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PP-up

by Abner G.
1 athletes joined

Program Description

Gym strenght

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 02, 2025 11:09
  • Last Edited
    Aug 11, 2025 04:09
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Chest Fly (Machine)
3
8-12 reps
RPE 8
4
Tricep Extension (Cable)
3
8-12 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8.5
7
Single Arm Overhead Tricep Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
8
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Tricep Extension (Cable)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8.5
7
Single Arm Overhead Tricep Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
8
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Chest Press (Machine)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Tricep Extension (Cable)
3
8-12 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8.5
7
Single Arm Overhead Tricep Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
8
Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Chest Fly (Machine)
3
8-12 reps
RPE 8
4
Tricep Extension (Cable)
3
8-12 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8.5
7
Single Arm Overhead Tricep Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
8
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Tricep Extension (Cable)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8.5
7
Single Arm Overhead Tricep Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
8
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Chest Press (Machine)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Tricep Extension (Cable)
3
8-12 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8.5
7
Single Arm Overhead Tricep Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
8
Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Chest Fly (Machine)
3
8-12 reps
RPE 8
4
Tricep Extension (Cable)
3
8-12 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8.5
7
Single Arm Overhead Tricep Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
8
Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 8
4
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
5
Shrug (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 8
3
Chest Supported Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Cable Low Row
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 8
3
Chest Supported Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Cable Low Row
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
7
Bicep Curl (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 8
4
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
5
Shrug (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 8
3
Chest Supported Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Cable Low Row
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 8
3
Chest Supported Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Cable Low Row
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
7
Bicep Curl (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 8
4
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
5
Shrug (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8-12 reps
5-8 reps
RPE 7.5
RPE 9.5
2
Dip (Weighted)
3
5-10 reps
RPE 9
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8.5
4A
Lat Pulldown
3
8-10 reps
RPE 9
4B
Chin-Up (Weighted)
3
6 reps
RPE 9
5
Cable Low Row
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Single Arm Iso Row
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8A
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
8B
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
9
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8-12 reps
5-8 reps
RPE 7.5
RPE 9.5
2
Dip (Weighted)
3
5-10 reps
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Front Raise
3
10-15 reps
-
5A
Lat Pulldown
3
8-10 reps
RPE 9
5B
Chin-Up (Weighted)
3
6 reps
RPE 9
6
Dumbbell Row
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8A
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
8B
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
9
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8-12 reps
5-8 reps
RPE 7.5
RPE 9.5
2
Dip (Weighted)
3
5-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4A
Lat Pulldown
3
8-10 reps
RPE 9
4B
Chin-Up (Weighted)
3
6 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Single Arm Iso Row
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
7A
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
7B
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 8
9
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8-12 reps
5-8 reps
RPE 7.5
RPE 9.5
2
Dip (Weighted)
3
5-10 reps
RPE 9
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8.5
4A
Lat Pulldown
3
8-10 reps
RPE 9
4B
Chin-Up (Weighted)
3
6 reps
RPE 9
5
Cable Low Row
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Single Arm Iso Row
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8A
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
8B
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
9
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8-12 reps
5-8 reps
RPE 7.5
RPE 9.5
2
Dip (Weighted)
3
5-10 reps
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Front Raise
3
10-15 reps
-
5A
Lat Pulldown
3
8-10 reps
RPE 9
5B
Chin-Up (Weighted)
3
6 reps
RPE 9
6
Dumbbell Row
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8A
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
8B
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
9
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8-12 reps
5-8 reps
RPE 7.5
RPE 9.5
2
Dip (Weighted)
3
5-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4A
Lat Pulldown
3
8-10 reps
RPE 9
4B
Chin-Up (Weighted)
3
6 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Single Arm Iso Row
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
7A
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
7B
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 8
9
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1-3 reps
RPE 10
2
Standing Behind Neck Shoulder Press (Barbell)
1
1-3 reps
RPE 10
3
Dip (Weighted)
1
AMRAP
RPE 9
4
Pull-Up (Weighted)
1
AMRAP
RPE 10
Week 1
1 / 7 Weeks
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
6-10 Reps
@8
3
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
@8
4
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@8
5
Shrug (Dumbbell)
3 Sets
8-12 Reps
@8
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
7
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@8
Day 1
1
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-10 Reps
@8
2
Incline Bench Press (Smith Machine)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
3
Chest Fly (Machine)
3 Sets
8-12 Reps
@8
4
Tricep Extension (Cable)
3 Sets
8-12 Reps
@8
5
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
@8.5
7
Single Arm Overhead Tricep Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
8
Push Up
2 Sets
AMRAP
-
Day 3
1
Bench Press (Barbell)
2 Sets
2 Sets
8-12 Reps
5-8 Reps
@7.5
@9.5
2
Dip (Weighted)
3 Sets
5-10 Reps
@9
3
Shoulder Press (Machine)
3 Sets
8-12 Reps
@8.5
4A
Lat Pulldown
3 Sets
8-10 Reps
@9
4B
Chin-Up (Weighted)
3 Sets
6 Reps
@9
5
Cable Low Row
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
6
Single Arm Iso Row
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@9
7
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
8A
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@9
8B
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
@9
9
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@8