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BoostcampPNG
Hulkerz PPLPPL
by Josiah Borja
2 athletes joined
Program Description
PPL with Home equipment Week 1 is Warmup to get used to the movements Week 2 onwards is PPLPPL-Rest
Program Overview
Level
Intermediate
Goal
Bodyweight Fitness, Bodybuilding
Equipment
At Home
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jul 04, 2024 09:58
Last Edited
Jul 07, 2024 05:04
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Week 1
1 / 12 Weeks
Day 2
1
Pull-Up (Weighted)
4 Sets
6-10 Reps
2
Barbell Row
4 Sets
8-12 Reps
3
Shrug (Barbell)
3 Sets
10-15 Reps
4
Face Pull
3 Sets
15-20 Reps
5
Bicep Curl (Barbell)
3 Sets
10-15 Reps
Day 1
1
Push Up (Weighted)
4 Sets
8-12 Reps
2
Overhead Press (Barbell)
4 Sets
8-12 Reps
3
Push Up (Incline)
3 Sets
10-15 Reps
4
Dip (Weighted)
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 3
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Lunge (Barbell)
4 Sets
10-15 Reps
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
4
Standing Calf Raise
4 Sets
15-20 Reps
Day 1
1
Push Up (Weighted)
4 Sets
8-12 Reps
2
Overhead Press (Barbell)
4 Sets
8-12 Reps
3
Push Up (Incline)
3 Sets
10-15 Reps
4
Dip (Weighted)
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 2
1
Pull-Up (Weighted)
4 Sets
6-10 Reps
2
Barbell Row
4 Sets
8-12 Reps
3
Shrug (Barbell)
3 Sets
10-15 Reps
4
Face Pull
3 Sets
15-20 Reps
5
Bicep Curl (Barbell)
3 Sets
10-15 Reps
Day 4
1
Push Up (Weighted)
4 Sets
8-12 Reps
2
Overhead Press (Barbell)
4 Sets
8-12 Reps
3
Push Up (Incline)
3 Sets
10-15 Reps
4
Dip (Weighted)
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 5
1
Pull-Up (Weighted)
4 Sets
6-10 Reps
2
Barbell Row
4 Sets
8-12 Reps
3
Shrug (Barbell)
3 Sets
10-15 Reps
4
Face Pull
3 Sets
15-20 Reps
5
Bicep Curl (Barbell)
3 Sets
10-15 Reps
Day 3
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Lunge (Barbell)
4 Sets
10-15 Reps
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
4
Standing Calf Raise
4 Sets
15-20 Reps
Day 6
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Lunge (Barbell)
4 Sets
10-15 Reps
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
4
Standing Calf Raise
4 Sets
15-20 Reps
Day 1
1
Push Up (Weighted)
4 Sets
8-12 Reps
2
Overhead Press (Barbell)
4 Sets
8-12 Reps
3
Push Up (Incline)
3 Sets
10-15 Reps
4
Dip (Weighted)
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 2
1
Pull-Up (Weighted)
4 Sets
6-10 Reps
2
Barbell Row
4 Sets
8-12 Reps
3
Shrug (Barbell)
3 Sets
10-15 Reps
4
Face Pull
3 Sets
15-20 Reps
5
Bicep Curl (Barbell)
3 Sets
10-15 Reps
Day 4
1
Push Up (Weighted)
4 Sets
8-12 Reps
2
Overhead Press (Barbell)
4 Sets
8-12 Reps
3
Push Up (Incline)
3 Sets
10-15 Reps
4
Dip (Weighted)
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 5
1
Pull-Up (Weighted)
4 Sets
6-10 Reps
2
Barbell Row
4 Sets
8-12 Reps
3
Shrug (Barbell)
3 Sets
10-15 Reps
4
Face Pull
3 Sets
15-20 Reps
5
Bicep Curl (Barbell)
3 Sets
10-15 Reps
Day 3
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Lunge (Barbell)
4 Sets
10-15 Reps
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
4
Standing Calf Raise
4 Sets
15-20 Reps
Day 6
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Lunge (Barbell)
4 Sets
10-15 Reps
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
4
Standing Calf Raise
4 Sets
15-20 Reps
Day 1
1
Push Up (Weighted)
4 Sets
8-12 Reps
2
