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PPL Strength/Calisthenics/Plyo

by Rodrigo Segovia

Program Description

1) Move your Bench/Shoulder press to the pure true intermediate level. 2) Regain your squat/deadlift after spine/hip injuries 3) Build your first strict 5 pull-ups. Must be repeated until you see 0 progress con your main lifts (Bench/Shoulder press) for 2 months.

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Powerlifting, Athletics, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 10, 2025 05:35
  • Last Edited
    Aug 10, 2025 10:03
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
8 reps
6 reps
4 reps
5 reps
50%
60%
70%
80%
2
Overhead Press (Barbell)
1
1
3
6 reps
4 reps
3 reps
60%
70%
80%
3
Push Up
3
1 reps
70%
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3
8 reps
6 reps
4 reps
2 reps
3 reps
50%
60%
70%
80%
85%
2
Overhead Press (Barbell)
1
1
1
3
6 reps
4 reps
2 reps
3 reps
60%
70%
80%
85%
3
Push Up
3
1 reps
75%
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3
8 reps
6 reps
4 reps
1 reps
2 reps
50%
60%
70%
80%
90%
2
Overhead Press (Barbell)
1
1
1
3
6 reps
4 reps
1 reps
2 reps
60%
70%
80%
90%
3
Push Up
3
1 reps
80%
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
6 reps
4 reps
2 reps
1 reps
1 reps
50%
60%
70%
80%
90%
2
Overhead Press (Barbell)
1
1
1
1
3 reps
2 reps
1 reps
1 reps
60%
70%
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Partial Chin-Up
4
6 reps
-
3
Pull-Up (Isometric Partial)
4
0.15 mins
-
4
Short Pull-Ups
4
8 reps
-
5
Short Chin-Ups
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Partial Chin-Up
4
6 reps
-
3
Pull-Up (Isometric Partial)
4
0.15 mins
-
4
Short Pull-Ups
4
8 reps
-
5
Short Chin-Ups
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Partial Chin-Up
4
6 reps
-
3
Pull-Up (Isometric Partial)
4
0.15 mins
-
4
Short Pull-Ups
4
8 reps
-
5
Short Chin-Ups
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Partial Chin-Up
4
6 reps
-
3
Pull-Up (Isometric Partial)
4
0.15 mins
-
4
Short Pull-Ups
4
8 reps
-
5
Short Chin-Ups
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
3
Box Jump
3
8 reps
-
4
Back Extension
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
3
Box Jump
3
8 reps
-
4
Back Extension
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
3
Box Jump
3
8 reps
-
4
Back Extension
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
3
Box Jump
3
8 reps
-
4
Back Extension
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
8 reps
6 reps
4 reps
5 reps
50%
60%
70%
80%
2
Overhead Press (Barbell)
1
1
3
6 reps
4 reps
3 reps
60%
70%
80%
3
Dip (Bodyweight)
3
1 reps
70%
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3
8 reps
6 reps
4 reps
2 reps
3 reps
50%
60%
70%
80%
85%
2
Overhead Press (Barbell)
1
1
1
3
6 reps
4 reps
2 reps
3 reps
60%
70%
80%
85%
3
Dip (Bodyweight)
3
1 reps
75%
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3
8 reps
6 reps
4 reps
1 reps
2 reps
50%
60%
70%
80%
90%
2
Overhead Press (Barbell)
1
1
1
3
6 reps
4 reps
1 reps
2 reps
60%
70%
80%
90%
3
Dip (Bodyweight)
3
1 reps
80%
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
6 reps
4 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
80%
90%
100%
2
Overhead Press (Barbell)
1
1
1
1
1
3 reps
2 reps
1 reps
1 reps
1 reps
60%
70%
80%
90%
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6 reps
-
2
Chin-Up (Negative)
3
8 reps
-
3
Chin-Up (Isometric Partial)
3
0.16 mins
-
4
Australian Chin-Ups
3
14 reps
-
5
Australian Pull-Ups
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6 reps
-
2
Chin-Up (Negative)
3
8 reps
-
3
Chin-Up (Isometric Partial)
3
0.16 mins
-
4
Australian Chin-Ups
3
14 reps
-
5
Australian Pull-Ups
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6 reps
-
2
Chin-Up (Negative)
3
8 reps
-
3
Chin-Up (Isometric Partial)
3
0.16 mins
-
4
Australian Chin-Ups
3
14 reps
-
5
Australian Pull-Ups
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6 reps
-
2
Chin-Up (Negative)
3
8 reps
-
3
Chin-Up (Isometric Partial)
3
0.16 mins
-
4
Australian Chin-Ups
3
14 reps
-
5
Australian Pull-Ups
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Close Stance Sumo Dead Lift
1
1
3
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Standing Pelvic Lift On Block
3
12-15 reps
-
3
Pelvic Rotation
3
10-15 reps
-
4
Dynamic Side Plank
3
12-15 reps
-
5
Leg Lift
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Close Stance Sumo Dead Lift
1
1
3
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Standing Pelvic Lift On Block
3
12-15 reps
-
3
Pelvic Rotation
3
10-15 reps
-
4
Dynamic Side Plank
3
12-15 reps
-
5
Leg Lift
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Close Stance Sumo Dead Lift
1
1
3
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Standing Pelvic Lift On Block
3
12-15 reps
-
3
Pelvic Rotation
3
10-15 reps
-
4
Dynamic Side Plank
3
12-15 reps
-
5
Leg Lift
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Close Stance Sumo Dead Lift
1
1
3
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Standing Pelvic Lift On Block
3
12-15 reps
-
3
Pelvic Rotation
3
10-15 reps
-
4
Dynamic Side Plank
3
12-15 reps
-
5
Leg Lift
3
10-15 reps
-
Day 7
No exercises added to this day
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
8 Reps
6 Reps
4 Reps
5 Reps
50%
60%
70%
80%
2
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
6 Reps
4 Reps
3 Reps
60%
70%
80%
3
Push Up
3 Sets
1 Reps
70%
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
Day 2
1
Pull-Up (Bodyweight)
3 Sets
5 Reps
-
2
Partial Chin-Up
4 Sets
6 Reps
-
3
Pull-Up (Isometric Partial)
4 Sets
0.15 mins
-
4
Short Pull-Ups
4 Sets
8 Reps
-
5
Short Chin-Ups
4 Sets
8 Reps
-
Day 3
1
Front Squat (Barbell)
1 Set
1 Set
3 Sets
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@5
@6
@7
@8
2
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@7
3
Box Jump
3 Sets
8 Reps
-
4
Back Extension
3 Sets
AMRAP
-
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
8 Reps
6 Reps
4 Reps
5 Reps
50%
60%
70%
80%
2
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
6 Reps
4 Reps
3 Reps
60%
70%
80%
3
Dip (Bodyweight)
3 Sets
1 Reps
70%
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
Day 5
1
Chin-Up (Bodyweight)
3 Sets
6 Reps
-
2
Chin-Up (Negative)
3 Sets
8 Reps
-
3
Chin-Up (Isometric Partial)
3 Sets
0.16 mins
-
4
Australian Chin-Ups
3 Sets
14 Reps
-
5
Australian Pull-Ups
3 Sets
10 Reps
-
Day 6
1
Close Stance Sumo Dead Lift
1 Set
1 Set
3 Sets
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@5
@6
@7
@8
2
Standing Pelvic Lift On Block
3 Sets
12-15 Reps
-
3
Pelvic Rotation
3 Sets
10-15 Reps
-
4
Dynamic Side Plank
3 Sets
12-15 Reps
-
5
Leg Lift
3 Sets
10-15 Reps
-
Day 7
No exercises added to this day