Cole Burden PPL | Workout Programs | Boostcamp App |

Cole Burden PPL

by Cole B.

6 athletes joined

Program Description

Increase strength on the three main compound lifts while building size.

Program Overview

Level

Intermediate

Goal

Powerbuilding

Equipment

Full Gym

Program Length

6 weeks

Time Per Workout

90 minutes

Created

Dec 03, 2023 04:24

Last Edited

Jun 21, 2024 12:20

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Day 5

1

Pull-Up (Weighted)

5 Sets

10 Reps

2

Pendlay Row

4 Sets

8 Reps

3

Bicep Curl (Dumbbell)

4 Sets

10 Reps

4

Preacher Curl (Barbell)

3 Sets

12 Reps

5

Rear Delt Fly (Machine)

4 Sets

10 Reps

Day 2

1

Pull-Up (Weighted)

5 Sets

10 Reps

2

Pendlay Row

4 Sets

8 Reps

3

Bicep Curl (Dumbbell)

4 Sets

10 Reps

4

Preacher Curl (Barbell)

3 Sets

12 Reps

5

Rear Delt Fly (Machine)

4 Sets

10 Reps

Day 1

1

Bench Press (Barbell)

5 Sets

3 Reps

85%

2

Incline Bench Press (Dumbbell)

3 Sets

8 Reps

3

Chest Fly (Cable)

3 Sets

15 Reps

4

Seated Shoulder Press (Dumbbell)

3 Sets

8 Reps

5

Lateral Raise (Dumbbell)

4 Sets

15 Reps

6

Tricep Extension (Cable)

5 Sets

20 Reps

Day 4

1

Bench Press (Barbell)

5 Sets

8 Reps

75%

2

Incline Bench Press (Dumbbell)

3 Sets

8 Reps

3

Chest Fly (Cable)

3 Sets

15 Reps

4

Seated Shoulder Press (Dumbbell)

3 Sets

8 Reps

5

Lateral Raise (Dumbbell)

4 Sets

15 Reps

6

Tricep Extension (Cable)

5 Sets

20 Reps

Day 3

1

Squat (Barbell)

5 Sets

5 Reps

80%

2

Leg Press

3 Sets

15 Reps

3

Leg Extension

4 Sets

10 Reps

4

Lying Leg Curl

5 Sets

15 Reps

5

Seated Calf Raise

5 Sets

20 Reps

Day 6

1

Deadlift (Barbell)

5 Sets

5 Reps

80%

2

Leg Press

4 Sets

15 Reps

3

Lying Leg Curl

3 Sets

15 Reps

4

Leg Extension

4 Sets

10 Reps

5

Seated Calf Raise

5 Sets

20 Reps