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Calisthenics and weights PPL

by Stefan Petrov
1 athletes joined

Program Description

This is a novice/intermediate training program 3 days on, 1 day off, repeat for max gains.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 11, 2024 01:02
  • Last Edited
    Aug 21, 2024 01:26
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
AMRAP
RPE 10
2
Deficit Push Up
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 8
4
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
5
Tricep Kickback
2
12 reps
RPE 8
6
Pike Push Up
3
AMRAP
RPE 10
7
Lateral Raise (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
AMRAP
RPE 10
2
Deficit Push Up
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 8
4
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
5
Tricep Kickback
2
12 reps
RPE 8
6
Pike Push Up
3
AMRAP
RPE 10
7
Lateral Raise (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
AMRAP
RPE 10
2
Deficit Push Up
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 8
4
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
5
Tricep Kickback
2
12 reps
RPE 8
6
Pike Push Up
3
AMRAP
RPE 10
7
Lateral Raise (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
AMRAP
RPE 10
2
Deficit Push Up
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 8
4
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
5
Tricep Kickback
2
12 reps
RPE 8
6
Pike Push Up
3
AMRAP
RPE 10
7
Lateral Raise (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
AMRAP
RPE 10
2
Deficit Push Up
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 8
4
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
5
Tricep Kickback
2
12 reps
RPE 8
6
Pike Push Up
3
AMRAP
RPE 10
7
Lateral Raise (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
AMRAP
RPE 10
2
Deficit Push Up
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 8
4
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
5
Tricep Kickback
2
12 reps
RPE 8
6
Pike Push Up
3
AMRAP
RPE 10
7
Lateral Raise (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
AMRAP
RPE 10
2
Deficit Push Up
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 8
4
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
5
Tricep Kickback
2
12 reps
RPE 8
6
Pike Push Up
3
AMRAP
RPE 10
7
Lateral Raise (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
AMRAP
RPE 10
2
Deficit Push Up
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 8
4
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
5
Tricep Kickback
2
12 reps
RPE 8
6
Pike Push Up
3
AMRAP
RPE 10
7
Lateral Raise (Cable)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
2
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 8
3
Inverted Row
4
AMRAP
RPE 10
4
Hammer Curl
3
8-15 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
6-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
2
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 8
3
Inverted Row
4
AMRAP
RPE 10
4
Hammer Curl
3
8-15 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
6-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
2
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 8
3
Inverted Row
4
AMRAP
RPE 10
4
Hammer Curl
3
8-15 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
6-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
2
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 8
3
Inverted Row
4
AMRAP
RPE 10
4
Hammer Curl
3
8-15 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
6-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
2
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 8
3
Inverted Row
4
AMRAP
RPE 10
4
Hammer Curl
3
8-15 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
6-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
2
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 8
3
Inverted Row
4
AMRAP
RPE 10
4
Hammer Curl
3
8-15 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
6-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
2
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 8
3
Inverted Row
4
AMRAP
RPE 10
4
Hammer Curl
3
8-15 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
6-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
2
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 8
3
Inverted Row
4
AMRAP
RPE 10
4
Hammer Curl
3
8-15 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
6-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12-15 reps
RPE 7.5
2
Leg Extension
2
15 reps
RPE 7.5
3
Hyperextension
2
AMRAP
RPE 10
4
Lying Leg Curl
1
5
Leg Raise (Captain's Chair)
4
AMRAP
RPE 10
6
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12-15 reps
RPE 7.5
2
Leg Extension
2
15 reps
RPE 7.5
3
Hyperextension
2
AMRAP
RPE 10
4
Lying Leg Curl
1
5
Leg Raise (Captain's Chair)
4
AMRAP
RPE 10
6
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12-15 reps
RPE 7.5
2
Leg Extension
2
15 reps
RPE 7.5
3
Hyperextension
2
AMRAP
RPE 10
4
Lying Leg Curl
1
5
Leg Raise (Captain's Chair)
4
AMRAP
RPE 10
6
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12-15 reps
RPE 7.5
2
Leg Extension
2
15 reps
RPE 7.5
3
Hyperextension
2
AMRAP
RPE 10
4
Lying Leg Curl
1
5
Leg Raise (Captain's Chair)
4
AMRAP
RPE 10
6
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12-15 reps
RPE 7.5
2
Leg Extension
2
15 reps
RPE 7.5
3
Hyperextension
2
AMRAP
RPE 10
4
Lying Leg Curl
1
5
Leg Raise (Captain's Chair)
4
AMRAP
RPE 10
6
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12-15 reps
RPE 7.5
2
Leg Extension
2
15 reps
RPE 7.5
3
Hyperextension
2
AMRAP
RPE 10
4
Lying Leg Curl
1
5
Leg Raise (Captain's Chair)
4
AMRAP
RPE 10
6
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12-15 reps
RPE 7.5
2
Leg Extension
2
15 reps
RPE 7.5
3
Hyperextension
2
AMRAP
RPE 10
4
Lying Leg Curl
1
5
Leg Raise (Captain's Chair)
4
AMRAP
RPE 10
6
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12-15 reps
RPE 7.5
2
Leg Extension
2
15 reps
RPE 7.5
3
Hyperextension
2
AMRAP
RPE 10
4
Lying Leg Curl
1
5
Leg Raise (Captain's Chair)
4
AMRAP
RPE 10
6
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Pull-Up (Bodyweight)
4 Sets
AMRAP
@8
2
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
AMRAP
@8
3
Inverted Row
4 Sets
AMRAP
@10
4
Hammer Curl
3 Sets
8-15 Reps
@8
5
Preacher Curl (EZ Bar)
3 Sets
6-15 Reps
@8
Day 1
1
Decline Push Up
3 Sets
AMRAP
@10
2
Deficit Push Up
3 Sets
AMRAP
@10
3
Dip (Bodyweight)
3 Sets
AMRAP
@8
4
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@8
5
Tricep Kickback
2 Sets
12 Reps
@8
6
Pike Push Up
3 Sets
AMRAP
@10
7
Lateral Raise (Cable)
4 Sets
12 Reps
@8
Day 3
1
Leg Press (45 Degrees)
4 Sets
12-15 Reps
@7.5
2
Leg Extension
2 Sets
15 Reps
@7.5
3
Hyperextension
2 Sets
AMRAP
@10
4
Lying Leg Curl
1 Set
5
Leg Raise (Captain's Chair)
4 Sets
AMRAP
@10
6
Decline Crunch (Weighted)
4 Sets
AMRAP
@10