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2025 Summer Modified PPL

by Maxwell Sun

Program Description

Just a simple bodybuilding program I will be using for my 9 week fat loss phase. Two rounds of back/shoulders, chest/arms, legs (so six distinct training days). The prescribed intensities and volumes ramp up in the first couple weeks. They are sort of arbitrary and can obviously be changed to suit individual needs/preferences (in particular, I will definitely be taking some sets to failure). Planning to get a Crunch Fitness - FiDi membership and hit my sessions there. If I continue this program after the summer, the fall sessions will be at MIT Zesiger gym.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 05, 2025 04:13
  • Last Edited
    Jun 06, 2025 05:03
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-12 reps
RPE 7
2
High Row
2
8-12 reps
RPE 7
3
Rear Delt Row
3
10-15 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 7
5
Upright Row (Cable)
2
10-20 reps
RPE 7
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-12 reps
RPE 8
2
High Row
3
8-12 reps
RPE 8
3
Rear Delt Row
3
10-15 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8
5
Upright Row (Cable)
3
10-20 reps
RPE 8
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-12 reps
RPE 9
2
High Row
3
8-12 reps
RPE 9
3
Rear Delt Row
3
10-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Upright Row (Cable)
3
10-20 reps
RPE 9
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-12 reps
RPE 9
2
High Row
3
8-12 reps
RPE 9
3
Rear Delt Row
3
10-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Upright Row (Cable)
3
10-20 reps
RPE 9
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-12 reps
RPE 9
2
High Row
3
8-12 reps
RPE 9
3
Rear Delt Row
3
10-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Upright Row (Cable)
3
10-20 reps
RPE 9
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-12 reps
RPE 9
2
High Row
3
8-12 reps
RPE 9
3
Rear Delt Row
3
10-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Upright Row (Cable)
3
10-20 reps
RPE 9
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-12 reps
RPE 9
2
High Row
3
8-12 reps
RPE 9
3
Rear Delt Row
3
10-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Upright Row (Cable)
3
10-20 reps
RPE 9
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-10 reps
8-12 reps
RPE 7
RPE 7
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
4
Bayesian Curl
3
10-20 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
6
Tricep Pushdown (Cable)
2
10-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-10 reps
8-12 reps
RPE 8
RPE 8
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Bayesian Curl
3
10-20 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-10 reps
8-12 reps
RPE 9
RPE 9
2
Incline Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 9
4
Bayesian Curl
3
10-20 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-10 reps
8-12 reps
RPE 9
RPE 9
2
Incline Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 9
4
Bayesian Curl
3
10-20 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-10 reps
8-12 reps
RPE 9
RPE 9
2
Incline Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 9
4
Bayesian Curl
3
10-20 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-10 reps
8-12 reps
RPE 9
RPE 9
2
Incline Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 9
4
Bayesian Curl
3
10-20 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-10 reps
8-12 reps
RPE 9
RPE 9
2
Incline Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 9
4
Bayesian Curl
3
10-20 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7
3
Leg Extension
2
8-12 reps
RPE 7
4
Reverse Lunge (Barbell)
2
8-12 reps
RPE 7
5
Decline Sit Up (Weighted)
3
5-30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Reverse Lunge (Barbell)
3
8-12 reps
RPE 8
5
Decline Sit Up (Weighted)
3
5-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Reverse Lunge (Barbell)
3
8-12 reps
RPE 9
5
Decline Sit Up (Weighted)
3
5-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Reverse Lunge (Barbell)
3
8-12 reps
RPE 9
5
Decline Sit Up (Weighted)
3
5-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Reverse Lunge (Barbell)
3
8-12 reps
RPE 9
5
Decline Sit Up (Weighted)
3
5-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Reverse Lunge (Barbell)
3
8-12 reps
RPE 9
5
Decline Sit Up (Weighted)
3
5-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Reverse Lunge (Barbell)
3
8-12 reps
RPE 9
5
Decline Sit Up (Weighted)
3
5-30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
2
Upright Row (Barbell)
2
10-15 reps
RPE 7
3
Barbell Row
3
6-10 reps
RPE 7
4
Lat Pulldown
2
8-12 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 7
6
Single Leg Calf Raise (Weighted)
3
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
2
Upright Row (Barbell)
3
10-15 reps
RPE 8
3
Barbell Row
