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BoostcampPNG

JD PPL

by Jedi Kouadio
1 athletes joined

Program Description

get back into shape

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 11, 2025 01:27
  • Last Edited
    Oct 16, 2025 01:14
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.2%
Glutes
10.8%
Triceps
10.8%
Quadriceps
10.2%
Lats
9.9%
Upper Back
8.4%
Chest
7.5%
Lower Back
6.8%
Front Delts
6.8%
Middle Delts
6.8%
Biceps
4.7%
Abs
2.4%
Adductors
0.7%
Forearms
0.7%
Abductors
0.7%
Rear Delts
0.7%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Leg Extension
3
-
4
Hyperextension
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Leg Extension
3
-
4
Hyperextension
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Leg Extension
3
-
4
Hyperextension
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Leg Extension
3
-
4
Hyperextension
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Leg Extension
3
-
4
Hyperextension
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Leg Extension
3
-
4
Hyperextension
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Leg Extension
3
-
4
Hyperextension
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Leg Extension
3
-
4
Hyperextension
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Leg Extension
3
-
4
Hyperextension
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Leg Extension
3
-
4
Hyperextension
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Good Morning
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Pull-Up (Assisted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Good Morning
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Pull-Up (Assisted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Good Morning
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Pull-Up (Assisted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Good Morning
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Pull-Up (Assisted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Good Morning
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Pull-Up (Assisted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Good Morning
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Pull-Up (Assisted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Good Morning
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Pull-Up (Assisted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Good Morning
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Pull-Up (Assisted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Good Morning
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Pull-Up (Assisted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Good Morning
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Pull-Up (Assisted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Step-Up (Weighted)
3
-
5
Romanian Deadlift (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Step-Up (Weighted)
3
-
5
Romanian Deadlift (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Step-Up (Weighted)
3
-
5
Romanian Deadlift (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Step-Up (Weighted)
3
-
5
Romanian Deadlift (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Step-Up (Weighted)
3
-
5
Romanian Deadlift (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Step-Up (Weighted)
3
-
5
Romanian Deadlift (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Step-Up (Weighted)
3
-
5
Romanian Deadlift (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Step-Up (Weighted)
3
-
5
Romanian Deadlift (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Step-Up (Weighted)
3
-
5
Romanian Deadlift (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Step-Up (Weighted)
3
-
5
Romanian Deadlift (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Good Morning
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Pull-Up (Assisted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Good Morning
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Pull-Up (Assisted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Good Morning
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Pull-Up (Assisted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Good Morning
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Pull-Up (Assisted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Good Morning
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Pull-Up (Assisted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Good Morning
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Pull-Up (Assisted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Good Morning
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Pull-Up (Assisted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Good Morning
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Pull-Up (Assisted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Good Morning
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Pull-Up (Assisted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
-
2
Good Morning
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Pull-Up (Assisted)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
Week 1
1 / 10 Weeks
Day 2
1
Barbell Row
5 Sets
-
2
Good Morning
3 Sets
-
3
Standing Pullover (Cable)
3 Sets
-
4
Bicep Curl (Dumbbell)
3 Sets
-
5
Pull-Up (Assisted)
3 Sets
-
Day 1
1
Squat (Barbell)
3 Sets
-
2
Leg Press (45 Degrees)
3 Sets
-
3
Leg Extension
3 Sets
-
4
Hyperextension
3 Sets
-
5
Bulgarian Split Squat (Dumbbell)
3 Sets
-
Day 3
1
Bench Press (Barbell)
3 Sets
-
2
Overhead Press (Barbell)
3 Sets
-
3
Tricep Extension (Cable)
3 Sets
-
4
Dip (Assisted)
3 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-
Day 4
1
Hip Thrust (Barbell)
3 Sets
-
2
Leg Press (45 Degrees)
3 Sets
-
3
Seated Hamstring Curl
3 Sets
-
4
Step-Up (Weighted)
3 Sets
-
5
Romanian Deadlift (Barbell)
3 Sets
-
Day 5
1
Barbell Row
5 Sets
-
2
Good Morning
3 Sets
-
3
Standing Pullover (Cable)
3 Sets
-
4
Bicep Curl (Dumbbell)
3 Sets
-
5
Pull-Up (Assisted)
3 Sets
-
Day 6
1
Bench Press (Barbell)
3 Sets
-
2
Overhead Press (Barbell)
3 Sets
-
3
Tricep Extension (Cable)
3 Sets
-
4
Dip (Assisted)
3 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-