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Simple Full Body PPL

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Program Description

A program based on the basic movements of powerlifting with some additional bodybuilding isolation exercises.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 25, 2025 08:16
  • Last Edited
    May 01, 2025 10:26
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
3
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
3
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
3
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
3
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
3
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
3
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
3
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
3
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
3
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
3
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Dip (Weighted)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Dip (Weighted)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Dip (Weighted)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Dip (Weighted)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Dip (Weighted)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Dip (Weighted)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Dip (Weighted)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Dip (Weighted)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Dip (Weighted)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Dip (Weighted)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@8
2
Pull-Up (Weighted)
3 Sets
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
4
Hanging Leg Raise
3 Sets
AMRAP
@10
5
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@8
2
Overhead Press (Barbell)
3 Sets
5 Reps
@8
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Barbell Row
3 Sets
8 Reps
@8
3
Dip (Weighted)
3 Sets
12 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
6
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8