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BoostcampPNG

PPL/KBx3

by Gabriel F.

Program Description

Trying something new, to keep things changing, to break the routine, explore a bit

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 31, 2024 12:37
  • Last Edited
    May 27, 2025 10:12

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Seated Two Hand Overhead Tricep Extension
4
10 reps
-
3
Incline Pinch Press
4
12 reps
-
4
Skull Crusher (EZ Bar)
4
10 reps
-
5
Decline Bench Press (Dumbbell)
4
10 reps
-
6
Bear Craw Isometric Hold
3
1 mins
-
7
Plank with Shoulder Taps
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Seated Two Hand Overhead Tricep Extension
4
10 reps
-
3
Incline Pinch Press
4
12 reps
-
4
Skull Crusher (EZ Bar)
4
10 reps
-
5
Decline Bench Press (Dumbbell)
4
10 reps
-
6
Bear Craw Isometric Hold
3
1 mins
-
7
Plank with Shoulder Taps
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Seated Two Hand Overhead Tricep Extension
4
10 reps
-
3
Incline Pinch Press
4
12 reps
-
4
Skull Crusher (EZ Bar)
4
10 reps
-
5
Decline Bench Press (Dumbbell)
4
10 reps
-
6
Bear Craw Isometric Hold
3
1 mins
-
7
Plank with Shoulder Taps
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Seated Two Hand Overhead Tricep Extension
4
10 reps
-
3
Incline Pinch Press
4
12 reps
-
4
Skull Crusher (EZ Bar)
4
10 reps
-
5
Decline Bench Press (Dumbbell)
4
10 reps
-
6
Bear Craw Isometric Hold
3
1 mins
-
7
Plank with Shoulder Taps
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Seated Two Hand Overhead Tricep Extension
4
10 reps
-
3
Incline Pinch Press
4
12 reps
-
4
Skull Crusher (EZ Bar)
4
10 reps
-
5
Decline Bench Press (Dumbbell)
4
10 reps
-
6
Bear Craw Isometric Hold
3
1 mins
-
7
Plank with Shoulder Taps
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Seated Two Hand Overhead Tricep Extension
4
10 reps
-
3
Incline Pinch Press
4
12 reps
-
4
Skull Crusher (EZ Bar)
4
10 reps
-
5
Decline Bench Press (Dumbbell)
4
10 reps
-
6
Bear Craw Isometric Hold
3
1 mins
-
7
Plank with Shoulder Taps
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Seated Two Hand Overhead Tricep Extension
4
10 reps
-
3
Incline Pinch Press
4
12 reps
-
4
Skull Crusher (EZ Bar)
4
10 reps
-
5
Decline Bench Press (Dumbbell)
4
10 reps
-
6
Bear Craw Isometric Hold
3
1 mins
-
7
Plank with Shoulder Taps
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Seated Two Hand Overhead Tricep Extension
4
10 reps
-
3
Incline Pinch Press
4
12 reps
-
4
Skull Crusher (EZ Bar)
4
10 reps
-
5
Decline Bench Press (Dumbbell)
4
10 reps
-
6
Bear Craw Isometric Hold
3
1 mins
-
7
Plank with Shoulder Taps
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2
Y Raise
4
12 reps
-
3
Bicep Curl (EZ Bar)
4
12 reps
-
4
Shrug (Barbell)
4
10 reps
-
5
Wide Grip Barbell Curl
4
10 reps
-
6
Upright Row (Barbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
4
10 reps
-
8
Arnold Press
4
10 reps
-
9
Front Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2
Y Raise
4
12 reps
-
3
Bicep Curl (EZ Bar)
4
12 reps
-
4
Shrug (Barbell)
4
10 reps
-
5
Wide Grip Barbell Curl
4
10 reps
-
6
Upright Row (Barbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
4
10 reps
-
8
Arnold Press
4
10 reps
-
9
Front Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2
Y Raise
4
12 reps
-
3
Bicep Curl (EZ Bar)
4
12 reps
-
4
Shrug (Barbell)
4
10 reps
-
5
Wide Grip Barbell Curl
4
10 reps
-
6
Upright Row (Barbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
4
10 reps
-
8
Arnold Press
4
10 reps
-
9
Front Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2
Y Raise
4
12 reps
-
3
Bicep Curl (EZ Bar)
4
12 reps
-
4
Shrug (Barbell)
4
10 reps
-
5
Wide Grip Barbell Curl
4
10 reps
-
6
Upright Row (Barbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
4
10 reps
-
8
Arnold Press
4
10 reps
-
9
Front Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2
