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LPPA

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Program Description

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Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    180 minutes
  • Created
    Jun 30, 2025 12:55
  • Last Edited
    Oct 07, 2025 02:16

Summary

Experience a week of intense training with the LPPA program, designed to elevate your strength and sculpt your physique. Over five days, you'll engage in a variety of exercises targeting your chest, shoulders, and back, utilizing both free weights and machines for optimal muscle engagement. Each session is structured to maximize your gains while allowing for recovery, ensuring you stay motivated and on track. Get ready to push your limits and achieve your fitness goals in just one week!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.1%
Hamstrings
10.2%
Chest
9.3%
Biceps
9.3%
Front Delts
8.4%
Upper Back
8.1%
Quadriceps
7.9%
Middle Delts
7.5%
Glutes
6.7%
Lats
5.4%
Lower Back
4%
Rear Delts
3.3%
Abs
2.7%
Calves
2.2%
Forearms
2.1%
Adductors
0.9%
Cardio
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Calf Raise (Machine)
1
2
8 reps
10 reps
-
-
3
Hack Squat
3
10 reps
-
4
Leg Extension
4
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8 reps
-
6
Seated Hamstring Curl
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Pec Deck (Machine)
4
12 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Rear Delt Fly (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
-
2
Standing Pullover (Cable)
4
12 reps
-
3
T-Bar Row
1
2
8 reps
10 reps
-
-
4
Seated Row (Cable)
3
12 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
3
Skull Crusher (Barbell)
4
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Face Away Cable Curl
4
12 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
Week 1
1 / 1 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Incline Chest Press (Machine)
3 Sets
10 Reps
-
3
Pec Deck (Machine)
4 Sets
12 Reps
-
4
Shoulder Press (Machine)
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
6
Lateral Raise (Cable)
4 Sets
12 Reps
-
7
Rear Delt Fly (Machine)
3 Sets
15 Reps
-
Day 3
1
Cardio
1 Set
-
Day 4
1
Stiff Leg Deadlift
3 Sets
10 Reps
-
2
Standing Pullover (Cable)
4 Sets
12 Reps
-
3
T-Bar Row
1 Set
2 Sets
8 Reps
10 Reps
-
-
4
Seated Row (Cable)
3 Sets
12 Reps
-
5
Shrug (Dumbbell)
3 Sets
10 Reps
-
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Calf Raise (Machine)
1 Set
2 Sets
8 Reps
10 Reps
-
-
3
Hack Squat
3 Sets
10 Reps
-
4
Leg Extension
4 Sets
12 Reps
-
5
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
-
6
Seated Hamstring Curl
4 Sets
12 Reps
-
Day 5
1
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8 Reps
-
3
Skull Crusher (Barbell)
4 Sets
10 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
-
5
Face Away Cable Curl
4 Sets
12 Reps
-
6
Preacher Curl (EZ Bar)
3 Sets
10 Reps
-