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PAV 1.0

by Ar Pr
2 athletes joined

Program Description

Squat Max Deadlift maintain BP improvement OHP Improvement

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 09, 2024 02:26
  • Last Edited
    Jun 18, 2025 11:43

Summary

Unlock your potential with PAV 1.0, a dynamic 3-week program designed to elevate your strength and endurance. Committing to just four days a week, you'll engage in a mix of targeted exercises—from machine work like Leg Extensions and Lying Leg Curls to compound movements such as Squats and Overhead Presses. Each session is crafted to challenge your muscles and boost your performance, ensuring you build a solid foundation while keeping your workouts fresh and motivating. Get ready to transform your training routine and achieve your fitness goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Leg Extension
5
12 reps
-
3
Lying Leg Curl
5
12 reps
-
4
Squat (Paused)
1
1
2
1
10 reps
6 reps
6 reps
5 reps
60%
60%
75%
80%
5
Good Morning
5
10 reps
-
6
Cable Crunch
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Leg Extension
5
12 reps
-
3
Lying Leg Curl
5
12 reps
-
4
Squat (Paused)
1
1
2
1
10 reps
6 reps
6 reps
5 reps
60%
60%
75%
80%
5
Good Morning
5
10 reps
-
6
Cable Crunch
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Leg Extension
5
12 reps
-
3
Lying Leg Curl
5
12 reps
-
4
Squat (Paused)
1
1
2
1
10 reps
6 reps
6 reps
5 reps
60%
60%
75%
80%
5
Good Morning
5
10 reps
-
6
Cable Crunch
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Overhead Press (Barbell)
1
4
10 reps
6 reps
60%
80%
3
Bench Press (Paused)
1
1
3
12 reps
10 reps
6 reps
60%
70%
75%
4
Lat Pulldown
4
12 reps
-
5
Pec Deck (Machine)
4
12 reps
-
6
Reverse Bicep Curl (Dumbbell)
4
15 reps
-
7
Tricep Rope Push Down (Cable)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Overhead Press (Barbell)
1
4
10 reps
6 reps
60%
80%
3
Bench Press (Paused)
1
1
3
12 reps
10 reps
6 reps
60%
70%
75%
4
Lat Pulldown
4
12 reps
-
5
Pec Deck (Machine)
4
12 reps
-
6
Reverse Bicep Curl (Dumbbell)
4
15 reps
-
7
Tricep Rope Push Down (Cable)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Overhead Press (Barbell)
1
4
10 reps
6 reps
60%
80%
3
Bench Press (Paused)
1
1
3
12 reps
10 reps
6 reps
60%
70%
75%
4
Lat Pulldown
4
12 reps
-
5
Pec Deck (Machine)
4
12 reps
-
6
Reverse Bicep Curl (Dumbbell)
4
15 reps
-
7
Tricep Rope Push Down (Cable)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Deadlift (Barbell)
1
1
1
2
10 reps
7 reps
6 reps
6 reps
65%
65%
70%
80%
3
Front Squat (Barbell)
4
12 reps
-
4
Leg Extension
4
12 reps
-
5
Lying Leg Curl
4
12 reps
-
6
Decline Crunch (Weighted)
4
15 reps
-
7
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Deadlift (Barbell)
1
1
1
2
10 reps
7 reps
6 reps
6 reps
65%
65%
70%
80%
3
Front Squat (Barbell)
4
12 reps
-
4
Leg Extension
4
12 reps
-
5
Lying Leg Curl
4
12 reps
-
6
Decline Crunch (Weighted)
4
15 reps
-
7
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Deadlift (Barbell)
1
1
1
2
10 reps
7 reps
6 reps
6 reps
65%
65%
70%
80%
3
Front Squat (Barbell)
4
12 reps
-
4
Leg Extension
4
12 reps
-
5
Lying Leg Curl
4
12 reps
-
6
Decline Crunch (Weighted)
4
15 reps
-
7
Standing Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Overhead Press (Barbell)
5
6 reps
-
3
JM Press
5
12 reps
-
4
Lying Tricep Extension (Barbell)
5
12 reps
-
5
Pull-Up (Bodyweight)
5
4 reps
-
6
Bicep Curl (Barbell)
4
15 reps
-
7
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Overhead Press (Barbell)
5
6 reps
-
3
JM Press
5
12 reps
-
4
Lying Tricep Extension (Barbell)
5
12 reps
-
5
Pull-Up (Bodyweight)
5
4 reps
-
6
Bicep Curl (Barbell)
4
15 reps
-
7
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Overhead Press (Barbell)
5
6 reps
-
3
JM Press
5
12 reps
-
4
Lying Tricep Extension (Barbell)
5
12 reps
-
5
Pull-Up (Bodyweight)
5
4 reps
-
6
Bicep Curl (Barbell)
4
15 reps
-
7
Lateral Raise (Dumbbell)
4
12 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Walk
1 Set
5 mins
-
2
Leg Extension
5 Sets
12 Reps
-
3
Lying Leg Curl
5 Sets
12 Reps
-
4
Squat (Paused)
1 Set
1 Set
2 Sets
1 Set
10 Reps
6 Reps
6 Reps
5 Reps
60%
60%
75%
80%
5
Good Morning
5 Sets
10 Reps
-
6
Cable Crunch
4 Sets
15 Reps
-
Day 2
1
Walk
1 Set
5 mins
-
2
Overhead Press (Barbell)
1 Set
4 Sets
10 Reps
6 Reps
60%
80%
3
Bench Press (Paused)
1 Set
1 Set
3 Sets
12 Reps
10 Reps
6 Reps
60%
70%
75%
4
Lat Pulldown
4 Sets
12 Reps
-
5
Pec Deck (Machine)
4 Sets
12 Reps
-
6
Reverse Bicep Curl (Dumbbell)
4 Sets
15 Reps
-
7
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
-
Day 3
1
Walk
1 Set
5 mins
-
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
10 Reps
7 Reps
6 Reps
6 Reps
65%
65%
70%
80%
3
Front Squat (Barbell)
4 Sets
12 Reps
-
4
Leg Extension
4 Sets
12 Reps
-
5
Lying Leg Curl
4 Sets
12 Reps
-
6
Decline Crunch (Weighted)
4 Sets
15 Reps
-
7
Standing Calf Raise
3 Sets
20 Reps
-
Day 4
1
Walk
1 Set
5 mins
-
2
Overhead Press (Barbell)
5 Sets
6 Reps
-
3
JM Press
5 Sets
12 Reps
-
4
Lying Tricep Extension (Barbell)
5 Sets
12 Reps
-
5
Pull-Up (Bodyweight)
5 Sets
4 Reps
-
6
Bicep Curl (Barbell)
4 Sets
15 Reps
-
7
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-