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RS ppl

by Rushi S.
1 athletes joined
5.0
(1 rating)

Program Description

Trying to cover all the body parts

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 22, 2024 07:24
  • Last Edited
    Jun 18, 2025 12:58

Summary

Unlock your potential with the RS PPL program, a dynamic 4-week training regimen designed for serious lifters. Committing to 6 days a week, you'll engage in a balanced mix of strength and cardio workouts, targeting all major muscle groups. Experience powerful compound lifts like the Deadlift and Leg Press, alongside explosive cardio moves such as Box Jumps and Sprints. This program is perfect for those looking to build strength, enhance endurance, and elevate their fitness game. Get ready to push your limits and achieve your goals!
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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
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Bayesian Curl
4
12 reps
-
3
Incline Bench Press (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
Chest Press (Machine)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Cable)
2
15 reps
-
8
Around The World
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
12 reps
-
2
Bench Press (Close Grip)
2
12 reps
-
3
Push Up
2
15 reps
-
4
Lat Pulldown
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
5
Bent Over Row (Barbell)
2
12 reps
-
6
T-Bar Row
2
10 reps
-
7
Face Pull
3
10 reps
-
8
Standing Pullover (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
8 reps
-
2
Front Squat (Barbell)
2
12 reps
-
3
Hyperextension
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Press
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Single Leg Deadlift
3
10 reps
-
6
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
15 reps
-
2
Forward Jump
3
10 reps
-
3
Lateral Box Jump
3
15 reps
-
4
Sprint
10
1 mins
-
5
Abs Crunch (Machine)
3
15 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
2
Hyperextension
3
12 reps
-
3
Leg Press
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Lying Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Calf Raise (Leg Press)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Bayesian Curl
4
12 reps
-
3
Incline Bench Press (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
Chest Press (Machine)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Cable)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
12 reps
-
2
Bench Press (Close Grip)
2
12 reps
-
3
Push Up
2
15 reps
-
4
Lat Pulldown
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
5
Bent Over Row (Barbell)
2
12 reps
-
6
T-Bar Row
2
10 reps
-
7
Face Pull
3
10 reps
-
8
Standing Pullover (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Cable Fly Low To High
3
15 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
21s (EZ Bar)
3
21 reps
-
7
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Tricep Pushdown (Cable)
3
12 reps
-
3
Pendlay Row
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Seated Wide-Grip Row (Cable)
2
12 reps
-
6
Seated Row (Cable)
2
12 reps
-
7
Face Pull
3
15 reps
-
8
Shrug (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
2
Hyperextension
3
12 reps
-
3
Leg Press
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Lying Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Bayesian Curl
4
12 reps
-
3
Incline Bench Press (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
Chest Press (Machine)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Cable)
2
15 reps
-
8
Around The World
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
2
Hyperextension
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Romanian Deadlift (Dumbbell)
3
1
10 reps
-
-
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
15 reps
-
2
Forward Jump
3
10 reps
-
3
Lateral Box Jump
3
15 reps
-
4
Sprint
10
1 mins
-
5
Abs Crunch (Machine)
3
15 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Farmer's Walk (Weighted)
3
20 reps
-
8
Mountain Climber
3
100 reps
-
9
Oblique Crunch
1
1
1
15 reps
12 reps
10 reps
-
-
-
10
Burpee (No Push Up)
7
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
15 reps
-
2
Forward Jump
3
10 reps
-
3
Lateral Box Jump
3
15 reps
-
4
Sprint
10
1 mins
-
5
Abs Crunch (Machine)
3
15 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
15 reps
-
2
Forward Jump
3
10 reps
-
3
Lateral Box Jump
3
15 reps
-
4
Sprint
10
1 mins
-
