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Bobby ppl phase 1
by Robert Y.
1 athletes joined
Program Description
Ppl phase 1
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Apr 06, 2024 08:17
Last Edited
Jun 25, 2024 05:55
down_app
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
2-4 Reps
@8-9
2
Squat (Paused)
2 Sets
5 Reps
@8-9
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8-9
4
Walking Lunge (Dumbbell)
2 Sets
10 Reps
@8-9
5
Leg Curl
3 Sets
10-12 Reps
@9-10
6
Seated Calf Raise
4 Sets
10-12 Reps
@9-10
7
Decline Crunch (Weighted)
3 Sets
10-12 Reps
@9-10
Day 2
1
Bench Press (Barbell)
1 Set
3-5 Reps
@8-9
2
Larsen Press (Barbell)
2 Sets
10 Reps
@8-9
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8-9
6A
One Handed Cable Press Around
2 Sets
12-15 Reps
@9-10
6B
Pec Static Stretch
2 Sets
0.5 mins
@9-10
7
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9-10
8A
Tricep Pushdown (Cable)
3 Sets
8 Reps
@9-10
8B
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@9-10
9
N1 Style Cross Body Tricep Extension
2 Sets
10-12 Reps
@10
Day 3
1
Lat Pulldown
4 Sets
1 Set
1 Set
10 Reps
10 Reps
5 Reps
@6-6.5
@10-10
@10-10
2
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@8-9
3A
Pullover (Dumbbell)
2 Sets
10-12 Reps
@9-10
3B
Stretching
2 Sets
0.5 mins
@7
4
Face Pull
3 Sets
12-15 Reps
@9-10
5
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@9-10
6
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
@10
Day 4
1
Deadlift (Barbell)
1 Set
5 Reps
@8-9
2
Stiff Leg Deadlift
2 Sets
8 Reps
@8-9
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
12 Reps
@8-9
@8-9
@8-9
4
Chin-Up (Bodyweight)
2 Sets
8-10 Reps
@8-9
5
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@8-9
6
Kroc Row
2 Sets
10-12 Reps
@8-9
7
Push Up
1 Set
AMRAP
@10