logo
BoostcampPNG

ppl

by

Program Description

look cool

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 13, 2025 01:27
  • Last Edited
    Jun 20, 2025 08:18
BlogBannerPC
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
BlogBannerPC
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Reverse Pec Deck
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Reverse Pec Deck
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Reverse Pec Deck
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Reverse Pec Deck
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Reverse Pec Deck
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Reverse Pec Deck
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Reverse Pec Deck
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Reverse Pec Deck
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Reverse Pec Deck
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Reverse Pec Deck
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Reverse Pec Deck
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Reverse Pec Deck
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Reverse Pec Deck
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Reverse Pec Deck
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Reverse Pec Deck
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Reverse Pec Deck
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Reverse Pec Deck
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
T-Bar Row
3
8 reps
-
3
Reverse Pec Deck
3
8 reps
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Hip Adductor (Machine)
3
8 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
-
2
Pec Deck (Machine)
3 Sets
8 Reps
-
3
Shoulder Press (Plate Loaded)
3 Sets
8 Reps
-
4
Lateral Raise (Cable)
3 Sets
8 Reps
-
5
JM Press (Smith Machine)
3 Sets
8 Reps
-
6
Tricep Extension (Cable)
3 Sets
8 Reps
-
Day 2
1
Lat Pulldown
3 Sets
8 Reps
-
2
T-Bar Row
3 Sets
8 Reps
-
3
Reverse Pec Deck
3 Sets
8 Reps
-
4
Preacher Curl (Barbell)
3 Sets
8 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
8 Reps
-
6
Shrug (Dumbbell)
3 Sets
8 Reps
-
Day 3
1
Standing Calf Raise
3 Sets
8 Reps
-
2
Leg Extension
3 Sets
8 Reps
-
3
Leg Press
3 Sets
8 Reps
-
4
Hamstring Curl
3 Sets
8 Reps
-
5
Stiff Leg Deadlift
3 Sets
8 Reps
-
6
Hip Adductor (Machine)
3 Sets
8 Reps
-