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BoostcampPNG

PPL-M

by Peter A.

Program Description

Be a fuckin weapon

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    May 22, 2024 01:02
  • Last Edited
    May 22, 2024 03:49
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
8-10 reps
7-9 reps
6-8 reps
4-7 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Overhead Press (Barbell)
1
1
1
2
8-10 reps
7-9 reps
6-8 reps
4-7 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
3
8-12 reps
6-8 reps
RPE 7
RPE 10
4A
Lateral Raise (Dumbbell)
1
3
10-12 reps
6-8 reps
RPE 7
RPE 10
4B
Chest Fly (Dumbbell)
1
3
10-12 reps
6-8 reps
RPE 7
RPE 10
4C
Front Raise
1
3
10-12 reps
6-8 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
2
8 reps
7 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
1
1
2
8 reps
7 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Underhand Lat Pulldown
2
6 reps
RPE 10
4
Hammer Curl
1
2
8 reps
6 reps
RPE 8
RPE 10
5
Preacher Curl (Dumbbell)
1
2
8 reps
7 reps
RPE 8
RPE 10
6
Face Pull
1
2
8 reps
6 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
2
10-12 reps
8-10 reps
6-8 reps
5-8 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Seated Hamstring Curl
1
1
3
10-12 reps
8-10 reps
5-8 reps
RPE 6
RPE 7
RPE 10
3
Hip Thrust (Barbell)
1
1
3
10-12 reps
8-10 reps
5-8 reps
RPE 6
RPE 7
RPE 10
4
Hip Abductor (Machine)
1
1
3
10-12 reps
8-10 reps
5-8 reps
RPE 6
RPE 8
RPE 10
5
Abs Crunch (Weighted)
1
1
3
10-12 reps
8-10 reps
5-8 reps
RPE 7
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
2
8-10 reps
7-9 reps
6-8 reps
4-7 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Bench Press (Barbell)
1
1
1
2
8-10 reps
7-9 reps
6-8 reps
4-7 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
3
8-12 reps
6-8 reps
RPE 7
RPE 10
4A
Lateral Raise (Dumbbell)
1
3
10-12 reps
6-8 reps
RPE 7
RPE 10
4B
Chest Fly (Dumbbell)
1
3
10-12 reps
6-8 reps
RPE 7
RPE 10
4C
Front Raise
1
3
10-12 reps
6-8 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
2
8 reps
7 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
1
1
2
8 reps
7 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Underhand Lat Pulldown
2
6 reps
RPE 10
4
Hammer Curl
1
2
8 reps
6 reps
RPE 8
RPE 10
5
Preacher Curl (Dumbbell)
1
2
8 reps
7 reps
RPE 8
RPE 10
6
Face Pull
1
2
8 reps
6 reps
RPE 8
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
2
10-12 reps
8-10 reps
5-8 reps
5-8 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Leg Extension
1
1
3
10-12 reps
8-10 reps
5-8 reps
RPE 7
RPE 8
RPE 10
3
Hip Thrust (Barbell)
1
1
3
10-12 reps
8-10 reps
5-8 reps
RPE 6
RPE 7
RPE 10
4
Hip Abductor (Machine)
1
1
3
