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“Truck Goons” PPL (1)
by Matt D.
Program Description
A well rounded strength training program aimed at improving strength, power production, and of course, physique. This will be intense, feel free to run only 8 weeks if you think 12 will be too much. I recommend starting all compound lifts at 70% of your training maxes. Deadlifts: Increase weight by 10lbs each session. Slow and controlled all the way up and down, don’t be dropping it like you’re at a powerlifting meet. Reset after each rep. Barbell Back Squats: Low-bar, add 5lbs each week. Barbell bench, overhead press & bent-over rows: add 5lbs every week. De-loads: After completing the rep ranges for each exercise (4 weeks), take the next week as a de-load. Follow the prescribed exercises but cut the weight by ~10% and do only 2 sets of each exercise. On the next week add 5lbs to each exercise and repeat the cycle. For the main lifts of each session, begin each new cycle with 5lbs less than you finished the previous cycle with except for deadlifts which should be reduced by 10lbs. Please note that de-loads are not programmed into the app, you will need to input each de-load week manually. Form: Good form is very important. Sacrificing form for weight is a great way to increase risk of injury. If your form is starting to suffer, swallow your pride and back off the weight a little. Rest & Recovery: Warm up properly before each session. Stretch and do mobility work after each session. Keep your nutrition on point, be sure to eat enough protein to facilitate growth. Get 7-9 hours of sleep each night. Feel free to edit this program and make it your own, have fun with it!
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Jul 07, 2024 04:25
Last Edited
Jul 10, 2024 09:22
down_app
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
AMRAP
2
Bent Over Row (Dumbbell)
3 Sets
5-8 Reps
3
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
4
Bicep Curl (Barbell)
3 Sets
8-12 Reps
5
Hammer Curl
3 Sets
8-12 Reps
6
Face Pull
3 Sets
8-12 Reps
Day 6
1
Cossack Squat
3 Sets
5-8 Reps
2
Pistol Squat
3 Sets
5-8 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Seated Calf Raise
2 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Single Arm Shoulder Press
3 Sets
5-8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Dip (Bodyweight)
3 Sets
8-12 Reps
5A
Skull Crusher
3 Sets
8-12 Reps
5B
Lu Raise
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
4
Leg Press
3 Sets
8-12 Reps
5
Standing Calf Raise
2 Sets
8-12 Reps
Day 4
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
2
Bench Press (Dumbbell)
3 Sets
5-8 Reps
3
Landmine Press
3 Sets
8-12 Reps
4
Dip (Bodyweight)
3 Sets
8-12 Reps
5A
Tricep Extension (Cable)
3 Sets
8-12 Reps
5B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
Day 5
1
Bent Over Row (Barbell)
3 Sets
5-8 Reps
2
Single Leg Deadlift
3 Sets
5-8 Reps
3
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
5
Cable Hammer Curl
3 Sets
8-12 Reps
6
Seated Row (Cable)
3 Sets
8-12 Reps