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Mir PPL

by Mirsad Hoxha

Program Description

Beginner 3 day split arm focused

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 12, 2024 10:03
  • Last Edited
    Aug 12, 2024 10:23
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Pec Deck (Machine)
3
10 reps
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Bicep Curl (Cable)
3
10 reps
RPE 8
8
One Arm Lateral Raise (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Pec Deck (Machine)
3
10 reps
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Bicep Curl (Cable)
3
10 reps
RPE 8
8
One Arm Lateral Raise (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Pec Deck (Machine)
3
10 reps
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Bicep Curl (Cable)
3
10 reps
RPE 8
8
One Arm Lateral Raise (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Pec Deck (Machine)
3
10 reps
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Bicep Curl (Cable)
3
10 reps
RPE 8
8
One Arm Lateral Raise (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Reverse Pec Deck
3
10 reps
RPE 8
4
Shrug (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Hammer Curl (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Reverse Pec Deck
3
10 reps
RPE 8
4
Shrug (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Hammer Curl (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Reverse Pec Deck
3
10 reps
RPE 8
4
Shrug (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Hammer Curl (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Reverse Pec Deck
3
10 reps
RPE 8
4
Shrug (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Hammer Curl (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Glute Kickback (Cable)
3
10 reps
RPE 8
6
Cable Crunch
3
10 reps
RPE 8
7
Bicep Curl (Cable)
3
10 reps
RPE 8
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Glute Kickback (Cable)
3
10 reps
RPE 8
6
Cable Crunch
3
10 reps
RPE 8
7
Bicep Curl (Cable)
3
10 reps
RPE 8
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Glute Kickback (Cable)
3
10 reps
RPE 8
6
Cable Crunch
3
10 reps
RPE 8
7
Bicep Curl (Cable)
3
10 reps
RPE 8
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Glute Kickback (Cable)
3
10 reps
RPE 8
6
Cable Crunch
3
10 reps
RPE 8
7
Bicep Curl (Cable)
3
10 reps
RPE 8
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
10 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
3
Pec Deck (Machine)
3 Sets
10 Reps
@8
4
Shoulder Press (Machine)
3 Sets
10 Reps
@8
5
Lateral Raise (Cable)
3 Sets
10 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8
7
Bicep Curl (Cable)
3 Sets
10 Reps
@8
8
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@8
Day 2
1
Lat Pulldown
3 Sets
10 Reps
@8
2
Seated Row (Cable)
3 Sets
10 Reps
@8
3
Reverse Pec Deck
3 Sets
10 Reps
@8
4
Shrug (Dumbbell)
3 Sets
10 Reps
@8
5
Front Raise
3 Sets
10 Reps
@8
6
Hammer Curl (Cable)
3 Sets
10 Reps
@8
7
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
8
Bicep Curl (Cable)
3 Sets
10 Reps
@8
Day 3
1
Hack Squat
3 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Leg Extension
3 Sets
10 Reps
@8
4
Leg Curl
3 Sets
10 Reps
@8
5
Glute Kickback (Cable)
3 Sets
10 Reps
@8
6
Cable Crunch
3 Sets
10 Reps
@8
7
Bicep Curl (Cable)
3 Sets
10 Reps
@8
8
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8