5
Abs Crunch (Machine)
3
15 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
2
Bent Over Row (Barbell)
2
12 reps
-
3
T-Bar Row
2
10 reps
-
4
Face Pull
3
10 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Skull Crusher (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Tricep Kickback
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
21s (EZ Bar)
3
21 reps
-
2
Hammer Curl
4
12 reps
-
3
Push Press (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Dumbbell)
3
12 reps
-
6
Cable Fly Low To High
3
15 reps
-
7
Cable Crossover
3
15 reps
-
8
Rear Delt Fly (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
-
2
Seated Wide-Grip Row (Cable)
2
12 reps
-
3
Seated Row (Cable)
2
12 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Face Pull
4
15 reps
-
6
Shrug (Barbell)
3
15 reps
-
7
JM Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
8
Tricep Pushdown (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
2
Hyperextension
3
12 reps
-
3
Leg Press
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Lying Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
15 reps
-
2
Forward Jump
3
10 reps
-
3
Lateral Box Jump
3
15 reps
-
4
Sprint
10
1 mins
-
5
Abs Crunch (Machine)
3
15 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
2
Hyperextension
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Romanian Deadlift (Dumbbell)
3
1
10 reps
-
-
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Calf Raise (Leg Press)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
21s (EZ Bar)
3
21 reps
-
2
Hammer Curl
3
12 reps
-
3
Push Press (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Dumbbell)
3
12 reps
-
6
Cable Fly Low To High
3
15 reps
-
7
Rear Delt Fly (Machine)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
2
Seated Wide-Grip Row (Cable)
2
12 reps
-
3
Seated Row (Cable)
2
12 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Shrug (Barbell)
3
15 reps
-
7
JM Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
8
Tricep Pushdown (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
2
Hyperextension
3
12 reps
-
3
Leg Press
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Lying Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
Week 1
1 / 4 Weeks
Day 6
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
15 Reps
-
-
-
-
2
Hyperextension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Leg Press
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
4
Romanian Deadlift (Dumbbell)
3 Sets
1 Set
10 Reps
-
-
5
Leg Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
6
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
Day 1
1
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
2
Bayesian Curl
4 Sets
12 Reps
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
15 Reps
-
-
-
-
4
Chest Press (Machine)
3 Sets
12 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
7
Lateral Raise (Cable)
2 Sets
15 Reps
-
8
Around The World
3 Sets
15 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
15 Reps
-
-
-
-
2
Hyperextension
3 Sets
12 Reps
-
3
Leg Press
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
4
Walking Lunge (Dumbbell)
3 Sets
20 Reps
-
5
Lying Leg Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
6
Calf Raise (Leg Press)
3 Sets
20 Reps
-
Day 3
1
JM Press
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
2
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
3
Pendlay Row
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
15 Reps
-
-
-
-
4
Pullover (Dumbbell)
3 Sets
12 Reps
-
5
Seated Wide-Grip Row (Cable)
2 Sets
12 Reps
-
6
Seated Row (Cable)
2 Sets
12 Reps
-
7
Face Pull
3 Sets
15 Reps
-
8
Shrug (Barbell)
3 Sets
15 Reps
-
Day 4
1
Box Jump
3 Sets
15 Reps
-
2
Forward Jump
3 Sets
10 Reps
-
3
Lateral Box Jump
3 Sets
15 Reps
-
4
Sprint
10 Sets
1 mins
-
5
Abs Crunch (Machine)
3 Sets
15 Reps
-
6
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
7
Farmer's Walk (Weighted)
3 Sets
20 Reps
-
8
Mountain Climber
3 Sets
100 Reps
-
9
Oblique Crunch
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
10
Burpee (No Push Up)
7 Sets
10 Reps
-
Day 5
1
21s (EZ Bar)
3 Sets
21 Reps
-
2
Hammer Curl
4 Sets
12 Reps
-
3
Push Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
15 Reps
-
-
-
-
4
Bench Press (Dumbbell)
3 Sets
12 Reps
-
5
Chest Fly (Dumbbell)
3 Sets
12 Reps
-
6
Cable Fly Low To High
3 Sets
15 Reps
-
7
Cable Crossover
3 Sets
15 Reps
-
8
Rear Delt Fly (Machine)
3 Sets
15 Reps
-