
Seated Shoulder Press (Dumbbell)
4 Sets
6-8 Reps
-
3
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
6-8 Reps
-
5
Tricep Pushdown (Cable)
4 Sets
6-8 Reps
-
Day 5
1
Deadlift (Barbell)
3 Sets
3-5 Reps
-
2
Pull-Up (Weighted)
3 Sets
4-6 Reps
-
3
Seated Row (Cable)
3 Sets
4-6 Reps
-
4
Incline Curl (Dumbbell)
5 Sets
4-6 Reps
-
5
Preacher Curl (Dumbbell)
3 Sets
6-8 Reps
-
6
Abs Crunch (Weighted)
4 Sets
6-8 Reps
-