PPLUL High Volume | Workout Programs | Boostcamp App |

PPLUL High Volume

by Meet

1 athletes joined

Program Description

Muscle building

Program Overview

Level

Intermediate, Advanced

Goal

Bodybuilding, Muscle & Sculpting

Equipment

Full Gym

Program Length

8 weeks

Time Per Workout

70 minutes

Created

Jun 08, 2024 04:46

Last Edited

Jun 15, 2024 04:06

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Day 1

1

Bench Press (Barbell)

5 Sets

5 Reps

2

Decline Bench Press (Dumbbell)

3 Sets

12 Reps

3

Overhead Press (Barbell)

3 Sets

6-8 Reps

4A

Lying Tricep Extension (Barbell)

3 Sets

8-12 Reps

4B

Lateral Raise (Dumbbell)

3 Sets

15-20 Reps

5A

Tricep Pushdown (Cable)

3 Sets

10-15 Reps

5B

Lateral Raise (Dumbbell)

3 Sets

15-20 Reps

Day 2

1

Barbell Row

5 Sets

5 Reps

2

Lat Pulldown

3 Sets

8-12 Reps

3

Seated Row (Cable)

3 Sets

8-12 Reps

4

Face Pull

3 Sets

10-15 Reps

5

Bicep Curl (EZ Bar)

3 Sets

6-8 Reps

6

Incline Curl (Dumbbell)

3 Sets

6-10 Reps

Day 3

1

Leg Extension

3 Sets

8-12 Reps

2

Leg Curl

3 Sets

8-12 Reps

3

Lying Leg Curl

3 Sets

8-12 Reps

4

Rear Delt Fly (Dumbbell)

3 Sets

8-12 Reps

5A

Shrug (Dumbbell)

4 Sets

15-20 Reps

5B

Seated Calf Raise

4 Sets

15-20 Reps

Day 4

1

Bench Press (Barbell)

4 Sets

12 Reps

2

Incline Bench Press (Dumbbell)

3 Sets

8-12 Reps

3A

Bicep Curl (Cable)

3 Sets

8-12 Reps

3B

Tricep Pushdown (Cable)

3 Sets

8-12 Reps

4A

Hammer Curl

3 Sets

10-15 Reps

4B

Tricep Extension (Dumbbell)

3 Sets

15-20 Reps

Day 5

1

Squat (Barbell)

3 Sets

5 Reps

2

Romanian Deadlift (Barbell)

3 Sets

8-12 Reps

3

Lat Pulldown

3 Sets

8-12 Reps

4

Arnold Press

3 Sets

8-12 Reps

5A

Lateral Raise (Dumbbell)

5 Sets

15-20 Reps

5B

Seated Calf Raise

5 Sets

15-20 Reps