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GPP

by Bully Strength
1 athletes joined

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
    Jun 21, 2025 02:22

Summary

Unleash your potential with the GPP program, a comprehensive 6-week journey designed for those ready to elevate their fitness game. Committing to 5 days a week, you'll engage in a balanced mix of cardio, bodyweight, and strength training exercises, ensuring all muscle groups are targeted effectively. From intense pull-ups to dynamic sprints, each session is crafted to boost endurance and build strength, making it perfect for lifters of all levels. Equip yourself with a full gym and get ready to transform your body and mindset!
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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
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
-