logo
BoostcampPNG

PPLRPPR

by Matthew

Program Description

gethuge

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 12, 2026 02:50
  • Last Edited
    Jan 12, 2026 03:32
Muscle Engagement
Front
Back
MuscleSet
Biceps
15.9%
Abs
11.6%
Triceps
11.6%
Middle Delts
10.6%
Front Delts
9.5%
Upper Back
7.4%
Lats
6.3%
Forearms
6.3%
Hamstrings
6.3%
Rear Delts
3.2%
Quadriceps
3.2%
Glutes
3.2%
Chest
3.2%
Lower Back
1.6%
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
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
30 Degree Deep Stetch Pause Incline Bench
1
1
1
12-15 reps
8-12 reps
8-12 reps
RPE 5
RPE 9
RPE 8.5
2
Larsen Close Grip Bench Press
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Tricep Pushdown Ez Curl Bar
1
2
12-20 reps
12-20 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
15-30 reps
RPE 9
5
Cable Crunch
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
30 Degree Deep Stetch Pause Incline Bench
1
1
1
12-15 reps
8-12 reps
8-12 reps
RPE 5
RPE 9
RPE 8.5
2
Larsen Close Grip Bench Press
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Tricep Pushdown Ez Curl Bar
1
2
12-20 reps
12-20 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
15-30 reps
RPE 9
5
Cable Crunch
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
30 Degree Deep Stetch Pause Incline Bench
1
1
1
12-15 reps
8-12 reps
8-12 reps
RPE 5
RPE 9
RPE 8.5
2
Larsen Close Grip Bench Press
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Tricep Pushdown Ez Curl Bar
1
2
12-20 reps
12-20 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
15-30 reps
RPE 9
5
Cable Crunch
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
30 Degree Deep Stetch Pause Incline Bench
1
1
1
12-15 reps
8-12 reps
8-12 reps
RPE 5
RPE 9
RPE 8.5
2
Larsen Close Grip Bench Press
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Tricep Pushdown Ez Curl Bar
1
2
12-20 reps
12-20 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
15-30 reps
RPE 9
5
Cable Crunch
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
5-8 reps
6-12 reps
RPE 5
RPE 9
2
Single Arm Cable Row
1
2
8-12 reps
8-12 reps
RPE 7
RPE 9
3
Lateral Raise (Cable)
3
15-30 reps
RPE 9
4
Incline Curl (Dumbbell)
1
2
12-20 reps
12-20 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
5-8 reps
6-12 reps
RPE 5
RPE 9
2
Single Arm Cable Row
1
2
8-12 reps
8-12 reps
RPE 7
RPE 9
3
Lateral Raise (Cable)
3
15-30 reps
RPE 9
4
Incline Curl (Dumbbell)
1
2
12-20 reps
12-20 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
5-8 reps
6-12 reps
RPE 5
RPE 9
2
Single Arm Cable Row
1
2
8-12 reps
8-12 reps
RPE 7
RPE 9
3
Lateral Raise (Cable)
3
15-30 reps
RPE 9
4
Incline Curl (Dumbbell)
1
2
12-20 reps
12-20 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
5-8 reps
6-12 reps
RPE 5
RPE 9
2
Single Arm Cable Row
1
2
8-12 reps
8-12 reps
RPE 7
RPE 9
3
Lateral Raise (Cable)
3
15-30 reps
RPE 9
4
Incline Curl (Dumbbell)
1
2
12-20 reps
12-20 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8-12 reps
8-12 reps
RPE 5
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 9
3
Bicep Curl (Cable)
3
15-20 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
3
12-20 reps
RPE 9
5
Cable Crunch
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8-12 reps
8-12 reps
RPE 5
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 9
3
Bicep Curl (Cable)
3
15-20 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
3
12-20 reps
RPE 9
5
Cable Crunch
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8-12 reps
8-12 reps
RPE 5
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 9
3
Bicep Curl (Cable)
3
15-20 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
3
12-20 reps
RPE 9
5
Cable Crunch
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8-12 reps
8-12 reps
RPE 5
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 9
3
Bicep Curl (Cable)
3
15-20 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
3
12-20 reps
RPE 9
5
Cable Crunch
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
2
