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PPL

by Hayden Z.
1 athletes joined

Program Description

Q

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 17, 2025 05:55
  • Last Edited
    Jun 04, 2025 04:49
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5 reps
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Shoulder Press (Machine)
2
5 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
8 reps
RPE 10
5
JM Press (Smith Machine)
2
7 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5 reps
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Shoulder Press (Machine)
2
5 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
8 reps
RPE 10
5
JM Press (Smith Machine)
2
7 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5 reps
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Shoulder Press (Machine)
2
5 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
8 reps
RPE 10
5
JM Press (Smith Machine)
2
7 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5 reps
RPE 10
2
Chest Fly (Machine)
2
8 reps
RPE 10
3
Shoulder Press (Machine)
2
5 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
8 reps
RPE 10
5
JM Press (Smith Machine)
2
7 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5 reps
RPE 10
2
T-Bar Row
2
6 reps
RPE 10
3
Seated Row (Cable)
2
7 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 10
5
Bicep Curl (Cable)
2
5 reps
RPE 10
6
Hammer Curl
2
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5 reps
RPE 10
2
T-Bar Row
2
6 reps
RPE 10
3
Seated Row (Cable)
2
7 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 10
5
Bicep Curl (Cable)
2
5 reps
RPE 10
6
Hammer Curl
2
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5 reps
RPE 10
2
T-Bar Row
2
6 reps
RPE 10
3
Seated Row (Cable)
2
7 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 10
5
Bicep Curl (Cable)
2
5 reps
RPE 10
6
Hammer Curl
2
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5 reps
RPE 10
2
T-Bar Row
2
6 reps
RPE 10
3
Seated Row (Cable)
2
7 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 10
5
Bicep Curl (Cable)
2
5 reps
RPE 10
6
Hammer Curl
2
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8 reps
RPE 10
2
Hack Squat
2
5 reps
RPE 10
3
Seated Hamstring Curl
2
6 reps
RPE 10
4
Single Leg Extensions
2
8 reps
RPE 10
5
Hip Adductor (Machine)
2
8 reps
RPE 10
6
Hanging Leg Raise
2
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8 reps
RPE 10
2
Hack Squat
2
5 reps
RPE 10
3
Seated Hamstring Curl
2
6 reps
RPE 10
4
Single Leg Extensions
2
8 reps
RPE 10
5
Hip Adductor (Machine)
2
8 reps
RPE 10
6
Hanging Leg Raise
2
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8 reps
RPE 10
2
Hack Squat
2
5 reps
RPE 10
3
Seated Hamstring Curl
2
6 reps
RPE 10
4
Single Leg Extensions
2
8 reps
RPE 10
5
Hip Adductor (Machine)
2
8 reps
RPE 10
6
Hanging Leg Raise
2
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8 reps
RPE 10
2
Hack Squat
2
5 reps
RPE 10
3
Seated Hamstring Curl
2
6 reps
RPE 10
4
Single Leg Extensions
2
8 reps
RPE 10
5
Hip Adductor (Machine)
2
8 reps
RPE 10
6
Hanging Leg Raise
2
25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5 reps
RPE 10
2
Chest Fly (Cable)
2
8 reps
RPE 10
3
Shoulder Press (Machine)
2
7 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
5
Katana Extension
2
8 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5 reps
RPE 10
2
Chest Fly (Cable)
2
8 reps
RPE 10
3
