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Riz PPL

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1 athletes joined

Program Description

Muscle gains

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    May 17, 2025 11:29
  • Last Edited
    May 25, 2025 03:35
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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 (Smith Machine)
3
4-8 reps
RPE 10
2
Chest Fly (Machine)
3
12-15 reps
RPE 10
3
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
4-8 reps
RPE 10
2
Chest Fly (Machine)
3
12-15 reps
RPE 10
3
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
4-8 reps
RPE 10
2
Chest Fly (Machine)
3
12-15 reps
RPE 10
3
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
4-8 reps
RPE 10
2
Chest Fly (Machine)
3
12-15 reps
RPE 10
3
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
4-8 reps
RPE 10
2
Chest Fly (Machine)
3
12-15 reps
RPE 10
3
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
4-8 reps
RPE 10
2
Chest Fly (Machine)
3
12-15 reps
RPE 10
3
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
4-8 reps
RPE 10
2
Chest Fly (Machine)
3
12-15 reps
RPE 10
3
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
4-8 reps
RPE 10
2
Chest Fly (Machine)
3
12-15 reps
RPE 10
3
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
Chest Supported Row (Machine)
3
12-15 reps
RPE 10
3
Pull Around
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Face Away Cable Curl
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
Chest Supported Row (Machine)
3
12-15 reps
RPE 10
3
Pull Around
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Face Away Cable Curl
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
Chest Supported Row (Machine)
3
12-15 reps
RPE 10
3
Pull Around
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Face Away Cable Curl
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
Chest Supported Row (Machine)
3
12-15 reps
RPE 10
3
Pull Around
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Face Away Cable Curl
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
Chest Supported Row (Machine)
3
12-15 reps
RPE 10
3
Pull Around
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Face Away Cable Curl
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
Chest Supported Row (Machine)
3
12-15 reps
RPE 10
3
Pull Around
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Face Away Cable Curl
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
Chest Supported Row (Machine)
3
12-15 reps
RPE 10
3
Pull Around
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Face Away Cable Curl
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
Chest Supported Row (Machine)
3
12-15 reps
RPE 10
3
Pull Around
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Face Away Cable Curl
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 10
2
Good Morning
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 10
2
Good Morning
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 10
2
Good Morning
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 10
2
Good Morning
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 10
2
Good Morning
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 10
2
Good Morning
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 10
2
Good Morning
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 10
2
Good Morning
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Smith Machine)
3 Sets
4-8 Reps
@10
2
Chest Fly (Machine)
3 Sets
12-15 Reps
@10
3
One Arm Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
12-15 Reps
@10
2
Chest Supported Row (Machine)
3 Sets
12-15 Reps
@10
3
Pull Around
3 Sets
12-15 Reps
@10
4
Pendlay Row
3 Sets
12-15 Reps
@10
5
Face Away Cable Curl
3 Sets
12-15 Reps
@10
Day 3
1
Squat (Smith Machine)
3 Sets
6 Reps
@10
2
Good Morning
3 Sets
12-15 Reps
@10
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Seated Hamstring Curl
3 Sets
12-15 Reps
@10
5
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@10
6
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
@10