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BoostcampPNG

PPL

by Diana Arceo

Program Description

fat lost and toning

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 01, 2024 06:47
  • Last Edited
    Aug 22, 2024 08:36
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
2
Squat (Barbell)
3
12 reps
3
Walking Lunge (Dumbbell)
3
10 reps
4
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
5
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
6
Leg Press
1
1
1
12 reps
10 reps
8 reps
7
Seated Calf Raise
3
12 reps
8
Calf Raise (Bodyweight)
3
12 reps
9
Walk
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
2
Squat (Barbell)
3
12 reps
3
Walking Lunge (Dumbbell)
3
10 reps
4
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
5
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
6
Leg Press
1
1
1
12 reps
10 reps
8 reps
7
Seated Calf Raise
3
12 reps
8
Calf Raise (Bodyweight)
3
12 reps
9
Walk
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
2
Squat (Barbell)
3
12 reps
3
Walking Lunge (Dumbbell)
3
10 reps
4
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
5
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
6
Leg Press
1
1
1
12 reps
10 reps
8 reps
7
Seated Calf Raise
3
12 reps
8
Calf Raise (Bodyweight)
3
12 reps
9
Walk
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
2
Squat (Barbell)
3
12 reps
3
Walking Lunge (Dumbbell)
3
10 reps
4
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
5
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
6
Leg Press
1
1
1
12 reps
10 reps
8 reps
7
Seated Calf Raise
3
12 reps
8
Calf Raise (Bodyweight)
3
12 reps
9
Walk
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
2
Squat (Barbell)
3
12 reps
3
Walking Lunge (Dumbbell)
3
10 reps
4
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
5
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
6
Leg Press
1
1
1
12 reps
10 reps
8 reps
7
Seated Calf Raise
3
12 reps
8
Calf Raise (Bodyweight)
3
12 reps
9
Walk
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
2
Squat (Barbell)
3
12 reps
3
Walking Lunge (Dumbbell)
3
10 reps
4
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
5
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
6
Leg Press
1
1
1
12 reps
10 reps
8 reps
7
Seated Calf Raise
3
12 reps
8
Calf Raise (Bodyweight)
3
12 reps
9
Walk
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
2
Squat (Barbell)
3
12 reps
3
Walking Lunge (Dumbbell)
3
10 reps
4
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
5
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
6
Leg Press
1
1
1
12 reps
10 reps
8 reps
7
Seated Calf Raise
3
12 reps
8
Calf Raise (Bodyweight)
3
12 reps
9
Walk
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
2
Squat (Barbell)
3
12 reps
3
Walking Lunge (Dumbbell)
3
10 reps
4
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
5
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
6
Leg Press
1
1
1
12 reps
10 reps
8 reps
7
Seated Calf Raise
3
12 reps
8
Calf Raise (Bodyweight)
3
12 reps
9
Walk
1
30 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
2
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
3
Shoulder Press (Machine)
3
12 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Tricep Extension (Dumbbell)
3
12 reps
6
Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
2
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
3
Shoulder Press (Machine)
3
12 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Tricep Extension (Dumbbell)
3
12 reps
6
Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
2
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
3
Shoulder Press (Machine)
3
12 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Tricep Extension (Dumbbell)
3
12 reps
6
Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
2
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
3
Shoulder Press (Machine)
3
12 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Tricep Extension (Dumbbell)
3
12 reps
6
Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
2
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
3
Shoulder Press (Machine)
3
12 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Tricep Extension (Dumbbell)
3
12 reps
6
Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
2
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
3
Shoulder Press (Machine)
3
12 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Tricep Extension (Dumbbell)
3
12 reps
6
Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
2
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
3
Shoulder Press (Machine)
3
