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First Responder Workout 3 Day simple PPL

by Ryno V.
63 athletes joined

Program Description

Monday, Wednesday, Thursday 1:00 to 2:00 hour workout (Includes 15 min cardio(Boxing)) Building muscle back to basics.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 04, 2024 11:21
  • Last Edited
    Jun 18, 2025 11:26

Summary

The First Responder Workout is a focused, 12-week program designed for those ready to build strength and endurance with a simple yet effective Push-Pull-Legs (PPL) structure. Committing just three days a week, you'll engage in a variety of exercises, including bench presses, rows, and shoulder presses, all tailored to enhance your performance and resilience. This program is perfect for anyone looking to boost their fitness levels while balancing a busy schedule. Get ready to transform your body and elevate your training!
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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
Bench Press (Paused)
4
12 reps
RPE 6
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Skull Crusher
4
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 8
5
Single Arm Cable Lateral Raises
4
12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8.5
7
One Arm Lateral Raise (Cable)
4
12 reps
RPE 8
8
Boxing
2
5 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
12 reps
RPE 6
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Skull Crusher
4
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 8
5
Single Arm Cable Lateral Raises
4
12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8.5
7
One Arm Lateral Raise (Cable)
4
12 reps
RPE 8
8
Boxing
2
5 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
12 reps
RPE 6
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Skull Crusher
4
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 8
5
Single Arm Cable Lateral Raises
4
12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8.5
7
One Arm Lateral Raise (Cable)
4
12 reps
RPE 8
8
Boxing
2
5 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
12 reps
RPE 6
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Skull Crusher
4
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 8
5
Single Arm Cable Lateral Raises
4
12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8.5
7
One Arm Lateral Raise (Cable)
4
12 reps
RPE 8
8
Boxing
2
5 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
12 reps
RPE 6
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Skull Crusher
4
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 8
5
Single Arm Cable Lateral Raises
4
12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8.5
7
One Arm Lateral Raise (Cable)
4
12 reps
RPE 8
8
Boxing
2
5 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
12 reps
RPE 6
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Skull Crusher
4
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 8
5
Single Arm Cable Lateral Raises
4
12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8.5
7
One Arm Lateral Raise (Cable)
4
12 reps
RPE 8
8
Boxing
2
5 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
12 reps
RPE 6
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Skull Crusher
4
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 8
5
Single Arm Cable Lateral Raises
4
12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8.5
7
One Arm Lateral Raise (Cable)
4
12 reps
RPE 8
8
Boxing
2
5 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
12 reps
RPE 6
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Skull Crusher
4
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 8
5
Single Arm Cable Lateral Raises
4
12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8.5
7
One Arm Lateral Raise (Cable)
4
12 reps
RPE 8
8
Boxing
2
5 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
12 reps
RPE 6
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Skull Crusher
4
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 8
5
Single Arm Cable Lateral Raises
4
12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8.5
7
One Arm Lateral Raise (Cable)
4
12 reps
RPE 8
8
Boxing
2
5 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
12 reps
RPE 6
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Skull Crusher
4
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 8
5
Single Arm Cable Lateral Raises
4
12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8.5
7
One Arm Lateral Raise (Cable)
4
12 reps
RPE 8
8
Boxing
2
5 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
12 reps
RPE 6
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Skull Crusher
4
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 8
5
Single Arm Cable Lateral Raises
4
12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8.5
7
One Arm Lateral Raise (Cable)
4
12 reps
RPE 8
8
Boxing
2
5 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
12 reps
RPE 6
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Skull Crusher
4
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 8
5
Single Arm Cable Lateral Raises
4
12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8.5
7
One Arm Lateral Raise (Cable)
4
12 reps
RPE 8
8
Boxing
2
5 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Walking Lunge
4
12 reps
RPE 9.5
5
Abs Crunch (Weighted)
4
25 reps
RPE 8
6
Boxing
2
5 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 8.5
2
T-Bar Row
4
12 reps
RPE 8.5
