logo
BoostcampPNG

(P,P,L)x2 Hi/Low

by Jackson H.
5.0
(1 rating)

Program Description

Focus: - Calisthenics skills - Strength - Mobility - Anaerobic capacity (conditioning) [Progressive Overload] On HI days: If all sets are fully achieved including the final set of 5 reps. Up the weight next week. On LI days: Aim to hit 5+ extra reps on the last set before upping weight. Feel free to sprint, jog, swim in-between days.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodyweight Fitness, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 21, 2025 07:45
  • Last Edited
    Jun 18, 2025 12:13

Summary

Transform your fitness journey with the (P,P,L)x2 Hi/Low program, a dynamic 6-week training regimen designed for serious lifters. With six sessions a week, you'll alternate between high and low-intensity workouts, targeting all major muscle groups through a mix of strength, hypertrophy, and skill-focused exercises. This program not only builds muscle but also enhances your functional strength and conditioning, ensuring you stay challenged and engaged. Equip yourself with a full gym and get ready to elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Lats
11.6%
Triceps
11.5%
Front Delts
10.8%
Upper Back
9.7%
Chest
8.8%
Middle Delts
7.8%
Hamstrings
7.4%
Quadriceps
6.9%
Glutes
6%
Abs
5.7%
Biceps
4.9%
Lower Back
4.4%
Calves
1.9%
Rear Delts
0.8%
Forearms
0.8%
Adductors
0.6%
Abductors
0.4%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
3 reps
5 reps
-
-
2
Overhead Press (Barbell)
4
1
3 reps
5 reps
-
-
3
Dip (Weighted)
4
1
6 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
3 reps
5 reps
-
-
2
Overhead Press (Barbell)
4
1
3 reps
5 reps
-
-
3
Dip (Weighted)
4
1
6 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
3 reps
5 reps
-
-
2
Overhead Press (Barbell)
4
1
3 reps
5 reps
-
-
3
Dip (Weighted)
4
1
6 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
3 reps
5 reps
-
-
2
Overhead Press (Barbell)
4
1
3 reps
5 reps
-
-
3
Dip (Weighted)
4
1
6 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
3 reps
5 reps
-
-
2
Overhead Press (Barbell)
4
1
3 reps
5 reps
-
-
3
Dip (Weighted)
4
1
6 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
3 reps
5 reps
-
-
2
Overhead Press (Barbell)
4
1
3 reps
5 reps
-
-
3
Dip (Weighted)
4
1
6 reps
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Muscle Up
5
5 reps
-
3
Front Lever
5
5 reps
-
4
Bent Over Row (Barbell)
2
1
15 reps
20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Muscle Up
5
5 reps
-
3
Front Lever
5
5 reps
-
4
Bent Over Row (Barbell)
2
1
15 reps
20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Muscle Up
5
5 reps
-
3
Front Lever
5
5 reps
-
4
Bent Over Row (Barbell)
2
1
15 reps
20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Muscle Up
5
5 reps
-
3
Front Lever
5
5 reps
-
4
Bent Over Row (Barbell)
2
1
15 reps
20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Muscle Up
5
5 reps
-
3
Front Lever
5
5 reps
-
4
Bent Over Row (Barbell)
2
1
15 reps
20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Muscle Up
5
5 reps
-
3
Front Lever
5
5 reps
-
4
Bent Over Row (Barbell)
2
1
15 reps
20 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
10 reps
-
2
Romanian Deadlift (Barbell)
4
1
3 reps
5 reps
-
-
3
Zercher Squat (Barbell)
4
1
3 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
10 reps
-
2
Romanian Deadlift (Barbell)
4
1
3 reps
5 reps
-
-
3
Zercher Squat (Barbell)
4
1
3 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
10 reps
-
2
Romanian Deadlift (Barbell)
4
1
3 reps
5 reps
-
-
3
Zercher Squat (Barbell)
4
1
3 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
10 reps
-
2
Romanian Deadlift (Barbell)
4
1
3 reps
5 reps
-
-
3
