logo
BoostcampPNG

Summer PPL

by primat

Program Description

PPL with a bodyweight calisthenics as the last workout of the week to get some sunlight in. Cardio optional on rest days.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodyweight Fitness, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 02, 2025 11:53
  • Last Edited
    Jun 18, 2025 10:57

Summary

Get ready to sculpt your summer physique with the Summer PPL program! Over 14 weeks, this 4-day split focuses on pulling and pushing movements, maximizing muscle growth and strength. Each session is designed to target major muscle groups, utilizing a variety of machines and free weights to keep your workouts dynamic and effective. Whether you're looking to build a stronger back, chest, or arms, this program will help you achieve your fitness goals while keeping you motivated and engaged. Embrace the challenge and transform your body just in time for summer!
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-12 reps
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Single Arm Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
2
10-20 reps
RPE 9
7
Calf Raise (Machine)
5
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-12 reps
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Single Arm Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
2
10-20 reps
RPE 9
7
Calf Raise (Machine)
5
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-12 reps
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Single Arm Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
2
10-20 reps
RPE 9
7
Calf Raise (Machine)
5
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-12 reps
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Single Arm Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
2
10-20 reps
RPE 9
7
Calf Raise (Machine)
5
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-12 reps
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Single Arm Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
2
10-20 reps
RPE 9
7
Calf Raise (Machine)
5
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-12 reps
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Single Arm Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
2
10-20 reps
RPE 9
7
Calf Raise (Machine)
5
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-12 reps
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Single Arm Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
2
10-20 reps
RPE 9
7
Calf Raise (Machine)
5
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-12 reps
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Single Arm Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
2
10-20 reps
RPE 9
7
Calf Raise (Machine)
5
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-12 reps
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Single Arm Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
2
10-20 reps
RPE 9
7
Calf Raise (Machine)
5
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-12 reps
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Single Arm Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
2
10-20 reps
RPE 9
7
Calf Raise (Machine)
5
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-12 reps
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Single Arm Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
2
10-20 reps
RPE 9
7
Calf Raise (Machine)
5
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-12 reps
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Single Arm Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
2
10-20 reps
RPE 9
7
Calf Raise (Machine)
5
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-12 reps
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Single Arm Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
2
10-20 reps
RPE 9
7
Calf Raise (Machine)
5
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-12 reps
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Single Arm Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
2
10-20 reps
RPE 9
7
Calf Raise (Machine)
5
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
7-12 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Shoulder Press (Machine)
2
7-10 reps
RPE 10
5
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
7-12 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Shoulder Press (Machine)
2
7-10 reps
RPE 10
5
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
7-12 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Shoulder Press (Machine)
2
7-10 reps
RPE 10
5
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
7-12 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Shoulder Press (Machine)
2
7-10 reps
RPE 10
5
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
7-12 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Shoulder Press (Machine)
2
7-10 reps
RPE 10
5
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
7-12 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Shoulder Press (Machine)
2
7-10 reps
RPE 10
5
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
7-12 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Shoulder Press (Machine)
2
7-10 reps
RPE 10
5
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
7-12 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Shoulder Press (Machine)
2
7-10 reps
RPE 10
5
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
7-12 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Shoulder Press (Machine)
2
7-10 reps
RPE 10
5
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
7-12 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Shoulder Press (Machine)
2
7-10 reps
RPE 10
5
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
7-12 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Shoulder Press (Machine)
2
7-10 reps
RPE 10
5
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
