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BoostcampPNG
5 days PPLPP
by Soni Tai
Program Description
BODY BUILDING
Program Overview
Level
Beginner, Novice, Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jul 06, 2024 09:56
Last Edited
Jul 06, 2024 09:58
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Smith Machine)
1 Set
1 Set
5-6 Reps
7-8 Reps
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-6 Reps
7-10 Reps
3
Pec Deck (Machine)
1 Set
1 Set
6-8 Reps
8-12 Reps
4
AD Press (Smith Machine)
1 Set
1 Set
5-6 Reps
7-10 Reps
5
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
6
Preacher Curl (EZ Bar)
2 Sets
5-7 Reps
7
Bayesian Curl
1 Set
7-10 Reps
8
Bicep Curl (Cable)
1 Set
1 Set
7-10 Reps
10-15 Reps
9
Cable Crunch
2 Sets
8-12 Reps
Day 2
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
6-8 Reps
8-12 Reps
2
T-Bar Row
1 Set
1 Set
7-10 Reps
10-15 Reps
3
Lat Pulldown
1 Set
1 Set
7-10 Reps
12-18 Reps
4
Reverse Pec Deck
1 Set
1 Set
6-8 Reps
10-15 Reps
5
JM Press (Smith Machine)
2 Sets
7-10 Reps
6
Seated Overhead Extension (EZ Bar)
1 Set
7-10 Reps
7
Incline Pushdown (Cable)
1 Set
1 Set
7-10 Reps
10-15 Reps
8
Leg Raise (Captain's Chair)
2 Sets
8-12 Reps
Day 3
1
Rack Pull (Barbell)
1 Set
1 Set
4-6 Reps
7-10 Reps
2
Romanian Deadlift (Barbell)
1 Set
1 Set
5-7 Reps
7-9 Reps
3
Seated Hamstring Curl
1 Set
8-12 Reps
4
Pendulum Squat
1 Set
1 Set
5-6 Reps
7-8 Reps
5
Leg Extension
1 Set
8-12 Reps
6
Standing Calf Raise
1 Set
1 Set
6-8 Reps
8-12 Reps
Day 5
1
Close Grip Bench Press (Smith Machine)
1 Set
1 Set
6-7 Reps
8-10 Reps
2
Incline Chest Press (Machine)
1 Set
1 Set
6-8 Reps
8-12 Reps
3
Pec Deck (Machine)
1 Set
1 Set
6-8 Reps
8-12 Reps
4
Behind-The-Neck Press (Smith Machine)
1 Set
1 Set
5-7 Reps
8-10 Reps
5
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
6
Preacher Curl (EZ Bar)
1 Set
1 Set
5-6 Reps
7-10 Reps
7
Incline Curl (Dumbbell)
1 Set
7-10 Reps
8
Bicep Curl (Cable)
2 Sets
8-12 Reps
9
Cable Crunch
2 Sets
8-12 Reps
Day 6
1
Underhand Lat Pulldown
1 Set
1 Set
7-9 Reps
10-12 Reps
2
T-Bar Row
1 Set
1 Set
7-10 Reps
10-12 Reps
3
Power Shrug
2 Sets
8-12 Reps
4
Reverse Pec Deck
1 Set
1 Set
7-10 Reps
10-15 Reps
5
JM Press (Smith Machine)
1 Set
1 Set
6-8 Reps
8-12 Reps
6
Seated Overhead Extension (EZ Bar)
1 Set
1 Set
7-10 Reps
10-15 Reps
7
Incline Pushdown (Cable)
1 Set
6-8 Reps
8
Decline Sit Up (Bodyweight)
2 Sets
10-15 Reps