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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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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
Day 1
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 3
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 4
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 2
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 5
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
Day 1
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 2
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 4
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
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 3
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 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 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 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 1
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
Day 4
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 1
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 3
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 4
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 2
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
Day 5
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 1
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 2
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 4
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
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 3
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