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PR Fitness

by Sammie L.
3 athletes joined

Program Description

Personal Records… Do you want a challenge? PR Fitness increases in intensity week after week. This program targets muscles that help with muscular growth and endurance. Are you up for the challenge?

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Muscle & Sculpting, Athletics, Bodyweight Fitness, Bodybuilding, Powerbuilding, Powerlifting, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    20 minutes
  • Created
    Oct 12, 2024 08:29
  • Last Edited
    Jun 18, 2025 08:06

Summary

Unleash your strength with the PR Fitness program, a comprehensive 7-week journey designed for those ready to push their limits. Committing to 5 days a week, you'll engage in targeted workouts that sculpt your back, biceps, and core, utilizing a full gym setup. Each session combines high-intensity resistance training and core stability exercises, ensuring you build muscle while enhancing your overall fitness. Get ready to transform your physique and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Abs
15.7%
Triceps
11.1%
Chest
11.1%
Biceps
10%
Upper Back
8.3%
Lats
8.3%
Quadriceps
8.1%
Front Delts
8%
Hamstrings
5.9%
Middle Delts
3.3%
Glutes
3.2%
Calves
2.7%
Forearms
2.2%
Adductors
1.1%
Other
0.5%
Abductors
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
9 reps
7 reps
4 reps
11 reps
70%
75%
80%
70%
2
Chest Fly (Machine)
1
2
1
1
9 reps
7 reps
4 reps
11 reps
70%
75%
80%
70%
3
Tricep Rope Push Down (Cable)
1
2
1
1
9 reps
7 reps
4 reps
11 reps
70%
75%
80%
70%
4
Push Up
5
10 reps
-
5
Decline Crunch (Weighted)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
1
11 reps
9 reps
7 reps
70%
75%
80%
2
Tricep Rope Push Down (Cable)
1
2
1
1
9 reps
7 reps
4 reps
11 reps
70%
75%
80%
70%
3
Shoulder Press (Plate Loaded)
2
2
1
11 reps
9 reps
7 reps
70%
75%
80%
4
Decline Crunch (Weighted)
5
10 reps
-
5
Push Up
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
9 reps
7 reps
4 reps
11 reps
75%
80%
80%
75%
2
Chest Fly (Machine)
1
2
1
1
9 reps
7 reps
4 reps
11 reps
75%
80%
80%
75%
3
Tricep Rope Push Down (Cable)
1
2
1
1
9 reps
7 reps
4 reps
11 reps
75%
80%
80%
75%
4
Push Up
5
10 reps
-
5
Decline Crunch (Weighted)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
1
11 reps
9 reps
7 reps
75%
80%
85%
2
Tricep Rope Push Down (Cable)
1
2
1
1
9 reps
7 reps
4 reps
11 reps
75%
80%
85%
75%
3
Shoulder Press (Plate Loaded)
2
2
1
11 reps
9 reps
7 reps
75%
80%
85%
4
Decline Crunch (Weighted)
5
15 reps
-
5
Push Up
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
9 reps
7 reps
4 reps
11 reps
80%
85%
90%
75%
2
Chest Fly (Machine)
1
2
1
1
9 reps
7 reps
4 reps
11 reps
80%
85%
90%
75%
3
Tricep Rope Push Down (Cable)
1
2
1
1
9 reps
7 reps
4 reps
11 reps
80%
85%
90%
75%
4
Push Up
5
15 reps
-
5
Decline Crunch (Weighted)
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
1
11 reps
9 reps
7 reps
80%
85%
90%
2
Tricep Rope Push Down (Cable)
1
2
1
1
9 reps
7 reps
4 reps
11 reps
80%
85%
90%
80%
3
Shoulder Press (Plate Loaded)
