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Calisthenics and weights PPL

by Stefan Petrov
18 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 11, 2025 05:13

Summary

Transform your strength training with this dynamic 8-week Calisthenics and Weights Push-Pull-Legs program, designed for those ready to elevate their fitness game. Train three days a week with a balanced mix of bodyweight exercises and weightlifting to build muscle, enhance endurance, and improve overall athleticism. Each session focuses on targeted muscle groups, ensuring you push your limits while developing functional strength. Get ready to challenge yourself and see real results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.9%
Upper Back
11.8%
Lats
10.7%
Front Delts
10.7%
Biceps
9.2%
Abs
8.4%
Chest
8.2%
Middle Delts
6.9%
Quadriceps
6.3%
Hamstrings
4.8%
Glutes
2.9%
Lower Back
2.1%
Forearms
1.3%
Rear Delts
0.8%
Abductors
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
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