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PPL Bash/Martin

by Basheer A.
1 athletes joined

Program Description

Mass gain beginner

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 12, 2024 04:07
  • Last Edited
    May 14, 2024 06:26
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Face Pull
4
8 reps
-
4
One Arm Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
9 reps
8 reps
-
-
-
-
5
Hammer Curl
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Bayesian Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Face Pull
4
8 reps
-
4
One Arm Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
9 reps
8 reps
-
-
-
-
5
Hammer Curl
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Bayesian Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Face Pull
4
8 reps
-
4
One Arm Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
9 reps
8 reps
-
-
-
-
5
Hammer Curl
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Bayesian Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Face Pull
4
8 reps
-
4
One Arm Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
9 reps
8 reps
-
-
-
-
5
Hammer Curl
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Bayesian Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Face Pull
4
8 reps
-
4
One Arm Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
9 reps
8 reps
-
-
-
-
5
Hammer Curl
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Bayesian Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Face Pull
4
8 reps
-
4
One Arm Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
9 reps
8 reps
-
-
-
-
5
Hammer Curl
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Bayesian Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Face Pull
4
8 reps
-
4
One Arm Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
9 reps
8 reps
-
-
-
-
5
Hammer Curl
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Bayesian Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Face Pull
4
8 reps
-
4
One Arm Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
9 reps
8 reps
-
-
-
-
5
Hammer Curl
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Bayesian Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
5 reps
-
-
2
Push Up (Knees)
4
15 reps
-
3
Cable Crossover
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
2
12 reps
10 reps
-
-
5
Overhead Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hanging Leg Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Side Crunch (Cable)
1
1
1
20 reps
15 reps
12 reps
-
-
-
8
Decline Crunch
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
5 reps
-
-
2
Tricep Rope Push Down (Cable)
1
2
12 reps
10 reps
-
-
3
Overhead Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Push Up (Knees)
4
25 reps
-
5
Ab Wheel
4
25 reps
-
6
Hanging Leg Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Side Crunch (Cable)
1
1
1
20 reps
15 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
5 reps
-
-
2
Tricep Rope Push Down (Cable)
1
2
12 reps
10 reps
-
-
3
Overhead Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Push Up (Knees)
4
25 reps
-
5
Ab Wheel
4
25 reps
-
6
Hanging Leg Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Side Crunch (Cable)
1
1
1
20 reps
15 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
5 reps
-
-
2
Tricep Rope Push Down (Cable)
1
2
12 reps
10 reps
-
-
3
Overhead Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Push Up (Knees)
4
25 reps
-
5
Ab Wheel
4
25 reps
-
6
Hanging Leg Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Side Crunch (Cable)
1
1
1
20 reps
15 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
5 reps
-
-
2
Tricep Rope Push Down (Cable)
1
2
12 reps
10 reps
-
-
3
Overhead Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Push Up (Knees)
4
25 reps
-
5
Ab Wheel
4
25 reps
-
6
Hanging Leg Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Side Crunch (Cable)
1
1
1
20 reps
15 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
5 reps
-
-
2
Tricep Rope Push Down (Cable)
1
2
12 reps
10 reps
-
-
3
Overhead Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Push Up (Knees)
4
25 reps
-
5
Ab Wheel
4
25 reps
-
6
Hanging Leg Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Side Crunch (Cable)
1
1
1
20 reps
15 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
5 reps
-
-
2
Tricep Rope Push Down (Cable)
1
2
12 reps
10 reps
-
-
3
Overhead Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Push Up (Knees)
4
25 reps
-
5
Ab Wheel
4
25 reps
-
6
Hanging Leg Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Side Crunch (Cable)
1
1
1
20 reps
15 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
5 reps
-
-
2
Tricep Rope Push Down (Cable)
1
2
12 reps
10 reps
-
-
3
Overhead Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Push Up (Knees)
4
25 reps
-
5
Ab Wheel
4
25 reps
-
6
Hanging Leg Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Side Crunch (Cable)
1
1
1
20 reps
15 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
-
2
Leg Press
3
12 reps
-
3
Lying Leg Curl
1
1
1
1
14 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Leg Extension
2
1
1
15 reps
12 reps
10 reps
-
-
-
5
Standing Calf Raise
3
1
12 reps
10 reps
-
-
6
Reverse Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Leg Press
3
12 reps
-
4
Lying Leg Curl
1
1
1
1
14 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Leg Extension
2
1
1
15 reps
12 reps
10 reps
-
-
-
6
Standing Calf Raise
3
1
12 reps
10 reps
-
-
7
Reverse Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Leg Press
3
12 reps
-
4
Lying Leg Curl
1
1
1
1
14 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Leg Extension
2
1
1
15 reps
12 reps
10 reps
-
-
-
6
Standing Calf Raise
3
1
12 reps
10 reps
-
-
7
Reverse Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Leg Press
3
12 reps
-
4
Lying Leg Curl
1
1
1
1
14 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Leg Extension
2
1
1
15 reps
12 reps
10 reps
-
-
-
6
Standing Calf Raise
3
1
12 reps
10 reps
-
-
7
Reverse Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Leg Press
3
12 reps
-
4
Lying Leg Curl
1
1
1
1
14 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Leg Extension
2
1
1
15 reps
12 reps
10 reps
-
-
-
6
Standing Calf Raise
3
1
12 reps
10 reps
-
-
7
Reverse Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Leg Press
3
12 reps
-
4
Lying Leg Curl
1
1
1
1
14 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Leg Extension
2
1
1
15 reps
12 reps
10 reps
-
-
-
6
Standing Calf Raise
3
1
12 reps
10 reps
-
-
7
Reverse Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Leg Press
3
12 reps
-
4
Lying Leg Curl
1
1
1
1
14 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Leg Extension
2
1
1
15 reps
12 reps
10 reps
-
-
-
6
Standing Calf Raise
3
1
12 reps
10 reps
-
-
7
Reverse Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Leg Press
3
12 reps
-
4
Lying Leg Curl
1
1
1
1
14 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Leg Extension
2
1
1
15 reps
12 reps
10 reps
-
-
-
6
Standing Calf Raise
3
1
12 reps
10 reps
-
-
7
Reverse Hyperextension
3
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Wide Grip Pull-Up
4 Sets
8 Reps
-
2
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Face Pull
4 Sets
8 Reps
-
4
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
9 Reps
8 Reps
-
-
-
-
5
Hammer Curl
3 Sets
12 Reps
-
6
Preacher Curl (Dumbbell)
3 Sets
12 Reps
-
7
Bayesian Curl
3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
8 Reps
5 Reps
-
-
2
Push Up (Knees)
4 Sets
15 Reps
-
3
Cable Crossover
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Tricep Rope Push Down (Cable)
1 Set
2 Sets
12 Reps
10 Reps
-
-
5
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
7
Side Crunch (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
-
-
-
8
Decline Crunch
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6 Reps
-
2
Leg Press
3 Sets
12 Reps
-
3
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
14 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
4
Leg Extension
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Standing Calf Raise
3 Sets
1 Set
12 Reps
10 Reps
-
-
6
Reverse Hyperextension
3 Sets
12 Reps
-