Optimal Hypertrophy PPLPP

by mori

Program Description

this program is specifically designed to MAXIMIZE pure muscle growth. While other programs combine powerlifting and bodybuilding goals simultaneously, this program is all about one thing: getting jacked. With such a precise focus on mastering cutting-edge muscle building methods, you will make gains like you never have before. And you’ll have a blast doing it! Note: Repeat from the start of week 1 after week 2. Also, one rest day is optimal preferably after legs.

Program Overview

Level
Advanced, Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
2 weeks
Time Per Workout
60 minutes
Created
Apr 30, 2025 09:13
Last Edited
Jun 18, 2025 08:49

Summary

Unlock your potential with the Optimal Hypertrophy PPLPP program, designed to maximize muscle growth over an intense 2-week period. This 7-day-a-week plan combines push, pull, and leg workouts, focusing on high-rep ranges and strategic intensity to challenge your limits. Each session targets key muscle groups with a variety of exercises, ensuring balanced development and optimal recovery. Get ready to elevate your training and achieve the physique you’ve always wanted!

Muscle Engagement

Front

Back

MuscleSet

Upper Back

12.2%

Biceps

11.4%

Triceps

10.2%

Lats

8.9%

Glutes

6.9%

Hamstrings

6.7%

Front Delts

6.7%

Middle Delts

6.3%

Chest

6.1%

Quadriceps

Abs

4.3%

Rear Delts

2.9%

Abductors

2.9%

Forearms

2.7%

Calves

2.6%

Lower Back

1.9%

Adductors

1.2%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

Day 1

Pull-Up (Bodyweight)

8-10 reps

RPE 8-9

RPE 9-10

Chest Supported Row (Machine)

8-10 reps

RPE 8-9

RPE 9-10

Lat Pulldown (Single Arm)

12-15 reps

RPE 9

RPE 10

Face Pull

10-12 reps

RPE 9

RPE 10

Bayesian Curl

12-15 reps

RPE 9

RPE 10

Seated Cable Crunch

10-12 reps

RPE 9

RPE 10

Day 1

Reverse Bicep Curl (EZ Bar)

8-12 reps

RPE 9-9

RPE 9-10

Reverse Wrist Curl (Dumbbell)

8-12 reps

RPE 9-9

RPE 9-10

Hammer Curl

10-12 reps

RPE 9

RPE 10

Bench Press (Close Grip)

10-12 reps

RPE 9

RPE 10

Preacher Curl (Dumbbell)

12-15 reps

RPE 9

RPE 10

Tricep Pushdown (Cable)

12-15 reps

RPE 9

RPE 10

Decline Crunch (Weighted)

12-15 reps

RPE 9

RPE 10

Day 2

One Arm Lateral Raise (Dumbbell)

10-12 reps

RPE 9

RPE 10

Chest Press (Machine)

8-10 reps

RPE 8-9

RPE 9-10

Chest Fly (Cable)

8-10 reps

RPE 8-9

RPE 10-10

Seated Shoulder Press (Dumbbell)

10-12 reps

RPE 8-9

RPE 9-10

Overhead Tricep Extension (Cable)

12-15 reps

RPE 8-9

RPE 10-10

Tricep Kickback

15-20 reps

RPE 8-9

RPE 10-10

Day 3

Leg Curl

8-10 reps

RPE 8-9

RPE 10-10

Squat (Smith Machine)

6-8 reps

RPE 7-8

RPE 8-9

Glute-Ham Raise

10-12 reps

RPE 7-8

RPE 8-9

Leg Extension

10-12 reps

RPE 9

RPE 10

Standing Calf Raise

15-20 reps

RPE 9

RPE 10

Hip Abductor (Machine)

12-15 reps

RPE 9

RPE 10

Day 4

Single Arm Row (Cable)

8-12 reps

RPE 9-9

RPE 9-10

Lat Pulldown

8-12 reps

RPE 9-9

RPE 9-10

Face Away Cable Curl

10-12 reps

RPE 9

RPE 10

Overhead Tricep Extension (Cable)

10-12 reps

RPE 9

RPE 10

Incline Curl (Dumbbell)

12-15 reps

RPE 9

RPE 10

Tricep Pushdown (Cable)

12-15 reps

RPE 9

RPE 10

Leg Raise (Captain's Chair)

10-20 reps

RPE 9-9

RPE 9-10

Day 5

Bent Over Row (Barbell)

8-10 reps

RPE 8-9

RPE 9-10

Lat Pulldown (Neutral Grip)

8-10 reps

RPE 8-9

RPE 9-10

One Arm Bent Over Row

10-12 reps

RPE 8-9

RPE 9-10

Preacher Curl (EZ Bar)

12-15 reps

RPE 9

RPE 10

Reverse Pec Deck

10-12 reps

RPE 9

RPE 10

Shrug (Dumbbell)

10-12 reps

RPE 9

RPE 10

Day 6

Lateral Raise (Cable)