Shoulder Press (Machine)
2
7 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
5
Katana Extension
2
8 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5 reps
RPE 10
2
Chest Fly (Cable)
2
8 reps
RPE 10
3
Shoulder Press (Machine)
2
7 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
5
Katana Extension
2
8 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5 reps
RPE 10
2
Chest Fly (Cable)
2
8 reps
RPE 10
3
Shoulder Press (Machine)
2
7 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
5
Katana Extension
2
8 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
6 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
6 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
6 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
6 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
2
8 reps
RPE 10
2
Stiff Leg Deadlift
2
5 reps
RPE 10
3
Leg Press (45 Degrees)
2
6 reps
RPE 10
4
Seated Hamstring Curl
2
6 reps
RPE 10
5
Hip Adductor (Machine)
2
8 reps
RPE 10
6
Hanging Leg Raise
2
25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
2
8 reps
RPE 10
2
Stiff Leg Deadlift
2
5 reps
RPE 10
3
Leg Press (45 Degrees)
2
6 reps
RPE 10
4
Seated Hamstring Curl
2
6 reps
RPE 10
5
Hip Adductor (Machine)
2
8 reps
RPE 10
6
Hanging Leg Raise
2
25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
2
8 reps
RPE 10
2
Stiff Leg Deadlift
2
5 reps
RPE 10
3
Leg Press (45 Degrees)
2
6 reps
RPE 10
4
Seated Hamstring Curl
2
6 reps
RPE 10
5
Hip Adductor (Machine)
2
8 reps
RPE 10
6
Hanging Leg Raise
2
25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
2
8 reps
RPE 10
2
Stiff Leg Deadlift
2
5 reps
RPE 10
3
Leg Press (45 Degrees)
2
6 reps
RPE 10
4
Seated Hamstring Curl
2
6 reps
RPE 10
5
Hip Adductor (Machine)
2
8 reps
RPE 10
6
Hanging Leg Raise
2
25 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
5 Reps
@10
2
Chest Fly (Machine)
2 Sets
8 Reps
@10
3
Shoulder Press (Machine)
2 Sets
5 Reps
@10
4
One Arm Lateral Raise (Cable)
2 Sets
8 Reps
@10
5
JM Press (Smith Machine)
2 Sets
7 Reps
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@10
Day 3
1
Calf Raise (Leg Press)
2 Sets
8 Reps
@10
2
Hack Squat
2 Sets
5 Reps
@10
3
Seated Hamstring Curl
2 Sets
6 Reps
@10
4
Single Leg Extensions
2 Sets
8 Reps
@10
5
Hip Adductor (Machine)
2 Sets
8 Reps
@10
6
Hanging Leg Raise
2 Sets
25 Reps
@10
Day 4
1
Chest Press (Machine)
2 Sets
5 Reps
@10
2
Chest Fly (Cable)
2 Sets
8 Reps
@10
3
Shoulder Press (Machine)
2 Sets
7 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@10
5
Katana Extension
2 Sets
8 Reps
@10
6
V-Handle Tricep Pushdown (Cable)
2 Sets
6 Reps
@10
Day 5
1
T-Bar Row
2 Sets
5 Reps
@10
2
Lat Pulldown (Single Arm)
2 Sets
6 Reps
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
7 Reps
@10
4
Single Arm Rear Delt Fly (Cable)
2 Sets
8 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
8 Reps
@10
6
Hammer Curl (Cable)
2 Sets
6 Reps
@10
Day 2
1
Wide Grip Lat Pulldown
2 Sets
5 Reps
@10
2
T-Bar Row
2 Sets
6 Reps
@10
3
Seated Row (Cable)
2 Sets
7 Reps
@10
4
Single Arm Rear Delt Fly (Cable)
2 Sets
8 Reps
@10
5
Bicep Curl (Cable)
2 Sets
5 Reps
@10
6
Hammer Curl
2 Sets
7 Reps
@10
Day 6
1
Single Leg Calf Raise (Weighted)
2 Sets
8 Reps
@10
2
Stiff Leg Deadlift
2 Sets
5 Reps
@10
3
Leg Press (45 Degrees)
2 Sets
6 Reps
@10
4
Seated Hamstring Curl
2 Sets
6 Reps
@10
5
Hip Adductor (Machine)
2 Sets
8 Reps
@10
6
Hanging Leg Raise
2 Sets
25 Reps
@10