Y Raise
4
12 reps
-
3
Bicep Curl (EZ Bar)
4
12 reps
-
4
Shrug (Barbell)
4
10 reps
-
5
Wide Grip Barbell Curl
4
10 reps
-
6
Upright Row (Barbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
4
10 reps
-
8
Arnold Press
4
10 reps
-
9
Front Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2
Y Raise
4
12 reps
-
3
Bicep Curl (EZ Bar)
4
12 reps
-
4
Shrug (Barbell)
4
10 reps
-
5
Wide Grip Barbell Curl
4
10 reps
-
6
Upright Row (Barbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
4
10 reps
-
8
Arnold Press
4
10 reps
-
9
Front Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2
Y Raise
4
12 reps
-
3
Bicep Curl (EZ Bar)
4
12 reps
-
4
Shrug (Barbell)
4
10 reps
-
5
Wide Grip Barbell Curl
4
10 reps
-
6
Upright Row (Barbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
4
10 reps
-
8
Arnold Press
4
10 reps
-
9
Front Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2
Y Raise
4
12 reps
-
3
Bicep Curl (EZ Bar)
4
12 reps
-
4
Shrug (Barbell)
4
10 reps
-
5
Wide Grip Barbell Curl
4
10 reps
-
6
Upright Row (Barbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
4
10 reps
-
8
Arnold Press
4
10 reps
-
9
Front Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Goblet Squat
4
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Goblet Squat
4
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Goblet Squat
4
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Goblet Squat
4
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Goblet Squat
4
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Goblet Squat
4
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Goblet Squat
4
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Goblet Squat
4
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise (Barbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
3
10 reps
-
2
Kettlebell Press
4
10 reps
-
3
Kettlebell Gorilla Row
4
10 reps
-
4
Bent Over Row (Kettlebell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
3
10 reps
-
2
Kettlebell Press
4
10 reps
-
3
Kettlebell Gorilla Row
4
10 reps
-
4
Bent Over Row (Kettlebell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
3
10 reps
-
2
Kettlebell Press
4
10 reps
-
3
Kettlebell Gorilla Row
4
10 reps
-
4
Bent Over Row (Kettlebell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
3
10 reps
-
2
Kettlebell Press
4
10 reps
-
3
Kettlebell Gorilla Row
4
10 reps
-
4
Bent Over Row (Kettlebell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
3
10 reps
-
2
Kettlebell Press
4
10 reps
-
3
Kettlebell Gorilla Row
4
10 reps
-
4
Bent Over Row (Kettlebell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
3
10 reps
-
2
Kettlebell Press
4
10 reps
-
3
Kettlebell Gorilla Row
4
10 reps
-
4
Bent Over Row (Kettlebell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
3
10 reps
-
2
Kettlebell Press
4
10 reps
-
3
Kettlebell Gorilla Row
4
10 reps
-
4
Bent Over Row (Kettlebell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
3
10 reps
-
2
Kettlebell Press
4
10 reps
-
3
Kettlebell Gorilla Row
4
10 reps
-
4
Bent Over Row (Kettlebell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Kettlebell Swing
4
12 reps
-
2
Kettlebell Clean and Press
4
12 reps
-
3
Snatch (Kettlebell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Kettlebell Swing
4
12 reps
-
2
Kettlebell Clean and Press
4
12 reps
-
3
Snatch (Kettlebell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Kettlebell Swing
4
12 reps
-
2
Kettlebell Clean and Press
4
12 reps
-
3
Snatch (Kettlebell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Kettlebell Swing
4
12 reps
-
2
Kettlebell Clean and Press
4
12 reps
-
3
Snatch (Kettlebell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Kettlebell Swing
4
12 reps
-
2
Kettlebell Clean and Press
4
12 reps
-
3
Snatch (Kettlebell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Kettlebell Swing
