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Volmp9's PPL Variation- Enhanced Athlete

by Ralph

Program Description

More hypertrophy but adds some strength

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 24, 2025 07:03
  • Last Edited
    Jul 25, 2025 04:31
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8-12 reps
6-8 reps
-
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Straight Arm Pulldown
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Lying Reverse Fly
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
8-10 reps
3-5 reps
-
-
2
Standing Calf Raise
3
10-12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lying Leg Curl
3
10-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Overhead Press (Barbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Seated Wide-Grip Row (Cable)
4
6-8 reps
-
3
Standing Pullover (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Belt Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Reverse Hyperextension
3
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8-12 reps
6-8 reps
-
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Straight Arm Pulldown
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Lying Reverse Fly
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
8-10 reps
3-5 reps
-
-
2
Standing Calf Raise
3
10-12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lying Leg Curl
3
10-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Overhead Press (Barbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Seated Wide-Grip Row (Cable)
4
6-8 reps
-
3
Standing Pullover (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Belt Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Reverse Hyperextension
3
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Belt Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Reverse Hyperextension
3
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8-12 reps
6-8 reps
-
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Straight Arm Pulldown
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Lying Reverse Fly
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
8-10 reps
3-5 reps
-
-
2
Standing Calf Raise
3
10-12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lying Leg Curl
3
10-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Overhead Press (Barbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Seated Wide-Grip Row (Cable)
4
6-8 reps
-
3
Standing Pullover (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Belt Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Reverse Hyperextension
3
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8-12 reps
6-8 reps
-
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Straight Arm Pulldown
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Lying Reverse Fly
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
8-10 reps
3-5 reps
-
-
2
Standing Calf Raise
3
10-12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lying Leg Curl
3
10-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Overhead Press (Barbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Seated Wide-Grip Row (Cable)
4
6-8 reps
-
3
Standing Pullover (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Seated Wide-Grip Row (Cable)
4
6-8 reps
-
3
Standing Pullover (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Belt Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Reverse Hyperextension
3
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8-12 reps
6-8 reps
-
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Straight Arm Pulldown
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Lying Reverse Fly
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
8-10 reps
3-5 reps
-
-
2
Standing Calf Raise
3
10-12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lying Leg Curl
3
10-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Overhead Press (Barbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Overhead Press (Barbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Seated Wide-Grip Row (Cable)
4
6-8 reps
-
3
Standing Pullover (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Belt Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Reverse Hyperextension
3
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8-12 reps
6-8 reps
-
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Straight Arm Pulldown
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Lying Reverse Fly
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
8-10 reps
3-5 reps
-
-
2
Standing Calf Raise
3
10-12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lying Leg Curl
3
10-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
8-10 reps
3-5 reps
-
-
2
Standing Calf Raise
3
10-12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lying Leg Curl
3
10-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Overhead Press (Barbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Seated Wide-Grip Row (Cable)
4
6-8 reps
-
3
Standing Pullover (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Belt Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Reverse Hyperextension
3
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8-12 reps
6-8 reps
-
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Straight Arm Pulldown
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Lying Reverse Fly
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Week 1
1 / 8 Weeks
Day 1
1
Lat Pulldown
1 Set
3 Sets
8-12 Reps
6-8 Reps
-
-
2
Bent Over Row (Barbell)
4 Sets
6-8 Reps
-
3
Straight Arm Pulldown
3 Sets
10-12 Reps
-
4
Face Pull
3 Sets
12-15 Reps
-
5
Lying Reverse Fly
3 Sets
12-15 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
-
Day 2
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
-
2
Overhead Press (Barbell)
4 Sets
8 Reps
-
3
Bench Press (Close Grip)
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
Day 3
1
Trap Bar Deadlift
4 Sets
6 Reps
-
2
Belt Squat
3 Sets
8 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Reverse Hyperextension
3 Sets
10 Reps
-
5
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
-
Day 4
1
Cardio (Zone 2)
1 Set
AMRAP
-
Day 5
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
2
Seated Wide-Grip Row (Cable)
4 Sets
6-8 Reps
-
3
Standing Pullover (Cable)
3 Sets
10-12 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
-
5
Reverse Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
-
Day 6
1
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
2
Overhead Press (Barbell)
3 Sets
10-12 Reps
-
3
Chest Fly (Cable)
3 Sets
10-12 Reps
-
4
Lateral Raise (Cable)
3 Sets
12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
Day 7
1
Deadlift (Barbell)
1 Set
3 Sets
8-10 Reps
3-5 Reps
-
-
2
Standing Calf Raise
3 Sets
10-12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
10-12 Reps
-
5
Lying Leg Curl
3 Sets
10-12 Reps
-
6
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
-