2
2
1
11 reps
9 reps
7 reps
80%
85%
90%
4
Decline Crunch (Weighted)
5
15 reps
-
5
Push Up
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
9 reps
7 reps
4 reps
11 reps
85%
90%
95%
80%
2
Chest Fly (Machine)
1
2
1
1
9 reps
7 reps
4 reps
11 reps
85%
90%
95%
80%
3
Tricep Rope Push Down (Cable)
1
2
1
1
9 reps
7 reps
4 reps
11 reps
85%
90%
95%
80%
4
Push Up
5
20 reps
-
5
Decline Crunch (Weighted)
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
2
2
11 reps
9 reps
6 reps
70%
75%
80%
2
Lat Pulldown
2
2
11 reps
9 reps
70%
75%
3
Seated Row (Cable)
2
2
1
11 reps
9 reps
6 reps
70%
75%
80%
4
Hammer Curl
2
2
1
11 reps
9 reps
7 reps
70%
75%
80%
5
Bicep Curl (Dumbbell)
2
2
1
11 reps
9 reps
7 reps
70%
75%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
2
2
11 reps
9 reps
6 reps
70%
75%
80%
2
Lat Pulldown
2
2
11 reps
9 reps
70%
75%
3
Seated Row (Cable)
2
2
1
11 reps
9 reps
6 reps
70%
75%
80%
4
Hammer Curl
2
2
1
11 reps
9 reps
7 reps
70%
75%
80%
5
Bicep Curl (Dumbbell)
2
2
1
11 reps
9 reps
7 reps
70%
75%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
2
2
11 reps
9 reps
6 reps
75%
80%
80%
2
Lat Pulldown
2
2
11 reps
9 reps
75%
80%
3
Seated Row (Cable)
2
2
1
11 reps
9 reps
6 reps
75%
80%
80%
4
Hammer Curl
2
2
1
11 reps
9 reps
7 reps
75%
80%
80%
5
Bicep Curl (Dumbbell)
2
2
1
11 reps
9 reps
7 reps
75%
80%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
2
1
11 reps
9 reps
6 reps
11 reps
75%
80%
85%
70%
2
Lat Pulldown
2
2
11 reps
9 reps
75%
80%
3
Seated Row (Cable)
2
2
1
11 reps
9 reps
6 reps
75%
80%
85%
4
Hammer Curl
2
2
1
11 reps
9 reps
7 reps
75%
80%
85%
5
Bicep Curl (Dumbbell)
2
2
1
11 reps
9 reps
7 reps
75%
80%
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
2
1
11 reps
9 reps
6 reps
11 reps
80%
85%
90%
75%
2
Lat Pulldown
1
2
1
11 reps
9 reps
11 reps
80%
85%
75%
3
Seated Row (Cable)
1
2
1
1
11 reps
9 reps
6 reps
11 reps
80%
85%
90%
75%
4
Hammer Curl
1
2
1
1
11 reps
9 reps
7 reps
11 reps
80%
85%
90%
75%
5
Bicep Curl (Dumbbell)
1
2
1
1
11 reps
9 reps
7 reps
11 reps
80%
85%
90%
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
2
2
11 reps
9 reps
6 reps
80%
85%
90%
2
Lat Pulldown
2
2
11 reps
9 reps
80%
85%
3
Seated Row (Cable)
2
2
1
11 reps
9 reps
6 reps
80%
85%
90%
4
Hammer Curl
2
2
1
11 reps
9 reps
7 reps
80%
85%
90%
5
Bicep Curl (Dumbbell)
2
2
1
11 reps
9 reps
7 reps
80%
85%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
1
1
11 reps
9 reps
6 reps
6 reps
9 reps
11 reps
85%
90%
95%
90%
85%
80%
2
Lat Pulldown
1
2
1
11 reps
9 reps
11 reps
85%
90%
80%
3
Seated Row (Cable)
1
2
1
1
11 reps
9 reps
6 reps
11 reps
85%
90%
95%
80%
4
Hammer Curl
1
2
1
1
11 reps
9 reps
7 reps
11 reps
85%
90%
95%
80%
5
Bicep Curl (Dumbbell)
1
2
1
1
11 reps
9 reps
7 reps
11 reps
85%
90%
95%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Sit Up
1
1
1
1
40 reps
30 reps
20 reps
10 reps
-
-
-
-
3
Plank
3
1 mins
-
4
Side Plank
6
1 mins
-
5
Decline Crunch (Weighted)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Sit Up
1
1
1
1
40 reps
30 reps
20 reps
10 reps
-
-
-
-
3
Plank
3
1 mins
-
4
Side Plank
6
1 mins
