PPL by DS | Workout Programs | Boostcamp App |

PPL by DS

by Swapnil R.

5 athletes joined

Program Description

Best 6day ppl split for muscle growth and strength

Program Overview

Level

Novice

Goal

Powerbuilding

Equipment

Full Gym

Program Length

8 weeks

Time Per Workout

120 minutes

Created

Feb 23, 2024 08:10

Last Edited

Jul 21, 2024 09:15

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Day 1

1

Deadlift (Barbell)

1 Set

5 Reps

75%

2

Lat Pulldown

3 Sets

8-12 Reps

3

Reverse Pec Deck

4 Sets

8-12 Reps

4

Chest Supported Row (Dumbbell)

3 Sets

8-12 Reps

5

Hammer Curl

4 Sets

8-12 Reps

6

Bicep Curl (Dumbbell)

3 Sets

8-12 Reps

Day 2

1

Incline Bench Press (Barbell)

5 Sets

5 Reps

75%

2

Pec Deck (Machine)

3 Sets

8-12 Reps

@9

3

Lateral Raise (Cable)

2 Sets

12-15 Reps

4

Cable Crossover

2 Sets

8-12 Reps

6A

Tricep Extension (Dumbbell)

3 Sets

8-12 Reps

6B

Lateral Raise (Dumbbell)

3 Sets

15-20 Reps

7A

Tricep Pushdown (Cable)

3 Sets

8-12 Reps

7B

Lateral Raise (Dumbbell)

3 Sets

15-20 Reps

Day 3

1

Squat (Barbell)

3 Sets

5 Reps

70%

2

Romanian Deadlift (Barbell)

3 Sets

8-12 Reps

3

Leg Extension

3 Sets

8-12 Reps

4

Seated Calf Raise

5 Sets

8-12 Reps

Day 4

1

Bent Over Row (Barbell)

5 Sets

5 Reps

70%

2

Lat Pulldown

3 Sets

8-12 Reps

3

Reverse Pec Deck

4 Sets

8-12 Reps

4

Standing Pullover (Cable)

3 Sets

8-12 Reps

5

Hammer Curl

4 Sets

8-12 Reps

6

Incline Curl (Dumbbell)

3 Sets

8-12 Reps

Day 5

1

Incline Bench Press (Smith Machine)

3 Sets

8-12 Reps

2

Pec Deck (Machine)

3 Sets

8-12 Reps

@9

3

Lateral Raise (Cable)

2 Sets

12-15 Reps

4

Cable Crossover

2 Sets

8-12 Reps

6A

Tricep Extension (Dumbbell)

3 Sets

8-12 Reps

6B

Lateral Raise (Dumbbell)

3 Sets

15-20 Reps

7A

Tricep Pushdown (Cable)

3 Sets

8-12 Reps

7B

Lateral Raise (Dumbbell)

3 Sets

15-20 Reps

Day 6

1

Bulgarian Split Squat (Dumbbell)

3 Sets

8-12 Reps

2

Romanian Deadlift (Barbell)

3 Sets

8-12 Reps

3

Lying Leg Curl

3 Sets

8-12 Reps

4

Seated Calf Raise

5 Sets

8-12 Reps