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High Intensity PPL/MURPH

by Peter A.
1 athletes joined
5.0
(1 rating)

Program Description

Be a stud asf

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 17, 2024 02:17
  • Last Edited
    May 07, 2024 10:28
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
3
1B
Lateral Raise (Dumbbell)
3
2
Overhead Press (Barbell)
2
3
Incline Bench Press (Barbell)
2
4
Dip (Weighted)
2
5
V-Handle Tricep Pushdown (Cable)
2
6A
Chest Fly (Dumbbell)
2
6B
Lateral Raise (Dumbbell)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
2
Leg Extension
2
3
Seated Hamstring Curl
2
4A
Glute Kickback (Cable)
3
4B
Standing Calf Raise
3
5
Decline Crunch
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
2
Lat Pulldown
2
3
Underhand Lat Pulldown
2
4
Preacher Curl (Barbell)
3
5
Hammer Curl
2
6A
Face Pull
3
6B
Shrug (Dumbbell)
3
6C
Bicep Curl (Dumbbell)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
10
1B
Push Up
10
1C
Squat (Bodyweight)
10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
10
1B
Push Up
10
1C
Squat (Bodyweight)
10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
10
1B
Push Up
10
1C
Squat (Bodyweight)
10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
2
Lat Pulldown
2
3
Preacher Curl (Barbell)
3
4
Hammer Curl
2
5
Underhand Lat Pulldown
2
6A
Face Pull
3
6B
Shrug (Dumbbell)
3
6C
Bicep Curl (Dumbbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
3
1B
Lateral Raise (Dumbbell)
3
2
Overhead Press (Barbell)
2
3
Incline Bench Press (Barbell)
2
4
Dip (Weighted)
2
5
V-Handle Tricep Pushdown (Cable)
2
6A
Chest Fly (Dumbbell)
2
6B
Lateral Raise (Dumbbell)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
2
Leg Extension
2
3
Seated Hamstring Curl
2
4A
Glute Kickback (Cable)
3
4B
Standing Calf Raise
3
5
Decline Crunch
3
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
10
1B
Push Up
10
1C
Squat (Bodyweight)
10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
10
1B
Push Up
10
1C
Squat (Bodyweight)
10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
10
1B
Push Up
10
1C
Squat (Bodyweight)
10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
2
Leg Extension
2
3
Seated Hamstring Curl
2
4A
Glute Kickback (Cable)
3
4B
Standing Calf Raise
3
5
Decline Crunch
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
2
Lat Pulldown
2
3
Underhand Lat Pulldown
2
4
Preacher Curl (Barbell)
3
5
Hammer Curl
2
6A
Face Pull
3
6B
Shrug (Dumbbell)
3
6C
Bicep Curl (Dumbbell)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
3
1B
Lateral Raise (Dumbbell)
3
2
Overhead Press (Barbell)
2
3
Incline Bench Press (Barbell)
2
4
Dip (Weighted)
2
5
V-Handle Tricep Pushdown (Cable)
2
6A
Chest Fly (Dumbbell)
2
6B
Lateral Raise (Dumbbell)
2
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
3
1B
Lateral Raise (Dumbbell)
3
2
Overhead Press (Barbell)
2
3
Incline Bench Press (Barbell)
2
4
Dip (Weighted)
2
5
V-Handle Tricep Pushdown (Cable)
2
6A
Chest Fly (Dumbbell)
2
6B
Lateral Raise (Dumbbell)
2
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
2
Leg Extension
2
3
Seated Hamstring Curl
2
4A
Glute Kickback (Cable)
3
4B
Standing Calf Raise
3
5
Decline Crunch
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
2
Lat Pulldown
2
3
Underhand Lat Pulldown
2
4
Preacher Curl (Barbell)
3
5
Hammer Curl
2
6A
Face Pull
3
6B
Shrug (Dumbbell)
3
6C
Bicep Curl (Dumbbell)
3
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
2
Lat Pulldown
2
3
Underhand Lat Pulldown
2
4
Preacher Curl (Barbell)
3
5
Hammer Curl
2
6A
Face Pull
3
6B
Shrug (Dumbbell)
3
6C
Bicep Curl (Dumbbell)
3
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
3
1B
Lateral Raise (Dumbbell)
3
2
Overhead Press (Barbell)
2
3
Incline Bench Press (Barbell)
2
4
Dip (Weighted)
2
5
V-Handle Tricep Pushdown (Cable)
2
6A
Chest Fly (Dumbbell)
2
6B
Lateral Raise (Dumbbell)
2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
2
Leg Extension
2
3
Seated Hamstring Curl
2
4A
Glute Kickback (Cable)
3
4B
Standing Calf Raise
3
5
Decline Crunch
3
Week 1
1 / 3 Weeks
Day 1
1A
Chest Fly (Cable)
3 Sets
1B
Lateral Raise (Dumbbell)
3 Sets
2
Overhead Press (Barbell)
2 Sets
3
Incline Bench Press (Barbell)
2 Sets
4
Dip (Weighted)
2 Sets
5
V-Handle Tricep Pushdown (Cable)
2 Sets
6A
Chest Fly (Dumbbell)
2 Sets
6B
Lateral Raise (Dumbbell)
2 Sets
Day 2
1A
Chin-Up (Weighted)
10 Sets
1B
Push Up
10 Sets
1C
Squat (Bodyweight)
10 Sets
Day 4
1A
Chin-Up (Weighted)
10 Sets
1B
Push Up
10 Sets
1C
Squat (Bodyweight)
10 Sets
Day 5
1
Hack Squat
3 Sets
2
Leg Extension
2 Sets
3
Seated Hamstring Curl
2 Sets
4A
Glute Kickback (Cable)
3 Sets
4B
Standing Calf Raise
3 Sets
5
Decline Crunch
3 Sets
Day 6
1A
Chest Fly (Cable)
3 Sets
1B
Lateral Raise (Dumbbell)
3 Sets
2
Overhead Press (Barbell)
2 Sets
3
Incline Bench Press (Barbell)
2 Sets
4
Dip (Weighted)
2 Sets
5
V-Handle Tricep Pushdown (Cable)
2 Sets
6A
Chest Fly (Dumbbell)
2 Sets
6B
Lateral Raise (Dumbbell)
2 Sets
Day 7
1
Seated Wide-Grip Row (Cable)
3 Sets
2
Lat Pulldown
2 Sets
3
Underhand Lat Pulldown
2 Sets
4
Preacher Curl (Barbell)
3 Sets
5
Hammer Curl
2 Sets
6A
Face Pull
3 Sets
6B
Shrug (Dumbbell)
3 Sets
6C
Bicep Curl (Dumbbell)
3 Sets
Day 3
1
Seated Wide-Grip Row (Cable)
3 Sets
2
Lat Pulldown
2 Sets
3
Preacher Curl (Barbell)
3 Sets
4
Hammer Curl
2 Sets
5
Underhand Lat Pulldown
2 Sets
6A
Face Pull
3 Sets
6B
Shrug (Dumbbell)
3 Sets
6C
Bicep Curl (Dumbbell)
3 Sets