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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!
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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
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
-