-
5
Decline Crunch (Weighted)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Sit Up
1
1
1
1
40 reps
30 reps
20 reps
10 reps
-
-
-
-
3
Plank
3
1 mins
-
4
Side Plank
6
1 mins
-
5
Decline Crunch (Weighted)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
3
Plank
3
1 mins
-
4
Side Plank
6
1 mins
-
5
Decline Crunch (Weighted)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
3
Plank
3
1 mins
-
4
Side Plank
6
1 mins
-
5
Decline Crunch (Weighted)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
3
Plank
3
1 mins
-
4
Side Plank
6
1 mins
-
5
Decline Crunch (Weighted)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Sit Up
2
1
1
1
50 reps
40 reps
20 reps
10 reps
-
-
-
-
3
Plank
3
1 mins
-
4
Side Plank
6
1 mins
-
5
Decline Crunch (Weighted)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
11 reps
9 reps
7 reps
70%
75%
80%
2
Leg Curl
2
2
1
11 reps
11 reps
11 reps
70%
75%
80%
3
Leg Extension
5
11 reps
70%
4
Leg Press
5
11 reps
75%
5
Seated Calf Raise
5
11 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
11 reps
9 reps
7 reps
70%
75%
80%
2
Leg Curl
2
2
1
11 reps
11 reps
11 reps
70%
75%
80%
3
Leg Extension
5
11 reps
70%
4
Leg Press
5
11 reps
75%
5
Seated Calf Raise
5
11 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
11 reps
9 reps
7 reps
75%
80%
80%
2
Leg Curl
2
3
11 reps
11 reps
75%
80%
3
Leg Extension
5
11 reps
75%
4
Leg Press
5
11 reps
80%
5
Seated Calf Raise
5
11 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
11 reps
9 reps
7 reps
75%
80%
85%
2
Leg Curl
2
2
1
11 reps
11 reps
11 reps
75%
80%
85%
3
Leg Extension
5
11 reps
80%
4
Leg Press
5
11 reps
80%
5
Seated Calf Raise
5
11 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
11 reps
9 reps
7 reps
11 reps
80%
85%
90%
75%
2
Leg Curl
1
2
1
1
11 reps
11 reps
11 reps
11 reps
80%
85%
90%
75%
3
Leg Extension
5
11 reps
80%
4
Leg Press
5
11 reps
85%
5
Seated Calf Raise
5
11 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
11 reps
9 reps
7 reps
80%
85%
90%
2
Leg Curl
2
2
1
11 reps
11 reps
11 reps
80%
85%
90%
3
Leg Extension
5
11 reps
85%
4
Leg Press
5
11 reps
90%
5
Seated Calf Raise
5
11 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
11 reps
9 reps
7 reps
11 reps
85%
90%
95%
80%
2
Leg Curl
5
11 reps
85%
3
Leg Extension
5
11 reps
90%
4
Leg Press
5
11 reps
90%
5
Seated Calf Raise
5
11 reps
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
7 reps
5 reps
3 reps
70%
75%
80%
85%
2
Sit Up
1
1
1
1
40 reps
30 reps
20 reps
10 reps
-
-
-
-
3
Bicep Curl (EZ Bar)
1
1
1
1
11 reps
9 reps
9 reps
11 reps
70%
75%
80%
75%
4
Seated Shoulder Press (Dumbbell)
2
2
11 reps
9 reps
70%
75%
5
Pull-Up (Bodyweight)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
7 reps
5 reps
3 reps
70%
75%
80%
85%
2
Sit Up
1
1
1
1
40 reps
30 reps
20 reps
10 reps
-
-
-
-
3
Bicep Curl (EZ Bar)
1
1
1
1
11 reps
9 reps
9 reps
11 reps
70%
75%
80%
75%
4
Seated Shoulder Press (Dumbbell)
2
2
11 reps
9 reps
70%
75%
5
Push Up
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
7 reps
5 reps
3 reps
75%
80%
85%
85%
2
Sit Up
1
1
1
1
40 reps
30 reps
20 reps
10 reps
