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Simple PPL 5.0

by Anonymous
3 athletes joined

Program Description

Bodybuilding, progressive overload Only dropset exercises where you were unable to reach target rep range and do it proportionally to make up missed volume

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    50 minutes
  • Created
    Nov 30, 2024 02:43
  • Last Edited
    Jan 13, 2026 10:17
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.6%
Middle Delts
10.3%
Abs
9.6%
Biceps
9%
Triceps
7.7%
Lats
7.7%
Chest
7.4%
Upper Back
7%
Quadriceps
6.2%
Hamstrings
5.4%
Glutes
5.2%
Rear Delts
3.9%
Calves
3.3%
Lower Back
2.5%
Stretching
2.5%
Forearms
1.1%
Abductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bicep Curl (Dumbbell)
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
4
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Reverse Bicep Curl (EZ Bar)
1
1
1
16 reps
14 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Overhead Tricep Extension (Cable)
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
9 reps
-
-
-
5
Lateral Raise (Machine)
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
6
Chest Fly (Cable)
1
1
1
15 reps
12 reps
9 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
2
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Calf Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
4
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
15 reps
12 reps
9 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover Crunch
4
25 reps
-
2
Leg Raise (Captain's Chair)
3
AMRAP
-
3
Dead Bug
1
1
1
15 reps
12 reps
9 reps
-
-
-
Week 1
1 / 1 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
10 Reps
-
-
-
-
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
9 Reps
-
-
-
5
Lateral Raise (Machine)
1 Set
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
10 Reps
-
-
-
-
6
Chest Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
9 Reps
-
-
-
Day 1
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
10 Reps
-
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
10 Reps
-
-
-
-
4
Pull-Up (Assisted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
-
-
-
Day 3
1
Leg Press
1 Set
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
10 Reps
-
-
-
-
2
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
10 Reps
-
-
-
-
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Leg Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
9 Reps
-
-
-
Day 4
1
Pullover Crunch
4 Sets
25 Reps
-
2
Leg Raise (Captain's Chair)
3 Sets
AMRAP
-
3
Dead Bug
1 Set
1 Set
1 Set
15 Reps
12 Reps
9 Reps
-
-
-