12-15 reps

RPE 9

RPE 10

Incline Bench Press (Dumbbell)

10-12 reps

RPE 8-9

RPE 9-10

Shoulder Press (Machine)

10-12 reps

RPE 8-9

RPE 9-10

Katana Extension

10-12 reps

RPE 9

RPE 10

Cable Crossover

10-12 reps

RPE 9

RPE 10

Day 7

Romanian Deadlift (Barbell)

8-10 reps

RPE 6-6

RPE 6-7

Leg Press

8-10 reps

RPE 7-8

RPE 8-9

Reverse Lunge (Barbell)

10-12 reps

RPE 8-9

RPE 9-10

Hyperextension

10-12 reps

RPE 9-9

RPE 9-10

Standing Calf Raise

10-12 reps

RPE 9

RPE 10

Hip Abductor (Machine)

12-15 reps

RPE 9

RPE 10

Day 2

One Arm Lateral Raise (Dumbbell)

2 Sets

1 Set

10-12 Reps

@10

Chest Press (Machine)

2 Sets

1 Set

8-10 Reps

@8-9

@9-10

Chest Fly (Cable)

1 Set

8-10 Reps

@8-9

@10-10

Seated Shoulder Press (Dumbbell)

2 Sets

1 Set

10-12 Reps

@8-9

@9-10

Overhead Tricep Extension (Cable)

1 Set

2 Sets

12-15 Reps

@8-9

@10-10

Tricep Kickback

1 Set

15-20 Reps

@8-9

@10-10

Day 3

Leg Curl

2 Sets

1 Set

8-10 Reps

@8-9

@10-10

Squat (Smith Machine)

2 Sets

1 Set

6-8 Reps

@7-8

@8-9

Glute-Ham Raise

2 Sets

1 Set

10-12 Reps

@7-8

@8-9

Leg Extension

2 Sets

1 Set

10-12 Reps

@10

Standing Calf Raise

2 Sets

1 Set

15-20 Reps

@10

Hip Abductor (Machine)

2 Sets

1 Set

12-15 Reps

@10

Day 4

Single Arm Row (Cable)

2 Sets

1 Set

8-12 Reps

@9-9

@9-10

Lat Pulldown

2 Sets

1 Set

8-12 Reps

@9-9

@9-10

Face Away Cable Curl

2 Sets

1 Set

10-12 Reps

@10

Overhead Tricep Extension (Cable)

2 Sets

1 Set

10-12 Reps

@10

Incline Curl (Dumbbell)

1 Set

12-15 Reps

@10

Tricep Pushdown (Cable)

1 Set

12-15 Reps

@10

Leg Raise (Captain's Chair)

2 Sets

1 Set

10-20 Reps

@9-9

@9-10

Day 5

Bent Over Row (Barbell)

2 Sets

1 Set

8-10 Reps

@8-9

@9-10

Lat Pulldown (Neutral Grip)

2 Sets

1 Set

8-10 Reps

@8-9

@9-10

One Arm Bent Over Row

1 Set

10-12 Reps

@8-9

@9-10

Preacher Curl (EZ Bar)

2 Sets

1 Set

12-15 Reps

@10

Reverse Pec Deck

2 Sets

1 Set

10-12 Reps

@10

Shrug (Dumbbell)

2 Sets

1 Set

10-12 Reps

@10

Day 6

Lateral Raise (Cable)

2 Sets

1 Set

12-15 Reps

@10

Incline Bench Press (Dumbbell)

2 Sets

1 Set

10-12 Reps

@8-9

@9-10

Shoulder Press (Machine)

2 Sets

1 Set

10-12 Reps

@8-9

@9-10

Katana Extension

2 Sets

1 Set

10-12 Reps

@10

Cable Crossover

2 Sets

1 Set

10-12 Reps

@10

Day 7

Romanian Deadlift (Barbell)

2 Sets

1 Set

8-10 Reps

@6-6

@6-7

Leg Press

2 Sets

1 Set

8-10 Reps

@7-8

@8-9

Reverse Lunge (Barbell)

2 Sets

10-12 Reps

@8-9

@9-10

Hyperextension

1 Set

10-12 Reps

@9-9

@9-10

Standing Calf Raise

2 Sets

1 Set

10-12 Reps

@10

Hip Abductor (Machine)

2 Sets

1 Set

12-15 Reps

@10

Day 1

Pull-Up (Bodyweight)

2 Sets

1 Set

8-10 Reps

@8-9

@9-10

Chest Supported Row (Machine)

1 Set

2 Sets

8-10 Reps

@8-9

@9-10

Lat Pulldown (Single Arm)

1 Set

12-15 Reps

@10

Face Pull

2 Sets

1 Set

10-12 Reps

@10

Bayesian Curl

2 Sets

1 Set

12-15 Reps

@10

Seated Cable Crunch

1 Set

10-12 Reps

@10