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Limz PR Breaker

by Ken Limz

Program Description

Limz PR Breaker

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 17, 2026 04:59
  • Last Edited
    Mar 18, 2026 07:37
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18%
Glutes
12.7%
Lats
9%
Upper Back
9%
Chest
8.8%
Triceps
8.8%
Front Delts
8.8%
Hamstrings
7.5%
Other
7.3%
Biceps
4.5%
Lower Back
3.7%
Abs
1.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
Front Squat (Barbell)
4
6 reps
RPE 7
3
Bench Press (Barbell)
4
6 reps
RPE 7
4
Chin-Up (Assisted)
4
8-12 reps
RPE 6
5
Run
1
40-50 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
Front Squat (Barbell)
4
6 reps
RPE 7
3
Bench Press (Barbell)
4
6 reps
RPE 7
4
Chin-Up (Assisted)
4
8-12 reps
RPE 6
5
Run
1
40-50 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
Front Squat (Barbell)
4
6 reps
RPE 7
3
Bench Press (Barbell)
4
6 reps
RPE 7
4
Chin-Up (Assisted)
4
8-12 reps
RPE 6
5
Run
1
40-50 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
Front Squat (Barbell)
3
6 reps
RPE 7
3
Bench Press (Barbell)
3
6 reps
RPE 7
4
Chin-Up (Assisted)
3
8-12 reps
RPE 6
5
Run
1
40-50 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
Front Squat (Barbell)
3
6 reps
RPE 7
3
Bench Press (Barbell)
3
6 reps
RPE 7
4
Chin-Up (Assisted)
3
8-12 reps
RPE 6
5
Run
1
40-50 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
Front Squat (Barbell)
3
6 reps
RPE 7
3
Bench Press (Barbell)
3
6 reps
RPE 7
4
Chin-Up (Assisted)
3
8-12 reps
RPE 6
5
Run
1
40-50 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
Front Squat (Barbell)
2
8 reps
RPE 7
3
Bench Press (Barbell)
3
6 reps
RPE 7
4
Chin-Up (Assisted)
3
8-12 reps
RPE 6
5
Run
1
40-50 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
Front Squat (Barbell)
2
8 reps
RPE 6
3
Bench Press (Barbell)
3
6 reps
RPE 7
4
Chin-Up (Assisted)
3
8-12 reps
RPE 6
5
Run
1
40-50 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
Front Squat (Barbell)
2
8 reps
RPE 7
3
Bench Press (Barbell)
3
6 reps
RPE 7
4
Chin-Up (Assisted)
3
8-12 reps
RPE 6
5
Run
1
40-50 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
Front Squat (Barbell)
3
5 reps
RPE 7
3
Bench Press (Barbell)
4
3 reps
RPE 7
4
Chin-Up (Assisted)
3
8-12 reps
RPE 6
5
Run
1
40-50 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
Front Squat (Barbell)
3
5 reps
RPE 7
3
Bench Press (Barbell)
4
3 reps
RPE 7
4
Chin-Up (Assisted)
3
8-12 reps
RPE 6
5
Run
1
40-50 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
Front Squat (Barbell)
3
5 reps
RPE 7
3
Bench Press (Barbell)
4
3 reps
RPE 7
4
Chin-Up (Assisted)
3
8-12 reps
RPE 6
5
Run
1
40-50 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
Run
1
45-60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
Run
1
45-60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
Run
1
45-60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
Run
1
45-60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
Run
1
45-60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
Run
1
45-60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
Run
1
45-60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
Run
1
50-60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
Run
1
45-60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
Run
1
45-60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
Run
1
45-60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
Run
1
50-60 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
Run
1
50-60 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
Run
1
50-60 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
Run
1
50-60 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
Run
1
50-60 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
Run
1
50-60 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Bench Press (Barbell)
4
3 reps
RPE 7
3
Pull-Up (Assisted)
4
8-12 reps
RPE 6
4
Run
1
50-60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
55-60 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
55-60 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
55-60 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
Run
1
50-60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
Run
1
50-60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
Run
1
50-60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 7
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Pull-Up (Assisted)
4
8-12 reps
RPE 6
4
Run
1
50-60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
Run
1
50-60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
Run
1
50-60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 7
2
Bench Press (Barbell)
4
6 reps
RPE 7
3
Pull-Up (Assisted)
4
8-12 reps
RPE 6
4
Run
1
50-60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 7
2
Bench Press (Barbell)
4
6 reps
RPE 7
3
Pull-Up (Assisted)
4
8-12 reps
RPE 6
4
Run
1
50-60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 7
2
Bench Press (Barbell)
4
6 reps
RPE 7
3
Pull-Up (Assisted)
4
8-12 reps
RPE 6
4
Run
1
50-60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Pull-Up (Assisted)
4
8-12 reps
RPE 6
4
Run
1
50-60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Pull-Up (Assisted)
4
8-12 reps
RPE 6
4
Run
1
50-60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Pull-Up (Assisted)
4
8-12 reps
RPE 6
4
Run
1
50-60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8 reps
RPE 7
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Pull-Up (Assisted)
4
8-12 reps
RPE 6
4
Run
1
50-60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
55-60 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8 reps
RPE 7
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Pull-Up (Assisted)
4
8-12 reps
RPE 6
4
Run
1
50-60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Bench Press (Barbell)
4
3 reps
RPE 7
3
Pull-Up (Assisted)
4
8-12 reps
RPE 6
4
Run
1
50-60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Bench Press (Barbell)
4
3 reps
RPE 7
3
Pull-Up (Assisted)
4
8-12 reps
RPE 6
4
Run
1
50-60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
55-60 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
55-60 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
55-60 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
55-60 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
55-60 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
55-60 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
55-60 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
55-60 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
55-60 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
55-60 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
55-60 mins
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Pogo Jump
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@6
@6
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@7
@7
@7
@7
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@7
@7
@7
@7
4
Chin-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6
@6
@6
@6
5
Run
1 Set
40-50 Reps
@6
Day 2
1
Pogo Jump
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@6
@6
2
Run
1 Set
45-60 mins
@6
Day 3
1
Pogo Jump
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@6
@6
2
Run
1 Set
50-60 mins
@8
Day 4
1
Run
1 Set
55-60 Reps
@6
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@7
@7
@7
@7
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@7
@7
@7
@7
3
Pull-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6
@6
@6
@6
4
Run
1 Set
50-60 mins
@6
Day 6
1
Run
1 Set
55-60 mins
@8