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PPLF vvvvcd

by Khoa D.
1 athletes joined

Program Description

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Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 14, 2024 06:32
  • Last Edited
    Jun 18, 2025 08:57

Summary

Unlock your strength with the PPLF vvvvcd program, a focused 6-week journey designed for those ready to elevate their lifting game. Comprising two dedicated training days each week, this program emphasizes back development through a series of targeted exercises, including Wide Grip Lat Pulldowns and Seated Rows. Each session is structured to maximize muscle engagement and growth, ensuring you build a powerful and defined upper body. Perfect for gym-goers seeking a comprehensive workout plan, this program will help you achieve your fitness goals with confidence.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
34.8%
Lats
27.8%
Biceps
11.5%
Rear Delts
8.6%
Chest
8.2%
Front Delts
3.9%
Triceps
3.9%
Middle Delts
1.2%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
20 Reps
@10
@10
2
Seated Row (Cable)
3 Sets
10 Reps
@10
3
Single Arm High Row (Cable)
3 Sets
10 Reps
@10
4
Single Arm Iso Row
3 Sets
10 Reps
@10
5
Reverse Pec Deck
3 Sets
15 Reps
@10
6A
Lying Pullover (Cable)
1 Set
12 Reps
@10
6B
Inverted Row
1 Set
AMRAP
@10
Day 2
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@10
2
Chest Fly (Machine)
3 Sets
12 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
12 Reps
@10
4
Decline Bench Press (Barbell)
3 Sets
10 Reps
@10
5
Seated Dip (Machine)
3 Sets
10 Reps
@10
6A
Incline Chest Fly (Dumbbell)
1 Set
5 Reps
@6
6B
Pec Fly (Dumbbell)
1 Set
AMRAP
@10
6C
Push Up
1 Set
AMRAP
@10
7
Lateral Raise (Machine)
3 Sets
15 Reps
@10
8
Rear Delt Fly (Machine)
3 Sets
15 Reps
@10