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BoostcampPNG

GPP

by Clyde W.

Program Description

Intended to precede a deload week. Follow deload week with strength block or sports season. Intended to maintain strength and work capacity in condensed workouts. Intended to increase aerobic capacity.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 04, 2024 09:08
  • Last Edited
    Aug 05, 2024 08:54
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
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AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
2
Squat (Barbell)
1
1
1
5 reps
8 reps
12 reps
3
Trap Bar Deadlift
1
1
1
5 reps
8 reps
12 reps
4
Dip (Weighted)
3
8 reps
75%
5
Upright Row (Dumbbell)
1
1
1
8 reps
12 reps
15 reps
6
Push Up
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
8 reps
12 reps
2
Safety Bar Squat
1
1
1
5 reps
8 reps
12 reps
3
Trap Bar Deadlift
1
1
1
5 reps
8 reps
12 reps
4
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
5 reps
8 reps
12 reps
5
Seated Row (Cable)
3
10 reps
6
Sled Push/Pull
3
1 reps
7
Decline Push Up
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
2
Squat (Barbell)
1
1
1
1
1
1 reps
3 reps
6 reps
10 reps
15 reps
90%
3
Trap Bar Deadlift
1
1
1
1
1 reps
3 reps
6 reps
10 reps
90%
4
Dip (Weighted)
4
8 reps
75%
5
Upright Row (Dumbbell)
1
1
1
8 reps
12 reps
15 reps
6
Push Up
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
5 reps
8 reps
12 reps
2
Safety Bar Squat
1
2
1
5 reps
8 reps
12 reps
3
Trap Bar Deadlift
1
2
1
5 reps
8 reps
12 reps
4
Standing Behind Neck Shoulder Press (Barbell)
1
2
1
5 reps
8 reps
12 reps
5
Seated Row (Cable)
4
10 reps
6
Sled Push/Pull
3
1 reps
7
Decline Push Up
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
2
Squat (Barbell)
1
1
1
1
1
1 reps
3 reps
6 reps
10 reps
15 reps
95%
3
Trap Bar Deadlift
1
1
1
1
1 reps
3 reps
6 reps
10 reps
95%
4
Dip (Weighted)
4
8 reps
75%
5
Upright Row (Dumbbell)
1
1
1
8 reps
12 reps
15 reps
6
Push Up
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
5 reps
8 reps
12 reps
2
Safety Bar Squat
1
2
1
5 reps
8 reps
12 reps
3
Trap Bar Deadlift
1
2
1
5 reps
8 reps
12 reps
4
Standing Behind Neck Shoulder Press (Barbell)
1
2
1
5 reps
8 reps
12 reps
5
Seated Row (Cable)
4
10 reps
6
Sled Push/Pull
3
1 reps
7
Decline Push Up
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Bike
1
30-45 mins
2
Plank
3
1.5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
3
2
400m Sprint
2
1 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Bike
1
30-45 mins
2
Plank
3
1.5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
3
2
400m Sprint
2
1 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Bike
1
30-45 mins
2
Plank
3
1.5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
3
2
400m Sprint
2
1 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
2
Bench Press (Dumbbell)
1
1
1
5 reps
8 reps
12 reps
3
Chest Supported Row (Machine)
1
1
1
8 reps
12 reps
15 reps
4
Sled Push/Pull
3
1 reps
5
Dip (Bodyweight)
2
1
10 reps
12 reps
6
250m Row
2
1-2 mins
7
Bicep Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
8
Push Up
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
8 reps
12 reps
2
Pendlay Row
1
1
1
5 reps
8 reps
12 reps
3
Dip (Weighted)
3
6 reps
4
Pull-Up (Bodyweight)
3
8 reps
5
Push Up
3
20 reps
6
Bicep Curl (Barbell)
1
1
1
8 reps
10 reps
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
1 reps
6 reps
90%
2
Bench Press (Dumbbell)
1
1
2
1
1 reps
3 reps
8 reps
12 reps
92%
87%
3
Chest Supported Row (Machine)
1
1
1
1
6 reps
8 reps
12 reps
15 reps
4
Sled Push/Pull
3
1 reps
5
Dip (Bodyweight)
1
3
12 reps
10 reps
6
250m Row
2
1-2 mins
7
Bicep Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
8
Push Up
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
1
5 reps
8 reps
12 reps
2
Pendlay Row
1
2
1
5 reps
8 reps
12 reps
3
Dip (Weighted)
3
6 reps
4
Pull-Up (Bodyweight)
