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PPSA 70’s Big

by Tyler Dunlap
25 athletes joined

Program Description

A throwback to the golden years of STRENGTH TRAINING. Very simple straightforward strength training that is an everyday challenge. The plan is written much like a diary from a very dedicated strength enthusiast. Plan rotates from Press Day, to Leg Day, to Back Day. Huge Deadlift sessions on Day 5,10,15, and 20. A great program for the bodybuilding community, and anyone who is wanting to get very strong and thick. A very serious plan for the serious lifter. Plan includes 20 days of Strength Training. The plan is versatile and can be used as a three day, four day, or five day per week program according to your commitment level.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 20, 2024 02:55
  • Last Edited
    Jul 10, 2025 09:00

Summary

Unleash your inner strength with the PPSA 70’s Big program, a focused 5-week journey designed for serious lifters. Committing just 4 days a week, you'll tackle a blend of barbell and dumbbell exercises that emphasize both power and hypertrophy. Each session is strategically crafted to build muscle and enhance overall strength, featuring challenging supersets and targeted lifts for legs and torso. Get ready to elevate your training and achieve impressive gains!
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
10 reps
8 reps
6 reps
4 reps
60%
65%
72%
80%
2A
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2B
Bent Over Row (Barbell)
4
10 reps
RPE 8
3A
Skull Crusher (Barbell)
1
1
1
10 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
3B
Tricep Pushdown (Cable)
1
1
1
20 reps
15 reps
10 reps
RPE 8
RPE 8
RPE 8
4A
Shrug (Trap Bar)
4
20 reps
RPE 8
4B
Farmer's Walk (Weighted)
4
4 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
3
5 reps
4 reps
3 reps
70%
75%
80%
2
Bulgarian Split Squat (Dumbbell)
3
3
10 reps
5 reps
RPE 8
RPE 8
3A
Kettlebell Swing
3
15 reps
RPE 7
3B
Farmer's Walk (Weighted)
3
4 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
3
3
2
2
10 reps
7 reps
5 reps
3 reps
3 reps
7 reps
10 reps
55%
67%
75%
83%
75%
70%
60%
2A
Tricep Pushdown (Cable)
10
20 reps
RPE 8
2B
Lateral Raise (Dumbbell)
10
20 reps
RPE 8
3
Shrug (Dumbbell)
5
3
10 reps
25 reps
RPE 8
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
10 reps
RPE 8
2
Chin-Up (Weighted)
4
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
RPE 8
4A
Bicep Curl (Barbell)
5
15 reps
RPE 8
4B
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
5
Shrug (Barbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
2
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
50%
52%
54%
56%
58%
60%
62%
64%
65%
2
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 8
3
Shrug (Barbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
3
3
10 reps
7 reps
5 reps
3 reps
50%
65%
72%
80%
2A
Romanian Deadlift (Barbell)
5
5 reps
RPE 8
2B
Bicep Curl (Dumbbell)
5
5 reps
RPE 8
3
Snatch Deadlift
3
10 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
10 reps
50%
1B
Kettlebell Swing
10
10 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
8
5 reps
RPE 8
2B
Rear Delt Fly (Dumbbell)
8
15 reps
RPE 8
3
Bicep Curl (Cable)
5
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
5 reps
3 reps
70%
80%
2
Chin-Up (Weighted)
10
5 reps
RPE 8
3
Barbell Row
5
5 reps
RPE 8
4
Alternating Dumbbell Curl
5
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
10 reps
RPE 8
1B
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 8
2A
Squat (Barbell)
4
5 reps
70%
2B
Arnold Press
4
10 reps
RPE 8
3A
Reverse Lunge (Dumbbell)
4
10 reps
RPE 8
3B
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
5
5 reps
RPE 8
1B
Bent Over Row (Barbell)
5
5 reps
