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Pure Bodybuilding- PPL

by Prisam_Shrestha_396891
3 athletes joined

Program Description

Push Pull Legs

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 30, 2024 01:00
  • Last Edited
    Aug 06, 2024 05:27
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Meadows Incline DB Lateral Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Flat Machine Chest Press
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Bottom-half Seated Cable Flye
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
4
DB Shoulder Press
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Overhead Cable Triceps Extension (Bar)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Cable Triceps Kickback
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Meadows Incline DB Lateral Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Flat Machine Chest Press
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Bottom-half Seated Cable Flye
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
4
DB Shoulder Press
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Overhead Cable Triceps Extension (Bar)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Cable Triceps Kickback
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Meadows Incline DB Lateral Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Flat Machine Chest Press
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Bottom-half Seated Cable Flye
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
4
DB Shoulder Press
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Overhead Cable Triceps Extension (Bar)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Cable Triceps Kickback
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Meadows Incline DB Lateral Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Flat Machine Chest Press
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Bottom-half Seated Cable Flye
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
4
DB Shoulder Press
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Overhead Cable Triceps Extension (Bar)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Cable Triceps Kickback
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide-Grip Pull-Up
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Chest-Supported Machine Row
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Half-Kneeling 1-Arm Lat Pulldown
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Cable 1-Arm Face Pull
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Seated Super-Bayesian High Cable Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Cable Crunches
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide-Grip Pull-Up
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Chest-Supported Machine Row
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Half-Kneeling 1-Arm Lat Pulldown
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Cable 1-Arm Face Pull
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Seated Super-Bayesian High Cable Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Cable Crunches
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide-Grip Pull-Up
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Chest-Supported Machine Row
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Half-Kneeling 1-Arm Lat Pulldown
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Cable 1-Arm Face Pull
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Seated Super-Bayesian High Cable Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Cable Crunches
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide-Grip Pull-Up
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Chest-Supported Machine Row
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Half-Kneeling 1-Arm Lat Pulldown
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Cable 1-Arm Face Pull
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Seated Super-Bayesian High Cable Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Cable Crunches
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl
1
2
Bottom-Half Smith Machine Squat
1
3
Glute-Ham Raises
1
4
Leg Extensions
1
5
Standing CALF Raises
1
6
Machine HIP Abduction
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl
1
2
Bottom-Half Smith Machine Squat
1
3
Glute-Ham Raises
1
4
Leg Extensions
1
5
Standing CALF Raises
1
6
Machine HIP Abduction
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl
1
2
Bottom-Half Smith Machine Squat
1
3
Glute-Ham Raises
1
4
Leg Extensions
1
5
Standing CALF Raises
1
6
Machine HIP Abduction
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl
1
2
Bottom-Half Smith Machine Squat
1
3
Glute-Ham Raises
1
4
Leg Extensions
1
5
Standing CALF Raises
1
6
Machine HIP Abduction
1
Day 4
No exercises added to this day
Day 5
No exercises added to this day
Day 6
No exercises added to this day
Week 1
1 / 4 Weeks
Day 4
No exercises added to this day
Day 5
No exercises added to this day
Day 6
No exercises added to this day
Day 2
1
Wide-Grip Pull-Up
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@9-10
2
Chest-Supported Machine Row
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@9-10
3
Half-Kneeling 1-Arm Lat Pulldown
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
4
Cable 1-Arm Face Pull
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Seated Super-Bayesian High Cable Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Cable Crunches
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 1
1
Meadows Incline DB Lateral Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Flat Machine Chest Press
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@9-10
3
Bottom-half Seated Cable Flye
1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@10
4
DB Shoulder Press
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8-9
@9-10
5
Overhead Cable Triceps Extension (Bar)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
6
Cable Triceps Kickback
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@10
Day 3
1
Seated Leg Curl
1 Set
2
Bottom-Half Smith Machine Squat
1 Set
3
Glute-Ham Raises
1 Set
4
Leg Extensions
1 Set
5
Standing CALF Raises
1 Set
6
Machine HIP Abduction
1 Set