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Probably shitty PPL

by Jeffrey W.

Program Description

My lower back is shit so no more Deadlifts or Barbell squats. But I still want a big bench. If you’re in the same boat give this a shot. For each exercise start with a weight you can complete three sets of ten with. Add weight when you’re able to complete three sets of 15 with good form and 1-2 reps in reserve. 5# for upper, 10# for lower, or whatever the next increment is on the machine. The last set of barbell bench should be an amrap. After 6 weeks take a deload week.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 15, 2024 03:05
  • Last Edited
    Oct 26, 2024 03:28
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
15 reps
15 reps
RPE 7
RPE 9
2
Chest Press (Machine)
2
1
15 reps
15 reps
RPE 7
RPE 9
3
Chest Fly (Cable)
2
1
15 reps
15 reps
RPE 7
RPE 9
4
Dip (Assisted)
2
1
15 reps
15 reps
RPE 7
RPE 9
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Cable Crunch
2
1
15 reps
15 reps
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3 reps
3 reps
RPE 6
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
15 reps
15 reps
RPE 7
RPE 9
3
Chest Fly (Dumbbell)
2
1
15 reps
15 reps
RPE 7
RPE 9
4
Concentration Curl
2
1
15 reps
15 reps
RPE 7
RPE 9
5
Dip (Assisted)
2
1
15 reps
15 reps
RPE 7
RPE 9
6
Cable Crunch
2
1
15 reps
15 reps
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
15 reps
15 reps
RPE 7
RPE 9
2
Chest Press (Machine)
2
1
15 reps
15 reps
RPE 7
RPE 9
3
Chest Fly (Cable)
2
1
15 reps
15 reps
RPE 7
RPE 9
4
Dip (Assisted)
2
1
15 reps
15 reps
RPE 7
RPE 9
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Cable Crunch
2
1
15 reps
15 reps
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3 reps
3 reps
RPE 6
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
15 reps
15 reps
RPE 7
RPE 9
3
Chest Fly (Dumbbell)
2
1
15 reps
15 reps
RPE 7
RPE 9
4
Concentration Curl
2
1
15 reps
15 reps
RPE 7
RPE 9
5
Dip (Assisted)
2
1
15 reps
15 reps
RPE 7
RPE 9
6
Cable Crunch
2
1
15 reps
15 reps
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
15 reps
15 reps
RPE 7
RPE 9
2
Chest Press (Machine)
2
1
15 reps
15 reps
RPE 7
RPE 9
3
Chest Fly (Cable)
2
1
15 reps
15 reps
RPE 7
RPE 9
4
Dip (Assisted)
2
1
15 reps
15 reps
RPE 7
RPE 9
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Cable Crunch
2
1
15 reps
15 reps
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3 reps
3 reps
RPE 6
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
15 reps
15 reps
RPE 7
RPE 9
3
Chest Fly (Dumbbell)
2
1
15 reps
15 reps
RPE 7
RPE 9
4
Concentration Curl
2
1
15 reps
15 reps
RPE 7
RPE 9
5
Dip (Assisted)
2
1
15 reps
15 reps
RPE 7
RPE 9
6
Cable Crunch
2
1
15 reps
15 reps
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
15 reps
15 reps
RPE 7
RPE 9
2
Upright Row (Barbell)
2
1
15 reps
15 reps
RPE 7
RPE 9
3
Chest Supported Row (Machine)
2
1
15 reps
15 reps
RPE 7
RPE 9
4
Lat Pulldown
2
1
15 reps
15 reps
RPE 7
RPE 9
5
Tricep Pushdown (Cable)
2
1
15 reps
15 reps
RPE 7
RPE 9
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
15 reps
15 reps
RPE 7
RPE 9
2
Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 7
RPE 9
3
Seated Row (Cable)
2
1
15 reps
15 reps
RPE 7
RPE 9
4
Pull-Up (Assisted)
2
1
15 reps
15 reps
RPE 7
RPE 9
5
Tricep Pushdown (Cable)
2
1
15 reps
15 reps
RPE 7
RPE 9
