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𝔓𝔢𝔤𝔞𝔰𝔲𝔰

by Vas

Program Description

- Endurance based but once you can perform 12+ reps on on any of those 5 exercises, starting adding weight - all accessory movements will be strength based, except for side delts, biceps, and triceps and are made for aiding with the main "compounds" - Legs will be trained with a bodybuilding approach

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 11, 2024 08:05
  • Last Edited
    Jun 18, 2025 11:09

Summary

Unleash your strength with the 𝔓𝔢𝔤𝔞𝔰𝔲𝔰 program, a comprehensive 12-week journey designed for those ready to elevate their fitness game. Committing just four days a week, you'll engage in a balanced mix of bodyweight exercises, barbell lifts, and machine workouts that target every major muscle group. From explosive dips and pull-ups to powerful leg exercises, each session is crafted to build muscle, enhance endurance, and sculpt your physique. Equip yourself with a full gym and prepare to transform your body and mindset!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Abs
9.8%
Upper Back
9.5%
Biceps
9.2%
Front Delts
8.3%
Quadriceps
7.9%
Hamstrings
7.9%
Middle Delts
7.5%
Glutes
5.3%
Lats
4.3%
Forearms
4.2%
Rear Delts
3.9%
Chest
3.4%
Adductors
3.2%
Lower Back
3%
Calves
1.1%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
10 reps
RPE 10
1B
Push Up
1
10 reps
RPE 10
2
Military Press (Barbell)
3
4 reps
RPE 10
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Abs Crunch (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
10 reps
RPE 10
1B
Push Up
1
10 reps
RPE 10
2
Military Press (Barbell)
3
4 reps
RPE 10
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Abs Crunch (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
10 reps
RPE 10
1B
Push Up
1
10 reps
RPE 10
2
Military Press (Barbell)
3
4 reps
RPE 10
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Abs Crunch (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
10 reps
RPE 10
1B
Push Up
1
10 reps
RPE 10
2
Military Press (Barbell)
3
4 reps
RPE 10
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Abs Crunch (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
10 reps
RPE 10
1B
Push Up
1
10 reps
RPE 10
2
Military Press (Barbell)
3
4 reps
RPE 10
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Abs Crunch (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
10 reps
RPE 10
1B
Push Up
1
10 reps
RPE 10
2
Military Press (Barbell)
3
4 reps
RPE 10
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Abs Crunch (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
10 reps
RPE 10
1B
Push Up
1
10 reps
RPE 10
2
Military Press (Barbell)
3
4 reps
RPE 10
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Abs Crunch (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
10 reps
RPE 10
1B
Push Up
1
10 reps
RPE 10
2
Military Press (Barbell)
3
4 reps
RPE 10
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Abs Crunch (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
10 reps
RPE 10
1B
Push Up
1
10 reps
RPE 10
2
Military Press (Barbell)
3
4 reps
RPE 10
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Abs Crunch (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
10 reps
RPE 10
1B
Push Up
1
10 reps
RPE 10
2
Military Press (Barbell)
3
4 reps
RPE 10
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Abs Crunch (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
10 reps
RPE 10
1B
Push Up
1
10 reps
RPE 10
2
Military Press (Barbell)
3
4 reps
RPE 10
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Abs Crunch (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
10 reps
RPE 10
1B
Push Up
1
10 reps
RPE 10
2
Military Press (Barbell)
3
4 reps
RPE 10
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
