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Pplarms pp

by Tajus V.
1 athletes joined

Program Description

**Pplarms pp** is a dynamic 1-week program designed to maximize your upper body strength and muscle definition. With six days of focused training, you'll engage in a balanced mix of pushing and pulling exercises, targeting your chest, back, shoulders, and arms. Each workout incorporates a variety of equipment, including barbells, machines, and cables, ensuring a comprehensive approach to muscle development. Get ready to elevate your lifting game and sculpt your physique with this intense, results-driven regimen!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    Feb 22, 2026 05:36
  • Last Edited
    Feb 22, 2026 06:51
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.8%
Front Delts
12.3%
Biceps
10.8%
Lats
8.6%
Upper Back
8.6%
Chest
7.8%
Middle Delts
7.8%
Hamstrings
5.8%
Forearms
3.9%
Glutes
3.7%
Lower Back
3.5%
Abs
3.2%
Quadriceps
3%
Rear Delts
1.9%
Calves
1.3%
Abductors
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
6 reps
RPE 6
RPE 10
2
Pec Deck (Machine)
1
2
5 reps
6 reps
RPE 6
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
5 reps
6 reps
RPE 6
RPE 10
4
Single Arm Tricep Extension (Cable)
1
2
5 reps
6 reps
RPE 6
RPE 10
5
JM Press (Smith Machine)
1
2
5 reps
6 reps
RPE 6
RPE 10
6
Shoulder Press (Machine)
1
2
5 reps
6 reps
RPE 6
RPE 10
7
Lateral Raise (Cable)
1
2
5 reps
6 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
5 reps
6 reps
RPE 6
RPE 10
-
2
High Row
1
2
5 reps
6 reps
RPE 6
RPE 10
3
Single Arm Iso Row
1
2
5 reps
6 reps
RPE 6
RPE 10
4
Preacher Curl (Barbell)
1
2
5 reps
6 reps
RPE 6
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
2
5 reps
6 reps
RPE 6
RPE 10
6
Abs Crunch (Machine)
1
2
5 reps
6 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
2
5 reps
6 reps
RPE 6
RPE 10
2
Straight leg Deadlift
2
2
1
5 reps
6 reps
RPE 6
RPE 10
RPE 10
3
Hip Thrust (Barbell)
1
2
5 reps
6 reps
RPE 6
RPE 10
4
Leg Extension
1
2
5 reps
6 reps
RPE 6
RPE 10
5
Hamstring Curl
1
2
5 reps
6 reps
RPE 6
RPE 10
6
Calf Raise (Leg Press)
1
2
5 reps
6 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
5 reps
6 reps
RPE 6
RPE 10
2
Lateral Raise (Cable)
1
2
5 reps
6 reps
RPE 6
RPE 10
3
Preacher Curl (Barbell)
1
2
5 reps
6 reps
RPE 6
RPE 10
4
Incline Hammer Curl (Dumbbell)
1
2
5 reps
6 reps
RPE 6
RPE 10
5
Single Arm Tricep Extension (Cable)
1
2
5 reps
6 reps
RPE 6
RPE 10
6
JM Press (Smith Machine)
1
2
5 reps
6 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
6 reps
RPE 6
RPE 10
2
Pec Deck (Machine)
1
2
5 reps
6 reps
RPE 6
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
5 reps
6 reps
RPE 6
RPE 10
4
Single Arm Tricep Extension (Cable)
1
2
5 reps
6 reps
RPE 6
RPE 10
5
JM Press (Smith Machine)
1
2
5 reps
6 reps
