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BoostcampPNG

6 Week PPL

by Aiden H.
1 athletes joined

Program Description

This program is designed for putting on size and speed. More specifically, the upper body portion is more targeted toward hypertrophy, while the lower body is targeted toward explosiveness and speed.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 08, 2024 04:58
  • Last Edited
    Jul 20, 2024 09:29
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
2
Pec Deck (Machine)
3
10-15 reps
3
Lateral Raise (Cable)
3
10-15 reps
4
Tricep Extension (Cable)
3
10-15 reps
5
Overhead Tricep Extension (Cable)
3
10-15 reps
6
Decline Crunch
3
5-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3
Pistol Squat
3
6-8 reps
4
Nordic Curl
3
4 reps
5
Jump Squat
3
5 reps
6
Box Jump
3
4 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
2
Seated Row (Cable)
3
10-15 reps
3
Lat Pulldown (Single Arm)
3
8-12 reps
4
Bicep Curl (Cable)
3
10-15 reps
5
Pogo Jump
3
15 reps
6
Vertical Jump
4
4 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2
Pec Deck (Machine)
3
10-15 reps
3
Lateral Raise (Cable)
3
10-15 reps
4
Tricep Extension (Cable)
3
10-15 reps
5
Overhead Tricep Extension (Cable)
3
10-15 reps
6
Decline Crunch
3
5-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3
Pistol Squat
3
6-8 reps
4
Nordic Curl
3
4 reps
5
Jump Squat
3
5 reps
6
Box Jump
3
4 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
2
Seated Row (Cable)
3
10-15 reps
3
Lat Pulldown (Single Arm)
3
8-12 reps
4
Bicep Curl (Cable)
3
10-15 reps
5
Pogo Jump
3
15 reps
6
Vertical Jump
4
4 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
2
Seated Row (Cable)
3
10-15 reps
3
Lat Pulldown (Single Arm)
3
8-12 reps
4
Bicep Curl (Cable)
3
10-15 reps
5
Pogo Jump
3
15 reps
6
Vertical Jump
4
4 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
2
Pec Deck (Machine)
3
10-15 reps
3
Lateral Raise (Cable)
3
10-15 reps
4
Tricep Extension (Cable)
3
10-15 reps
5
Overhead Tricep Extension (Cable)
3
10-15 reps
6
Decline Crunch
3
5-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3
Pistol Squat
3
6-8 reps
4
Nordic Curl
3
4 reps
5
Jump Squat
3
5 reps
6
Box Jump
3
4 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
2
Seated Row (Cable)
3
10-15 reps
3
Lat Pulldown (Single Arm)
3
8-12 reps
4
Bicep Curl (Cable)
3
10-15 reps
5
Pogo Jump
3
15 reps
6
Vertical Jump
4
4 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2
Pec Deck (Machine)
3
10-15 reps
3
Lateral Raise (Cable)
3
10-15 reps
4
Tricep Extension (Cable)
3
10-15 reps
5
Overhead Tricep Extension (Cable)
3
10-15 reps
6
Decline Crunch
3
5-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3
Pistol Squat
3
6-8 reps
4
Nordic Curl
3
4 reps
5
Jump Squat
3
5 reps
6
Box Jump
3
4 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3
Pistol Squat
3
6-8 reps
4
Nordic Curl
3
4 reps
5
Jump Squat
3
5 reps
6
Box Jump
3
4 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
2
Seated Row (Cable)
3
10-15 reps
3
Lat Pulldown (Single Arm)
3
8-12 reps
4
Bicep Curl (Cable)
3
10-15 reps
5
Pogo Jump
3
15 reps
6
Vertical Jump
4
4 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
2
Pec Deck (Machine)
3
10-15 reps
3
Lateral Raise (Cable)
3
10-15 reps
4
Tricep Extension (Cable)
3
10-15 reps
5
Overhead Tricep Extension (Cable)
3
10-15 reps
6
Decline Crunch
3
5-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3
Pistol Squat
3
6-8 reps
4
Nordic Curl
3
4 reps
5
Jump Squat
3
5 reps
6
Box Jump
3
4 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
2
Seated Row (Cable)
3
10-15 reps
3
Lat Pulldown (Single Arm)
3
8-12 reps
4
Bicep Curl (Cable)
3
10-15 reps
5
Pogo Jump
3
15 reps
6
Vertical Jump
4
4 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2
Pec Deck (Machine)
