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PPL, week 1-4 (low freq)

by Alexander G.

Program Description

Balanced hypertrophy training with low frequency for beinngers learning new exercises and form break down.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 28, 2026 02:55
  • Last Edited
    Feb 28, 2026 03:44
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.8%
Front Delts
10%
Biceps
10%
Cardio
8.6%
Lats
8.6%
Upper Back
8.6%
Chest
5.7%
Middle Delts
5.7%
Quadriceps
5.7%
Glutes
5.7%
Hamstrings
5.7%
Lower Back
2.9%
Adductors
2.9%
Abductors
2.9%
Calves
2.9%
Forearms
1.8%
Rear Delts
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Stair Climber
1
10 mins
RPE 1
2
Incline Bench Press (Dumbbell)
2
3-8 reps
RPE 10
3
Chest Press (Machine)
2
3-8 reps
RPE 10
4
Shoulder Press (Machine)
2
3-8 reps
RPE 10
5
Lateral Raise (Cable)
2
3-8 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
3-8 reps
RPE 10
7
Stair Climber
1
10 mins
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 1
2
Incline Bench Press (Dumbbell)
2
3-8 reps
RPE 10
3
Chest Press (Machine)
2
3-8 reps
RPE 10
4
Shoulder Press (Machine)
2
3-8 reps
RPE 10
5
Lateral Raise (Cable)
2
3-8 reps
RPE 10
6
Skull Crusher (Dumbbell)
1
4-8 reps
RPE 10
7
Stair Climber
1
12 mins
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 1
2
Incline Bench Press (Dumbbell)
2
3-8 reps
RPE 10
3
Chest Press (Machine)
2
3-8 reps
RPE 10
4
Shoulder Press (Machine)
2
3-8 reps
RPE 10
5
Lateral Raise (Cable)
2
3-8 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
3-8 reps
RPE 10
7
Stair Climber
1
15 mins
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 1
2
Incline Bench Press (Dumbbell)
2
3-8 reps
RPE 10
3
Chest Press (Machine)
2
3-8 reps
RPE 10
4
Shoulder Press (Machine)
2
3-8 reps
RPE 10
5
Lateral Raise (Cable)
2
3-8 reps
RPE 10
6
Skull Crusher (Dumbbell)
1
4-8 reps
RPE 10
7
Stair Climber
1
15 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 1
2
Lat Pulldown (Single Arm)
2
4-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
4
Seated Row (Cable)
2
3-8 reps
RPE 10
5
Preacher Curl (Machine)
2
3-8 reps
RPE 10
6
Bayesian Curl
2
3-8 reps
RPE 10
7
Stair Climber
1
10 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 1
2
Lat Pulldown (Single Arm)
2
4-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
4
Seated Row (Cable)
2
3-8 reps
RPE 10
5
Preacher Curl (Machine)
2
3-8 reps
RPE 10
6
Bayesian Curl
2
3-8 reps
RPE 10
7
Stair Climber
1
12 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 1
2
Lat Pulldown (Single Arm)
2
4-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
4
Seated Row (Cable)
2
3-8 reps
RPE 10
5
Preacher Curl (Machine)
2
3-8 reps
RPE 10
6
Bayesian Curl
2
3-8 reps
RPE 10
7
Stair Climber
1
15 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 1
2
Lat Pulldown (Single Arm)
2
4-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
4
Seated Row (Cable)
2
3-8 reps
RPE 10
5
Preacher Curl (Machine)
2
3-8 reps
RPE 10
6
Bayesian Curl
2
3-8 reps
RPE 10
7
Stair Climber
1
15 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 1
2
Pendulum Squat
2
3-8 reps
RPE 10
3
Back Extension (Weighted)
2
6-10 reps
RPE 8
4
Leg Extension
2
3-8 reps
RPE 10
5
Lying Leg Curl
2
3-8 reps
RPE 10
6
Hip Adductor (Machine)
2
3-8 reps
RPE 10
7
Hip Abductor (Machine)
2
3-8 reps
RPE 10
8
Standing Calf Raise
2
10-20 reps
RPE 10
9
Stair Climber
1
10 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 1
2
Pendulum Squat
2
3-8 reps
RPE 10
3
Back Extension (Weighted)
2
6-10 reps
RPE 8
4
Leg Extension
2
3-8 reps
RPE 10
5
Lying Leg Curl
2
3-8 reps
RPE 10
6
Hip Adductor (Machine)
2
3-8 reps
RPE 10
7
Hip Abductor (Machine)
2
3-8 reps
RPE 10
8
Standing Calf Raise
2
10-20 reps
RPE 10
9
Stair Climber
1
12 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 1
2
Pendulum Squat
2
3-8 reps
RPE 10
3
Back Extension (Weighted)
2
6-10 reps
RPE 8
4
Leg Extension
2
3-8 reps
RPE 10
5
Lying Leg Curl
2
3-8 reps
RPE 10
6
Hip Adductor (Machine)
2
3-8 reps
RPE 10
7
Hip Abductor (Machine)
2
3-8 reps
RPE 10
8
Standing Calf Raise
2
10-20 reps
RPE 10
9
Stair Climber
1
15 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 1
2
Pendulum Squat
2
3-8 reps
RPE 10
3
Back Extension (Weighted)
2
6-10 reps
RPE 8
4
Leg Extension
2
3-8 reps
RPE 10
5
Lying Leg Curl
2
3-8 reps
RPE 10
6
Hip Adductor (Machine)
2
3-8 reps
RPE 10
7
Hip Abductor (Machine)
2
3-8 reps
RPE 10
8
Standing Calf Raise
2
10-20 reps
RPE 10
9
Stair Climber
1
15 mins
RPE 1
Week 1
1 / 4 Weeks
Day 1
1
Stair Climber
1 Set
10 mins
@1
2
Incline Bench Press (Dumbbell)
2 Sets
3-8 Reps
@10
3
Chest Press (Machine)
2 Sets
3-8 Reps
@10
4
Shoulder Press (Machine)
2 Sets
3-8 Reps
@10
5
Lateral Raise (Cable)
2 Sets
3-8 Reps
@10
6
Tricep Rope Push Down (Cable)
2 Sets
3-8 Reps
@10
7
Stair Climber
1 Set
10 mins
@1
Day 2
1
Stair Climber
1 Set
10 mins
@1
2
Lat Pulldown (Single Arm)
2 Sets
4-8 Reps
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
4-8 Reps
@10
4
Seated Row (Cable)
2 Sets
3-8 Reps
@10
5
Preacher Curl (Machine)
2 Sets
3-8 Reps
@10
6
Bayesian Curl
2 Sets
3-8 Reps
@10
7
Stair Climber
1 Set
10 mins
@1
Day 3
1
Stair Climber
1 Set
10 mins
@1
2
Pendulum Squat
2 Sets
3-8 Reps
@10
3
Back Extension (Weighted)
2 Sets
6-10 Reps
@8
4
Leg Extension
2 Sets
3-8 Reps
@10
5
Lying Leg Curl
2 Sets
3-8 Reps
@10
6
Hip Adductor (Machine)
2 Sets
3-8 Reps
@10
7
Hip Abductor (Machine)
2 Sets
3-8 Reps
@10
8
Standing Calf Raise
2 Sets
10-20 Reps
@10
9
Stair Climber
1 Set
10 mins
@1