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BoostcampPNG

PPLUL

by Samuel W.

Program Description

Get your whole body into the shape you want with this 5 day split. It offers a chance for people of all levels to get the body they want and keep it.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Jul 21, 2024 08:16
  • Last Edited
    Jul 23, 2024 08:47
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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 (Paused)
2
1
1
8 reps
5 reps
6 reps
RPE 6
RPE 8.5
RPE 6.5
2
Incline Bench Press (Dumbbell)
2
1
1
8 reps
6 reps
8 reps
RPE 6
RPE 8.5
RPE 6.5
3
Skull Crusher (Barbell)
2
2
8 reps
8 reps
RPE 7
RPE 8
4
Lateral Raise (Cable)
3
8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
8 reps
15 reps
RPE 6
RPE 10
RPE 9
RPE 10
6
Pec Deck (Machine)
1
2
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
7
Shoulder Press (Machine)
1
1
1
1
8 reps
8 reps
8 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8 reps
8 reps
RPE 8
RPE 7.5
2
Bent Over Row (Barbell)
2
1
1
8 reps
6 reps
8 reps
RPE 7.5
RPE 10
RPE 6.5
3
Hammer Curl
3
1
8 reps
8 reps
RPE 7.5
RPE 10
4
Abs Crunch (Machine)
3
1
10 reps
10 reps
RPE 7.5
RPE 10
5
Kettlebell Swing
3
1
8 reps
8 reps
RPE 7.5
RPE 9
6
Plank
4
1 mins
RPE 10
7
Bicep Curl (Cable)
3
1
10 reps
15 reps
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
8 reps
5 reps
8 reps
RPE 6
RPE 7.5
RPE 10
RPE 7
2
Romanian Deadlift (Barbell)
2
1
1
8 reps
6 reps
8 reps
RPE 7
RPE 10
RPE 8
3
Leg Extension
1
3
12 reps
15 reps
RPE 7
RPE 10
4
Seated Calf Raise
4
12 reps
RPE 10
5
Lying Leg Curl
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
4
12 reps
RPE 8
2
Incline Curl (Dumbbell)
3
8 reps
RPE 10
3
Pull Through (Cable)
2
2
8 reps
8 reps
RPE 7
RPE 9
4
Single Arm Tricep Extension (Cable)
4
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
6A
Military Press (Barbell)
4
12 reps
RPE 7.5
6B
Wrist Curls
4
8 reps
RPE 10
7
Pec Deck (Machine)
3
1
8 reps
15 reps
RPE 7.5
RPE 10
8
Chest Supported Row (Machine)
2
2
10 reps
8 reps
RPE 7.5
RPE 9
9A
Front Raise
4
8 reps
RPE 10
9B
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 10
10
Decline Bench Press (Barbell)
1
2
1
6 reps
8 reps
12 reps
RPE 10
RPE 7.5
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
1
8 reps
6 reps
10 reps
RPE 7
RPE 10
RPE 6
2
Calf Raise (Leg Press)
4
15 reps
RPE 8
3
Glute Kickback
3
8 reps
RPE 8
4
Hip Adductor (Machine)
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
10 reps
RPE 10
6
Russian Twist
3
10 reps
RPE 8
7
Kettlebell Gorilla Row
3
10 reps
RPE 10
8
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Paused)
2 Sets
1 Set
1 Set
8 Reps
5 Reps
6 Reps
@6
@8.5
@6.5
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
8 Reps
6 Reps
8 Reps
@6
@8.5
@6.5
3
Skull Crusher (Barbell)
2 Sets
2 Sets
8 Reps
8 Reps
@7
@8
4
Lateral Raise (Cable)
3 Sets
8 Reps
@8
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
15 Reps
@6
@10
@9
@10
6
Pec Deck (Machine)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@9
7
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
10 Reps
@6.5
@7.5
@8
@7
Day 2
1
Lat Pulldown
3 Sets
1 Set
8 Reps
8 Reps
@8
@7.5
2
Bent Over Row (Barbell)
2 Sets
1 Set
1 Set
8 Reps
6 Reps
8 Reps
@7.5
@10
@6.5
3
Hammer Curl
3 Sets
1 Set
8 Reps
8 Reps
@7.5
@10
4
Abs Crunch (Machine)
3 Sets
1 Set
10 Reps
10 Reps
@7.5
@10
5
Kettlebell Swing
3 Sets
1 Set
8 Reps
8 Reps
@7.5
@9
6
Plank
4 Sets
1 mins
@10
7
Bicep Curl (Cable)
3 Sets
1 Set
10 Reps
15 Reps
@7.5
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
5 Reps
8 Reps
@6
@7.5
@10
@7
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
1 Set
8 Reps
6 Reps
8 Reps
@7
@10
@8
3
Leg Extension
1 Set
3 Sets
12 Reps
15 Reps
@7
@10
4
Seated Calf Raise
4 Sets
12 Reps
@10
5
Lying Leg Curl
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
Day 4
1
Dips Between Chairs
4 Sets
12 Reps
@8
2
Incline Curl (Dumbbell)
3 Sets
8 Reps
@10
3
Pull Through (Cable)
2 Sets
2 Sets
8 Reps
8 Reps
@7
@9
4
Single Arm Tricep Extension (Cable)
4 Sets
10 Reps
@8
5
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@10
6A
Military Press (Barbell)
4 Sets
12 Reps
@7.5
6B
Wrist Curls
4 Sets
8 Reps
@10
7
Pec Deck (Machine)
3 Sets
1 Set
8 Reps
15 Reps
@7.5
@10
8
Chest Supported Row (Machine)
2 Sets
2 Sets
10 Reps
8 Reps
@7.5
@9
9A
Front Raise
4 Sets
8 Reps
@10
9B
Rear Delt Fly (Dumbbell)
4 Sets
8 Reps
@10
10
Decline Bench Press (Barbell)
1 Set
2 Sets
1 Set
6 Reps
8 Reps
12 Reps
@10
@7.5
@6
Day 5
1
Leg Press
1 Set
2 Sets
1 Set
8 Reps
6 Reps
10 Reps
@7
@10
@6
2
Calf Raise (Leg Press)
4 Sets
15 Reps
@8
3
Glute Kickback
3 Sets
8 Reps
@8
4
Hip Adductor (Machine)
3 Sets
10 Reps
@10
5
Hip Abductor (Machine)
3 Sets
10 Reps
@10
6
Russian Twist
3 Sets
10 Reps
@8
7
Kettlebell Gorilla Row
3 Sets
10 Reps
@10
8
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
@10