Ppl | Workout Programs | Boostcamp App |

Ppl

by L .

1 athletes joined

Program Description

Powerbuilding basics

Program Overview

Level

Intermediate

Goal

Powerbuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

110 minutes

Created

Apr 06, 2024 08:01

Last Edited

May 14, 2024 03:16

down_app

Day 2

1

Bench Press (Barbell)

1 Set

3 Sets

3-5 Reps

6-10 Reps

@9.5

@9

2

Seated Shoulder Press (Dumbbell)

2 Sets

6-10 Reps

@10

3

Dip (Assisted)

3 Sets

8-12 Reps

@10

4

Lateral Raise (Dumbbell)

4 Sets

12-15 Reps

@10

5

Tricep Rope Push Down (Cable)

4 Sets

12-15 Reps

@10

Day 3

1

Squat (Barbell)

1 Set

2 Sets

3-5 Reps

5-8 Reps

@9

@9

2

Romanian Deadlift (Barbell)

3 Sets

6-10 Reps

@9.5

3

Leg Extension

3 Sets

12-15 Reps

@10

4

Lying Leg Curl

3 Sets

8-12 Reps

@10

5

Straight Leg Calf Raise

3 Sets

12-15 Reps

@10

Day 5

1

Bench Press (Barbell)

1 Set

3 Sets

1-3 Reps

6-8 Reps

@8

@9

2

Overhead Press (Barbell)

1 Set

2 Sets

4-6 Reps

8-12 Reps

@9

@9

3

Chest Fly (Machine)

3 Sets

12-15 Reps

@10

4

Lateral Raise (Dumbbell)

4 Sets

12-15 Reps

@10

5

Tricep Rope Push Down (Cable)

3 Sets

12-15 Reps

@10

Day 6

1

Sumo Deadlift (Barbell)

2 Sets

3-5 Reps

@9

2

Hack Squat

3 Sets

8-12 Reps

@10

3

Lying Leg Curl

3 Sets

6-10 Reps

@10

4

Leg Extension

3 Sets

8-12 Reps

@10

5

Seated Calf Raise

3 Sets

10-15 Reps

@10

Day 4

1

Bicep Curl (Cable)

3 Sets

8-12 Reps

@10

2

Bent Over Row (Dumbbell)

3 Sets

10-12 Reps

@10

3

Preacher Curl (Barbell)

3 Sets

10-15 Reps

@10

4

Lat Pulldown (Neutral Grip)

4 Sets

8-12 Reps

@10

5

Shrug (Dumbbell)

2 Sets

8-12 Reps

@10

Day 1

1

Bent Over Row (Barbell)

1 Set

2 Sets

6-8 Reps

10-12 Reps

@9

@9.5

2

Lat Pulldown

4 Sets

12-15 Reps

@10

3

Shrug (Dumbbell)

1 Set

6-8 Reps

@10

4

Bicep Curl (EZ Bar)

3 Sets

8-12 Reps

@10

5

Preacher Curl (Barbell)

4 Sets

6-10 Reps

@10