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Kids PPL Machine/Cable

by Simon R.
6 athletes joined

Program Description

Make the kids fitter and stronger over the summer

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jul 27, 2024 11:43
  • Last Edited
    Jun 18, 2025 10:20

Summary

Introducing the Kids PPL Machine/Cable program, a dynamic 4-week training plan designed specifically for young lifters. This program focuses on a Push-Pull-Legs split, utilizing machines and cables to build strength and confidence in a safe, structured environment. With just two sessions per week, kids will engage in targeted exercises like Leg Press, Chest Press, and Lat Pulldowns, promoting balanced muscle development and proper form. Equip your young athlete with the tools they need to thrive in fitness and beyond!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
3
5 reps
15 reps
85%
42%
2
Lying Leg Curl
3
3
5 reps
15 reps
85%
42%
3
Chest Press (Machine)
3
3
5 reps
15 reps
85%
42%
4
Shoulder Press (Machine)
3
3
5 reps
15 reps
85%
42%
5
Seated Row (Machine)
3
3
5 reps
15 reps
85%
42%
6
Lat Pulldown
3
3
5 reps
15 reps
85%
42%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
3
5 reps
15 reps
87%
43%
2
Lying Leg Curl
3
3
5 reps
15 reps
87%
43%
3
Chest Press (Machine)
3
3
5 reps
15 reps
87%
43%
4
Shoulder Press (Machine)
3
3
5 reps
15 reps
87%
43%
5
Seated Row (Machine)
3
3
5 reps
15 reps
87%
43%
6
Lat Pulldown
3
3
5 reps
15 reps
87%
43%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
3
5 reps
15 reps
89%
44%
2
Lying Leg Curl
3
3
5 reps
15 reps
89%
44%
3
Chest Press (Machine)
3
3
5 reps
15 reps
89%
44%
4
Shoulder Press (Machine)
3
3
5 reps
15 reps
89%
44%
5
Seated Row (Machine)
3
3
5 reps
15 reps
89%
44%
6
Lat Pulldown
3
3
5 reps
15 reps
89%
44%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
3
5 reps
15 reps
91%
45%
2
Lying Leg Curl
3
3
5 reps
15 reps
91%
45%
3
Chest Press (Machine)
3
3
5 reps
15 reps
91%
45%
4
Shoulder Press (Machine)
3
3
5 reps
15 reps
91%
45%
5
Seated Row (Machine)
3
3
5 reps
15 reps
91%
45%
6
Lat Pulldown
3
3
5 reps
15 reps
91%
45%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
3
5 reps
15 reps
85%
42%
2
Lying Leg Curl
3
3
5 reps
15 reps
85%
42%
3
Chest Press (Machine)
3
3
5 reps
15 reps
85%
42%
4
Shoulder Press (Machine)
3
3
5 reps
15 reps
85%
42%
5
Seated Row (Machine)
3
3
5 reps
15 reps
85%
42%
6
Lat Pulldown
3
3
5 reps
15 reps
85%
42%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
3
5 reps
15 reps
87%
43%
2
Lying Leg Curl
3
3
5 reps
15 reps
87%
43%
3
Chest Press (Machine)
3
3
5 reps
15 reps
87%
43%
4
Shoulder Press (Machine)
3
3
5 reps
15 reps
87%
43%
5
Seated Row (Machine)
3
3
5 reps
15 reps
87%
43%
6
Lat Pulldown
3
3
5 reps
15 reps
87%
43%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
3
5 reps
15 reps
89%
44%
2
Lying Leg Curl
3
3
5 reps
15 reps
89%
44%
3
Chest Press (Machine)
3
3
5 reps
15 reps
89%
44%
4
Shoulder Press (Machine)
3
3
5 reps
15 reps
89%
44%
5
Seated Row (Machine)
3
3
5 reps
15 reps
89%
44%
6
Lat Pulldown
3
3
5 reps
15 reps
89%
44%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
3
5 reps
15 reps
91%
45%
2
Lying Leg Curl
3
3
5 reps
15 reps
91%
45%
3
Chest Press (Machine)
3
3
5 reps
15 reps
91%
45%
4
Shoulder Press (Machine)
3
3
5 reps
15 reps
91%
45%
5
Seated Row (Machine)
3
3
5 reps
15 reps
91%
45%
6
Lat Pulldown
3
3
5 reps
15 reps
91%
45%
Week 1
1 / 4 Weeks
Day 1
1
Leg Press
3 Sets
3 Sets
5 Reps
15 Reps
85%
42%
2
Lying Leg Curl
3 Sets
3 Sets
5 Reps
15 Reps
85%
42%
3
Chest Press (Machine)
3 Sets
3 Sets
5 Reps
15 Reps
85%
42%
4
Shoulder Press (Machine)
3 Sets
3 Sets
5 Reps
15 Reps
85%
42%
5
Seated Row (Machine)
3 Sets
3 Sets
5 Reps
15 Reps
85%
42%
6
Lat Pulldown
3 Sets
3 Sets
5 Reps
15 Reps
85%
42%
Day 2
1
Leg Press
3 Sets
3 Sets
5 Reps
15 Reps
85%
42%
2
Lying Leg Curl
3 Sets
3 Sets
5 Reps
15 Reps
85%
42%
3
Chest Press (Machine)
3 Sets
3 Sets
5 Reps
15 Reps
85%
42%
4
Shoulder Press (Machine)
3 Sets
3 Sets
5 Reps
15 Reps
85%
42%
5
Seated Row (Machine)
3 Sets
3 Sets
5 Reps
15 Reps
85%
42%
6
Lat Pulldown
3 Sets
3 Sets
5 Reps
15 Reps
85%
42%