Overhead Press (Barbell)
4 Sets
8-12 Reps
3
Push Up (Incline)
3 Sets
10-15 Reps
4
Dip (Weighted)
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 2
1
Pull-Up (Weighted)
4 Sets
6-10 Reps
2
Barbell Row
4 Sets
8-12 Reps
3
Shrug (Barbell)
3 Sets
10-15 Reps
4
Face Pull
3 Sets
15-20 Reps
5
Bicep Curl (Barbell)
3 Sets
10-15 Reps
Day 4
1
Push Up (Weighted)
4 Sets
8-12 Reps
2
Overhead Press (Barbell)
4 Sets
8-12 Reps
3
Push Up (Incline)
3 Sets
10-15 Reps
4
Dip (Weighted)
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 5
1
Pull-Up (Weighted)
4 Sets
6-10 Reps
2
Barbell Row
4 Sets
8-12 Reps
3
Shrug (Barbell)
3 Sets
10-15 Reps
4
Face Pull
3 Sets
15-20 Reps
5
Bicep Curl (Barbell)
3 Sets
10-15 Reps
Day 3
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Lunge (Barbell)
4 Sets
10-15 Reps
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
4
Standing Calf Raise
4 Sets
15-20 Reps
Day 6
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Lunge (Barbell)
4 Sets
10-15 Reps
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
4
Standing Calf Raise
4 Sets
15-20 Reps
Day 1
1
Push Up (Weighted)
4 Sets
8-12 Reps
2
Overhead Press (Barbell)
4 Sets
8-12 Reps
3
Push Up (Incline)
3 Sets
10-15 Reps
4
Dip (Weighted)
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 2
1
Pull-Up (Weighted)
4 Sets
6-10 Reps
2
Barbell Row
4 Sets
8-12 Reps
3
Shrug (Barbell)
3 Sets
10-15 Reps
4
Face Pull
3 Sets
15-20 Reps
5
Bicep Curl (Barbell)
3 Sets
10-15 Reps
Day 3
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Lunge (Barbell)
4 Sets
10-15 Reps
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
4
Standing Calf Raise
4 Sets
15-20 Reps
Day 4
1
Push Up (Weighted)
4 Sets
8-12 Reps
2
Overhead Press (Barbell)
4 Sets
8-12 Reps
3
Push Up (Incline)
3 Sets
10-15 Reps
4
Dip (Weighted)
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 5
1
Pull-Up (Weighted)
4 Sets
6-10 Reps
2
Barbell Row
4 Sets
8-12 Reps
3
Shrug (Barbell)
3 Sets
10-15 Reps
4
Face Pull
3 Sets
15-20 Reps
5
Bicep Curl (Barbell)
3 Sets
10-15 Reps
Day 6
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Lunge (Barbell)
4 Sets
10-15 Reps
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
4
Standing Calf Raise
4 Sets
15-20 Reps
Day 1
1
Push Up (Weighted)
4 Sets
8-12 Reps
2
Overhead Press (Barbell)
4 Sets
8-12 Reps
3
Push Up (Incline)
3 Sets
10-15 Reps
4
Dip (Weighted)
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 2
1
Pull-Up (Weighted)
4 Sets
6-10 Reps
2
Barbell Row
4 Sets
8-12 Reps
3
Shrug (Barbell)
3 Sets
10-15 Reps
4
Face Pull
3 Sets
15-20 Reps
5
Bicep Curl (Barbell)
3 Sets
10-15 Reps
Day 3
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Lunge (Barbell)
4 Sets
10-15 Reps
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
4
Standing Calf Raise
4 Sets
15-20 Reps
Day 4
1
Push Up (Weighted)
4 Sets
8-12 Reps
2
Overhead Press (Barbell)
4 Sets
8-12 Reps
3
Push Up (Incline)
3 Sets
10-15 Reps
4
Dip (Weighted)
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 5
1
Pull-Up (Weighted)
4 Sets
6-10 Reps
2
Barbell Row
4 Sets
8-12 Reps
3
Shrug (Barbell)
3 Sets
10-15 Reps
4
Face Pull
3 Sets
15-20 Reps
5
Bicep Curl (Barbell)
3 Sets
10-15 Reps
Day 6
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Lunge (Barbell)
4 Sets
10-15 Reps
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
4
Standing Calf Raise
4 Sets
15-20 Reps
Day 1
1
Push Up (Weighted)
4 Sets
