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JN PPL Phase #3

by Amber M.

Program Description

All to FAILURE guy

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 24, 2023 04:36
  • Last Edited
    May 27, 2024 04:36
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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
1
Incline Bench Press (Barbell)
4
15-20 reps
2
Shoulder Press (Machine)
4
15 reps
3
Cable Crossover
3
20 reps
4
Lateral Raise (Dumbbell)
3
15 reps
5
Overhead Tricep Extension (Cable)
3
15-20 reps
6
Push Up
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
15-20 reps
2
Shoulder Press (Machine)
4
15 reps
3
Cable Crossover
3
20 reps
4
Lateral Raise (Dumbbell)
3
15 reps
5
Overhead Tricep Extension (Cable)
3
15-20 reps
6
Push Up
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
15-20 reps
2
Shoulder Press (Machine)
4
15 reps
3
Cable Crossover
3
20 reps
4
Lateral Raise (Dumbbell)
3
15 reps
5
Overhead Tricep Extension (Cable)
3
15-20 reps
6
Push Up
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
15-20 reps
2
Lat Pulldown
3
15-20 reps
3
Seated Row (Cable)
4
15-20 reps
4
Upright Row (Cable)
3
15-20 reps
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
6
Bicep Curl (EZ Bar)
3
1
6-8 reps
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
15-20 reps
2
Lat Pulldown
3
15-20 reps
3
Seated Row (Cable)
4
15-20 reps
4
Upright Row (Cable)
3
15-20 reps
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
6
Bicep Curl (EZ Bar)
3
1
6-8 reps
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
15-20 reps
2
Lat Pulldown
3
15-20 reps
3
Seated Row (Cable)
4
15-20 reps
4
Upright Row (Cable)
3
15-20 reps
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
6
Bicep Curl (EZ Bar)
3
1
6-8 reps
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
2
Single Leg Romanian Deadlift
3
15-20 reps
3
Walking Lunge
3
10 reps
4
Leg Curl
3
8 reps
5
Seated Calf Raise
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
2
Single Leg Romanian Deadlift
3
15-20 reps
3
Walking Lunge
3
10 reps
4
Leg Curl
3
8 reps
5
Seated Calf Raise
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
2
Single Leg Romanian Deadlift
3
15-20 reps
3
Walking Lunge
3
10 reps
4
Leg Curl
3
8 reps
5
Seated Calf Raise
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
2
Bench Press (Barbell)
1
AMRAP
3
Arnold Press
4
15 reps
4
Dip (Bodyweight)
3
15 reps
5
Lateral Raise (Cable)
3
12-15 reps
6
Tricep Pushdown (Cable)
3
15-20 reps
7
Single Arm Overhead Tricep Extension
3
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
2
Bench Press (Barbell)
1
AMRAP
3
Arnold Press
4
15 reps
4
Dip (Bodyweight)
3
15 reps
5
Lateral Raise (Cable)
3
12-15 reps
6
Tricep Pushdown (Cable)
3
15-20 reps
7
Single Arm Overhead Tricep Extension
3
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
2
Bench Press (Barbell)
1
AMRAP
3
Arnold Press
4
15 reps
4
Dip (Bodyweight)
3
15 reps
5
Lateral Raise (Cable)
3
12-15 reps
6
Tricep Pushdown (Cable)
3
15-20 reps
7
Single Arm Overhead Tricep Extension
3
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
3 reps
2
Seated Wide-Grip Row (Cable)
3
10 reps
3
Barbell Row
3
6 reps
4
Spider Curl
1
5
Preacher Curl (Dumbbell)
3
15-20 reps
6
Face Pull
3
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
3 reps
2
Seated Wide-Grip Row (Cable)
3
10 reps
3
Barbell Row
3
6 reps
4
Spider Curl
1
5
Preacher Curl (Dumbbell)
3
15-20 reps
6
Face Pull
3
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
3 reps
2
Seated Wide-Grip Row (Cable)
3
10 reps
3
Barbell Row
3
6 reps
4
Spider Curl
1
5
Preacher Curl (Dumbbell)
3
15-20 reps
6
Face Pull
3
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
2
Leg Press
3
15-20 reps
3
Reverse Hyperextension
3
15 reps
4
Leg Extension
3
15-20 reps
5
Seated Calf Raise
3
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
2
Leg Press
3
15-20 reps
3
Reverse Hyperextension
3
15 reps
4
Leg Extension
3
15-20 reps
5
Seated Calf Raise
3
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
2
Leg Press
3
15-20 reps
3
Reverse Hyperextension
3
15 reps
4
Leg Extension
3
15-20 reps
5
Seated Calf Raise
3
20 reps
Week 1
1 / 3 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
15-20 Reps
2
Shoulder Press (Machine)
4 Sets
15 Reps
3
Cable Crossover
3 Sets
20 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
15-20 Reps
6
Push Up
1 Set
AMRAP
Day 2
1
Lat Pulldown (Single Arm)
3 Sets
15-20 Reps
2
Lat Pulldown
3 Sets
15-20 Reps
3
Seated Row (Cable)
4 Sets
15-20 Reps
4
Upright Row (Cable)
3 Sets
15-20 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
6
Bicep Curl (EZ Bar)
3 Sets
1 Set
6-8 Reps
15-20 Reps
Day 3
1
Goblet Squat
4 Sets
15 Reps
2
Single Leg Romanian Deadlift
3 Sets
15-20 Reps
3
Walking Lunge
3 Sets
10 Reps
4
Leg Curl
3 Sets
8 Reps
5
Seated Calf Raise
3 Sets
20 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
4 Reps
2
Bench Press (Barbell)
1 Set
AMRAP
3
Arnold Press
4 Sets
15 Reps
4
Dip (Bodyweight)
3 Sets
15 Reps
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
6
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
7
Single Arm Overhead Tricep Extension
3 Sets
15-20 Reps
Day 5
1
Pull-Up (Bodyweight)
6 Sets
3 Reps
2
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
3
Barbell Row
3 Sets
6 Reps
4
Spider Curl
1 Set
5
Preacher Curl (Dumbbell)
3 Sets
15-20 Reps
6
Face Pull
3 Sets
20 Reps
Day 6
1
Sumo Deadlift (Barbell)
3 Sets
8 Reps
2
Leg Press
3 Sets
15-20 Reps
3
Reverse Hyperextension
3 Sets
15 Reps
4
Leg Extension
3 Sets
15-20 Reps
5
Seated Calf Raise
3 Sets
20 Reps