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BoostcampPNG

pipi

by WestLord Border R.
1 athletes joined

Program Description

gym

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 05, 2025 08:11
  • Last Edited
    Jul 10, 2025 01:18

Summary

Embark on an 18-week journey with the "pipi" program, designed for those ready to elevate their strength training in a garage gym setting. This program features three intense sessions per week, focusing on key muscle groups through a mix of barbell, machine, and bodyweight exercises. You'll tackle compound lifts like the bench press and lat pulldown, while also honing in on your arms and core with targeted movements. Get ready to build muscle, increase endurance, and transform your physique with a structured approach that fits seamlessly into your routine.
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4.8 Stars with 10, 000+ Ratings
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Front Raise
3
-
6
Knee Raise (Captain's Chair)
3
-
7
Abs Crunch (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Reverse Pec Deck
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Glute Bridge (Dumbbell)
3
-
5
Standing Calf Raise
3
-
6
Wall Sit
3
-
7
Dead Bug
3
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Pec Deck (Machine)
3 Sets
-
3
Overhead Tricep Extension (Dumbbell)
3 Sets
-
4
Tricep Pushdown (Cable)
3 Sets
-
5
Front Raise
3 Sets
-
6
Knee Raise (Captain's Chair)
3 Sets
-
7
Abs Crunch (Bodyweight)
3 Sets
-
Day 2
1
Lat Pulldown
3 Sets
-
2
Seated Row (Cable)
3 Sets
-
3
Face Pull
3 Sets
-
4
Bicep Curl (EZ Bar)
3 Sets
-
5
Hammer Curl
3 Sets
-
6
Reverse Pec Deck
3 Sets
-
Day 3
1
Leg Press
3 Sets
-
2
Leg Extension
3 Sets
-
3
Leg Curl
3 Sets
-
4
Glute Bridge (Dumbbell)
3 Sets
-
5
Standing Calf Raise
3 Sets
-
6
Wall Sit
3 Sets
-
7
Dead Bug
3 Sets
-