8-12 Reps
2
Overhead Press (Barbell)
4 Sets
8-12 Reps
3
Push Up (Incline)
3 Sets
10-15 Reps
4
Dip (Weighted)
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 2
1
Pull-Up (Weighted)
4 Sets
6-10 Reps
2
Barbell Row
4 Sets
8-12 Reps
3
Shrug (Barbell)
3 Sets
10-15 Reps
4
Face Pull
3 Sets
15-20 Reps
5
Bicep Curl (Barbell)
3 Sets
10-15 Reps
Day 3
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Lunge (Barbell)
4 Sets
10-15 Reps
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
4
Standing Calf Raise
4 Sets
15-20 Reps
Day 4
1
Push Up (Weighted)
4 Sets
8-12 Reps
2
Overhead Press (Barbell)
4 Sets
8-12 Reps
3
Push Up (Incline)
3 Sets
10-15 Reps
4
Dip (Weighted)
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 5
1
Pull-Up (Weighted)
4 Sets
6-10 Reps
2
Barbell Row
4 Sets
8-12 Reps
3
Shrug (Barbell)
3 Sets
10-15 Reps
4
Face Pull
3 Sets
15-20 Reps
5
Bicep Curl (Barbell)
3 Sets
10-15 Reps
Day 6
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Lunge (Barbell)
4 Sets
10-15 Reps
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
4
Standing Calf Raise
4 Sets
15-20 Reps
Day 1
1
Push Up (Weighted)
4 Sets
8-12 Reps
2
Overhead Press (Barbell)
4 Sets
8-12 Reps
3
Push Up (Incline)
3 Sets
10-15 Reps
4
Dip (Weighted)
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 2
1
Pull-Up (Weighted)
4 Sets
6-10 Reps
2
Barbell Row
4 Sets
8-12 Reps
3
Shrug (Barbell)
3 Sets
10-15 Reps
4
Face Pull
3 Sets
15-20 Reps
5
Bicep Curl (Barbell)
3 Sets
10-15 Reps
Day 3
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Lunge (Barbell)
4 Sets
10-15 Reps
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
4
Standing Calf Raise
4 Sets
15-20 Reps
Day 4
1
Push Up (Weighted)
4 Sets
8-12 Reps
2
Overhead Press (Barbell)
4 Sets
8-12 Reps
3
Push Up (Incline)
3 Sets
10-15 Reps
4
Dip (Weighted)
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 5
1
Pull-Up (Weighted)
4 Sets
6-10 Reps
2
Barbell Row
4 Sets
8-12 Reps
3
Shrug (Barbell)
3 Sets
10-15 Reps
4
Face Pull
3 Sets
15-20 Reps
5
Bicep Curl (Barbell)
3 Sets
10-15 Reps
Day 6
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Lunge (Barbell)
4 Sets
10-15 Reps
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
4
Standing Calf Raise
4 Sets
15-20 Reps
Day 1
1
Push Up (Weighted)
4 Sets
8-12 Reps
2
Overhead Press (Barbell)
4 Sets
8-12 Reps
3
Push Up (Incline)
3 Sets
10-15 Reps
4
Dip (Weighted)
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 2
1
Pull-Up (Weighted)
4 Sets
6-10 Reps
2
Barbell Row
4 Sets
8-12 Reps
3
Shrug (Barbell)
3 Sets
10-15 Reps
4
Face Pull
3 Sets
15-20 Reps
5
Bicep Curl (Barbell)
3 Sets
10-15 Reps
Day 3
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Lunge (Barbell)
4 Sets
10-15 Reps
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
4
Standing Calf Raise
4 Sets
15-20 Reps
Day 4
1
Push Up (Weighted)
4 Sets
8-12 Reps
2
Overhead Press (Barbell)
4 Sets
8-12 Reps
3
Push Up (Incline)
3 Sets
10-15 Reps
4
Dip (Weighted)
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 5
1
Pull-Up (Weighted)
4 Sets
6-10 Reps
2
Barbell Row
4 Sets
8-12 Reps
3
Shrug (Barbell)
3 Sets
10-15 Reps
4
Face Pull
3 Sets
15-20 Reps
5
Bicep Curl (Barbell)
3 Sets
10-15 Reps
Day 6
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Lunge (Barbell)
4 Sets
10-15 Reps
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
4
Standing Calf Raise
4 Sets
15-20 Reps
Day 1
1
Push Up (Weighted)