3
10-15 reps
3
Lateral Raise (Cable)
3
10-15 reps
4
Tricep Extension (Cable)
3
10-15 reps
5
Overhead Tricep Extension (Cable)
3
10-15 reps
6
Decline Crunch
3
5-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2
Pec Deck (Machine)
3
10-15 reps
3
Lateral Raise (Cable)
3
10-15 reps
4
Tricep Extension (Cable)
3
10-15 reps
5
Overhead Tricep Extension (Cable)
3
10-15 reps
6
Decline Crunch
3
5-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3
Pistol Squat
3
6-8 reps
4
Nordic Curl
3
4 reps
5
Jump Squat
3
5 reps
6
Box Jump
3
4 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
2
Seated Row (Cable)
3
10-15 reps
3
Lat Pulldown (Single Arm)
3
8-12 reps
4
Bicep Curl (Cable)
3
10-15 reps
5
Pogo Jump
3
15 reps
6
Vertical Jump
4
4 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
2
Pec Deck (Machine)
3
10-15 reps
3
Lateral Raise (Cable)
3
10-15 reps
4
Tricep Extension (Cable)
3
10-15 reps
5
Overhead Tricep Extension (Cable)
3
10-15 reps
6
Decline Crunch
3
5-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3
Pistol Squat
3
6-8 reps
4
Nordic Curl
3
4 reps
5
Jump Squat
3
5 reps
6
Box Jump
3
4 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
2
Seated Row (Cable)
3
10-15 reps
3
Lat Pulldown (Single Arm)
3
8-12 reps
4
Bicep Curl (Cable)
3
10-15 reps
5
Pogo Jump
3
15 reps
6
Vertical Jump
4
4 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
2
Seated Row (Cable)
3
10-15 reps
3
Lat Pulldown (Single Arm)
3
8-12 reps
4
Bicep Curl (Cable)
3
10-15 reps
5
Pogo Jump
3
15 reps
6
Vertical Jump
4
4 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2
Pec Deck (Machine)
3
10-15 reps
3
Lateral Raise (Cable)
3
10-15 reps
4
Tricep Extension (Cable)
3
10-15 reps
5
Overhead Tricep Extension (Cable)
3
10-15 reps
6
Decline Crunch
3
5-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3
Pistol Squat
3
6-8 reps
4
Nordic Curl
3
4 reps
5
Jump Squat
3
5 reps
6
Box Jump
3
4 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
2
Seated Row (Cable)
3
10-15 reps
3
Lat Pulldown (Single Arm)
3
8-12 reps
4
Bicep Curl (Cable)
3
10-15 reps
5
Pogo Jump
3
15 reps
6
Vertical Jump
4
4 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
2
Pec Deck (Machine)
3
10-15 reps
3
Lateral Raise (Cable)
3
10-15 reps
4
Tricep Extension (Cable)
3
10-15 reps
5
Overhead Tricep Extension (Cable)
3
10-15 reps
6
Decline Crunch
3
5-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3
Pistol Squat
3
6-8 reps
4
Nordic Curl
3
4 reps
5
Jump Squat
3
5 reps
6
Box Jump
3
4 reps
Week 1
1 / 6 Weeks
Day 2
1
Lat Pulldown
3 Sets
10-15 Reps
2
Seated Row (Cable)
3 Sets
10-15 Reps
3
Lat Pulldown (Single Arm)
3 Sets
8-12 Reps
4
Bicep Curl (Cable)
3 Sets
10-15 Reps
5
Pogo Jump
3 Sets
15 Reps
6
Vertical Jump
4 Sets
4 Reps
Day 5
1
Lat Pulldown
3 Sets
10-15 Reps
2
Seated Row (Cable)
3 Sets
10-15 Reps
3
Lat Pulldown (Single Arm)
3 Sets
8-12 Reps
4
Bicep Curl (Cable)
3 Sets
10-15 Reps
5
Pogo Jump
3 Sets
15 Reps
6
Vertical Jump
4 Sets
4 Reps
Day 3
1
Box Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
3 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
3
Pistol Squat
3 Sets
6-8 Reps
4
Nordic Curl
3 Sets
4 Reps
5
Jump Squat
3 Sets
5 Reps
6
Box Jump
3 Sets
4 Reps
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
10-15 Reps
2
Pec Deck (Machine)
3 Sets
10-15 Reps
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
4
Tricep Extension (Cable)
3 Sets
10-15 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
6
Decline Crunch
3 Sets
5-20 Reps
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
3 Reps
2
Pec Deck (Machine)
3 Sets
10-15 Reps
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
4
Tricep Extension (Cable)
3 Sets
10-15 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
6
Decline Crunch
3 Sets
5-20 Reps