Program Description
Pure simple Push/Pull/Legs program to move on when enter intermediate stage.
Program Overview
- LevelIntermediate
- GoalBodyweight Fitness
- EquipmentAt Home
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedJun 11, 2025 01:11
- Last EditedNov 20, 2025 12:10
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!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
23.4%
Lats
16.7%
Front Delts
12.9%
Triceps
12.9%
Biceps
8.3%
Middle Delts
6.7%
Abs
6.7%
Chest
6.2%
Hamstrings
4%
Glutes
2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
5 reps
-
2
Pseudo Planche Pushup
5
8 reps
-
3
Ring Triceps Extensions
3
8 reps
-
4
Pull-Up (Bodyweight)
3
-
5
Pull-Up (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
5 reps
-
2
Push Up
5
8 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
5 reps
-
2
Push Up
5
8 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
5 reps
-
2
Push Up
5
8 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
5 reps
-
2
Push Up
5
8 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
5 reps
-
2
Push Up
5
8 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
5 reps
-
2
Push Up
5
8 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
5 reps
-
2
Push Up
5
8 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
5 reps
-
2
Push Up
5
8 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
5 reps
-
2
Push Up
5
8 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
5 reps
-
2
Push Up
5
8 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
5 reps
-
2
Push Up
5
8 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
5 reps
-
2
One Arm Row
5
8 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
5 reps
-
2
One Arm Row
5
8 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
5 reps
-
2
One Arm Row
5
8 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
5 reps
-
2
One Arm Row
5
8 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
5 reps
-
2
One Arm Row
5
8 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
5 reps
-
2
One Arm Row
5
8 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
5 reps
-
2
One Arm Row
5
8 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
5 reps
-
2
One Arm Row
5
8 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
5 reps
-
2
One Arm Row
5
8 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
5 reps
-
2
One Arm Row
5
8 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
5 reps
-
2
One Arm Row
5
8 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
5 reps
-
2
One Arm Row
5
8 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
Deep Step Ups
5
8 reps
-
2
Glute-Ham Raise
3
5 reps
-
3
Hanging Leg Raise
5
5 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deep Step Ups
5
8 reps
-
2
Glute-Ham Raise
3
5 reps
-
3
Hanging Leg Raise
5
5 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deep Step Ups
5
8 reps
-
2
Glute-Ham Raise
3
5 reps
-
3
Hanging Leg Raise
5
5 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deep Step Ups
5
8 reps
-
2
Glute-Ham Raise
3
5 reps
-
3
Hanging Leg Raise
5
5 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deep Step Ups
5
8 reps
-
2
Glute-Ham Raise
3
5 reps
-
3
Hanging Leg Raise
5
5 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deep Step Ups
5
8 reps
-
2
Glute-Ham Raise
3
5 reps
-
3
Hanging Leg Raise
5
5 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deep Step Ups
5
8 reps
-
2
Glute-Ham Raise
3
5 reps
-
3
Hanging Leg Raise
5
5 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deep Step Ups
5
8 reps
-
2
Glute-Ham Raise
3
5 reps
-
3
Hanging Leg Raise
5
5 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deep Step Ups
5
8 reps
-
2
Glute-Ham Raise
3
5 reps
-
3
Hanging Leg Raise
5
5 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deep Step Ups
5
8 reps
-
2
Glute-Ham Raise
3
5 reps
-
3
Hanging Leg Raise
5
5 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deep Step Ups
5
8 reps
-
2
Glute-Ham Raise
3
5 reps
-
3
Hanging Leg Raise
5
5 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deep Step Ups
5
8 reps
-
2
Glute-Ham Raise
3
5 reps
-
3
Hanging Leg Raise
5
5 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
5 reps
-
2
Pseudo Planche Pushup
5
8 reps
-
3
Ring Triceps Extensions
3
8 reps
-
4
Pull-Up (Bodyweight)
3
-
5
Pull-Up (Bodyweight)
3
-
6
Pull-Up (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
5 reps
-
2
Push Up
5
8 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
5 reps
-
2
Push Up
5
8 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
5 reps
-
2
Push Up
5
8 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
5 reps
-
2
Push Up
5