10-12 reps
8-10 reps
5-8 reps
RPE 6
RPE 8
RPE 10
5
Abs Crunch (Weighted)
1
1
3
10-12 reps
8-10 reps
5-8 reps
RPE 7
RPE 8
RPE 10
Week 1
1 / 1 Weeks
Day 2
1
Barbell Row
1 Set
1 Set
1 Set
2 Sets
8 Reps
7 Reps
6 Reps
5 Reps
@6
@7
@8
@10
2
Lat Pulldown
1 Set
1 Set
1 Set
2 Sets
8 Reps
7 Reps
6 Reps
5 Reps
@6
@7
@8
@10
3
Underhand Lat Pulldown
2 Sets
6 Reps
@10
4
Hammer Curl
1 Set
2 Sets
8 Reps
6 Reps
@8
@10
5
Preacher Curl (Dumbbell)
1 Set
2 Sets
8 Reps
7 Reps
@8
@10
6
Face Pull
1 Set
2 Sets
8 Reps
6 Reps
@8
@9.5
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
8-10 Reps
7-9 Reps
6-8 Reps
4-7 Reps
@6
@7
@8
@10
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
8-10 Reps
7-9 Reps
6-8 Reps
4-7 Reps
@6
@7
@8
@10
3
V-Handle Tricep Pushdown (Cable)
1 Set
3 Sets
8-12 Reps
6-8 Reps
@7
@10
4A
Lateral Raise (Dumbbell)
1 Set
3 Sets
10-12 Reps
6-8 Reps
@7
@10
4B
Chest Fly (Dumbbell)
1 Set
3 Sets
10-12 Reps
6-8 Reps
@7
@10
4C
Front Raise
1 Set
3 Sets
10-12 Reps
6-8 Reps
@7
@10
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5-8 Reps
@6
@7
@8
@10
2
Seated Hamstring Curl
1 Set
1 Set
3 Sets
10-12 Reps
8-10 Reps
5-8 Reps
@6
@7
@10
3
Hip Thrust (Barbell)
1 Set
1 Set
3 Sets
10-12 Reps
8-10 Reps
5-8 Reps
@6
@7
@10
4
Hip Abductor (Machine)
1 Set
1 Set
3 Sets
10-12 Reps
8-10 Reps
5-8 Reps
@6
@8
@10
5
Abs Crunch (Weighted)
1 Set
1 Set
3 Sets
10-12 Reps
8-10 Reps
5-8 Reps
@7
@8
@10
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
8-10 Reps
7-9 Reps
6-8 Reps
4-7 Reps
@6
@7
@8
@10
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
8-10 Reps
7-9 Reps
6-8 Reps
4-7 Reps
@6
@7
@8
@10
3
V-Handle Tricep Pushdown (Cable)
1 Set
3 Sets
8-12 Reps
6-8 Reps
@7
@10
4A
Lateral Raise (Dumbbell)
1 Set
3 Sets
10-12 Reps
6-8 Reps
@7
@10
4B
Chest Fly (Dumbbell)
1 Set
3 Sets
10-12 Reps
6-8 Reps
@7
@10
4C
Front Raise
1 Set
3 Sets
10-12 Reps
6-8 Reps
@7
@10
Day 5
1
Barbell Row
1 Set
1 Set
1 Set
2 Sets
8 Reps
7 Reps
6 Reps
5 Reps
@6
@7
@8
@10
2
Lat Pulldown
1 Set
1 Set
1 Set
2 Sets
8 Reps
7 Reps
6 Reps
5 Reps
@6
@7
@8
@10
3
Underhand Lat Pulldown
2 Sets
6 Reps
@10
4
Hammer Curl
1 Set
2 Sets
8 Reps
6 Reps
@8
@10
5
Preacher Curl (Dumbbell)
1 Set
2 Sets
8 Reps
7 Reps
@8
@10
6
Face Pull
1 Set
2 Sets
8 Reps
6 Reps
@8
@9.5
Day 6
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
5-8 Reps
5-8 Reps
@6
@7
@8
@10
2
Leg Extension
1 Set
1 Set
3 Sets
10-12 Reps
8-10 Reps
5-8 Reps
@7
@8
@10
3
Hip Thrust (Barbell)
1 Set
1 Set
3 Sets
10-12 Reps
8-10 Reps
5-8 Reps
@6
@7
@10
4
Hip Abductor (Machine)
1 Set
1 Set
3 Sets
10-12 Reps
8-10 Reps
5-8 Reps
@6
@8
@10
5
Abs Crunch (Weighted)
1 Set
1 Set
3 Sets
10-12 Reps
8-10 Reps
5-8 Reps
@7
@8
@10