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Pretty Good PPL

by Aidan
2 athletes joined

Program Description

Modified version of Reddit ppl Build strength and muscle Bench 2x/week Squat 2x/week Deadlift 2x/week Progression Squat, OHP, and bench: +5 lbs each session until reps can’t be completed. Then stay at same weight until reps can’t be completed. If 3+ consecutive sessions have failures decrease 1RM by 10% Deadlift: same thing as squat and bench but +10 lbs each session

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 07, 2024 03:09
  • Last Edited
    Feb 19, 2025 11:50

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Hamstrings
10.6%
Biceps
9.5%
Quadriceps
9.5%
Chest
9%
Front Delts
8.2%
Upper Back
7%
Lats
7%
Middle Delts
6.6%
Glutes
6.2%
Calves
3.9%
Lower Back
3.6%
Abs
2.6%
Adductors
1.5%
Forearms
1.3%
Rear Delts
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Bench Press (Barbell)
1
5+ reps
70%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
6
Shoulder Press (Machine)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Bench Press (Barbell)
1
5+ reps
70%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
6
Shoulder Press (Machine)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Bench Press (Barbell)
1
5+ reps
70%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
6
Shoulder Press (Machine)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Bench Press (Barbell)
1
5+ reps
70%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
6
Shoulder Press (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
70%
2
Bent Over Row (Barbell)
3
5 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Hammer Curl
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
70%
2
Bent Over Row (Barbell)
3
5 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Hammer Curl
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
70%
2
Bent Over Row (Barbell)
3
5 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Hammer Curl
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
70%
2
Bent Over Row (Barbell)
3
5 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Hammer Curl
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
70%
2
Squat (Barbell)
1
5+ reps
70%
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
4
Leg Extension
3
8-10 reps
RPE 9
5
Leg Curl
3
8-10 reps
RPE 9
6
Standing Calf Raise
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
70%
2
Squat (Barbell)
1
5+ reps
70%
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
4
Leg Extension
3
8-10 reps
RPE 9
5
Leg Curl
3
8-10 reps
RPE 9
6
Standing Calf Raise
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
70%
2
Squat (Barbell)
1
5+ reps
70%
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
4
Leg Extension
3
8-10 reps
RPE 9
5
Leg Curl
3
8-10 reps
RPE 9
6
Standing Calf Raise
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
70%
2
Squat (Barbell)
1
5+ reps
70%
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
4
Leg Extension
3
8-10 reps
RPE 9
5
Leg Curl
3
8-10 reps
RPE 9
6
Standing Calf Raise
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Bench Press (Barbell)
1
5+ reps
70%
3
Bench Press (Dumbbell)
3
6 reps
RPE 9
4
Seated Overhead Press (Barbell)
2
5 reps
70%
5
Seated Overhead Press (Barbell)
1
5+ reps
70%
6
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Bench Press (Barbell)
1
5+ reps
70%
3
Bench Press (Dumbbell)
3
6 reps
RPE 9
4
Seated Overhead Press (Barbell)
2
5 reps
70%
5
Seated Overhead Press (Barbell)
1
5+ reps
70%
6
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Bench Press (Barbell)
1
5+ reps
70%
3
Bench Press (Dumbbell)
3
6 reps
RPE 9
4
Seated Overhead Press (Barbell)
2
5 reps
70%
5
Seated Overhead Press (Barbell)
1
5+ reps
70%
6
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Bench Press (Barbell)
1
5+ reps
70%
3
Bench Press (Dumbbell)
3
6 reps
RPE 9
4
Seated Overhead Press (Barbell)
2
5 reps
70%
5
Seated Overhead Press (Barbell)
1
5+ reps
70%
6
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
70%
2
Lat Pulldown
3
8-10 reps
RPE 9
3
Pull-Up (Bodyweight)
3
4-6 reps
RPE 10
4
Hammer Curl
3
10-12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
70%
2
Lat Pulldown
3
8-10 reps
RPE 9
3
Pull-Up (Bodyweight)
3
4-6 reps
RPE 10
4
Hammer Curl
3
10-12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
70%
2
Lat Pulldown
3
8-10 reps
RPE 9
3
Pull-Up (Bodyweight)
3
4-6 reps
RPE 10
4
Hammer Curl
3
10-12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
70%
2
Lat Pulldown
3
8-10 reps
RPE 9
3
Pull-Up (Bodyweight)
3
4-6 reps
RPE 10
4
Hammer Curl
3
10-12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
70%
2
Squat (Barbell)
1
5+ reps
70%
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
4
Leg Extension
3
8-10 reps
RPE 9
5
Leg Curl
3
8-10 reps
RPE 9
6
Standing Calf Raise
3
10-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
70%
2
Squat (Barbell)
1
5+ reps
70%
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
4
Leg Extension
3
8-10 reps
RPE 9
5
Leg Curl
3
8-10 reps
RPE 9
6
Standing Calf Raise
3
10-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
70%
2
Squat (Barbell)
1
5+ reps
70%
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
4
Leg Extension
3
8-10 reps
RPE 9
5
Leg Curl
3
8-10 reps
RPE 9
6
Standing Calf Raise
3
10-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
70%
2
Squat (Barbell)
1
5+ reps
70%
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9
4
Leg Extension
3
8-10 reps
RPE 9
5
Leg Curl
3
8-10 reps
RPE 9
6
Standing Calf Raise
3
10-12 reps
RPE 9
Week 1
1 / 4 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
5+ Reps
70%
2
Bent Over Row (Barbell)
3 Sets
5 Reps
@9
3
Seated Row (Cable)
3 Sets
8-10 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@9
5
Hammer Curl
2 Sets
10-12 Reps
@9
Day 3
1
Squat (Barbell)
2 Sets
5 Reps
70%
2
Squat (Barbell)
1 Set
5+ Reps
70%
3
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
@9
4
Leg Extension
3 Sets
8-10 Reps
@9
5
Leg Curl
3 Sets
8-10 Reps
@9
6
Standing Calf Raise
3 Sets
10-12 Reps
@9
Day 5
1
Deadlift (Barbell)
1 Set
5+ Reps
70%
2
Lat Pulldown
3 Sets
8-10 Reps
@9
3
Pull-Up (Bodyweight)
3 Sets
4-6 Reps
@10
4
Hammer Curl
3 Sets
10-12 Reps
@9
5
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
@9
Day 6
1
Squat (Barbell)
2 Sets
5 Reps
70%
2
Squat (Barbell)
1 Set
5+ Reps
70%
3
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
@9
4
Leg Extension
3 Sets
8-10 Reps
@9
5
Leg Curl
3 Sets
8-10 Reps
@9
6
Standing Calf Raise
3 Sets
10-12 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
70%
2
Bench Press (Barbell)
1 Set
5+ Reps
70%
3
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
@9
6
Shoulder Press (Machine)
3 Sets
10-12 Reps
@9
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
70%
2
Bench Press (Barbell)
1 Set
5+ Reps
70%
3
Bench Press (Dumbbell)
3 Sets
6 Reps
@9
4
Seated Overhead Press (Barbell)
2 Sets
5 Reps
70%
5
Seated Overhead Press (Barbell)
1 Set
5+ Reps
70%
6
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@9
7
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@9