8 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
5 reps
-
2
Push Up
5
8 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
5 reps
-
2
Push Up
5
8 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
5 reps
-
2
Push Up
5
8 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
5 reps
-
2
Push Up
5
8 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
5 reps
-
2
Push Up
5
8 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
5 reps
-
2
Push Up
5
8 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
5
5 reps
-
2
Push Up
5
8 reps
-
3
Ring Triceps Extensions
3
12 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
5 reps
-
2
One Arm Row
5
8 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
5 reps
-
2
One Arm Row
5
8 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
5 reps
-
2
One Arm Row
5
8 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
5 reps
-
2
One Arm Row
5
8 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
5 reps
-
2
One Arm Row
5
8 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
5 reps
-
2
One Arm Row
5
8 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
5 reps
-
2
One Arm Row
5
8 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
5 reps
-
2
One Arm Row
5
8 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
5 reps
-
2
One Arm Row
5
8 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
5 reps
-
2
One Arm Row
5
8 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
5 reps
-
2
One Arm Row
5
8 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
5 reps
-
2
One Arm Row
5
8 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
Deep Step Ups
5
8 reps
-
2
Glute-Ham Raise
3
5 reps
-
3
Hanging Leg Raise
5
5 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deep Step Ups
5
8 reps
-
2
Glute-Ham Raise
3
5 reps
-
3
Hanging Leg Raise
5
5 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deep Step Ups
5
8 reps
-
2
Glute-Ham Raise
3
5 reps
-
3
Hanging Leg Raise
5
5 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deep Step Ups
5
8 reps
-
2
Glute-Ham Raise
3
5 reps
-
3
Hanging Leg Raise
5
5 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deep Step Ups
5
8 reps
-
2
Glute-Ham Raise
3
5 reps
-
3
Hanging Leg Raise
5
5 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deep Step Ups
5
8 reps
-
2
Glute-Ham Raise
3
5 reps
-
3
Hanging Leg Raise
5
5 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deep Step Ups
5
8 reps
-
2
Glute-Ham Raise
3
5 reps
-
3
Hanging Leg Raise
5
5 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deep Step Ups
5
8 reps
-
2
Glute-Ham Raise
3
5 reps
-
3
Hanging Leg Raise
5
5 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deep Step Ups
5
8 reps
-
2
Glute-Ham Raise
3
5 reps
-
3
Hanging Leg Raise
5
5 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deep Step Ups
5
8 reps
-
2
Glute-Ham Raise
3
5 reps
-
3
Hanging Leg Raise
5
5 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deep Step Ups
5
8 reps
-
2
Glute-Ham Raise
3
5 reps
-
3
Hanging Leg Raise
5
5 reps
-
4
Pull-Up (Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deep Step Ups
5
8 reps
-
2
Glute-Ham Raise
3
5 reps
-
3
Hanging Leg Raise
5
5 reps
-
4
Pull-Up (Bodyweight)
3
-
Week 1
1 / 12 Weeks
Day 1
1
Pike Push Up5 Sets
5 Reps
-
2
Pseudo Planche Pushup 5 Sets
8 Reps
-
3
Ring Triceps Extensions 3 Sets
8 Reps
-
4
Pull-Up (Bodyweight)3 Sets
-
5
Pull-Up (Bodyweight)3 Sets
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Day 2
1
Pull-Up (Bodyweight)5 Sets
5 Reps
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2
One Arm Row 5 Sets
8 Reps
-
3
Ring Face Pull 3 Sets
12 Reps
-
4
Ring Bicep Curls 3 Sets
12 Reps
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5
Pull-Up (Bodyweight)1 Set
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Day 3
1
Deep Step Ups 5 Sets
8 Reps
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2
Glute-Ham Raise3 Sets
5 Reps
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3
Hanging Leg Raise5 Sets
5 Reps
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4
Pull-Up (Bodyweight)3 Sets
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Day 4
1
Pike Push Up5 Sets
5 Reps
-
2
Pseudo Planche Pushup 5 Sets
8 Reps
-
3
Ring Triceps Extensions 3 Sets
8 Reps
-
4
Pull-Up (Bodyweight)3 Sets
-
5
Pull-Up (Bodyweight)3 Sets
-
6
Pull-Up (Bodyweight)3 Sets
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Day 5
1
Pull-Up (Bodyweight)5 Sets
5 Reps
-
2
One Arm Row 5 Sets
8 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
Deep Step Ups 5 Sets
8 Reps
-
2
Glute-Ham Raise3 Sets
5 Reps
-
3
Hanging Leg Raise5 Sets
5 Reps
-
4
Pull-Up (Bodyweight)3 Sets
-