PPL

by Ben M.

1 athletes joined

Program Description

Build muscle

Program Overview

Level
Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Garage Gym
Program Length
1 week
Created
Nov 04, 2024 05:52
Last Edited
Feb 05, 2025 05:07

Muscle Engagement

Front

Back

MuscleSet

Triceps

30.8%

Chest

19.2%

Front Delts

15.4%

Middle Delts

13.5%

Upper Back

11.5%

Rear Delts

9.6%

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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

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Bench Press (Dumbbell)

4

10-15 reps

RPE 8

2

Incline Bench Press (Dumbbell)

4

10-15 reps

RPE 8

3

Tricep Pushdown (Cable)

4

10-15 reps

RPE 8

4

Overhead Tricep Extension (Cable)

4

10-15 reps

RPE 8

5

Lateral Raise (Cable)

4

10-15 reps

RPE 8

6

Face Pull

4

10-15 reps

RPE 8

Day 1

1

Bench Press (Dumbbell)

4 Sets

10-15 Reps

@8

2

Incline Bench Press (Dumbbell)

4 Sets

10-15 Reps

@8

3

Tricep Pushdown (Cable)

4 Sets

10-15 Reps

@8

4

Overhead Tricep Extension (Cable)

4 Sets

10-15 Reps

@8

5

Lateral Raise (Cable)

4 Sets

10-15 Reps

@8

6

Face Pull

4 Sets

10-15 Reps

@8