RPE 8
2
Single Arm Row (Cable)
3
3
3
10 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 8
3
Bicep Curl (Cable)
4
21 reps
RPE 8
4
Hammer Curl
5
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
6
5 reps
RPE 8
2A
Pullover (Dumbbell)
3
8 reps
RPE 8
2B
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Bicep Curl (Barbell)
5
5 reps
RPE 8
4A
Concentration Curl
4
15 reps
RPE 8
4B
Shrug (Dumbbell)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
4
5 reps
RPE 8
1B
Single Arm Row (Cable)
4
5 reps
RPE 8
2A
Bent Over Row (Barbell)
5
5 reps
RPE 8
2B
Barbell Row
5
5 reps
RPE 8
3
Bicep Curl (Cable)
4
21 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
4
2
2
2
8 reps
6 reps
4 reps
2 reps
6 reps
8 reps
60%
70%
80%
85%
73%
65%
2
Romanian Deadlift (Dumbbell)
10
10 reps
RPE 8
3
Bicep Curl (Barbell)
5
5 reps
RPE 8
4
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
3
3
3 reps
2 reps
1 reps
5 reps
75%
85%
92%
75%
2A
Pullover (Dumbbell)
5
5 reps
RPE 8
2B
Single Arm Row (Cable)
5
5 reps
RPE 8
3
Bicep Curl (Barbell)
3
3
3
15 reps
10 reps
5 reps
RPE 8
RPE 8
RPE 8
4
Shrug (Dumbbell)
10
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
2
3
12 reps
10 reps
8 reps
5 reps
RPE 7
RPE 8
RPE 8
RPE 8
2A
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
2B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
2C
Curl To Overhead Press
3
10 reps
RPE 8
3A
Tricep Pushdown (Cable)
4
20 reps
RPE 8
3B
Narrow Push Up
4
10 reps
RPE 8
4
Shrug (Barbell)
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
5
10 reps
5 reps
RPE 8
RPE 8
1B
Rear Delt Fly (Dumbbell)
6
10 reps
RPE 6
2A
Bench Press (Close Grip)
5
5
10 reps
10 reps
50%
60%
2B
Lateral Raise (Dumbbell)
10
10 reps
RPE 6
3
Tricep Tate Press
10
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
70%
73%
75%
80%
2
Reverse Lunge (Dumbbell)
5
5 reps
RPE 8
3
Squat (Barbell)
3
10 reps
50%
4
Romanian Deadlift (Dumbbell)
6
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
57%
2
Incline Bench Press (Dumbbell)
5
5 reps
RPE 8
3
Bench Press (Barbell)
3
15 reps
RPE 8
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Skull Crusher (Barbell)
3
3
3
20 reps
15 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
4
2
2
2
10 reps
7 reps
3 reps
5 reps
7 reps
10 reps
57%
70%
85%
80%
72%
62%
2
Tricep Kickback
6
15 reps
RPE 8
3
Tricep Pushdown (Cable)
5
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
3
4 reps
3 reps
2 reps
75%
85%
90%
2
Chin-Up (Weighted)
10
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
5
5 reps
RPE 8
4
Kettlebell Swing
10
10 reps
RPE 8
Week 1
1 / 5 Weeks
Day 2
1
Squat (Barbell)
3 Sets
3 Sets
3 Sets
3 Sets
10 Reps
7 Reps
5 Reps
3 Reps
50%
65%
72%
80%
2A
Romanian Deadlift (Barbell)
5 Sets
5 Reps
@8
2B
Bicep Curl (Dumbbell)
5 Sets
5 Reps
@8
3
Snatch Deadlift
3 Sets
10 Reps
50%
Day 4
1A
Incline Bench Press (Dumbbell)
1 Set
5 Sets
10 Reps
5 Reps
@8
@8
1B
Rear Delt Fly (Dumbbell)
6 Sets
10 Reps
@6
2A
Bench Press (Close Grip)
5 Sets
5 Sets
10 Reps
10 Reps
50%
60%
2B
Lateral Raise (Dumbbell)
10 Sets
10 Reps
@6
3
Tricep Tate Press
10 Sets
10 Reps
@7
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
60%
65%
72%
80%
2A
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@8
2B
Bent Over Row (Barbell)
4 Sets
10 Reps
@8
3A
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@8
@8
@8
3B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
@8
@8
@8
4A
Shrug (Trap Bar)
4 Sets
20 Reps
@8
4B
Farmer's Walk (Weighted)
4 Sets
4 Reps
@8
Day 3
1
Chin-Up (Weighted)
6 Sets
5 Reps
@8
2A
Pullover (Dumbbell)
3 Sets
8 Reps
@8
2B
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
3
Bicep Curl (Barbell)
5 Sets
5 Reps
@8
4A
Concentration Curl
4 Sets
15 Reps
@8
4B
Shrug (Dumbbell)
4 Sets
15 Reps
@8