4 Sets
8-12 Reps
2
Overhead Press (Barbell)
4 Sets
8-12 Reps
3
Push Up (Incline)
3 Sets
10-15 Reps
4
Dip (Weighted)
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 2
1
Pull-Up (Weighted)
4 Sets
6-10 Reps
2
Barbell Row
4 Sets
8-12 Reps
3
Shrug (Barbell)
3 Sets
10-15 Reps
4
Face Pull
3 Sets
15-20 Reps
5
Bicep Curl (Barbell)
3 Sets
10-15 Reps
Day 3
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Lunge (Barbell)
4 Sets
10-15 Reps
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
4
Standing Calf Raise
4 Sets
15-20 Reps
Day 4
1
Push Up (Weighted)
4 Sets
8-12 Reps
2
Overhead Press (Barbell)
4 Sets
8-12 Reps
3
Push Up (Incline)
3 Sets
10-15 Reps
4
Dip (Weighted)
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 5
1
Pull-Up (Weighted)
4 Sets
6-10 Reps
2
Barbell Row
4 Sets
8-12 Reps
3
Shrug (Barbell)
3 Sets
10-15 Reps
4
Face Pull
3 Sets
15-20 Reps
5
Bicep Curl (Barbell)
3 Sets
10-15 Reps
Day 6
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Lunge (Barbell)
4 Sets
10-15 Reps
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
4
Standing Calf Raise
4 Sets
15-20 Reps
Day 1
1
Push Up (Weighted)
4 Sets
8-12 Reps
2
Overhead Press (Barbell)
4 Sets
8-12 Reps
3
Push Up (Incline)
3 Sets
10-15 Reps
4
Dip (Weighted)
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 2
1
Pull-Up (Weighted)
4 Sets
6-10 Reps
2
Barbell Row
4 Sets
8-12 Reps
3
Shrug (Barbell)
3 Sets
10-15 Reps
4
Face Pull
3 Sets
15-20 Reps
5
Bicep Curl (Barbell)
3 Sets
10-15 Reps
Day 3
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Lunge (Barbell)
4 Sets
10-15 Reps
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
4
Standing Calf Raise
4 Sets
15-20 Reps
Day 4
1
Push Up (Weighted)
4 Sets
8-12 Reps
2
Overhead Press (Barbell)
4 Sets
8-12 Reps
3
Push Up (Incline)
3 Sets
10-15 Reps
4
Dip (Weighted)
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 5
1
Pull-Up (Weighted)
4 Sets
6-10 Reps
2
Barbell Row
4 Sets
8-12 Reps
3
Shrug (Barbell)
3 Sets
10-15 Reps
4
Face Pull
3 Sets
15-20 Reps
5
Bicep Curl (Barbell)
3 Sets
10-15 Reps
Day 6
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Lunge (Barbell)
4 Sets
10-15 Reps
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
4
Standing Calf Raise
4 Sets
15-20 Reps
Day 1
1
Push Up (Weighted)
4 Sets
8-12 Reps
2
Overhead Press (Barbell)
4 Sets
8-12 Reps
3
Push Up (Incline)
3 Sets
10-15 Reps
4
Dip (Weighted)
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 2
1
Pull-Up (Weighted)
4 Sets
6-10 Reps
2
Barbell Row
4 Sets
8-12 Reps
3
Shrug (Barbell)
3 Sets
10-15 Reps
4
Face Pull
3 Sets
15-20 Reps
5
Bicep Curl (Barbell)
3 Sets
10-15 Reps
Day 3
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Lunge (Barbell)
4 Sets
10-15 Reps
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
4
Standing Calf Raise
4 Sets
15-20 Reps
Day 4
1
Push Up (Weighted)
4 Sets
8-12 Reps
2
Overhead Press (Barbell)
4 Sets
8-12 Reps
3
Push Up (Incline)
3 Sets
10-15 Reps
4
Dip (Weighted)
3 Sets
10-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 5
1
Pull-Up (Weighted)
4 Sets
6-10 Reps
2
Barbell Row
4 Sets
8-12 Reps
3
Shrug (Barbell)
3 Sets
10-15 Reps
4
Face Pull
3 Sets
15-20 Reps
5
Bicep Curl (Barbell)
3 Sets
10-15 Reps
Day 6
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Lunge (Barbell)
4 Sets
10-15 Reps
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
4
Standing Calf Raise
4 Sets
15-20 Reps