logo
BoostcampPNG

PPL 6 days a week

by Mason P.

Program Description

Get stronger

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 04, 2025 07:18
  • Last Edited
    Sep 04, 2025 08:23
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.9%
Biceps
10.3%
Front Delts
10.3%
Chest
9.6%
Quadriceps
9.6%
Lats
9%
Triceps
9%
Forearms
7.7%
Hamstrings
6.4%
Glutes
5.1%
Abs
4.5%
Middle Delts
3.2%
Calves
3.2%
Adductors
1.3%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
AMRAP
RPE 10
3
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
4
Chest Fly (Cable)
2
AMRAP
RPE 10
5
Front Raise
2
AMRAP
RPE 10
6
Incline Bench Press (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
AMRAP
RPE 10
3
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
4
Chest Fly (Cable)
2
AMRAP
RPE 10
5
Front Raise
2
AMRAP
RPE 10
6
Incline Bench Press (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
AMRAP
RPE 10
2
Seated Row (Cable)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Shrug (Dumbbell)
2
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
AMRAP
RPE 10
2
Seated Row (Cable)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Shrug (Dumbbell)
2
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
AMRAP
RPE 10
2
Leg Curl
2
AMRAP
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
AMRAP
RPE 10
4
Squat (Barbell)
2
AMRAP
RPE 10
5
Single Leg Calf Raise (Weighted)
2
AMRAP
RPE 10
6
Abs Crunch (Weighted)
2
AMRAP
RPE 10
7
Wrist Curl (cable)
2
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
AMRAP
RPE 10
2
Leg Curl
2
AMRAP
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
AMRAP
RPE 10
4
Squat (Barbell)
2
AMRAP
RPE 10
5
Single Leg Calf Raise (Weighted)
2
AMRAP
RPE 10
6
Abs Crunch (Weighted)
2
AMRAP
RPE 10
7
Wrist Curl (cable)
2
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
AMRAP
RPE 10
3
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
4
Chest Fly (Cable)
2
AMRAP
RPE 10
5
Front Raise
2
AMRAP
RPE 10
6
Incline Bench Press (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
AMRAP
RPE 10
3
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
4
Chest Fly (Cable)
2
AMRAP
RPE 10
5
Front Raise
2
AMRAP
RPE 10
6
Incline Bench Press (Dumbbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
AMRAP
RPE 10
2
Seated Row (Cable)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Shrug (Dumbbell)
2
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
AMRAP
RPE 10
2
Seated Row (Cable)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Shrug (Dumbbell)
2
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
AMRAP
RPE 10
2
Leg Curl
2
AMRAP
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
AMRAP
RPE 10
4
Squat (Barbell)
2
AMRAP
RPE 10
5
Single Leg Calf Raise (Weighted)
2
AMRAP
RPE 10
6
Abs Crunch (Weighted)
2
AMRAP
RPE 10
7
Wrist Curl (cable)
2
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
AMRAP
RPE 10
2
Leg Curl
2
AMRAP
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
AMRAP
RPE 10
4
Squat (Barbell)
2
AMRAP
RPE 10
5
Single Leg Calf Raise (Weighted)
2
AMRAP
RPE 10
6
Abs Crunch (Weighted)
2
AMRAP
RPE 10
7
Wrist Curl (cable)
2
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Week 1
1 / 2 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
AMRAP
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
AMRAP
@10
3
Tricep Pushdown (Cable)
2 Sets
AMRAP
@10
4
Chest Fly (Cable)
2 Sets
AMRAP
@10
5
Front Raise
2 Sets
AMRAP
@10
6
Incline Bench Press (Dumbbell)
2 Sets
AMRAP
@10
Day 2
1
Lat Pulldown
2 Sets
AMRAP
@10
2
Seated Row (Cable)
2 Sets
AMRAP
@10
3
Incline Curl (Dumbbell)
2 Sets
AMRAP
@10
4
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
5
Shrug (Dumbbell)
2 Sets
AMRAP
@10
6
Hammer Curl (Dumbbell)
2 Sets
AMRAP
@10
Day 3
1
Leg Extension
2 Sets
AMRAP
@10
2
Leg Curl
2 Sets
AMRAP
@10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
AMRAP
@10
4
Squat (Barbell)
2 Sets
AMRAP
@10
5
Single Leg Calf Raise (Weighted)
2 Sets
AMRAP
@10
6
Abs Crunch (Weighted)
2 Sets
AMRAP
@10
7
Wrist Curl (cable)
2 Sets
AMRAP
@10
8
Reverse Wrist Curl (Dumbbell)
2 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
2 Sets
AMRAP
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
AMRAP
@10
3
Tricep Pushdown (Cable)
2 Sets
AMRAP
@10
4
Chest Fly (Cable)
2 Sets
AMRAP
@10
5
Front Raise
2 Sets
AMRAP
@10
6
Incline Bench Press (Dumbbell)
2 Sets
AMRAP
@10
Day 5
1
Lat Pulldown
2 Sets
AMRAP
@10
2
Seated Row (Cable)
2 Sets
AMRAP
@10
3
Incline Curl (Dumbbell)
2 Sets
AMRAP
@10
4
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
5
Shrug (Dumbbell)
2 Sets
AMRAP
@10
6
Hammer Curl (Dumbbell)
2 Sets
AMRAP
@10
Day 6
1
Leg Extension
2 Sets
AMRAP
@10
2
Leg Curl
2 Sets
AMRAP
@10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
AMRAP
@10
4
Squat (Barbell)
2 Sets
AMRAP
@10
5
Single Leg Calf Raise (Weighted)
2 Sets
AMRAP
@10
6
Abs Crunch (Weighted)
2 Sets
AMRAP
@10
7
Wrist Curl (cable)
2 Sets
AMRAP
@10
8
Reverse Wrist Curl (Dumbbell)
2 Sets
AMRAP
@10