3
8 reps
5
Push Up
3
20 reps
6
Bicep Curl (Barbell)
1
1
1
8 reps
10 reps
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
1 reps
6 reps
100%
2
Bench Press (Dumbbell)
1
1
2
1
1 reps
3 reps
8 reps
12 reps
95%
90%
3
Chest Supported Row (Machine)
1
1
1
1
6 reps
8 reps
12 reps
15 reps
4
Sled Push/Pull
3
1 reps
5
Dip (Bodyweight)
1
3
12 reps
10 reps
6
250m Row
2
1-2 mins
7
Bicep Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
8
Push Up
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
1
5 reps
8 reps
12 reps
2
Pendlay Row
1
2
1
5 reps
8 reps
12 reps
3
Dip (Weighted)
3
6 reps
4
Pull-Up (Bodyweight)
3
8 reps
5
Push Up
3
20 reps
6
Bicep Curl (Barbell)
1
1
1
8 reps
10 reps
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Jump
2
10 reps
2
Front Squat (Barbell)
1
1
1
5 reps
8 reps
12 reps
3
Deadlift (Barbell)
1
1
1
5 reps
8 reps
12 reps
4
Single Leg Press
2
10 reps
5
Standing Calf Raise
3
12 reps
6
Copenhagen Plank
2
0.5 mins
7
Seated Bike
1
25 mins
RPE 6
8
Pull-Up (Bodyweight)
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
5 reps
8 reps
12 reps
2
Squat (Barbell)
1
1
1
5 reps
8 reps
12 reps
3
Nordic Curl
3
8 reps
4
Sissy Squat
3
10-15 reps
5
Standing Calf Raise
3
12 reps
6
Back Extension (Weighted)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Jump
2
10 reps
2
Front Squat (Barbell)
1
1
1
2
1 reps
3 reps
6 reps
10 reps
90%
3
Deadlift (Barbell)
1
1
1
1
1
1 reps
3 reps
6 reps
8 reps
12 reps
90%
4
Single Leg Press
2
10 reps
5
Standing Calf Raise
3
12 reps
6
Copenhagen Plank
2
0.5 mins
7
Seated Bike
1
25 mins
RPE 6
8
Pull-Up (Bodyweight)
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1
5 reps
8 reps
12 reps
2
Squat (Barbell)
1
2
1
5 reps
8 reps
12 reps
3
Nordic Curl
3
8 reps
4
Sissy Squat
3
10-15 reps
5
Standing Calf Raise
3
12 reps
6
Back Extension (Weighted)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Jump
2
10 reps
2
Front Squat (Barbell)
1
1
1
2
1 reps
3 reps
6 reps
10 reps
95%
3
Deadlift (Barbell)
1
1
1
1
1
1 reps
3 reps
6 reps
8 reps
12 reps
95%
4
Single Leg Press
2
10 reps
5
Standing Calf Raise
3
12 reps
6
Copenhagen Plank
2
0.5 mins
7
Seated Bike
1
25 mins
RPE 6
8
Pull-Up (Bodyweight)
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1
5 reps
8 reps
12 reps
2
Squat (Barbell)
1
2
1
5 reps
8 reps
12 reps
3
Nordic Curl
3
8 reps
4
Sissy Squat
3
10-15 reps
5
Standing Calf Raise
3
12 reps
6
Back Extension (Weighted)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Plank
3
1 mins
1B
Side Plank
3
1 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Plank
3
1 mins
1B
Side Plank
3
1 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Plank
3
1 mins
1B
Side Plank
3
1 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Plank
3
1 mins
1B
Side Plank
3
1 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Plank
3
1 mins
1B
Side Plank
3
1 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Plank
3
1 mins
1B
Side Plank
3
1 mins
Week 1
1 / 6 Weeks
Day 2
1
Seated Bike
1 Set
30-45 mins
2
Plank
3 Sets
1.5 mins
Day 1
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
3
Trap Bar Deadlift
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
4
Dip (Weighted)
3 Sets
8 Reps
75%
5
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
6
Push Up
3 Sets
20 Reps
Day 3
1
Pull-Up (Weighted)
3 Sets
6 Reps
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
4
Sled Push/Pull
3 Sets
1 Reps
5
Dip (Bodyweight)
2 Sets
1 Set
10 Reps
12 Reps
6
250m Row
2 Sets
1-2 mins
7
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
8
Push Up
3 Sets
20 Reps
Day 4
1
Lateral Jump
2 Sets
10 Reps
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
4
Single Leg Press
2 Sets
10 Reps
5
Standing Calf Raise
3 Sets
12 Reps
6
Copenhagen Plank
2 Sets
0.5 mins
7
Seated Bike
1 Set
25 mins
@6
8
Pull-Up (Bodyweight)
3 Sets
8 Reps
Day 5
1A
Plank
3 Sets
1 mins
1B
Side Plank
3 Sets
1 mins