-
-
-
-
3
Bicep Curl (EZ Bar)
1
2
1
11 reps
9 reps
11 reps
75%
80%
80%
4
Seated Shoulder Press (Dumbbell)
2
2
11 reps
9 reps
75%
80%
5
Pull-Up (Bodyweight)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
7 reps
5 reps
3 reps
75%
80%
85%
90%
2
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
3
Bicep Curl (EZ Bar)
1
1
1
1
11 reps
9 reps
9 reps
11 reps
75%
80%
85%
80%
4
Seated Shoulder Press (Dumbbell)
2
1
1
11 reps
9 reps
9 reps
75%
80%
85%
5
Push Up
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
7 reps
5 reps
3 reps
70%
75%
80%
85%
2
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
3
Bicep Curl (EZ Bar)
1
1
1
1
11 reps
9 reps
9 reps
11 reps
70%
75%
80%
75%
4
Seated Shoulder Press (Dumbbell)
2
2
11 reps
9 reps
70%
75%
5
Pull-Up (Bodyweight)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
7 reps
5 reps
3 reps
80%
85%
90%
85%
2
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
3
Bicep Curl (EZ Bar)
1
2
1
11 reps
9 reps
11 reps
80%
85%
85%
4
Seated Shoulder Press (Dumbbell)
1
1
1
1
11 reps
9 reps
9 reps
11 reps
80%
85%
90%
85%
5
Push Up
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
7 reps
5 reps
3 reps
1 reps
85%
90%
90%
95%
100%
2
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
3
Bicep Curl (EZ Bar)
1
2
1
11 reps
9 reps
11 reps
85%
90%
80%
4
Seated Shoulder Press (Dumbbell)
1
2
1
11 reps
9 reps
11 reps
85%
90%
80%
5
Pull-Up (Bodyweight)
5
10 reps
-
6
Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
Week 1
1 / 7 Weeks
Day 2
1
Barbell Row
2 Sets
2 Sets
2 Sets
11 Reps
9 Reps
6 Reps
70%
75%
80%
2
Lat Pulldown
2 Sets
2 Sets
11 Reps
9 Reps
70%
75%
3
Seated Row (Cable)
2 Sets
2 Sets
1 Set
11 Reps
9 Reps
6 Reps
70%
75%
80%
4
Hammer Curl
2 Sets
2 Sets
1 Set
11 Reps
9 Reps
7 Reps
70%
75%
80%
5
Bicep Curl (Dumbbell)
2 Sets
2 Sets
1 Set
11 Reps
9 Reps
7 Reps
70%
75%
80%
Day 3
1
Jump Rope
1 Set
5 mins
-
2
Sit Up
1 Set
1 Set
1 Set
1 Set
40 Reps
30 Reps
20 Reps
10 Reps
-
-
-
-
3
Plank
3 Sets
1 mins
-
4
Side Plank
6 Sets
1 mins
-
5
Decline Crunch (Weighted)
5 Sets
10 Reps
-
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
11 Reps
9 Reps
7 Reps
70%
75%
80%
2
Leg Curl
2 Sets
2 Sets
1 Set
11 Reps
11 Reps
11 Reps
70%
75%
80%
3
Leg Extension
5 Sets
11 Reps
70%
4
Leg Press
5 Sets
11 Reps
75%
5
Seated Calf Raise
5 Sets
11 Reps
75%
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
7 Reps
5 Reps
3 Reps
70%
75%
80%
85%
2
Sit Up
1 Set
1 Set
1 Set
1 Set
40 Reps
30 Reps
20 Reps
10 Reps
-
-
-
-
3
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
11 Reps
9 Reps
9 Reps
11 Reps
70%
75%
80%
75%
4
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
11 Reps
9 Reps
70%
75%
5
Pull-Up (Bodyweight)
4 Sets
10 Reps
-
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
1 Set
9 Reps
7 Reps
4 Reps
11 Reps
70%
75%
80%
70%
2
Chest Fly (Machine)
1 Set
2 Sets
1 Set
1 Set
9 Reps
7 Reps
4 Reps
11 Reps
70%
75%
80%
70%
3
Tricep Rope Push Down (Cable)
1 Set
2 Sets
1 Set
1 Set
9 Reps
7 Reps
4 Reps
11 Reps
70%
75%
80%
70%
4
Push Up
5 Sets
10 Reps
-
5
Decline Crunch (Weighted)
5 Sets
10 Reps
-