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Mountain Dog PPL

by Justin T.
10 athletes joined

Program Description

https://www.muscleandstrength.com/workouts/mountain-dog-ppl-workout Site lists program as 4 weeks have bumped to 6 for symmetry and keeping with other Mountain dog workouts Every other day workout so 3-4 days per week. Have not included warm up sets or feeders in log Could Add calves and Abs on alternating days, maybe some lower back work Some exercises changed to what is available in Boost-camp.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 04, 2024 08:48
  • Last Edited
    Jul 18, 2025 05:16

Summary

Embark on a transformative 6-week journey with the Mountain Dog PPL program, designed for those ready to elevate their training. This 4-day split focuses on a blend of push, pull, and leg workouts, expertly targeting all major muscle groups using a variety of equipment. Expect to build strength and muscle definition with exercises like the Meadow Row and Decline Bench Press, all while honing your technique with guided videos. Get ready to push your limits and achieve your fitness goals with this comprehensive program tailored for everyday lifters!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
1
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 9-10
5
Y Raise
3
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8-12 reps
RPE 10
2
One Arm Bent Over Row
3
8-12 reps
RPE 10
3
Pull-Up (Band)
3
AMRAP
RPE 10
4
Rear Delt Fly (Dumbbell)
3
20-25 reps
RPE 10
5
Hammer Curl
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8-12 reps
RPE 10
2
One Arm Bent Over Row
3
8-12 reps
RPE 10
3
Pull-Up (Band)
3
AMRAP
RPE 10
4
Rear Delt Fly (Dumbbell)
3
20-25 reps
RPE 10
5
Hammer Curl
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8 reps
RPE 10
2
Safety Bar Squat
1
6-8 reps
RPE 10
3A
Leg Press
3
8 reps
RPE 10
3B
Sissy Squat
3
8 reps
RPE 10
4
Split Squat (Smith Machine)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8 reps
RPE 10
2
Safety Bar Squat
1
6-8 reps
RPE 10
3A
Leg Press
3
8 reps
RPE 10
3B
Sissy Squat
3
8 reps
RPE 10
4
Split Squat (Smith Machine)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
1
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 9-10
5
Y Raise
3
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8-12 reps
RPE 10
2
One Arm Bent Over Row
3
8-12 reps
RPE 10
3
Pull-Up (Band)
3
AMRAP
RPE 10
4
Rear Delt Fly (Dumbbell)
3
20-25 reps
RPE 10
5
Hammer Curl
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8 reps
RPE 10
2
Safety Bar Squat
1
6-8 reps
RPE 10
3A
Leg Press
3
8 reps
RPE 10
3B
Sissy Squat
3
8 reps
RPE 10
4
Split Squat (Smith Machine)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8 reps
RPE 10
2
Safety Bar Squat
1
6-8 reps
RPE 10
3A
Leg Press
3
8 reps
RPE 10
3B
Sissy Squat
3
8 reps
RPE 10
4
Split Squat (Smith Machine)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
1
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 9-10
5
Y Raise
3
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
1
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 9-10
5
Y Raise
3
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8-12 reps
RPE 10
2
One Arm Bent Over Row
3
8-12 reps
RPE 10
3
Pull-Up (Band)
3
AMRAP
RPE 10
4
Rear Delt Fly (Dumbbell)
3
20-25 reps
RPE 10
5
Hammer Curl
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8 reps
RPE 10
2
Safety Bar Squat
1
6-8 reps
RPE 10
3A
Leg Press
3
8 reps
RPE 10
3B
Sissy Squat
3
8 reps
RPE 10
4
Split Squat (Smith Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
1
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 9-10
5
Y Raise
3
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
1
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 9-10
5
Y Raise
3
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8-12 reps
RPE 10
2
One Arm Bent Over Row
3
8-12 reps
RPE 10
3
Pull-Up (Band)
3
AMRAP
RPE 10
4
Rear Delt Fly (Dumbbell)
3
20-25 reps
RPE 10
5
Hammer Curl
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8-12 reps
RPE 10
2
One Arm Bent Over Row
3
8-12 reps
RPE 10
3
Pull-Up (Band)
3
AMRAP
RPE 10
4
Rear Delt Fly (Dumbbell)
3
20-25 reps
RPE 10
5
Hammer Curl
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8 reps
RPE 10
2
Safety Bar Squat
1
6-8 reps
RPE 10
3A
Leg Press
3
8 reps
RPE 10
3B
Sissy Squat
3
8 reps
RPE 10
4
Split Squat (Smith Machine)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
1
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 9-10
5
Y Raise
3
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8-12 reps
RPE 10
2
One Arm Bent Over Row
3
8-12 reps
RPE 10
3
Pull-Up (Band)
3
AMRAP
RPE 10
4
Rear Delt Fly (Dumbbell)
3
20-25 reps
RPE 10
5
Hammer Curl
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8 reps
RPE 10
2
Safety Bar Squat
1
6-8 reps
RPE 10
3A
Leg Press
3
8 reps
RPE 10
3B
Sissy Squat
3
8 reps
RPE 10
4
Split Squat (Smith Machine)
3
8 reps
RPE 10
Week 1
1 / 6 Weeks
Day 2
1
Meadow Row
3 Sets
8-12 Reps
@10
2
One Arm Bent Over Row
3 Sets
8-12 Reps
@10
3
Pull-Up (Band)
3 Sets
AMRAP
@10
4
Rear Delt Fly (Dumbbell)
3 Sets
20-25 Reps
@10
5
Hammer Curl
3 Sets
15 Reps
@10
Day 1
1
Decline Bench Press (Dumbbell)
1 Set
6-8 Reps
@10
2
Incline Bench Press (Dumbbell)
1 Set
6-8 Reps
@10
3
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Seated Overhead Press (Barbell)
3 Sets
8-10 Reps
@9-10
5
Y Raise
3 Sets
15 Reps
@10
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@10
7
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@10
Day 3
1
Leg Curl
3 Sets
8 Reps
@10
2
Safety Bar Squat
1 Set
6-8 Reps
@10
3A
Leg Press
3 Sets
8 Reps
@10
3B
Sissy Squat
3 Sets
8 Reps
@10
4
Split Squat (Smith Machine)
3 Sets
8 Reps
@10
Day 4
1
Decline Bench Press (Dumbbell)
1 Set
6-8 Reps
@10
2
Incline Bench Press (Dumbbell)
1 Set
6-8 Reps
@10
3
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Seated Overhead Press (Barbell)
3 Sets
8-10 Reps
@9-10
5
Y Raise
3 Sets
15 Reps
@10
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@10
7
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@10