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PPL
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Program Description
Build strength and muscle while losing body fat
Program Overview
Level
Novice
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
120 minutes
Created
Jun 20, 2024 07:45
Last Edited
Jun 20, 2024 08:19
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Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
12 Reps
12 Reps
15%
50%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
50%
3
Chest Fly (Cable)
3 Sets
12 Reps
30%
4
Chest Fly (Cable)
3 Sets
12 Reps
30%
5
Overhead Press (Barbell)
3 Sets
12 Reps
50%
6
Lying Side Lateral Raise
3 Sets
12 Reps
50%
7
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
50%
8
Dip (Bodyweight)
2 Sets
6 Reps
@9.5
9
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9
10
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@9
11
Tricep Kickback
2 Sets
15 Reps
@8
Day 2
1
Wide Grip Lat Pulldown
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@10
2
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@9.5
3
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@10
4
Seated Row (Cable)
3 Sets
12 Reps
@9
5
Barbell Row
3 Sets
12 Reps
@9
6
Behind-the-Neck Lat Pulldown
3 Sets
12 Reps
@7.5
7
Back Extension (Weighted)
3 Sets
6 Reps
@10
8
Bicep Curl (Dumbbell)
1 Set
3 Sets
12 Reps
12 Reps
@6
@10
9
Preacher Curl (EZ Bar)
3 Sets
12 Reps
@9
10
Spider Curl
3 Sets
10 Reps
@10
11
Hammer Curl
3 Sets
15 Reps
@6.5
Day 3
1
Squat (Barbell)
2 Sets
3 Sets
12 Reps
12 Reps
@6
@10
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@9
3
Lateral Lunge
3 Sets
12 Reps
@10
4
Leg Extension
3 Sets
12 Reps
@9
5
Lying Leg Curl
3 Sets
10 Reps
@10
6
Standing Calf Raise
3 Sets
12 Reps
@10
Day 4
1
Bench Press (Barbell)
1 Set
3 Sets
12 Reps
12 Reps
15%
50%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
50%
3
Chest Fly (Cable)
3 Sets
12 Reps
30%
4
Chest Fly (Cable)
3 Sets
12 Reps
30%
5
Overhead Press (Barbell)
3 Sets
12 Reps
50%
6
Lying Side Lateral Raise
3 Sets
12 Reps
50%
7
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
50%
8
Dip (Bodyweight)
2 Sets
6 Reps
@9.5
9
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9
10
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@9
11
Tricep Kickback
2 Sets
15 Reps
@8
Day 5
1
Wide Grip Lat Pulldown
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@10
2
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@9.5
3
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@10
4
Seated Row (Cable)
3 Sets
12 Reps
@9
5
Barbell Row
3 Sets
12 Reps
@9
6
Behind-the-Neck Lat Pulldown
3 Sets
12 Reps
@7.5
7
Back Extension (Weighted)
3 Sets
6 Reps
@10
8
Bicep Curl (Dumbbell)
1 Set
3 Sets
12 Reps
12 Reps
@6
@10
9
Preacher Curl (EZ Bar)
3 Sets
12 Reps
@9
10
Spider Curl
3 Sets
10 Reps
@10
11
Hammer Curl
3 Sets
15 Reps
@6.5
Day 6
1
Squat (Barbell)
2 Sets
3 Sets
12 Reps
12 Reps
@6
@10
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@9
3
Lateral Lunge
3 Sets
12 Reps
@10
4
Leg Extension
3 Sets
12 Reps
@9
5
Lying Leg Curl
3 Sets
10 Reps
@10
6
Standing Calf Raise
3 Sets
12 Reps
@10