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BoostcampPNG

Kids PPL Machine/Cable

by Simon R.
4 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
    Aug 08, 2024 08:12
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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
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%