Program Description
More hypertrophy but adds some strength
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout80 minutes
- CreatedJul 24, 2025 07:03
- Last EditedAug 03, 2025 03:17
Summary
Transform your training with Volmp9's PPL Variation - Enhanced Athlete, an intensive 8-week program designed for dedicated lifters. With a commitment of just 7 days a week, you'll dive into a balanced blend of push, pull, and leg workouts that target all major muscle groups, ensuring comprehensive strength and hypertrophy gains. Each session is meticulously crafted with a variety of exercises, including barbell and dumbbell movements, to keep your routine fresh and challenging. Equip your garage gym and get ready to elevate your performance and physique!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.4%
Lats
9.7%
Triceps
9%
Quadriceps
8.6%
Front Delts
8.5%
Chest
7.9%
Middle Delts
7%
Glutes
6.7%
Hamstrings
6.6%
Biceps
6.4%
Rear Delts
6.1%
Abs
5.5%
Lower Back
4.3%
Calves
1.6%
Cardio
1.1%
Forearms
0.6%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Pulldown1 Set
3 Sets
8-12 Reps
6-8 Reps
-
-
2
Bent Over Row (Barbell)4 Sets
6-8 Reps
-
3
Straight Arm Pulldown3 Sets
10-12 Reps
-
4
Face Pull3 Sets
12-15 Reps
-
5
Lying Reverse Fly3 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 Deadlift4 Sets
6 Reps
-
2
Belt Squat3 Sets
8 Reps
-
3
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
-
4
Reverse Hyperextension3 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 Raise3 Sets
10-12 Reps
-
3
Romanian Deadlift (Barbell)3 Sets
10 Reps
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4
Leg Extension3 Sets
10-12 Reps
-
5
Lying Leg Curl3 Sets
10-12 Reps
-
6
Reverse Abs Crunch (Bodyweight)3 Sets
AMRAP
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