Zercher Squat (Barbell)
4
1
3 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
10 reps
-
2
Romanian Deadlift (Barbell)
4
1
3 reps
5 reps
-
-
3
Zercher Squat (Barbell)
4
1
3 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
10 reps
-
2
Romanian Deadlift (Barbell)
4
1
3 reps
5 reps
-
-
3
Zercher Squat (Barbell)
4
1
3 reps
5 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
3
10 reps
-
2
Deficit Handstand Push Up
3
10 reps
-
3
Planche
3
1 reps
-
4
Chest Press (Machine)
2
1
15 reps
20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
3
10 reps
-
2
Deficit Handstand Push Up
3
10 reps
-
3
Planche
3
1 reps
-
4
Chest Press (Machine)
2
1
15 reps
20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
3
10 reps
-
2
Deficit Handstand Push Up
3
10 reps
-
3
Planche
3
1 reps
-
4
Chest Press (Machine)
2
1
15 reps
20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
3
10 reps
-
2
Deficit Handstand Push Up
3
10 reps
-
3
Planche
3
1 reps
-
4
Chest Press (Machine)
2
1
15 reps
20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
3
10 reps
-
2
Deficit Handstand Push Up
3
10 reps
-
3
Planche
3
1 reps
-
4
Chest Press (Machine)
2
1
15 reps
20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
3
10 reps
-
2
Deficit Handstand Push Up
3
10 reps
-
3
Planche
3
1 reps
-
4
Chest Press (Machine)
2
1
15 reps
20 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Pull-Up (Weighted)
4
1
3 reps
5 reps
-
-
3
Upright Row (Barbell)
4
1
3 reps
5 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Pull-Up (Weighted)
4
1
3 reps
5 reps
-
-
3
Upright Row (Barbell)
4
1
3 reps
5 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Pull-Up (Weighted)
4
1
3 reps
5 reps
-
-
3
Upright Row (Barbell)
4
1
3 reps
5 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Pull-Up (Weighted)
4
1
3 reps
5 reps
-
-
3
Upright Row (Barbell)
4
1
3 reps
5 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Pull-Up (Weighted)
4
1
3 reps
5 reps
-
-
3
Upright Row (Barbell)
4
1
3 reps
5 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Pull-Up (Weighted)
4
1
3 reps
5 reps
-
-
3
Upright Row (Barbell)
4
1
3 reps
5 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
15 reps
-
4
Leg Press (45 Degrees)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
15 reps
-
4
Leg Press (45 Degrees)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
15 reps
-
4
Leg Press (45 Degrees)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
15 reps
-
4
Leg Press (45 Degrees)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
15 reps
-
4
Leg Press (45 Degrees)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
15 reps
-
4
Leg Press (45 Degrees)
3
15 reps
-
Week 1
1 / 6 Weeks
Day 2
1
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
2
Muscle Up
5 Sets
5 Reps
-
3
Front Lever
5 Sets
5 Reps
-
4
Bent Over Row (Barbell)
2 Sets
1 Set
15 Reps
20 Reps
-
-
Day 3
1
Back Extension (Weighted)
3 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
1 Set
3 Reps
5 Reps
-
-
3
Zercher Squat (Barbell)
4 Sets
1 Set
3 Reps
5 Reps
-
-
Day 4
1
Skull Crusher (Dumbbell)
3 Sets
10 Reps
-
2
Deficit Handstand Push Up
3 Sets
10 Reps
-
3
Planche
3 Sets
1 Reps
-
4
Chest Press (Machine)
2 Sets
1 Set
15 Reps
20 Reps
-
-
Day 5
1
Chin-Up (Bodyweight)
3 Sets
10 Reps
-
2
Pull-Up (Weighted)
4 Sets
1 Set
3 Reps
5 Reps
-
-
3
Upright Row (Barbell)
4 Sets
1 Set
3 Reps
5 Reps
-
-
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
1 Set
3 Reps
5 Reps
-
-
2
Overhead Press (Barbell)
4 Sets
1 Set
3 Reps
5 Reps
-
-
3
Dip (Weighted)
4 Sets
1 Set
6 Reps
8 Reps
-
-
Day 6
1
Standing Calf Raise
3 Sets
15 Reps
-
2
Leg Extension
3 Sets
10 Reps
-
3
Leg Curl
3 Sets
15 Reps
-
4
Leg Press (45 Degrees)
3 Sets
15 Reps
-