logo
BoostcampPNG

Simple PPL 6.0

by Anonymous
6 athletes joined

Program Description

Bodybuilding, progressive overload Only dropset exercises where you were unable to reach target rep range and do it proportionally to make up missed volume

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    50 minutes
  • Created
    Jan 14, 2026 12:25
  • Last Edited
    Feb 21, 2026 08:12
Muscle Engagement
Front
Back
MuscleSet
Abs
10.7%
Triceps
9%
Front Delts
8.7%
Lats
8.5%
Upper Back
8.3%
Chest
8.1%
Biceps
7.5%
Glutes
7.1%
Hamstrings
6.5%
Forearms
6.1%
Quadriceps
6%
Middle Delts
5.1%
Calves
3.6%
Lower Back
2.7%
Abductors
1.4%
Rear Delts
0.7%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bicep Curl (Dumbbell)
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
4
Wide Grip Pull-Up
1
1
1
12 reps
10 reps
8 reps
-
-
-
5A
Wrist Curls
3
15 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
15 reps
12 reps
9 reps
-
-
-
2
Overhead Tricep Extension (Cable)
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
3
Lateral Raise (Machine)
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
4
Push Up
3
AMRAP
-
5
Chest Fly (Cable)
1
1
1
15 reps
12 reps
9 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover Crunch
4
25 reps
-
2
Leg Raise (Captain's Chair)
3
AMRAP
-
3
Weighted Dead Bug
1
1
1
15 reps
12 reps
9 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Calf Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
4
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
15 reps
12 reps
9 reps
-
-
-
Week 1
1 / 1 Weeks
Day 4
1
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
10 Reps
-
-
-
-
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Leg Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
9 Reps
-
-
-
Day 1
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
10 Reps
-
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
10 Reps
-
-
-
-
4
Wide Grip Pull-Up
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5A
Wrist Curls
3 Sets
15 Reps
-
5B
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
-
Day 2
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
9 Reps
-
-
-
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
10 Reps
-
-
-
-
3
Lateral Raise (Machine)
1 Set
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
10 Reps
-
-
-
-
4
Push Up
3 Sets
AMRAP
-
5
Chest Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
9 Reps
-
-
-
Day 3
1
Pullover Crunch
4 Sets
25 Reps
-
2
Leg Raise (Captain's Chair)
3 Sets
AMRAP
-
3
Weighted Dead Bug
1 Set
1 Set
1 Set
15 Reps
12 Reps
9 Reps
-
-
-