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BoostcampPNG

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 24, 2025 06:50

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!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12%
Glutes
10%
Chest
9.6%
Triceps
9.4%
Hamstrings
8.2%
Upper Back
8%
Abs
7.9%
Lats
7.6%
Front Delts
6.6%
Biceps
5.2%
Lower Back
4.4%
Adductors
2.4%
Middle Delts
2.2%
Calves
2.1%
Full-Body
1.9%
Other
1.6%
Forearms
0.8%
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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
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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
-