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AK's PPLPPL

by Alexander Kartsev
1 athletes joined

Program Overview

  • Level
    Novice
  • Goal
    Build Muscle, Muscle
  • Equipment
    Dumbbell Only
  • Program Length
    1 week
  • Time Per Workout
    40 minutes
  • Created
    Apr 01, 2026 02:53
  • Last Edited
    Apr 02, 2026 09:00

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.8%
Upper Back
9.4%
Chest
8.9%
Triceps
8.7%
Glutes
8%
Lats
7.8%
Biceps
7.3%
Quadriceps
7.3%
Hamstrings
7.3%
Middle Delts
5.5%
Abs
4.6%
Rear Delts
3.7%
Calves
2.8%
Lower Back
2.3%
Forearms
2.1%
Stretching
1.4%
Abductors
1.4%
Adductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-20 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Dumbbell Bench Press
4
8-12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Overhead Tricep Extension (Barbell)
1
10-15 reps
-
5
Inner Chest Push-Up
4
10-20 reps
-
6
Prone Arm Circles
1
5-10 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Hamstring Curl
3
10-20 reps
-
4
Sissy Squat
3
10-20 reps
-
5A
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
5B
Dead Bug
3
5-10 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Pullover (Dumbbell)
3
10-15 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Face Pull
2
10-15 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8-12 reps
-
2
Chest Fly (Dumbbell)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Bench Press (Dumbbell)
3
10-15 reps
-
5
Push Up
4
AMRAP
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
3
Hip Thrust (Dumbbell)
3
10-20 reps
-
4A
Standing Calf Raise
3
10-15 reps
-
4B
Hip Abduction (Band)
3
10-15 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Week 1
1 / 1 Weeks
Day 1
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
2
Dumbbell Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
-
4
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
-
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 2
1
Neutral Grip Dumbbell Bench Press
4 Sets
8-12 Reps
-
2
Standing Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
-
4
Overhead Tricep Extension (Barbell)
1 Set
10-15 Reps
-
5
Inner Chest Push-Up
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
-
6
Prone Arm Circles
1 Set
5-10 Reps
-
Day 3
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
-
3
Hamstring Curl
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
4
Sissy Squat
3 Sets
10-20 Reps
-
5A
Single Leg Calf Raise (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5B
Dead Bug
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
-
-
-
Day 4
1
Pull-Up (Assisted)
3 Sets
6-10 Reps
-
2
Pullover (Dumbbell)
3 Sets
10-15 Reps
-
3
Single Arm Row (Dumbbell)
3 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Face Pull
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
Day 5
1
Floor Press (Dumbbell)
4 Sets
8-12 Reps
-
2
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3
Lateral Raise (Dumbbell)
3 Sets
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
4
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
5
Push Up
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
Day 6
1
Romanian Deadlift (Dumbbell)
4 Sets
10-15 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
-
3
Hip Thrust (Dumbbell)
3 Sets
10-20 Reps
-
4A
Standing Calf Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
4B
Hip Abduction (Band)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-