10 reps
RPE 10
2
Inverted Row
3
8 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
2
25 reps
-
4
Alternating Dumbbell Curl
3
10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
10 reps
RPE 10
2
Inverted Row
3
8 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
2
25 reps
-
4
Alternating Dumbbell Curl
3
10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
10 reps
RPE 10
2
Inverted Row
3
8 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
2
25 reps
-
4
Alternating Dumbbell Curl
3
10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
10 reps
RPE 10
2
Inverted Row
3
8 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
2
25 reps
-
4
Alternating Dumbbell Curl
3
10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
10 reps
RPE 10
2
Inverted Row
3
8 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
2
25 reps
-
4
Alternating Dumbbell Curl
3
10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
10 reps
RPE 10
2
Inverted Row
3
8 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
2
25 reps
-
4
Alternating Dumbbell Curl
3
10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
10 reps
RPE 10
2
Inverted Row
3
8 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
2
25 reps
-
4
Alternating Dumbbell Curl
3
10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
10 reps
RPE 10
2
Inverted Row
3
8 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
2
25 reps
-
4
Alternating Dumbbell Curl
3
10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
10 reps
RPE 10
2
Inverted Row
3
8 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
2
25 reps
-
4
Alternating Dumbbell Curl
3
10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
10 reps
RPE 10
2
Inverted Row
3
8 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
2
25 reps
-
4
Alternating Dumbbell Curl
3
10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
10 reps
RPE 10
2
Inverted Row
3
8 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
2
25 reps
-
4
Alternating Dumbbell Curl
3
10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
10 reps
RPE 10
2
Inverted Row
3
8 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
2
25 reps
-
4
Alternating Dumbbell Curl
3
10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Goblet Squat
3
10 reps
RPE 10
4
Hip Adductor (Machine)
2
8 reps
RPE 9
5
Lying Leg Raise
2
12 reps
RPE 8
6
Leg Extension
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Goblet Squat
3
10 reps
RPE 10
4
Hip Adductor (Machine)
2
8 reps
RPE 9
5
Lying Leg Raise
2
12 reps
RPE 8
6
Leg Extension
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Goblet Squat
3
10 reps
RPE 10
4
Hip Adductor (Machine)
2
8 reps
RPE 9
5
Lying Leg Raise
2
12 reps
RPE 8
6
Leg Extension
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Goblet Squat
3
10 reps
RPE 10
4
Hip Adductor (Machine)
2
8 reps
RPE 9
5
Lying Leg Raise
2
12 reps
RPE 8
6
Leg Extension
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Goblet Squat
3
10 reps
RPE 10
4
Hip Adductor (Machine)
2
8 reps
RPE 9
5
Lying Leg Raise
2
12 reps
RPE 8
6
Leg Extension
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Goblet Squat
3
10 reps
RPE 10
4
Hip Adductor (Machine)
2
8 reps
RPE 9
5
Lying Leg Raise
2
12 reps
RPE 8
6
Leg Extension
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Goblet Squat
3
10 reps
RPE 10
4
Hip Adductor (Machine)
2
8 reps
RPE 9
5
Lying Leg Raise
2
12 reps
RPE 8
6
Leg Extension
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Goblet Squat
3
10 reps
RPE 10
4
Hip Adductor (Machine)
2
8 reps
RPE 9
5
Lying Leg Raise
2
12 reps
RPE 8
6
Leg Extension
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Goblet Squat
3
10 reps
RPE 10
4
Hip Adductor (Machine)
2
8 reps
RPE 9
5
Lying Leg Raise
2
12 reps
RPE 8
6
