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BoostcampPNG

Maximus PPL

by Benjamin W.
1 athletes joined
4.0
(1 rating)

Program Description

Strength and volume

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 28, 2025 09:54
  • Last Edited
    Jun 17, 2025 12:21

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.3%
Quadriceps
10.5%
Abs
9.8%
Chest
9.7%
Upper Back
9.3%
Glutes
7.7%
Front Delts
7.2%
Hamstrings
7.2%
Middle Delts
5.3%
Biceps
5%
Lats
5%
Lower Back
3.4%
Calves
2.8%
Rear Delts
2.5%
Adductors
1.7%
Forearms
0.6%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Pec Deck (Machine)
4
15 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Standing Shoulder Press (Dumbbell)
3
15 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Tricep Pushdown (Cable)
4
15 reps
-
9
Overhead Tricep Extension (Cable)
4
15 reps
-
10
Sit Up
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Pec Deck (Machine)
4
15 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Standing Shoulder Press (Dumbbell)
3
15 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Tricep Pushdown (Cable)
4
15 reps
-
9
Overhead Tricep Extension (Cable)
4
15 reps
-
10
Sit Up
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
4
15 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Deadlift (Barbell)
5
5 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Lying Cable Curl
4
15 reps
-
7
Abs Crunch (Bodyweight)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
4
15 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Deadlift (Barbell)
5
5 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Lying Cable Curl
4
15 reps
-
7
Abs Crunch (Bodyweight)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3
Back Extension
2
10 reps
-
4
Hamstring Curl
4
15 reps
-
5
Leg Extension
4
15 reps
-
6
Seated Calf Raise
4
50 reps
-
7
Ab Wheel
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3
Back Extension
2
10 reps
-
4
Hamstring Curl
4
15 reps
-
5
Leg Extension
4
15 reps
-
6
Seated Calf Raise
4
50 reps
-
7
Ab Wheel
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Pec Deck (Machine)
4
15 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Standing Shoulder Press (Dumbbell)
3
15 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Tricep Pushdown (Cable)
4
15 reps
-
9
Overhead Tricep Extension (Cable)
4
15 reps
-
10
Sit Up
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Pec Deck (Machine)
4
15 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Standing Shoulder Press (Dumbbell)
3
15 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Tricep Pushdown (Cable)
4
15 reps
-
9
Overhead Tricep Extension (Cable)
4
15 reps
-
10
Sit Up
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
4
15 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Deadlift (Barbell)
5
5 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Lying Cable Curl
4
15 reps
-
7
Abs Crunch (Bodyweight)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
4
15 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Deadlift (Barbell)
5
5 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Lying Cable Curl
4
15 reps
-
7
Abs Crunch (Bodyweight)
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3
Back Extension
2
10 reps
-
4
Hamstring Curl
4
15 reps
-
5
Leg Extension
4
15 reps
-
6
Seated Calf Raise
4
50 reps
-
7
Ab Wheel
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3
Back Extension
2
10 reps
-
4
Hamstring Curl
4
15 reps
-
5
Leg Extension
4
15 reps
-
6
Seated Calf Raise
4
50 reps
-
7
Ab Wheel
4
15 reps
-
Week 1
1 / 2 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
3
Dip (Bodyweight)
3 Sets
10 Reps
-
4
Pec Deck (Machine)
4 Sets
15 Reps
-
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
-
6
Standing Shoulder Press (Dumbbell)
3 Sets
15 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
8
Tricep Pushdown (Cable)
4 Sets
15 Reps
-
9
Overhead Tricep Extension (Cable)
4 Sets
15 Reps
-
10
Sit Up
4 Sets
20 Reps
-
Day 2
1
Lat Pulldown
4 Sets
12 Reps
-
2
Seated Row (Cable)
4 Sets
15 Reps
-
3
Shrug (Dumbbell)
3 Sets
15 Reps
-
4
Deadlift (Barbell)
5 Sets
5 Reps
-
5
Bicep Curl (EZ Bar)
4 Sets
12 Reps
-
6
Lying Cable Curl
4 Sets
15 Reps
-
7
Abs Crunch (Bodyweight)
4 Sets
20 Reps
-
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
3
Dip (Bodyweight)
3 Sets
10 Reps
-
4
Pec Deck (Machine)
4 Sets
15 Reps
-
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
-
6
Standing Shoulder Press (Dumbbell)
3 Sets
15 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
8
Tricep Pushdown (Cable)
4 Sets
15 Reps
-
9
Overhead Tricep Extension (Cable)
4 Sets
15 Reps
-
10
Sit Up
4 Sets
20 Reps
-
Day 5
1
Lat Pulldown
4 Sets
12 Reps
-
2
Seated Row (Cable)
4 Sets
15 Reps
-
3
Shrug (Dumbbell)
3 Sets
15 Reps
-
4
Deadlift (Barbell)
5 Sets
5 Reps
-
5
Bicep Curl (EZ Bar)
4 Sets
12 Reps
-
6
Lying Cable Curl
4 Sets
15 Reps
-
7
Abs Crunch (Bodyweight)
4 Sets
20 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Lunge (Dumbbell)
2 Sets
10 Reps
-
3
Back Extension
2 Sets
10 Reps
-
4
Hamstring Curl
4 Sets
15 Reps
-
5
Leg Extension
4 Sets
15 Reps
-
6
Seated Calf Raise
4 Sets
50 Reps
-
7
Ab Wheel
4 Sets
15 Reps
-
Day 6
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Lunge (Dumbbell)
2 Sets
10 Reps
-
3
Back Extension
2 Sets
10 Reps
-
4
Hamstring Curl
4 Sets
15 Reps
-
5
Leg Extension
4 Sets
15 Reps
-
6
Seated Calf Raise
4 Sets
50 Reps
-
7
Ab Wheel
4 Sets
15 Reps
-