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JN PPL Phase #1

by Amber M.
1 athletes joined
4.0
(1 rating)

Program Description

JN ppl

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 23, 2023 09:09
  • Last Edited
    May 27, 2024 04:46
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Spoto Press
2
10 reps
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
4
Chest Fly (Cable)
3
12-15 reps
5
One Arm Lateral Raise (Cable)
4
12-15 reps
6
Tricep Extension (Cable)
3
15 reps
7
Skull Crusher
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Spoto Press
2
10 reps
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
4
Chest Fly (Cable)
3
12-15 reps
5
One Arm Lateral Raise (Cable)
4
12-15 reps
6
Tricep Extension (Cable)
3
15 reps
7
Skull Crusher
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Spoto Press
2
10 reps
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
4
Chest Fly (Cable)
3
12-15 reps
5
One Arm Lateral Raise (Cable)
4
12-15 reps
6
Tricep Extension (Cable)
3
15 reps
7
Skull Crusher
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Spoto Press
2
10 reps
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
4
Chest Fly (Cable)
3
12-15 reps
5
One Arm Lateral Raise (Cable)
4
12-15 reps
6
Tricep Extension (Cable)
3
15 reps
7
Skull Crusher
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Spoto Press
2
10 reps
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
4
Chest Fly (Cable)
3
12-15 reps
5
One Arm Lateral Raise (Cable)
4
12-15 reps
6
Tricep Extension (Cable)
3
15 reps
7
Skull Crusher
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Spoto Press
2
10 reps
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
4
Chest Fly (Cable)
3
12-15 reps
5
One Arm Lateral Raise (Cable)
4
12-15 reps
6
Tricep Extension (Cable)
3
15 reps
7
Skull Crusher
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
2
Seated Row (Cable)
4
10-12 reps
3
Cable Pull Over
3
10-12 reps
4
Face Pull
3
12-15 reps
5
Bicep Curl (EZ Bar)
3
6-8 reps
6
Preacher Curl (Dumbbell)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
2
Seated Row (Cable)
4
10-12 reps
3
Cable Pull Over
3
10-12 reps
4
Face Pull
3
12-15 reps
5
Bicep Curl (EZ Bar)
3
6-8 reps
6
Preacher Curl (Dumbbell)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
2
Seated Row (Cable)
4
10-12 reps
3
Cable Pull Over
3
10-12 reps
4
Face Pull
3
12-15 reps
5
Bicep Curl (EZ Bar)
3
6-8 reps
6
Preacher Curl (Dumbbell)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
2
Seated Row (Cable)
4
10-12 reps
3
Cable Pull Over
3
10-12 reps
4
Face Pull
3
12-15 reps
5
Bicep Curl (EZ Bar)
3
6-8 reps
6
Preacher Curl (Dumbbell)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
2
Seated Row (Cable)
4
10-12 reps
3
Cable Pull Over
3
10-12 reps
4
Face Pull
3
12-15 reps
5
Bicep Curl (EZ Bar)
3
6-8 reps
6
Preacher Curl (Dumbbell)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
2
Seated Row (Cable)
4
10-12 reps
3
Cable Pull Over
3
10-12 reps
4
Face Pull
3
12-15 reps
5
Bicep Curl (EZ Bar)
3
6-8 reps
6
Preacher Curl (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
3
Romanian Deadlift (Barbell)
3
8-10 reps
4
Walking Lunge
3
10 reps
5
Glute-Ham Raise
3
10-12 reps
6
Seated Calf Raise
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
3
Romanian Deadlift (Barbell)
3
8-10 reps
4
Walking Lunge
3
10 reps
5
Glute-Ham Raise
3
10-12 reps
6
Seated Calf Raise
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
3
Romanian Deadlift (Barbell)
3
8-10 reps
4
Walking Lunge
3
10 reps
5
Glute-Ham Raise
3
10-12 reps
6
Seated Calf Raise
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
3
Romanian Deadlift (Barbell)
3
8-10 reps
4
Walking Lunge
3
10 reps
5
Glute-Ham Raise
3
10-12 reps
6
Seated Calf Raise
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
3
Romanian Deadlift (Barbell)
3
8-10 reps
4
Walking Lunge
3
10 reps
5
Glute-Ham Raise
3
10-12 reps
6
Seated Calf Raise
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
3
Romanian Deadlift (Barbell)
3
8-10 reps
4
Walking Lunge
3
10 reps
5
Glute-Ham Raise
3
10-12 reps
6
Seated Calf Raise
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-10 reps
2
Incline Bench Press (Barbell)