12 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Tricep Extension (Dumbbell)
3
12 reps
6
Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
2
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
3
Shoulder Press (Machine)
3
12 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Tricep Extension (Dumbbell)
3
12 reps
6
Tricep Pushdown (Cable)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
2
Bent Over Row (Dumbbell)
3
12 reps
3
Standing Pullover (Cable)
3
12 reps
4
Face Pull
3
12 reps
5
Hammer Curl
3
12 reps
6
Bicep Curl (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
2
Bent Over Row (Dumbbell)
3
12 reps
3
Standing Pullover (Cable)
3
12 reps
4
Face Pull
3
12 reps
5
Hammer Curl
3
12 reps
6
Bicep Curl (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
2
Bent Over Row (Dumbbell)
3
12 reps
3
Standing Pullover (Cable)
3
12 reps
4
Face Pull
3
12 reps
5
Hammer Curl
3
12 reps
6
Bicep Curl (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
2
Bent Over Row (Dumbbell)
3
12 reps
3
Standing Pullover (Cable)
3
12 reps
4
Face Pull
3
12 reps
5
Hammer Curl
3
12 reps
6
Bicep Curl (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
2
Bent Over Row (Dumbbell)
3
12 reps
3
Standing Pullover (Cable)
3
12 reps
4
Face Pull
3
12 reps
5
Hammer Curl
3
12 reps
6
Bicep Curl (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
2
Bent Over Row (Dumbbell)
3
12 reps
3
Standing Pullover (Cable)
3
12 reps
4
Face Pull
3
12 reps
5
Hammer Curl
3
12 reps
6
Bicep Curl (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
2
Bent Over Row (Dumbbell)
3
12 reps
3
Standing Pullover (Cable)
3
12 reps
4
Face Pull
3
12 reps
5
Hammer Curl
3
12 reps
6
Bicep Curl (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
2
Bent Over Row (Dumbbell)
3
12 reps
3
Standing Pullover (Cable)
3
12 reps
4
Face Pull
3
12 reps
5
Hammer Curl
3
12 reps
6
Bicep Curl (Dumbbell)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
2
Hip Thrust (Dumbbell)
3
12 reps
3
Glute Bridge (Bodyweight)
3
12 reps
4
Abs Crunch (Bodyweight)
3
15 reps
5
Lying Leg Raise
3
15 reps
6
Russian Twist
3
15 reps
7
Plank
1
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
2
Hip Thrust (Dumbbell)
3
12 reps
3
Glute Bridge (Bodyweight)
3
12 reps
4
Abs Crunch (Bodyweight)
3
15 reps
5
Lying Leg Raise
3
15 reps
6
Russian Twist
3
15 reps
7
Plank
1
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
2
Hip Thrust (Dumbbell)
3
12 reps
3
Glute Bridge (Bodyweight)
3
12 reps
4
Abs Crunch (Bodyweight)
3
15 reps
5
Lying Leg Raise
3
15 reps
6
Russian Twist
3
15 reps
7
Plank
1
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
2
Hip Thrust (Dumbbell)
3
12 reps
3
Glute Bridge (Bodyweight)
3
12 reps
4
Abs Crunch (Bodyweight)
3
15 reps
5
Lying Leg Raise
3
15 reps
6
Russian Twist
3
15 reps
7
Plank
1
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
2
Hip Thrust (Dumbbell)
3
12 reps
3
Glute Bridge (Bodyweight)
3
12 reps
4
Abs Crunch (Bodyweight)
3
15 reps
5
Lying Leg Raise
3
15 reps
6
Russian Twist
3
15 reps
7
Plank
1
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
2
Hip Thrust (Dumbbell)
3
12 reps
3
Glute Bridge (Bodyweight)
3
12 reps
4
Abs Crunch (Bodyweight)
3
15 reps
5
Lying Leg Raise
3
15 reps
6
Russian Twist
3
15 reps
7
Plank
1
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
2
Hip Thrust (Dumbbell)
3
12 reps
3
Glute Bridge (Bodyweight)
3
12 reps
4
Abs Crunch (Bodyweight)
3
15 reps
5
Lying Leg Raise
3
15 reps
6
Russian Twist
3
15 reps
7
Plank
1
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
2
Hip Thrust (Dumbbell)
3
12 reps
3
Glute Bridge (Bodyweight)
3
12 reps
4
Abs Crunch (Bodyweight)
3
15 reps
5
Lying Leg Raise
3
15 reps
6
Russian Twist
3
15 reps
7
Plank
1
1 mins
Week 1
1 / 8 Weeks
Day 1
1
Walk
1 Set
10 mins
2
Squat (Barbell)
3 Sets
12 Reps
3
Walking Lunge (Dumbbell)
3 Sets
10 Reps
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Seated Calf Raise
3 Sets
12 Reps
8
Calf Raise (Bodyweight)
3 Sets
12 Reps
9
Walk
1 Set
30 mins
Day 2
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3
Shoulder Press (Machine)
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Tricep Extension (Dumbbell)
3 Sets
12 Reps
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
Day 3
1
Lat Pulldown
3 Sets
12 Reps
2
Bent Over Row (Dumbbell)
3 Sets
12 Reps
3
Standing Pullover (Cable)
3 Sets
12 Reps
4
Face Pull
3 Sets
12 Reps
5
Hammer Curl
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
2
Hip Thrust (Dumbbell)
3 Sets
12 Reps
3
Glute Bridge (Bodyweight)
3 Sets
12 Reps
4
Abs Crunch (Bodyweight)
3 Sets
15 Reps
5
Lying Leg Raise
3 Sets
15 Reps
6
Russian Twist
3 Sets
15 Reps
7
Plank
1 Set
1 mins