Leg Extension
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Goblet Squat
3
10 reps
RPE 10
4
Hip Adductor (Machine)
2
8 reps
RPE 9
5
Lying Leg Raise
2
12 reps
RPE 8
6
Leg Extension
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Goblet Squat
3
10 reps
RPE 10
4
Hip Adductor (Machine)
2
8 reps
RPE 9
5
Lying Leg Raise
2
12 reps
RPE 8
6
Leg Extension
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Goblet Squat
3
10 reps
RPE 10
4
Hip Adductor (Machine)
2
8 reps
RPE 9
5
Lying Leg Raise
2
12 reps
RPE 8
6
Leg Extension
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
1
10 reps
RPE 10
1B
Pull-Up (Bodyweight)
1
10 reps
RPE 10
2
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3
Goblet Squat
3
12 reps
RPE 8
4A
Upright Row (Barbell)
3
10 reps
RPE 10
4B
Skull Crusher (Barbell)
3
6 reps
RPE 10
5
Decline Sit Up (Bodyweight)
2
12 reps
RPE 10
6
Hamstring Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
1
10 reps
RPE 10
1B
Pull-Up (Bodyweight)
1
10 reps
RPE 10
2
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3
Goblet Squat
3
12 reps
RPE 8
4A
Upright Row (Barbell)
3
10 reps
RPE 10
4B
Skull Crusher (Barbell)
3
6 reps
RPE 10
5
Decline Sit Up (Bodyweight)
2
12 reps
RPE 10
6
Hamstring Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
1
10 reps
RPE 10
1B
Pull-Up (Bodyweight)
1
10 reps
RPE 10
2
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3
Goblet Squat
3
12 reps
RPE 8
4A
Upright Row (Barbell)
3
10 reps
RPE 10
4B
Skull Crusher (Barbell)
3
6 reps
RPE 10
5
Decline Sit Up (Bodyweight)
2
12 reps
RPE 10
6
Hamstring Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
1
10 reps
RPE 10
1B
Pull-Up (Bodyweight)
1
10 reps
RPE 10
2
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3
Goblet Squat
3
12 reps
RPE 8
4A
Upright Row (Barbell)
3
10 reps
RPE 10
4B
Skull Crusher (Barbell)
3
6 reps
RPE 10
5
Decline Sit Up (Bodyweight)
2
12 reps
RPE 10
6
Hamstring Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
1
10 reps
RPE 10
1B
Pull-Up (Bodyweight)
1
10 reps
RPE 10
2
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3
Goblet Squat
3
12 reps
RPE 8
4A
Upright Row (Barbell)
3
10 reps
RPE 10
4B
Skull Crusher (Barbell)
3
6 reps
RPE 10
5
Decline Sit Up (Bodyweight)
2
12 reps
RPE 10
6
Hamstring Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
1
10 reps
RPE 10
1B
Pull-Up (Bodyweight)
1
10 reps
RPE 10
2
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3
Goblet Squat
3
12 reps
RPE 8
4A
Upright Row (Barbell)
3
10 reps
RPE 10
4B
Skull Crusher (Barbell)
3
6 reps
RPE 10
5
Decline Sit Up (Bodyweight)
2
12 reps
RPE 10
6
Hamstring Curl
3
8 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1A
Dip (Bodyweight)
3 Sets
10 Reps
@10
1B
Push Up
1 Set
10 Reps
@10
2
Military Press (Barbell)
3 Sets
4 Reps
@10
3
Skull Crusher (Barbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
5
Abs Crunch (Machine)
3 Sets
10 Reps
-
Day 2
1
Pull-Up (Bodyweight)
1 Set
10 Reps
@10
2
Inverted Row
3 Sets
8 Reps
-
3A
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@10
3B
Reverse Wrist Curl (Dumbbell)
2 Sets
25 Reps
-
4
Alternating Dumbbell Curl
3 Sets
10 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@10
Day 3
1
Seated Calf Raise
1 Set
12 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@8
3
Goblet Squat
3 Sets
10 Reps
@10
4
Hip Adductor (Machine)
2 Sets
8 Reps
@9
5
Lying Leg Raise
2 Sets
12 Reps
@8
6
Leg Extension
3 Sets
8 Reps
@8
Day 4
1A
Dip (Bodyweight)
1 Set
10 Reps
@10
1B
Pull-Up (Bodyweight)
1 Set
10 Reps
@10
2
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@10
3
Goblet Squat
3 Sets
12 Reps
@8
4A
Upright Row (Barbell)
3 Sets
10 Reps
@10
4B
Skull Crusher (Barbell)
3 Sets
6 Reps
@10
5
Decline Sit Up (Bodyweight)
2 Sets
12 Reps
@10
6
Hamstring Curl
3 Sets
8 Reps
@8