3
6-10 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8
6
Single Leg Calf Raise (Weighted)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
2
Upright Row (Barbell)
3
10-15 reps
RPE 9
3
Barbell Row
3
6-10 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
2
Upright Row (Barbell)
3
10-15 reps
RPE 9
3
Barbell Row
3
6-10 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
2
Upright Row (Barbell)
3
10-15 reps
RPE 9
3
Barbell Row
3
6-10 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
2
Upright Row (Barbell)
3
10-15 reps
RPE 9
3
Barbell Row
3
6-10 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
2
Upright Row (Barbell)
3
10-15 reps
RPE 9
3
Barbell Row
3
6-10 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 9
6
Single Leg Calf Raise (Weighted)
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7
2
Pec Fly (Dumbbell)
2
8-12 reps
RPE 7
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 7
4
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 7
6
Narrow Push Up
2
5-30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 8
6
Narrow Push Up
3
5-30 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 9
5
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
6
Narrow Push Up
3
5-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 9
5
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
6
Narrow Push Up
3
5-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 9
5
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
6
Narrow Push Up
3
5-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 9
5
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
6
Narrow Push Up
3
5-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 9
5
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
6
Narrow Push Up
3
5-30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
2
5-10 reps
10-15 reps
RPE 7
RPE 7
2
Leg Curl
3
8-12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
2
1
6-10 reps
10-15 reps
RPE 7
RPE 7
4
Abs Crunch (Weighted)
3
5-30 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
2
5-10 reps
10-15 reps
RPE 8
RPE 8
2
Leg Curl
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
1
6-10 reps
10-15 reps
RPE 8
RPE 8
4
Abs Crunch (Weighted)
3
5-30 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
2
5-10 reps
10-15 reps
RPE 9
RPE 9
2
Leg Curl
4
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
4
Abs Crunch (Weighted)
3
5-30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
2
5-10 reps
10-15 reps
RPE 9
RPE 9
2
Leg Curl
4
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
4
Abs Crunch (Weighted)
3
5-30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
2
5-10 reps
10-15 reps
RPE 9
RPE 9
2
Leg Curl
4
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
4
Abs Crunch (Weighted)
3
5-30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
2
5-10 reps
10-15 reps
RPE 9
RPE 9
2
Leg Curl
4
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
4
Abs Crunch (Weighted)
3
5-30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
2
5-10 reps
10-15 reps
RPE 9
RPE 9
2
Leg Curl
4
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
1
6-10 reps
10-15 reps
RPE 9
RPE 9
4
Abs Crunch (Weighted)
3
5-30 reps
RPE 9
Week 1
1 / 7 Weeks
Day 1
1
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
@7
2
High Row
2 Sets
8-12 Reps
@7
3
Rear Delt Row
3 Sets
10-15 Reps
@7
4
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@7
5
Upright Row (Cable)
2 Sets
10-20 Reps
@7
6
Calf Raise (Leg Press)
3 Sets
10-15 Reps
@7
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
5-10 Reps
8-12 Reps
@7
@7
2
Incline Chest Fly (Dumbbell)
2 Sets
8-12 Reps
@7
3
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
4
Bayesian Curl
3 Sets
10-20 Reps
@7
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@7
6
Tricep Pushdown (Cable)
2 Sets
10-20 Reps
@7
Day 3
1
Squat (Barbell)
3 Sets
5-10 Reps
@7
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@7
3
Leg Extension
2 Sets
8-12 Reps
@7
4
Reverse Lunge (Barbell)
2 Sets
8-12 Reps
@7
5
Decline Sit Up (Weighted)
3 Sets
5-30 Reps
@7
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7
2
Upright Row (Barbell)
2 Sets
10-15 Reps
@7
3
Barbell Row
3 Sets
6-10 Reps
@7
4
Lat Pulldown
2 Sets
8-12 Reps
@7
5
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
@7
6
Single Leg Calf Raise (Weighted)
3 Sets
10-20 Reps
@7
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@7
2
Pec Fly (Dumbbell)
2 Sets
8-12 Reps
@7
3
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@7
4
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
@7
5
Skull Crusher (Dumbbell)
3 Sets
6-10 Reps
@7
6
Narrow Push Up
2 Sets
5-30 Reps
@7
Day 6
1
Leg Press
2 Sets
2 Sets
5-10 Reps
10-15 Reps
@7
@7
2
Leg Curl
3 Sets
8-12 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
6-10 Reps
10-15 Reps
@7
@7
4
Abs Crunch (Weighted)
3 Sets
5-30 Reps
@7