Viking Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
3
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8.5
5
Cable Crunch
2
12-15 reps
RPE 8
6
Cross Body Lateral Raise
3
15-25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
2
Viking Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
3
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8.5
5
Cable Crunch
2
12-15 reps
RPE 8
6
Cross Body Lateral Raise
3
15-25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
2
Viking Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
3
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8.5
5
Cable Crunch
2
12-15 reps
RPE 8
6
Cross Body Lateral Raise
3
15-25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
2
Viking Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
3
Tricep Pushdown Ez Curl Bar
2
12-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8.5
5
Cable Crunch
2
12-15 reps
RPE 8
6
Cross Body Lateral Raise
3
15-25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 9
2
Single Arm Cable Row Lats
1
2
8-12 reps
8-12 reps
RPE 6
RPE 9
3
Leaning Lateral Raise
1
2
12-20 reps
12-20 reps
RPE 8
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
12-16 reps
RPE 8
5
Incline Curl (Dumbbell)
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 9
2
Single Arm Cable Row Lats
1
2
8-12 reps
8-12 reps
RPE 6
RPE 9
3
Leaning Lateral Raise
1
2
12-20 reps
12-20 reps
RPE 8
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
12-16 reps
RPE 8
5
Incline Curl (Dumbbell)
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 9
2
Single Arm Cable Row Lats
1
2
8-12 reps
8-12 reps
RPE 6
RPE 9
3
Leaning Lateral Raise
1
2
12-20 reps
12-20 reps
RPE 8
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
12-16 reps
RPE 8
5
Incline Curl (Dumbbell)
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 9
2
Single Arm Cable Row Lats
1
2
8-12 reps
8-12 reps
RPE 6
RPE 9
3
Leaning Lateral Raise
1
2
12-20 reps
12-20 reps
RPE 8
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
12-16 reps
RPE 8
5
Incline Curl (Dumbbell)
3
15-20 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
30 Degree Deep Stetch Pause Incline Bench
1 Set
1 Set
1 Set
12-15 Reps
8-12 Reps
8-12 Reps
@5
@9
@8.5
2
Larsen Close Grip Bench Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@9
3
Tricep Pushdown Ez Curl Bar
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@8
@9
@9
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15-30 Reps
15-30 Reps
15-30 Reps
@9
@9
@9
5
Cable Crunch
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
5-8 Reps
6-12 Reps
6-12 Reps
@5
@9
@9
2
Single Arm Cable Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@9
@9
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15-30 Reps
15-30 Reps
15-30 Reps
@9
@9
@9
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@6
@9
@9
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5
@9
@9
2
Seated Hamstring Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
3
Bicep Curl (Cable)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@9
@9
@9
4
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@9
@9
@9
5
Cable Crunch
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
Day 4
1
Larsen Press (Barbell)
1 Set
1 Set
1 Set
12-15 Reps
8-12 Reps
8-12 Reps
@6
@9
@9
2
Viking Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@8
@9
3
Tricep Pushdown Ez Curl Bar
1 Set
1 Set
12-20 Reps
12-20 Reps
@9
@9
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8.5
@8.5
5
Cable Crunch
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
6
Cross Body Lateral Raise
1 Set
1 Set
1 Set
15-25 Reps
15-25 Reps
15-25 Reps
@8
@8
@8
Day 5
1
Wide Grip Pull-Up
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@9
@9
@9
2
Single Arm Cable Row Lats
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@9
@9
3
Leaning Lateral Raise
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@8
@9
@9
4
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12-16 Reps
12-16 Reps
12-16 Reps
@8
@8
@8
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8
@8