ppl ul | Workout Programs | Boostcamp App |

ppl ul

by Eric N.

2 athletes joined

1.0

(1 rating)

Program Description

get muscles

Program Overview

Level

Novice, Intermediate

Goal

Bodybuilding, Bodyweight Fitness, Muscle & Sculpting

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

80 minutes

Created

May 04, 2024 10:24

Last Edited

Jun 18, 2024 08:30

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Day 1

1

Bench Press (Dumbbell)

4 Sets

12-15 Reps

2

Incline Bench Press (Barbell)

4 Sets

8-12 Reps

3

Chest Fly (Machine)

3 Sets

12-15 Reps

4

Shoulder Press (Machine)

3 Sets

8-12 Reps

5

Lateral Raise (Cable)

4 Sets

8-12 Reps

6

Overhead Tricep Extension (Cable)

4 Sets

8-12 Reps

7

Seated Dip (Machine)

3 Sets

8-12 Reps

Day 2

1

Lat Pulldown

4 Sets

8-12 Reps

2

Seated Row (Cable)

3 Sets

12-15 Reps

3

Chest Supported Row (Machine)

4 Sets

8-12 Reps

4

Rear Delt Fly (Machine)

3 Sets

8-12 Reps

5

Bicep Curl (Machine)

4 Sets

8-12 Reps

6

Bicep Curl (Cable)

3 Sets

12-15 Reps

Day 3

1

Romanian Deadlift (Barbell)

3 Sets

8-12 Reps

2

Leg Press (45 Degrees)

4 Sets

8-12 Reps

3

Leg Curl

3 Sets

8-12 Reps

4

Lying Leg Curl

3 Sets

12-15 Reps

5

Leg Extension

3 Sets

8-12 Reps

6

Standing Calf Raise

4 Sets

12-15 Reps

Day 5

1

Leg Press (45 Degrees)

4 Sets

8-12 Reps

2

Bulgarian Split Squat (Dumbbell)

3 Sets

12-15 Reps

3

Leg Extension

2 Sets

1 Set

8-12 Reps

8-12 Reps

@10

4

Hip Adductor (Machine)

3 Sets

12-15 Reps

5

Hip Abductor (Machine)

3 Sets

12-15 Reps

6

Standing Calf Raise

4 Sets

12-15 Reps

Day 4

1

Bench Press (Dumbbell)

3 Sets

1 Set

8-12 Reps

12-15 Reps

2

Lat Pulldown

3 Sets

1 Set

8-12 Reps

12-15 Reps

3

Incline Bench Press (Barbell)

3 Sets

8-12 Reps

4

Seated Row (Cable)

3 Sets

8-12 Reps

5

Shoulder Press (Machine)

3 Sets

1 Set

12-15 Reps

12-15 Reps

@10

6

Tricep Pushdown (Cable)

3 Sets

1 Set

8-12 Reps

8-12 Reps

@10

7

Incline Curl (Dumbbell)

3 Sets

1 Set

8-12 Reps

8-12 Reps

@10