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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 23, 2025 09:58

Summary

Unleash your inner athlete with the Jokester's Bodyweight PPL program, a dynamic 12-week journey designed for serious gains using just your bodyweight. Train six days a week with a balanced push-pull-legs split that targets all major muscle groups, ensuring comprehensive strength development. Each workout focuses on high-rep, functional movements like Pike Push Ups and Pistol Squats, perfect for building muscle and improving endurance at home. Get ready to challenge yourself and transform your physique with this engaging and effective training plan!
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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
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
-