logo
BoostcampPNG

Heavy PPL+

by Reyhan T.
1 athletes joined

Program Description

Gain mucle and strength for natty & busy people. The program train 2-4 times a week

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Aug 04, 2024 05:31
  • Last Edited
    Jun 18, 2025 11:02

Summary

Heavy PPL+ is a focused 1-week program designed for serious lifters looking to maximize strength gains through a structured 4-day split. Each session targets specific muscle groups—Legs, Push, Pull, and Legs again—utilizing a mix of compound and isolation exercises to build muscle and enhance performance. With a blend of supersets and varied intensity levels, this program pushes your limits while ensuring optimal recovery. Get ready to elevate your training and achieve your strength goals!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.9%
Biceps
10.9%
Middle Delts
9.6%
Front Delts
9.4%
Triceps
9.1%
Lats
8%
Quadriceps
7.8%
Chest
6.9%
Forearms
5.6%
Neck
5.6%
Hamstrings
5.1%
Glutes
4.5%
Rear Delts
3.6%
Adductors
1.3%
Calves
1.1%
Abs
0.7%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15-25 reps
RPE 7.5
2
Squat (Barbell)
1
1
1
20 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
10-20 reps
RPE 10
4
Leg Curl
1
1
15-25 reps
15-25 reps
RPE 8
RPE 9
5
Standing Calf Raise
1
50 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
25 reps
RPE 9.5
2
Pike Push Up
1
15 reps
RPE 8
3
Bench Press (Dumbbell)
1
1
6-15 reps
6-15 reps
RPE 9.5
RPE 10
4
Chest Fly (Cable)
2
6-18 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 9.5
6
Lying Side Lateral Raise
2
1
10 reps
10 reps
RPE 9
RPE 9.5
7
Single Arm Overhead Tricep Extension
1
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
8
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
2
6-10 reps
RPE 10
1B
Reverse Wrist Curl (Dumbbell)
1
1
15 reps
15 reps
RPE 8.5
RPE 9
2A
Reverse Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7.5
RPE 8
2B
Hammer Curl
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
15 reps
RPE 6
2
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 9.5
3
Lat Pulldown
2
12 reps
RPE 9
4
Single Arm High Row (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Single Arm Row (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
7
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9.5
8
Shrug (Dumbbell)
1
1
25 reps
25 reps
RPE 8.5
RPE 9
9
Neck Extension
2
1
15 reps
15 reps
RPE 7.5
RPE 8
10
Neck Curl
2
10 reps
RPE 7
11
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
12
Concentration Curl
1
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9
Week 1
1 / 1 Weeks
Day 1
1A
Leg Extension
1 Set
15-25 Reps
@7.5
2
Squat (Barbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
15 Reps
@8
@8.5
@9
3
Leg Extension
1 Set
10-20 Reps
@10
4
Leg Curl
1 Set
1 Set
15-25 Reps
15-25 Reps
@8
@9
5
Standing Calf Raise
1 Set
50 Reps
@7
6
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 2
1
Decline Push Up
1 Set
25 Reps
@9.5
2
Pike Push Up
1 Set
15 Reps
@8
3
Bench Press (Dumbbell)
1 Set
1 Set
6-15 Reps
6-15 Reps
@9.5
@10
4
Chest Fly (Cable)
2 Sets
6-18 Reps
@8.5
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
@9
@9.5
6
Lying Side Lateral Raise
2 Sets
1 Set
10 Reps
10 Reps
@9
@9.5
7
Single Arm Overhead Tricep Extension
1 Set
1 Set
6-10 Reps
6-10 Reps
@8.5
@9.5
8
Single Arm Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
Day 3
1A
Wrist Curls
2 Sets
6-10 Reps
@10
1B
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
@8.5
@9
2A
Reverse Bicep Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@8
2B
Hammer Curl
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
Day 4
1
Dumbbell Row
1 Set
15 Reps
@6
2
Standing Pullover (Cable)
1 Set
1 Set
12 Reps
12 Reps
@8
@9.5
3
Lat Pulldown
2 Sets
12 Reps
@9
4
Single Arm High Row (Cable)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Rear Delt Fly (Cable)
1 Set
1 Set
10 Reps
10 Reps
@8
@8.5
6
Single Arm Row (Dumbbell)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@9.5
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9.5
8
Shrug (Dumbbell)
1 Set
1 Set
25 Reps
25 Reps
@8.5
@9
9
Neck Extension
2 Sets
1 Set
15 Reps
15 Reps
@7.5
@8
10
Neck Curl
2 Sets
10 Reps
@7
11
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@8
@8.5
12
Concentration Curl
1 Set
1 Set
6-10 Reps
6-10 Reps
@8.5
@9