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BoostcampPNG

PPLUL test

by Björn_Klare_551565
1 athletes joined

Program Description

Novize Test programm

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 03, 2024 07:44
  • Last Edited
    Apr 04, 2025 03:24
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 9
2
Lat Pulldown
4
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Standing Calf Raise
4
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
4
8-12 reps
RPE 9
6
Decline Crunch
4
10-25 reps
RPE 9
7
Hanging Leg Raise
3
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 9
2
Lat Pulldown
4
8-12 reps
RPE 9
3
Rear Delt Fly (Machine)
4
8-12 reps
RPE 9
4
Standing Calf Raise
4
8-12 reps
RPE 9
5
Decline Crunch
4
10-25 reps
RPE 9
6
Hanging Leg Raise
3
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 9
2
Lat Pulldown
4
8-12 reps
RPE 9
3
Rear Delt Fly (Machine)
4
8-12 reps
RPE 9
4
Standing Calf Raise
4
8-12 reps
RPE 9
5
Decline Crunch
4
10-25 reps
RPE 9
6
Hanging Leg Raise
3
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 9
2
Lat Pulldown
4
8-12 reps
RPE 9
3
Rear Delt Fly (Machine)
4
8-12 reps
RPE 9
4
Standing Calf Raise
4
8-12 reps
RPE 9
5
Decline Crunch
4
10-25 reps
RPE 9
6
Hanging Leg Raise
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Skull Crusher
3
8-12 reps
RPE 9
4
Hammer Curl
3
8-12 reps
RPE 9
5
Single Arm Pushdown
3
10-15 reps
RPE 9
6
Bicep Curl (Cable)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Skull Crusher
3
8-12 reps
RPE 9
4
Hammer Curl
3
8-12 reps
RPE 9
5
Single Arm Pushdown
3
10-15 reps
RPE 9
6
Bicep Curl (Cable)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Skull Crusher
3
8-12 reps
RPE 9
4
Hammer Curl
3
8-12 reps
RPE 9
5
Single Arm Pushdown
3
10-15 reps
RPE 9
6
Bicep Curl (Cable)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Skull Crusher
3
8-12 reps
RPE 9
4
Hammer Curl
3
8-12 reps
RPE 9
5
Single Arm Pushdown
3
10-15 reps
RPE 9
6
Bicep Curl (Cable)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
4
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 9
2
Bench Press (Barbell)
3
5-8 reps
RPE 9
3
Lat Pulldown
4
8-12 reps
RPE 9
4
Chest Fly (Cable)
3
10-12 reps
RPE 9
5
Seated Calf Raise
4
8-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 9
2
Bench Press (Barbell)
3
5-8 reps
RPE 9
3
Lat Pulldown
4
8-12 reps
RPE 9
4
Chest Fly (Cable)
3
10-12 reps
RPE 9
5
Seated Calf Raise
4
8-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 9
2
Bench Press (Barbell)
3
5-8 reps
RPE 9
3
Lat Pulldown
4
8-12 reps
RPE 9
4
Chest Fly (Cable)
3
10-12 reps
RPE 9
5
Seated Calf Raise
4
8-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 9
2
Bench Press (Barbell)
3
5-8 reps
RPE 9
3
Lat Pulldown
4
8-12 reps
RPE 9
4
Chest Fly (Cable)
3
10-12 reps
RPE 9
5
Seated Calf Raise
4
8-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Hack Squat
4
5-12 reps
RPE 9
3
Lying Leg Curl
3
10-12 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Skull Crusher
3
6-10 reps
RPE 9
7
Lateral Raise (Cable)
4
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Hack Squat
4
5-12 reps
RPE 9
3
Lying Leg Curl
3
10-12 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Skull Crusher
3
6-10 reps
RPE 9
7
Lateral Raise (Cable)
4
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Hack Squat
4
5-12 reps
RPE 9
3
Lying Leg Curl
3
10-12 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Skull Crusher
3
6-10 reps
RPE 9
7
Lateral Raise (Cable)
4
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Hack Squat
4
5-12 reps
RPE 9
3
Lying Leg Curl
3
10-12 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Skull Crusher
3
6-10 reps
RPE 9
7
Lateral Raise (Cable)
4
10-12 reps
RPE 9
Week 1
1 / 4 Weeks
Day 2
1
Bench Press (Barbell)
4 Sets
5-8 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Skull Crusher
3 Sets
8-12 Reps
@9
4
Hammer Curl
3 Sets
8-12 Reps
@9
5
Single Arm Pushdown
3 Sets
10-15 Reps
@9
6
Bicep Curl (Cable)
3 Sets
10-12 Reps
@9
Day 4
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
2
Bench Press (Barbell)
3 Sets
5-8 Reps
@9
3
Lat Pulldown
4 Sets
8-12 Reps
@9
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@9
5
Seated Calf Raise
4 Sets
8-15 Reps
@9
6
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@9
7
Decline Crunch (Weighted)
3 Sets
10-20 Reps
@9
Day 5
1
Deadlift (Barbell)
3 Sets
5-8 Reps
@9
2
Hack Squat
4 Sets
5-12 Reps
@9
3
Lying Leg Curl
3 Sets
10-12 Reps
@9
4
Leg Extension
3 Sets
10-12 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@9
6
Skull Crusher
3 Sets
6-10 Reps
@9
7
Lateral Raise (Cable)
4 Sets
10-12 Reps
@9
Day 1
1
Barbell Row
4 Sets
6-10 Reps
@9
2
Lat Pulldown
4 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
10-15 Reps
@9
4
Standing Calf Raise
4 Sets
8-12 Reps
@9
5
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
@9
6
Decline Crunch
4 Sets
10-25 Reps
@9
7
Hanging Leg Raise
3 Sets
10-20 Reps
@9
Day 3
1
Squat (Barbell)
4 Sets
5-8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9
3
Leg Press
4 Sets
8-12 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@9