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BoostcampPNG

Jokester's Bodyweight PPL

by Huy Vũ
1 athletes joined

Program Description

Pure simple Push/Pull/Legs program to move on when enter intermediate stage.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 11, 2025 01:11
  • Last Edited
    Jul 15, 2025 03:45
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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
Pike Push Up
5
8 reps
-
2
Pseudo Planche Pushup
5
12 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
8 reps
-
2
Pseudo Planche Pushup
5
12 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
8 reps
-
2
Pseudo Planche Pushup
5
12 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
8 reps
-
2
Pseudo Planche Pushup
5
12 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
8 reps
-
2
Pseudo Planche Pushup
5
12 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
8 reps
-
2
Pseudo Planche Pushup
5
12 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
8 reps
-
2
Pseudo Planche Pushup
5
12 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
8 reps
-
2
Pseudo Planche Pushup
5
12 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
8 reps
-
2
Pseudo Planche Pushup
5
12 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
8 reps
-
2
Pseudo Planche Pushup
5
12 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
8 reps
-
2
Pseudo Planche Pushup
5
12 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
8 reps
-
2
Pseudo Planche Pushup
5
12 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
One Arm Row
5
12 reps
-
3
Ring Face Pull
3
12 reps
-
4
Ring Bicep Curls
3
12 reps
-
5
Pull-Up (Bodyweight)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
One Arm Row
5
12 reps
-
3
Ring Face Pull
3
12 reps
-
4
Ring Bicep Curls
3
12 reps
-
5
Pull-Up (Bodyweight)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
One Arm Row
5
12 reps
-
3
Ring Face Pull
3
12 reps
-
4
Ring Bicep Curls
3
12 reps
-
5
Pull-Up (Bodyweight)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
One Arm Row
5
12 reps
-
3
Ring Face Pull
3
12 reps
-
4
Ring Bicep Curls
3
12 reps
-
5
Pull-Up (Bodyweight)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
One Arm Row
5
12 reps
-
3
Ring Face Pull
3
12 reps
-
4
Ring Bicep Curls
3
12 reps
-
5
Pull-Up (Bodyweight)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
One Arm Row
5
12 reps
-
3
Ring Face Pull
3
12 reps
-
4
Ring Bicep Curls
3
12 reps
-
5
Pull-Up (Bodyweight)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
One Arm Row
5
12 reps
-
3
Ring Face Pull
3
12 reps
-
4
Ring Bicep Curls
3
12 reps
-
5
Pull-Up (Bodyweight)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
One Arm Row
5
12 reps
-
3
Ring Face Pull
3
12 reps
-
4
Ring Bicep Curls
3
12 reps
-
5
Pull-Up (Bodyweight)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
One Arm Row
5
12 reps
-
3
Ring Face Pull
3
12 reps
-
4
Ring Bicep Curls
3
12 reps
-
5
Pull-Up (Bodyweight)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
One Arm Row
5
12 reps
-
3
Ring Face Pull
3
12 reps
-
4
Ring Bicep Curls
3
12 reps
-
5
Pull-Up (Bodyweight)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
One Arm Row
5
12 reps
-
3
Ring Face Pull
3
12 reps
-
4
Ring Bicep Curls
3
12 reps
-
5
Pull-Up (Bodyweight)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
One Arm Row
5
12 reps
-
3
Ring Face Pull
3
12 reps
-
4
Ring Bicep Curls
3
12 reps
-
5
Pull-Up (Bodyweight)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
5
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Hanging Leg Raise
5
8 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
5
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Hanging Leg Raise
5
8 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
5
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Hanging Leg Raise
5
8 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
5
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Hanging Leg Raise
5
8 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
5
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Hanging Leg Raise
5
8 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
5
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Hanging Leg Raise
5
8 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
5
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Hanging Leg Raise
5
8 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
5
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Hanging Leg Raise
5
8 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
5
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Hanging Leg Raise
5
8 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
5
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Hanging Leg Raise
5
8 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
5
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Hanging Leg Raise
5
8 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
5
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Hanging Leg Raise
5
8 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
8 reps
-
2
Pseudo Planche Pushup
5
12 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
8 reps
-
2
Pseudo Planche Pushup
5
12 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
8 reps
-
2
Pseudo Planche Pushup
5