4
12 reps
-
2
Kettlebell Clean and Press
4
12 reps
-
3
Snatch (Kettlebell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Kettlebell Swing
4
12 reps
-
2
Kettlebell Clean and Press
4
12 reps
-
3
Snatch (Kettlebell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Kettlebell Swing
4
12 reps
-
2
Kettlebell Clean and Press
4
12 reps
-
3
Snatch (Kettlebell)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Bear Crawl
3
1 mins
-
2
Up Down Plank
3
1 mins
-
3
Rotational Landmine Push Press
3
10 reps
-
4
Squat (Barbell)
4
12 reps
-
5
Standing Calf Raise (Barbell)
4
12 reps
-
6
Kettlebell Goblet Squat
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Bear Crawl
3
1 mins
-
2
Up Down Plank
3
1 mins
-
3
Rotational Landmine Push Press
3
10 reps
-
4
Squat (Barbell)
4
12 reps
-
5
Standing Calf Raise (Barbell)
4
12 reps
-
6
Kettlebell Goblet Squat
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Bear Crawl
3
1 mins
-
2
Up Down Plank
3
1 mins
-
3
Rotational Landmine Push Press
3
10 reps
-
4
Squat (Barbell)
4
12 reps
-
5
Standing Calf Raise (Barbell)
4
12 reps
-
6
Kettlebell Goblet Squat
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Bear Crawl
3
1 mins
-
2
Up Down Plank
3
1 mins
-
3
Rotational Landmine Push Press
3
10 reps
-
4
Squat (Barbell)
4
12 reps
-
5
Standing Calf Raise (Barbell)
4
12 reps
-
6
Kettlebell Goblet Squat
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Bear Crawl
3
1 mins
-
2
Up Down Plank
3
1 mins
-
3
Rotational Landmine Push Press
3
10 reps
-
4
Squat (Barbell)
4
12 reps
-
5
Standing Calf Raise (Barbell)
4
12 reps
-
6
Kettlebell Goblet Squat
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Bear Crawl
3
1 mins
-
2
Up Down Plank
3
1 mins
-
3
Rotational Landmine Push Press
3
10 reps
-
4
Squat (Barbell)
4
12 reps
-
5
Standing Calf Raise (Barbell)
4
12 reps
-
6
Kettlebell Goblet Squat
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Bear Crawl
3
1 mins
-
2
Up Down Plank
3
1 mins
-
3
Rotational Landmine Push Press
3
10 reps
-
4
Squat (Barbell)
4
12 reps
-
5
Standing Calf Raise (Barbell)
4
12 reps
-
6
Kettlebell Goblet Squat
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Bear Crawl
3
1 mins
-
2
Up Down Plank
3
1 mins
-
3
Rotational Landmine Push Press
3
10 reps
-
4
Squat (Barbell)
4
12 reps
-
5
Standing Calf Raise (Barbell)
4
12 reps
-
6
Kettlebell Goblet Squat
4
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
-
2
Seated Two Hand Overhead Tricep Extension
4 Sets
10 Reps
-
3
Incline Pinch Press
4 Sets
12 Reps
-
4
Skull Crusher (EZ Bar)
4 Sets
10 Reps
-
5
Decline Bench Press (Dumbbell)
4 Sets
10 Reps
-
6
Bear Craw Isometric Hold
3 Sets
1 mins
-
7
Plank with Shoulder Taps
3 Sets
1 mins
-
Day 2
1
Bent Over Row (Barbell)
4 Sets
10 Reps
-
2
Y Raise
4 Sets
12 Reps
-
3
Bicep Curl (EZ Bar)
4 Sets
12 Reps
-
4
Shrug (Barbell)
4 Sets
10 Reps
-
5
Wide Grip Barbell Curl
4 Sets
10 Reps
-
6
Upright Row (Barbell)
4 Sets
10 Reps
-
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
8
Arnold Press
4 Sets
10 Reps
-
9
Front Raise
4 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
-
2
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
-
3
Goblet Squat
4 Sets
12 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
5
Standing Calf Raise (Barbell)
4 Sets
12 Reps
-
Day 4
1
Kettlebell Halo
3 Sets
10 Reps
-
2
Kettlebell Press
4 Sets
10 Reps
-
3
Kettlebell Gorilla Row
4 Sets
10 Reps
-
4
Bent Over Row (Kettlebell)
4 Sets
10 Reps
-
Day 5
1
Single Arm Kettlebell Swing
4 Sets
12 Reps
-
2
Kettlebell Clean and Press
4 Sets
12 Reps
-
3
Snatch (Kettlebell)
4 Sets
12 Reps
-
Day 6
1
Lateral Bear Crawl
3 Sets
1 mins
-
2
Up Down Plank
3 Sets
1 mins
-
3
Rotational Landmine Push Press
3 Sets
10 Reps
-
4
Squat (Barbell)
4 Sets
12 Reps
-
5
Standing Calf Raise (Barbell)
4 Sets
12 Reps
-
6
Kettlebell Goblet Squat
4 Sets
10 Reps
-