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
15 reps
15 reps
RPE 7
RPE 9
2
Upright Row (Barbell)
2
1
15 reps
15 reps
RPE 7
RPE 9
3
Chest Supported Row (Machine)
2
1
15 reps
15 reps
RPE 7
RPE 9
4
Lat Pulldown
2
1
15 reps
15 reps
RPE 7
RPE 9
5
Tricep Pushdown (Cable)
2
1
15 reps
15 reps
RPE 7
RPE 9
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
15 reps
15 reps
RPE 7
RPE 9
2
Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 7
RPE 9
3
Seated Row (Cable)
2
1
15 reps
15 reps
RPE 7
RPE 9
4
Pull-Up (Assisted)
2
1
15 reps
15 reps
RPE 7
RPE 9
5
Tricep Pushdown (Cable)
2
1
15 reps
15 reps
RPE 7
RPE 9
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
15 reps
15 reps
RPE 7
RPE 9
2
Upright Row (Barbell)
2
1
15 reps
15 reps
RPE 7
RPE 9
3
Chest Supported Row (Machine)
2
1
15 reps
15 reps
RPE 7
RPE 9
4
Lat Pulldown
2
1
15 reps
15 reps
RPE 7
RPE 9
5
Tricep Pushdown (Cable)
2
1
15 reps
15 reps
RPE 7
RPE 9
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
15 reps
15 reps
RPE 7
RPE 9
2
Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 7
RPE 9
3
Seated Row (Cable)
2
1
15 reps
15 reps
RPE 7
RPE 9
4
Pull-Up (Assisted)
2
1
15 reps
15 reps
RPE 7
RPE 9
5
Tricep Pushdown (Cable)
2
1
15 reps
15 reps
RPE 7
RPE 9
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
1
15 reps
15 reps
RPE 7
RPE 9
2
Leg Press
2
1
15 reps
15 reps
RPE 7
RPE 9
3
Stiff Leg Deadlift
3
15 reps
RPE 6
4
Leg Curl
2
1
15 reps
15 reps
RPE 7
RPE 9
5
Bicep Curl (Cable)
2
1
15 reps
15 reps
RPE 7
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15 reps
-
2
Leg Press
3
15 reps
-
3
Lunge (Dumbbell)
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
1
15 reps
15 reps
RPE 7
RPE 9
2
Leg Press
2
1
15 reps
15 reps
RPE 7
RPE 9
3
Stiff Leg Deadlift
3
15 reps
RPE 6
4
Leg Curl
2
1
15 reps
15 reps
RPE 7
RPE 9
5
Bicep Curl (Cable)
2
1
15 reps
15 reps
RPE 7
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15 reps
-
2
Leg Press
3
15 reps
-
3
Lunge (Dumbbell)
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
1
15 reps
15 reps
RPE 7
RPE 9
2
Leg Press
2
1
15 reps
15 reps
RPE 7
RPE 9
3
Stiff Leg Deadlift
3
15 reps
RPE 6
4
Leg Curl
2
1
15 reps
15 reps
RPE 7
RPE 9
5
Bicep Curl (Cable)
2
1
15 reps
15 reps
RPE 7
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15 reps
-
2
Leg Press
3
15 reps
-
3
Lunge (Dumbbell)
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
15 reps
-
Week 1
1 / 6 Weeks
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@7
@9
2
Upright Row (Barbell)
2 Sets
1 Set
15 Reps
15 Reps
@7
@9
3
Chest Supported Row (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@7
@9
4
Lat Pulldown
2 Sets
1 Set
15 Reps
15 Reps
@7
@9
5
Tricep Pushdown (Cable)
2 Sets
1 Set
15 Reps
15 Reps
@7
@9
6
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@7
Day 1
1
Incline Bench Press (Barbell)
2 Sets
1 Set
15 Reps
15 Reps
@7
@9
2
Chest Press (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@7
@9
3
Chest Fly (Cable)
2 Sets
1 Set
15 Reps
15 Reps
@7
@9
4
Dip (Assisted)
2 Sets
1 Set
15 Reps
15 Reps
@7
@9
5
Incline Curl (Dumbbell)
3 Sets
15 Reps
-
6
Cable Crunch
2 Sets
1 Set
15 Reps
15 Reps
@7
@9
Day 3
1
Belt Squat
2 Sets
1 Set
15 Reps
15 Reps
@7
@9
2
Leg Press
2 Sets
1 Set
15 Reps
15 Reps
@7
@9
3
Stiff Leg Deadlift
3 Sets
15 Reps
@6
4
Leg Curl
2 Sets
1 Set
15 Reps
15 Reps
@7
@9
5
Bicep Curl (Cable)
2 Sets
1 Set
15 Reps
15 Reps
@7
@9