12 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
8 reps
-
2
Pseudo Planche Pushup
5
12 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
8 reps
-
2
Pseudo Planche Pushup
5
12 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
8 reps
-
2
Pseudo Planche Pushup
5
12 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
8 reps
-
2
Pseudo Planche Pushup
5
12 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
8 reps
-
2
Pseudo Planche Pushup
5
12 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
8 reps
-
2
Pseudo Planche Pushup
5
12 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
8 reps
-
2
Pseudo Planche Pushup
5
12 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
8 reps
-
2
Pseudo Planche Pushup
5
12 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
8 reps
-
2
Pseudo Planche Pushup
5
12 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
One Arm Row
5
12 reps
-
3
Ring Face Pull
3
12 reps
-
4
Ring Bicep Curls
3
12 reps
-
5
Pull-Up (Bodyweight)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
One Arm Row
5
12 reps
-
3
Ring Face Pull
3
12 reps
-
4
Ring Bicep Curls
3
12 reps
-
5
Pull-Up (Bodyweight)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
One Arm Row
5
12 reps
-
3
Ring Face Pull
3
12 reps
-
4
Ring Bicep Curls
3
12 reps
-
5
Pull-Up (Bodyweight)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
One Arm Row
5
12 reps
-
3
Ring Face Pull
3
12 reps
-
4
Ring Bicep Curls
3
12 reps
-
5
Pull-Up (Bodyweight)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
One Arm Row
5
12 reps
-
3
Ring Face Pull
3
12 reps
-
4
Ring Bicep Curls
3
12 reps
-
5
Pull-Up (Bodyweight)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
One Arm Row
5
12 reps
-
3
Ring Face Pull
3
12 reps
-
4
Ring Bicep Curls
3
12 reps
-
5
Pull-Up (Bodyweight)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
One Arm Row
5
12 reps
-
3
Ring Face Pull
3
12 reps
-
4
Ring Bicep Curls
3
12 reps
-
5
Pull-Up (Bodyweight)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
One Arm Row
5
12 reps
-
3
Ring Face Pull
3
12 reps
-
4
Ring Bicep Curls
3
12 reps
-
5
Pull-Up (Bodyweight)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
One Arm Row
5
12 reps
-
3
Ring Face Pull
3
12 reps
-
4
Ring Bicep Curls
3
12 reps
-
5
Pull-Up (Bodyweight)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
One Arm Row
5
12 reps
-
3
Ring Face Pull
3
12 reps
-
4
Ring Bicep Curls
3
12 reps
-
5
Pull-Up (Bodyweight)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
One Arm Row
5
12 reps
-
3
Ring Face Pull
3
12 reps
-
4
Ring Bicep Curls
3
12 reps
-
5
Pull-Up (Bodyweight)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
One Arm Row
5
12 reps
-
3
Ring Face Pull
3
12 reps
-
4
Ring Bicep Curls
3
12 reps
-
5
Pull-Up (Bodyweight)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
5
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Hanging Leg Raise
5
8 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
5
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Hanging Leg Raise
5
8 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
5
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Hanging Leg Raise
5
8 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
5
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Hanging Leg Raise
5
8 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
5
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Hanging Leg Raise
5
8 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
5
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Hanging Leg Raise
5
8 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
5
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Hanging Leg Raise
5
8 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
5
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Hanging Leg Raise
5
8 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
5
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Hanging Leg Raise
5
8 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
5
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Hanging Leg Raise
5
8 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
5
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Hanging Leg Raise
5
8 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
5
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Hanging Leg Raise
5
8 reps
-
4
Pull-Up (Bodyweight)
3
-
Week 1
1 / 12 Weeks
Day 1
1
Pike Push Up
5 Sets
8 Reps
-
2
Pseudo Planche Pushup
5 Sets
12 Reps
-
3
Ring Triceps Extensions
3 Sets
12 Reps
-
4
Pull-Up (Bodyweight)
3 Sets
-
Day 2
1
Pull-Up (Bodyweight)
5 Sets
8 Reps
-
2
One Arm Row
5 Sets
12 Reps
-
3
Ring Face Pull
3 Sets
12 Reps
-
4
Ring Bicep Curls
3 Sets
12 Reps
-
5
Pull-Up (Bodyweight)
1 Set
-
Day 3
1
Pistol Squat
5 Sets
8 Reps
-
2
Glute-Ham Raise
3 Sets
8 Reps
-
3
Hanging Leg Raise
5 Sets
8 Reps
-
4
Pull-Up (Bodyweight)
3 Sets
-
Day 4
1
Pike Push Up
5 Sets
8 Reps
-
2
Pseudo Planche Pushup
5 Sets
12 Reps
-
3
Ring Triceps Extensions
3 Sets
12 Reps
-
4
Pull-Up (Bodyweight)
3 Sets
-
Day 5
1
Pull-Up (Bodyweight)
5 Sets
8 Reps
-
2
One Arm Row
5 Sets
12 Reps
-
3
Ring Face Pull
3 Sets
12 Reps
-
4
Ring Bicep Curls
3 Sets
12 Reps
-
5
Pull-Up (Bodyweight)
1 Set
-
Day 6
1
Pistol Squat
5 Sets
8 Reps
-
2
Glute-Ham Raise
3 Sets
8 Reps
-
3
Hanging Leg Raise
5 Sets
8 Reps
-
4
Pull-Up (Bodyweight)
3 Sets
-