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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.
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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
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
-