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PoppaHuff's 12 Weeks of Fitness

by Johnny H.
1 athletes joined

Program Description

To kick ass and lose weight!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 29, 2024 05:55
  • Last Edited
    Jun 18, 2025 10:59

Summary

Transform your fitness journey with PoppaHuff's 12 Weeks of Fitness, a comprehensive program designed to sculpt your body and boost your strength. Over 12 weeks, you'll engage in four dynamic workouts each week, focusing on both upper and lower body strength through a mix of machine and free weight exercises. This program is perfect for all levels, offering a balanced approach to building muscle and enhancing endurance. Get ready to challenge yourself and see real results!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
6-8 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Seated Dumbbell Curl
3
10-12 reps
-
7
Cardio
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Seated Dumbbell Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
6-8 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Seated Dumbbell Curl
3
10-12 reps
-
7
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Seated Dumbbell Curl
3
10-12 reps
-
7
Cardio
1
12 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
6-8 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Seated Dumbbell Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Seated Dumbbell Curl
3
10-12 reps
-
7
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
6-8 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Seated Dumbbell Curl
3
10-12 reps
-
7
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Seated Dumbbell Curl
3
10-12 reps
-
7
Cardio
1
22 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
6-8 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Seated Dumbbell Curl
3
10-12 reps
-
7
Cardio
1
25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Seated Dumbbell Curl
3
10-12 reps
-
7
Cardio
1
27 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
6-8 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Seated Dumbbell Curl
3
10-12 reps
-
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Seated Dumbbell Curl
3
10-12 reps
-
7
Cardio
1
35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Leg Press)
3
15-20 reps
-
5
Plank
3
40 secs
-
6
Hanging Knee Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Leg Press)
3
15-20 reps
-
5
Plank
3
40 secs
-
6
Hanging Knee Raise
3
10 reps
-
7
Cardio
1
8 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Leg Press)
3
15-20 reps
-
5
Plank
3
40 secs
-
6
Hanging Knee Raise
3
10 reps
-
7
Cardio
1
12 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Leg Press)
3
15-20 reps
-
5
Plank
3
40 secs
-
6
Hanging Knee Raise
3
10 reps
-
7
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Leg Press)
3
15-20 reps
-
5
Plank
3
40 secs
-
6
Hanging Knee Raise
3
10 reps
-
7
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Leg Press)
3
15-20 reps
-
5
Plank
3
40 secs
-
6
Hanging Knee Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Leg Press)
3
15-20 reps
-
5
Plank
3
40 secs
-
6
Hanging Knee Raise
3
10 reps
-
7
Cardio
1
22 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Leg Press)
3
15-20 reps
-
5
Plank
3
40 secs
-
6
Hanging Knee Raise
3
10 reps
-
7
Cardio
1
25 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Leg Press)
3
15-20 reps
-
5
Plank
3
40 secs
-
6
Hanging Knee Raise
3
10 reps
-
7
Cardio
1
27 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Leg Press)
3
15-20 reps
-
5
Plank
3
40 secs
-
6
Hanging Knee Raise
3
10 reps
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Leg Press)
3
15-20 reps
-
5
Plank
3
40 secs
-
6
Hanging Knee Raise
3
10 reps
-
7
Cardio
1
35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Leg Press)
3
15-20 reps
-
5
Plank
3
40 secs
-
6
Hanging Knee Raise
3
10 reps
-
7
Cardio
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Cardio
1
8 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Cardio
1
12 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Cardio
1
22 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Cardio
1
25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Cardio
1
27 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Deadlift (Dumbbell)
3
8-10 reps
-
3
Good Morning
3
10-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Cable Crunch
3
2 reps
-
6
Russian Twist
3
10 reps
-
7
Cardio
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Deadlift (Dumbbell)
3
6-8 reps
-
3
Good Morning
3
10-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Cable Crunch
3
2 reps
-
6
Russian Twist
3
10 reps
-
7
Cardio
1
8 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Deadlift (Dumbbell)
3
8-10 reps
-
3
Good Morning
3
10-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Cable Crunch
3
2 reps
-
6
Russian Twist
3
10 reps
-
7
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Deadlift (Dumbbell)
3
6-8 reps
-
3
Good Morning
3
10-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Cable Crunch
3
2 reps
-
6
Russian Twist
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Deadlift (Dumbbell)
3
8-10 reps
-
3
Good Morning
3
10-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Cable Crunch
3
2 reps
-
6
Russian Twist
3
10 reps
-
7
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Deadlift (Dumbbell)
3
6-8 reps
-
3
Good Morning
3
10-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Cable Crunch
3
2 reps
-
6
Russian Twist
3
10 reps
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Deadlift (Dumbbell)
3
8-10 reps
-
3
Good Morning
3
10-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Cable Crunch
3
2 reps
-
6
Russian Twist
3
10 reps
-
7
Cardio
1
22 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Deadlift (Dumbbell)
3
6-8 reps
-
3
Good Morning
3
10-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Cable Crunch
3
2 reps
-
6
Russian Twist
3
10 reps
-
7
Cardio
1
25 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Deadlift (Dumbbell)
3
8-10 reps
-
3
Good Morning
3
10-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Cable Crunch
3
2 reps
-
6
Russian Twist
3
10 reps
-
7
Cardio
1
27 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Deadlift (Dumbbell)
3
6-8 reps
-
3
Good Morning
3
10-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Cable Crunch
3
2 reps
-
6
Russian Twist
3
10 reps
-
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Deadlift (Dumbbell)
3
8-10 reps
-
3
Good Morning
3
10-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Cable Crunch
3
2 reps
-
6
Russian Twist
3
10 reps
-
7
Cardio
1
35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Deadlift (Dumbbell)
3
6-8 reps
-
3
Good Morning
3
10-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Cable Crunch
3
2 reps
-
6
Russian Twist
3
10 reps
-
7
Cardio
1
45 mins
-
Week 1
1 / 12 Weeks
Day 2
1
Leg Press
3 Sets
12-15 Reps
-
2
Leg Curl
3 Sets
12-15 Reps
-
3
Leg Extension
3 Sets
12-15 Reps
-
4
Calf Raise (Leg Press)
3 Sets
15-20 Reps
-
5
Plank
3 Sets
40 secs
-
6
Hanging Knee Raise
3 Sets
10 Reps
-
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
2
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
-
3
Seated Overhead Press (Barbell)
3 Sets
8-10 Reps
-
4
Lat Pulldown
3 Sets
6-8 Reps
-
5
Skull Crusher (Barbell)
3 Sets
10-12 Reps
-
6
Seated Dumbbell Curl
3 Sets
10-12 Reps
-
7
Cardio
1 Set
5 mins
-
Day 3
1
Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Barbell Row
3 Sets
8-10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
4
Lat Pulldown
3 Sets
10-12 Reps
-
5
Tricep Extension (Cable)
3 Sets
10-12 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
-
7
Cardio
1 Set
8 mins
-
Day 4
1
Leg Press
3 Sets
8-10 Reps
-
2
Deadlift (Dumbbell)
3 Sets
8-10 Reps
-
3
Good Morning
3 Sets
10-12 Reps
-
4
Seated Calf Raise
3 Sets
15-20 Reps
-
5
Cable Crunch
3 Sets
2 Reps
-
6
Russian Twist
3 Sets
10 Reps
-
7
Cardio
1 Set
5 mins
-