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PPL- Adam

by Jeff B.
1 athletes joined

Program Description

Adam

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    80 minutes
  • Created
    Jan 22, 2025 05:58
  • Last Edited
    Jun 18, 2025 10:02

Summary

Unlock your strength with the PPL-Adam program, a dynamic 6-day workout plan designed to maximize your gains in just one week. This program combines push, pull, and leg workouts, ensuring a balanced approach to building muscle and enhancing overall fitness. Each session features a variety of exercises, including barbell rows, bench presses, and weighted pull-ups, tailored to target major muscle groups effectively. Perfect for those ready to elevate their training, this program will challenge you and help you achieve your fitness goals with confidence.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.9%
Triceps
12.8%
Glutes
9.8%
Upper Back
8.8%
Hamstrings
8.5%
Chest
7.6%
Biceps
7.5%
Lats
7.2%
Front Delts
5.4%
Middle Delts
5%
Lower Back
4.6%
Rear Delts
3.1%
Abs
1.9%
Olympic
1.8%
Calves
1.2%
Forearms
1.1%
Adductors
0.9%
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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
Bench Press (Barbell)
3
1
5 reps
6 reps
-
-
2
Incline Bench Press (Dumbbell)
3
-
3
Tricep Pushdown (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
-
2
Pull-Up (Weighted)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Preacher Curl (EZ Bar)
3
-
5
Rear Delt Fly (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Power Clean
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Calf Raise (Leg Press)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Dip (Weighted)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Cable Low Row
3
-
3
Pull-Up (Weighted)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Rear Delt Fly (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Hamstring Curl
3
-
4
Leg Extension
3
-
Week 1
1 / 1 Weeks
Day 2
1
Barbell Row
4 Sets
-
2
Pull-Up (Weighted)
3 Sets
-
3
Bicep Curl (Dumbbell)
3 Sets
-
4
Preacher Curl (EZ Bar)
3 Sets
-
5
Rear Delt Fly (Cable)
2 Sets
-
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
5 Reps
6 Reps
-
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Tricep Pushdown (Cable)
3 Sets
-
4
Overhead Tricep Extension (Cable)
3 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-
Day 4
1
Bench Press (Barbell)
4 Sets
-
2
Dip (Weighted)
3 Sets
-
3
Lateral Raise (Dumbbell)
3 Sets
-
4
Tricep Pushdown (Cable)
3 Sets
-
5
Overhead Tricep Extension (Cable)
3 Sets
-
Day 5
1
Deadlift (Barbell)
3 Sets
-
2
Cable Low Row
3 Sets
-
3
Pull-Up (Weighted)
3 Sets
-
4
Bicep Curl (Dumbbell)
3 Sets
-
5
Rear Delt Fly (Cable)
2 Sets
-
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
-
2
Power Clean
3 Sets
-
3
Romanian Deadlift (Barbell)
3 Sets
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
-
5
Calf Raise (Leg Press)
2 Sets
-
Day 6
1
Front Squat (Barbell)
4 Sets
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
-
3
Hamstring Curl
3 Sets
-
4
Leg Extension
3 Sets
-