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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
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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
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
RPE 8-9
2
Squat (Paused)
2
5 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 8-9
5
Leg Curl
3
10-12 reps
RPE 9-10
6
Seated Calf Raise
4
10-12 reps
RPE 9-10
7
Decline Crunch (Weighted)
3
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
RPE 8-9
2
Squat (Paused)
2
5 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 8-9
5
Leg Curl
3
10-12 reps
RPE 9-10
6
Seated Calf Raise
4
10-12 reps
RPE 9-10
7
Decline Crunch (Weighted)
3
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
RPE 8-9
2
Squat (Paused)
2
5 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 8-9
5
Leg Curl
3
10-12 reps
RPE 9-10
6
Seated Calf Raise
4
10-12 reps
RPE 9-10
7
Decline Crunch (Weighted)
3
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
RPE 8-9
2
Squat (Paused)
2
5 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 8-9
5
Leg Curl
3
10-12 reps
RPE 9-10
6
Seated Calf Raise
4
10-12 reps
RPE 9-10
7
Decline Crunch (Weighted)
3
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
RPE 8-9
2
Squat (Paused)
2
5 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 8-9
5
Leg Curl
3
10-12 reps
RPE 9-10
6
Seated Calf Raise
4
10-12 reps
RPE 9-10
7
Decline Crunch (Weighted)
3
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
RPE 8-9
2
Squat (Paused)
2
5 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 8-9
5
Leg Curl
3
10-12 reps
RPE 9-10
6
Seated Calf Raise
4
10-12 reps
RPE 9-10
7
Decline Crunch (Weighted)
3
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9
6A
One Handed Cable Press Around
2
12-15 reps
RPE 9-10
6B
Pec Static Stretch
2
0.5 mins
RPE 9-10
7
Lateral Raise (Cable)
3
12-15 reps
RPE 9-10
8A
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
8B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9-10
9
N1 Style Cross Body Tricep Extension
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
1
1
10 reps
10 reps
5 reps
RPE 6-6.5
RPE 10-10
RPE 10-10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
3A
Pullover (Dumbbell)
2
10-12 reps
RPE 9-10
3B
Stretching
2
0.5 mins
RPE 7
4
Face Pull
3
12-15 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
1
1
10 reps
10 reps
5 reps
RPE 6-6.5
RPE 10-10
RPE 10-10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
3A
Pullover (Dumbbell)
2
10-12 reps
RPE 9-10
3B
Stretching
2
0.5 mins
RPE 7
4
Face Pull
3
12-15 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9
6A
One Handed Cable Press Around
2
12-15 reps
RPE 9-10
6B
Pec Static Stretch
2
0.5 mins
RPE 9-10
7
Lateral Raise (Cable)
3
12-15 reps
RPE 9-10
8A
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
8B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9-10
9
N1 Style Cross Body Tricep Extension
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9
6A
One Handed Cable Press Around
2
12-15 reps
RPE 9-10
6B
Pec Static Stretch
2
0.5 mins
RPE 9-10
7
Lateral Raise (Cable)
3
12-15 reps
RPE 9-10
8A
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
8B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9-10
9
N1 Style Cross Body Tricep Extension
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9
6A
One Handed Cable Press Around
2
12-15 reps
RPE 9-10
6B
Pec Static Stretch
2
0.5 mins
RPE 9-10
7
Lateral Raise (Cable)
3
12-15 reps
RPE 9-10
8A
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
8B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9-10
9
N1 Style Cross Body Tricep Extension
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
1
1
10 reps
10 reps
5 reps
RPE 6-6.5
RPE 10-10
RPE 10-10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
3A
Pullover (Dumbbell)
2
10-12 reps
RPE 9-10
3B
Stretching
2
0.5 mins
RPE 7
4
Face Pull
3
12-15 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9
6A
One Handed Cable Press Around
2
12-15 reps
RPE 9-10
6B
Pec Static Stretch
2
0.5 mins
RPE 9-10
7
Lateral Raise (Cable)
3
12-15 reps
RPE 9-10
8A
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
8B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9-10
9
N1 Style Cross Body Tricep Extension
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9
6A
One Handed Cable Press Around
2
12-15 reps
RPE 9-10
6B
Pec Static Stretch
2
0.5 mins
RPE 9-10
7
Lateral Raise (Cable)
3
12-15 reps
RPE 9-10
8A
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
8B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9-10
9
N1 Style Cross Body Tricep Extension
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
1
1
10 reps
10 reps
5 reps
RPE 6-6.5
RPE 10-10
RPE 10-10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
3A
Pullover (Dumbbell)
2
10-12 reps
RPE 9-10
3B
Stretching
2
0.5 mins
RPE 7
4
Face Pull
3
12-15 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
1
1
10 reps
10 reps
5 reps
RPE 6-6.5
RPE 10-10
RPE 10-10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
3A
Pullover (Dumbbell)
2
10-12 reps
RPE 9-10
3B
Stretching
2
0.5 mins
RPE 7
4
Face Pull
3
12-15 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
1
1
10 reps
10 reps
5 reps
RPE 6-6.5
RPE 10-10
RPE 10-10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
3A
Pullover (Dumbbell)
2
10-12 reps
RPE 9-10
3B
Stretching
2
0.5 mins
RPE 7
4
Face Pull
3
12-15 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
RPE 8-9
3
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Chin-Up (Bodyweight)
2
8-10 reps
RPE 8-9
5
Leg Press (45 Degrees)
3
10-12 reps
RPE 8-9
6
Kroc Row
2
10-12 reps
RPE 8-9
7
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
RPE 8-9
3
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Chin-Up (Bodyweight)
2
8-10 reps
RPE 8-9
5
Leg Press (45 Degrees)
3
10-12 reps
RPE 8-9
6
Kroc Row
2
10-12 reps
RPE 8-9
7
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
RPE 8-9
3
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Chin-Up (Bodyweight)
2
8-10 reps
RPE 8-9
5
Leg Press (45 Degrees)
3
10-12 reps
RPE 8-9
6
Kroc Row
2
10-12 reps
RPE 8-9
7
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
RPE 8-9
3
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Chin-Up (Bodyweight)
2
8-10 reps
RPE 8-9
5
Leg Press (45 Degrees)
3
10-12 reps
RPE 8-9
6
Kroc Row
2
10-12 reps
RPE 8-9
7
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
RPE 8-9
3
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Chin-Up (Bodyweight)
2
8-10 reps
RPE 8-9
5
Leg Press (45 Degrees)
3
10-12 reps
RPE 8-9
6
Kroc Row
2
10-12 reps
RPE 8-9
7
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
RPE 8-9
3
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Chin-Up (Bodyweight)
2
8-10 reps
RPE 8-9
5
Leg Press (45 Degrees)
3
10-12 reps
RPE 8-9
6
Kroc Row
2
10-12 reps
RPE 8-9
7
Push Up
1
AMRAP
RPE 10
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