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BoostcampPNG

classic ppl era 😉

by hannah M.
2 athletes joined

Program Description

lift

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    100 minutes
  • Created
    May 26, 2024 06:47
  • Last Edited
    Aug 29, 2024 03:31
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
3
T-Bar Row
3
10 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8
5
Single Arm High Row (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
10 reps
RPE 8
2
Face Pull
3
10 reps
RPE 8
3
Hammer Curl
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
T-Bar Row
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
10 reps
RPE 8
2
Face Pull
3
10 reps
RPE 8
3
Hammer Curl
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
T-Bar Row
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
10 reps
RPE 8
2
Face Pull
3
10 reps
RPE 8
3
Hammer Curl
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
T-Bar Row
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
10 reps
RPE 8
2
Face Pull
3
10 reps
RPE 8
3
Hammer Curl
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
T-Bar Row
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
10 reps
RPE 8
2
Face Pull
3
10 reps
RPE 8
3
Hammer Curl
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
T-Bar Row
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
10 reps
RPE 8
2
Face Pull
3
10 reps
RPE 8
3
Hammer Curl
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
T-Bar Row
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
10 reps
RPE 8
2
Face Pull
3
10 reps
RPE 8
3
Hammer Curl
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
T-Bar Row
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Back Extension
3
10 reps
RPE 8
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Back Extension
3
10 reps
RPE 8
3
Hack Squat
3
10 reps
RPE 8
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Back Extension
3
10 reps
RPE 8
3
Hack Squat
3
10 reps
RPE 8
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Back Extension
3
10 reps
RPE 8
3
Hack Squat
3
10 reps
RPE 8
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Back Extension
3
10 reps
RPE 8
3
Hack Squat
3
10 reps
RPE 8
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Back Extension
3
10 reps
RPE 8
3
Hack Squat
3
10 reps
RPE 8
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Back Extension
3
10 reps
RPE 8
3
Hack Squat
3
10 reps
RPE 8
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Back Extension
3
10 reps
RPE 8
3
Hack Squat
3
10 reps
RPE 8
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
French Press
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Skull Crusher
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Skull Crusher
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Skull Crusher
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Skull Crusher
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Skull Crusher
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Skull Crusher
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Skull Crusher
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
RPE 8
2
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
RPE 8
2
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
RPE 8
2
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
RPE 8
2
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
RPE 8
2
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
RPE 8
2
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
RPE 8
2
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
RPE 8
2
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
elevated goblet squat ( dumbbell )
3
10 reps
RPE 8
3
Standing Calf Raise
3
10 reps
RPE 8
4
Hack Squat
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
elevated goblet squat ( dumbbell )
3
10 reps
RPE 8
3
Hack Squat
3
10 reps
RPE 8
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
elevated goblet squat ( dumbbell )
3
10 reps
RPE 8
3
Standing Calf Raise
3
10 reps
RPE 8
4
Hack Squat
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
elevated goblet squat ( dumbbell )
3
10 reps
RPE 8
3
Standing Calf Raise
3
10 reps
RPE 8
4
Hack Squat
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
elevated goblet squat ( dumbbell )
3
10 reps
RPE 8
3
Standing Calf Raise
3
10 reps
RPE 8
4
Hack Squat
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
elevated goblet squat ( dumbbell )
3
10 reps
RPE 8
3
Standing Calf Raise
3
10 reps
RPE 8
4
Hack Squat
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
elevated goblet squat ( dumbbell )
3
10 reps
RPE 8
3
Standing Calf Raise
3
10 reps
RPE 8
4
Hack Squat
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
elevated goblet squat ( dumbbell )
3
10 reps
RPE 8
3
Standing Calf Raise
3
10 reps
RPE 8
4
Hack Squat
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
Day 5
1
T-Bar Row
3 Sets
10 Reps
@8
2
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
3
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8
5
Standing Pullover (Cable)
3 Sets
10 Reps
@8
Day 2
1
Hammer Curl
3 Sets
10 Reps
@8
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
3
T-Bar Row
3 Sets
10 Reps
@8
4
Face Pull
3 Sets
10 Reps
@8
5
Single Arm High Row (Cable)
3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
3
Back Extension
3 Sets
10 Reps
@8
4
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
5
Lying Leg Curl
3 Sets
10 Reps
@8
Day 6
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
elevated goblet squat ( dumbbell )
3 Sets
10 Reps
@8
3
Standing Calf Raise
3 Sets
10 Reps
@8
4
Hack Squat
3 Sets
10 Reps
@8
5
Leg Extension
3 Sets
10 Reps
@8
Day 4
1
Bench Press (Close Grip)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
French Press
3 Sets
10 Reps
@8
4
Chest Fly (Cable)
3 Sets
10 Reps
@8
5
Lateral Raise (Cable)
3 Sets
10 Reps
@8