3
8-10 reps
3
Bent Over Row (Dumbbell)
3
10-12 reps
4A
Lateral Raise (Dumbbell)
3
15-20 reps
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
5
Bicep Curl (Cable)
3
10-12 reps
6
Tricep Extension (Cable)
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-10 reps
2
Incline Bench Press (Barbell)
3
8-10 reps
3
Bent Over Row (Dumbbell)
3
10-12 reps
4A
Lateral Raise (Dumbbell)
3
15-20 reps
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
5
Bicep Curl (Cable)
3
10-12 reps
6
Tricep Extension (Cable)
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-10 reps
2
Incline Bench Press (Barbell)
3
8-10 reps
3
Bent Over Row (Dumbbell)
3
10-12 reps
4A
Lateral Raise (Dumbbell)
3
15-20 reps
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
5
Bicep Curl (Cable)
3
10-12 reps
6
Tricep Extension (Cable)
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-10 reps
2
Incline Bench Press (Barbell)
3
8-10 reps
3
Bent Over Row (Dumbbell)
3
10-12 reps
4A
Lateral Raise (Dumbbell)
3
15-20 reps
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
5
Bicep Curl (Cable)
3
10-12 reps
6
Tricep Extension (Cable)
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-10 reps
2
Incline Bench Press (Barbell)
3
8-10 reps
3
Bent Over Row (Dumbbell)
3
10-12 reps
4A
Lateral Raise (Dumbbell)
3
15-20 reps
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
5
Bicep Curl (Cable)
3
10-12 reps
6
Tricep Extension (Cable)
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-10 reps
2
Incline Bench Press (Barbell)
3
8-10 reps
3
Bent Over Row (Dumbbell)
3
10-12 reps
4A
Lateral Raise (Dumbbell)
3
15-20 reps
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
5
Bicep Curl (Cable)
3
10-12 reps
6
Tricep Extension (Cable)
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
Romanian Deadlift (Dumbbell)
3
8 reps
3
Leg Press
4
10-12 reps
4
Glute-Ham Raise
3
8-10 reps
5
Leg Extension
3
8-10 reps
6
Seated Calf Raise
4
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
Romanian Deadlift (Dumbbell)
3
8 reps
3
Leg Press
4
10-12 reps
4
Glute-Ham Raise
3
8-10 reps
5
Leg Extension
3
8-10 reps
6
Seated Calf Raise
4
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
Romanian Deadlift (Dumbbell)
3
8 reps
3
Leg Press
4
10-12 reps
4
Glute-Ham Raise
3
8-10 reps
5
Leg Extension
3
8-10 reps
6
Seated Calf Raise
4
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
Romanian Deadlift (Dumbbell)
3
8 reps
3
Leg Press
4
10-12 reps
4
Glute-Ham Raise
3
8-10 reps
5
Leg Extension
3
8-10 reps
6
Seated Calf Raise
4
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
Romanian Deadlift (Dumbbell)
3
8 reps
3
Leg Press
4
10-12 reps
4
Glute-Ham Raise
3
8-10 reps
5
Leg Extension
3
8-10 reps
6
Seated Calf Raise
4
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
Romanian Deadlift (Dumbbell)
3
8 reps
3
Leg Press
4
10-12 reps
4
Glute-Ham Raise
3
8-10 reps
5
Leg Extension
3
8-10 reps
6
Seated Calf Raise
4
15-20 reps
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
@8
2
Spoto Press
2 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
4
Chest Fly (Cable)
3 Sets
12-15 Reps
5
One Arm Lateral Raise (Cable)
4 Sets
12-15 Reps
6
Tricep Extension (Cable)
3 Sets
15 Reps
7
Skull Crusher
3 Sets
10-12 Reps
Day 2
1
Lat Pulldown
4 Sets
10 Reps
2
Seated Row (Cable)
4 Sets
10-12 Reps
3
Cable Pull Over
3 Sets
10-12 Reps
4
Face Pull
3 Sets
12-15 Reps
5
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
6
Preacher Curl (Dumbbell)
3 Sets
12 Reps
Day 3
1
Leg Press
4 Sets
8-10 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
4
Walking Lunge
3 Sets
10 Reps
5
Glute-Ham Raise
3 Sets
10-12 Reps
6
Seated Calf Raise
4 Sets
12 Reps
Day 4
1
Pull-Up (Bodyweight)
2 Sets
8-10 Reps
2
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
3
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
4B
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
5
Bicep Curl (Cable)
3 Sets
10-12 Reps
6
Tricep Extension (Cable)
3 Sets
10-12 Reps
Day 5
1
Deadlift (Barbell)
1 Set
2
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
3
Leg Press
4 Sets
10-12 Reps
4
Glute-Ham Raise
3 Sets
8-10 Reps
5
Leg Extension
3 Sets
8-10 Reps
6
Seated Calf Raise
4 Sets
15-20 Reps