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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.
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.4%
Quadriceps
11.3%
Upper Back
10.3%
Middle Delts
9.8%
Triceps
9.3%
Abs
8.3%
Glutes
7.8%
Biceps
5.7%
Hamstrings
5.6%
Chest
5.1%
Lats
4%
Calves
3.4%
Lower Back
2.4%
Rear Delts
2%
Adductors
1.7%
Olympic
1.7%
Forearms
0.3%
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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
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
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3
Snatch (Kettlebell)
4 Sets
12 Reps
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Day 6
1
Lateral Bear Crawl
3 Sets
1 mins
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2
Up Down Plank
3 Sets
1 mins
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3
Rotational Landmine Push Press
3 Sets
10 Reps
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4
Squat (Barbell)
4 Sets
12 Reps
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5
Standing Calf Raise (Barbell)
4 Sets
12 Reps
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6
Kettlebell Goblet Squat
4 Sets
10 Reps
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