3
Lat Pulldown
4
12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Hammer Curl
4
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
1
12 reps
RPE 8
7
Boxing
2
5 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 8.5
2
T-Bar Row
4
12 reps
RPE 8.5
3
Lat Pulldown
4
12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Hammer Curl
4
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
1
12 reps
RPE 8
7
Boxing
2
5 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 8.5
2
T-Bar Row
4
12 reps
RPE 8.5
3
Lat Pulldown
4
12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Hammer Curl
4
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
1
12 reps
RPE 8
7
Boxing
2
5 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 8.5
2
T-Bar Row
4
12 reps
RPE 8.5
3
Lat Pulldown
4
12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Hammer Curl
4
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
1
12 reps
RPE 8
7
Boxing
2
5 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 8.5
2
T-Bar Row
4
12 reps
RPE 8.5
3
Lat Pulldown
4
12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Hammer Curl
4
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
1
12 reps
RPE 8
7
Boxing
2
5 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 8.5
2
T-Bar Row
4
12 reps
RPE 8.5
3
Lat Pulldown
4
12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Hammer Curl
4
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
1
12 reps
RPE 8
7
Boxing
2
5 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 8.5
2
T-Bar Row
4
12 reps
RPE 8.5
3
Lat Pulldown
4
12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Hammer Curl
4
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
1
12 reps
RPE 8
7
Boxing
2
5 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 8.5
2
T-Bar Row
4
12 reps
RPE 8.5
3
Lat Pulldown
4
12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Hammer Curl
4
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
1
12 reps
RPE 8
7
Boxing
2
5 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 8.5
2
T-Bar Row
4
12 reps
RPE 8.5
3
Lat Pulldown
4
12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Hammer Curl
4
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
1
12 reps
RPE 8
7
Boxing
2
5 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 8.5
2
T-Bar Row
4
12 reps
RPE 8.5
3
Lat Pulldown
4
12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Hammer Curl
4
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
1
12 reps
RPE 8
7
Boxing
2
5 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 8.5
2
T-Bar Row
4
12 reps
RPE 8.5
3
Lat Pulldown
4
12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Hammer Curl
4
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
1
12 reps
RPE 8
7
Boxing
2
5 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 8.5
2
T-Bar Row
4
12 reps
RPE 8.5
3
Lat Pulldown
4
12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Hammer Curl
4
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
1
12 reps
RPE 8
7
Boxing
2
5 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Walking Lunge
4
12 reps
RPE 9.5
5
Abs Crunch (Weighted)
4
25 reps
RPE 8
6
Boxing
2
5 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Walking Lunge
4
12 reps
RPE 9.5
5
Abs Crunch (Weighted)
4
25 reps
RPE 8
6
Boxing
2
5 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Walking Lunge
4
12 reps
RPE 9.5
5
Abs Crunch (Weighted)
4
25 reps
RPE 8
6
Boxing
2
5 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Walking Lunge
4
12 reps
RPE 9.5
5
Abs Crunch (Weighted)
4
25 reps
RPE 8
6
Boxing
2
5 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Walking Lunge
4
12 reps
RPE 9.5
5
Abs Crunch (Weighted)
4
25 reps
RPE 8
6
Boxing
2
5 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Walking Lunge
4
12 reps
RPE 9.5
5
Abs Crunch (Weighted)
4
25 reps
RPE 8
6
Boxing
2
5 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Walking Lunge
4
12 reps
RPE 9.5
5
Abs Crunch (Weighted)
4
25 reps
RPE 8
6
Boxing
2
5 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Walking Lunge
4
12 reps
RPE 9.5
5
Abs Crunch (Weighted)
4
25 reps
RPE 8
6
Boxing
2
5 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Walking Lunge
4
12 reps
RPE 9.5
5
Abs Crunch (Weighted)
4
25 reps
RPE 8
6
Boxing
2
5 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Walking Lunge
4
12 reps
RPE 9.5
5
Abs Crunch (Weighted)
4
25 reps
RPE 8
6
Boxing
2
5 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Walking Lunge
4
12 reps
RPE 9.5
5
Abs Crunch (Weighted)
4
25 reps
RPE 8
6
Boxing
2
5 mins
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
4 Sets
12 Reps
@6
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@7
3
Skull Crusher
4 Sets
12 Reps
@7.5
4
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
@8
5
Single Arm Cable Lateral Raises
4 Sets
12 Reps
@8
6
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@8.5
7
One Arm Lateral Raise (Cable)
4 Sets
12 Reps
@8
8
Boxing
2 Sets
5 mins
@8.5
Day 2
1
Goblet Squat
4 Sets
12 Reps
@8
2
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@8
4
Walking Lunge
4 Sets
12 Reps
@9.5
5
Abs Crunch (Weighted)
4 Sets
25 Reps
@8
6
Boxing
2 Sets
5 mins
@8.5
Day 3
1
Dumbbell Row
4 Sets
12 Reps
@8.5
2
T-Bar Row
4 Sets
12 Reps
@8.5
3
Lat Pulldown
4 Sets
12 Reps
@9.5
4
Preacher Curl (Dumbbell)
4 Sets
12 Reps
@7.5
5
Hammer Curl
4 Sets
12 Reps
@8
6
Reverse Bicep Curl (EZ Bar)
1 Set
12 Reps
@8
7
Boxing
2 Sets
5 mins
@9.5