RPE 6
RPE 10
6
Shoulder Press (Machine)
1
2
5 reps
6 reps
RPE 6
RPE 10
7
Lateral Raise (Cable)
1
2
5 reps
6 reps
RPE 6
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
5 reps
6 reps
RPE 6
RPE 10
-
2
High Row
1
2
5 reps
6 reps
RPE 6
RPE 10
3
Single Arm Iso Row
1
2
5 reps
6 reps
RPE 6
RPE 10
4
Preacher Curl (Barbell)
1
2
5 reps
6 reps
RPE 6
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
2
5 reps
6 reps
RPE 6
RPE 10
6
Abs Crunch (Machine)
1
2
5 reps
6 reps
RPE 6
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5 Reps
6 Reps
@6
@10
2
Pec Deck (Machine)
1 Set
2 Sets
5 Reps
6 Reps
@6
@10
3
Incline Bench Press (Smith Machine)
1 Set
2 Sets
5 Reps
6 Reps
@6
@10
4
Single Arm Tricep Extension (Cable)
1 Set
2 Sets
5 Reps
6 Reps
@6
@10
5
JM Press (Smith Machine)
1 Set
2 Sets
5 Reps
6 Reps
@6
@10
6
Shoulder Press (Machine)
1 Set
2 Sets
5 Reps
6 Reps
@6
@10
7
Lateral Raise (Cable)
1 Set
2 Sets
5 Reps
6 Reps
@6
@10
Day 2
1
Lat Pulldown
1 Set
2 Sets
1 Set
5 Reps
6 Reps
@6
@10
-
2
High Row
1 Set
2 Sets
5 Reps
6 Reps
@6
@10
3
Single Arm Iso Row
1 Set
2 Sets
5 Reps
6 Reps
@6
@10
4
Preacher Curl (Barbell)
1 Set
2 Sets
5 Reps
6 Reps
@6
@10
5
Incline Hammer Curl (Dumbbell)
1 Set
2 Sets
5 Reps
6 Reps
@6
@10
6
Abs Crunch (Machine)
1 Set
2 Sets
5 Reps
6 Reps
@6
@10
Day 3
1
Leg Press
2 Sets
2 Sets
5 Reps
6 Reps
@6
@10
2
Straight leg Deadlift
2 Sets
2 Sets
1 Set
5 Reps
6 Reps
@6
@10
@10
3
Hip Thrust (Barbell)
1 Set
2 Sets
5 Reps
6 Reps
@6
@10
4
Leg Extension
1 Set
2 Sets
5 Reps
6 Reps
@6
@10
5
Hamstring Curl
1 Set
2 Sets
5 Reps
6 Reps
@6
@10
6
Calf Raise (Leg Press)
1 Set
2 Sets
5 Reps
6 Reps
@6
@10
Day 4
1
Shoulder Press (Machine)
1 Set
2 Sets
5 Reps
6 Reps
@6
@10
2
Lateral Raise (Cable)
1 Set
2 Sets
5 Reps
6 Reps
@6
@10
3
Preacher Curl (Barbell)
1 Set
2 Sets
5 Reps
6 Reps
@6
@10
4
Incline Hammer Curl (Dumbbell)
1 Set
2 Sets
5 Reps
6 Reps
@6
@10
5
Single Arm Tricep Extension (Cable)
1 Set
2 Sets
5 Reps
6 Reps
@6
@10
6
JM Press (Smith Machine)
1 Set
2 Sets
5 Reps
6 Reps
@6
@10
Day 5
1
Bench Press (Barbell)
1 Set
2 Sets
5 Reps
6 Reps
@6
@10
2
Pec Deck (Machine)
1 Set
2 Sets
5 Reps
6 Reps
@6
@10
3
Incline Bench Press (Smith Machine)
1 Set
2 Sets
5 Reps
6 Reps
@6
@10
4
Single Arm Tricep Extension (Cable)
1 Set
2 Sets
5 Reps
6 Reps
@6
@10
5
JM Press (Smith Machine)
1 Set
2 Sets
5 Reps
6 Reps
@6
@10
6
Shoulder Press (Machine)
1 Set
2 Sets
5 Reps
6 Reps
@6
@10
7
Lateral Raise (Cable)
1 Set
2 Sets
5 Reps
6 Reps
@6
@10
Day 6
1
Lat Pulldown
1 Set
2 Sets
1 Set
5 Reps
6 Reps
@6
@10
-
2
High Row
1 Set
2 Sets
5 Reps
6 Reps
@6
@10
3
Single Arm Iso Row
1 Set
2 Sets
5 Reps
6 Reps
@6
@10
4
Preacher Curl (Barbell)
1 Set
2 Sets
5 Reps
6 Reps
@6
@10
5
Incline Hammer Curl (Dumbbell)
1 Set
2 Sets
5 Reps
6 Reps
@6
@10
6
Abs Crunch (Machine)
1 Set
2 Sets
5 Reps
6 Reps
@6
@10