logo
BoostcampPNG
PPLPPAC
by Asuja
6 athletes joined
Program Description
pushpulllegpushpullarmcardio
Program Overview
Level
Novice, Intermediate, Advanced
Goal
Powerbuilding, Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
70 minutes
Created
Jun 28, 2024 04:20
Last Edited
Jun 30, 2024 03:56
down_app
Week 1
1 / 4 Weeks
Day 1
1
Pullover (Dumbbell)
2 Sets
15 Reps
@6
2
Cable Front Raise
3 Sets
15 Reps
@8
3A
Bench Press (Barbell)
1 Set
1 Set
2 Sets
7 Reps
5 Reps
4 Reps
80%
90%
90%
3B
Bench Press (Barbell)
1 Set
AMRAP
90%
3C
Incline Bench Press (Barbell)
1 Set
1 Set
AMRAP
AMRAP
80%
60%
4
Pec Deck (Machine)
3 Sets
15 Reps
@7
5
Lat Pulldown
3 Sets
15 Reps
@8
6
Reverse Pec Deck
3 Sets
15 Reps
@8
7
Seated Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
@9
8A
21s (EZ Bar)
2 Sets
30 Reps
@9
8B
Tricep Extension (Cable)
3 Sets
30 Reps
@9
Day 2
1A
Arm Pulldown
2 Sets
15 Reps
@7
1B
Pullover (Dumbbell)
2 Sets
15 Reps
@6
2A
Deadlift (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
70%
80%
2B
Deadlift (Barbell)
1 Set
AMRAP
80%
3
Lat Pulldown
3 Sets
10-15 Reps
@8
4A
Seated Row (Cable)
3 Sets
10 Reps
@9
4B
Single Arm Iso Row
2 Sets
12 Reps
@9
4C
High Row
2 Sets
12 Reps
@9
5
Face Pull
2 Sets
15 Reps
@8
6A
Tricep Extension (Cable)
1 Set
30 Reps
@9
6B
21s (EZ Bar)
3 Sets
21 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
80%
2
Lunge (Kettlebell)
2 Sets
15 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
@8
4
Hip Extension
2 Sets
12 Reps
@7
5
Nordic Curl
3 Sets
AMRAP
@9
6
Leg Extension
1 Set
AMRAP
@10
7
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
@8
Day 4
1
Cable Front Raise
3 Sets
15 Reps
@9
2
Reverse Pec Deck
2 Sets
15 Reps
@6
3A
Seated Military Press (Smith Machine)
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
60%
70%
80%
3B
Seated Military Press (Smith Machine)
1 Set
AMRAP
80%
4
Lat Pulldown
3 Sets
15 Reps
@7
5A
Upright Row (Cable)
3 Sets
15 Reps
@9
5B
Cable Front Raise
3 Sets
15 Reps
@8
6
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@9
7
Incline Chest Press (Machine)
2 Sets
12 Reps
@8
8A
Tricep Extension (Cable)
3 Sets
30 Reps
@9
8B
21s (EZ Bar)
1 Set
1 Set
21 Reps
21 Reps
@9
@10
9
Dip (Assisted)
2 Sets
AMRAP
@9
Day 5
1A
Arm Pulldown
2 Sets
15 Reps
@7
1B
Pullover (Dumbbell)
3 Sets
15 Reps
@6
2A
Rack Pull (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
70%
80%
2B
Rack Pull (Barbell)
1 Set
AMRAP
70%
3
Lat Pulldown
3 Sets
10-15 Reps
@8
4A
Seated Row (Cable)
3 Sets
10 Reps
@9
4B
Single Arm Iso Row
2 Sets
12 Reps
@9
4C
High Row
2 Sets
12 Reps
@9
5
Face Pull
2 Sets
15 Reps
@8
6A
21s (EZ Bar)
3 Sets
21 Reps
@9
6B
Tricep Extension (Cable)
1 Set
30 Reps
@9
Day 6
1
Hammer Curl
3 Sets
6-12 Reps
@9
2A
21s (EZ Bar)
4 Sets
21 Reps
@9
2B
Tricep Extension (Cable)
3 Sets
1 Set
30 Reps
30 Reps
@9
@10
3A
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
3B
Spider Curl
3 Sets
12 Reps
@9
4A
Close Grip Bench Press (Smith Machine)
3 Sets
10 Reps
50%
4B
Seated Dip (Machine)
3 Sets
12 Reps
@9
5
Concentration Curl
3 Sets
20 Reps
@8
6
Dip (Assisted)
2 Sets
AMRAP
@9
7
Wrist Curls
1 Set
AMRAP
@10
8A
Upright Row (Cable)
3 Sets
15 Reps
@9
8B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
9
Reverse Wrist Curl (Barbell)
1 Set
AMRAP
@10