7-12 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Shoulder Press (Machine)
2
7-10 reps
RPE 10
5
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
7-12 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Shoulder Press (Machine)
2
7-10 reps
RPE 10
5
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
7-12 reps
RPE 10
2
Chest Fly (Machine)
2
8-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Shoulder Press (Machine)
2
7-10 reps
RPE 10
5
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
2
Power Shrug
3
10-15 reps
RPE 9.5
3
Leg Press
3
9-15 reps
RPE 9.5
4
Hamstring Curl
3
9-12 reps
RPE 9.5
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Calf Raise (Machine)
5
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
2
Power Shrug
3
10-15 reps
RPE 9.5
3
Leg Press
3
9-15 reps
RPE 9.5
4
Hamstring Curl
3
9-12 reps
RPE 9.5
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Calf Raise (Machine)
5
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
2
Power Shrug
3
10-15 reps
RPE 9.5
3
Leg Press
3
9-15 reps
RPE 9.5
4
Hamstring Curl
3
9-12 reps
RPE 9.5
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Calf Raise (Machine)
5
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
2
Power Shrug
3
10-15 reps
RPE 9.5
3
Leg Press
3
9-15 reps
RPE 9.5
4
Hamstring Curl
3
9-12 reps
RPE 9.5
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Calf Raise (Machine)
5
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
2
Power Shrug
3
10-15 reps
RPE 9.5
3
Leg Press
3
9-15 reps
RPE 9.5
4
Hamstring Curl
3
9-12 reps
RPE 9.5
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Calf Raise (Machine)
5
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
2
Power Shrug
3
10-15 reps
RPE 9.5
3
Leg Press
3
9-15 reps
RPE 9.5
4
Hamstring Curl
3
9-12 reps
RPE 9.5
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Calf Raise (Machine)
5
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
2
Power Shrug
3
10-15 reps
RPE 9.5
3
Leg Press
3
9-15 reps
RPE 9.5
4
Hamstring Curl
3
9-12 reps
RPE 9.5
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Calf Raise (Machine)
5
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
2
Power Shrug
3
10-15 reps
RPE 9.5
3
Leg Press
3
9-15 reps
RPE 9.5
4
Hamstring Curl
3
9-12 reps
RPE 9.5
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Calf Raise (Machine)
5
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
2
Power Shrug
3
10-15 reps
RPE 9.5
3
Leg Press
3
9-15 reps
RPE 9.5
4
Hamstring Curl
3
9-12 reps
RPE 9.5
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Calf Raise (Machine)
5
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
2
Power Shrug
3
10-15 reps
RPE 9.5
3
Leg Press
3
9-15 reps
RPE 9.5
4
Hamstring Curl
3
9-12 reps
RPE 9.5
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Calf Raise (Machine)
5
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
2
Power Shrug
3
10-15 reps
RPE 9.5
3
Leg Press
3
9-15 reps
RPE 9.5
4
Hamstring Curl
3
9-12 reps
RPE 9.5
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Calf Raise (Machine)
5
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
2
Power Shrug
3
10-15 reps
RPE 9.5
3
Leg Press
3
9-15 reps
RPE 9.5
4
Hamstring Curl
3
9-12 reps
RPE 9.5
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Calf Raise (Machine)
5
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
2
Power Shrug
3
10-15 reps
RPE 9.5
3
Leg Press
3
9-15 reps
RPE 9.5
4
Hamstring Curl
3
9-12 reps
RPE 9.5
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Calf Raise (Machine)
5
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 9.5
2
Power Shrug
3
10-15 reps
RPE 9.5
3
Leg Press
3
9-15 reps
RPE 9.5
4
Hamstring Curl
3
9-12 reps
RPE 9.5
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Calf Raise (Machine)
5
10-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Inverted Row
2
AMRAP
RPE 10
4
Push Up
2
8-15 reps
RPE 10
5
Pike Push Up
4
AMRAP
RPE 10
6
Narrow Push Up
3
AMRAP
RPE 10
7
Bodyweight Triceps Extension
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Inverted Row
2
AMRAP
RPE 10
4
Push Up
2
8-15 reps
RPE 10
5
Pike Push Up
4
AMRAP
RPE 10
6
Narrow Push Up
3
AMRAP
RPE 10
7
Bodyweight Triceps Extension
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Inverted Row
2
AMRAP
RPE 10
4
Push Up
2
8-15 reps
RPE 10
5
Pike Push Up
4
AMRAP
RPE 10
6
Narrow Push Up
3
AMRAP
RPE 10
7
Bodyweight Triceps Extension
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Inverted Row
2
AMRAP
RPE 10
4
Push Up
2
8-15 reps
RPE 10
5
Pike Push Up
4
AMRAP
RPE 10
6
Narrow Push Up
3
AMRAP
RPE 10
7
Bodyweight Triceps Extension
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Inverted Row
2
AMRAP
RPE 10
4
Push Up
2
8-15 reps
RPE 10
5
Pike Push Up
4
AMRAP
RPE 10
6
Narrow Push Up
3
AMRAP
RPE 10
7
Bodyweight Triceps Extension
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Inverted Row
2
AMRAP
RPE 10
4
Push Up
2
8-15 reps
RPE 10
5
Pike Push Up
4
AMRAP
RPE 10
6
Narrow Push Up
3
AMRAP
RPE 10
7
Bodyweight Triceps Extension
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Inverted Row
2
AMRAP
RPE 10
4
Push Up
2
8-15 reps
RPE 10
5
Pike Push Up
4
AMRAP
RPE 10
6
Narrow Push Up
3
AMRAP
RPE 10
7
Bodyweight Triceps Extension
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Inverted Row
2
AMRAP
RPE 10
4
Push Up
2
8-15 reps
RPE 10
5
Pike Push Up
4
AMRAP
RPE 10
6
Narrow Push Up
3
AMRAP
RPE 10
7
Bodyweight Triceps Extension
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Inverted Row
2
AMRAP
RPE 10
4
Push Up
2
8-15 reps
RPE 10
5
Pike Push Up
4
AMRAP
RPE 10
6
Narrow Push Up
3
AMRAP
RPE 10
7
Bodyweight Triceps Extension
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Inverted Row
2
AMRAP
RPE 10
4
Push Up
2
8-15 reps
RPE 10
5
Pike Push Up
4
AMRAP
RPE 10
6
Narrow Push Up
3
AMRAP
RPE 10
7
Bodyweight Triceps Extension
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Inverted Row
2
AMRAP
RPE 10
4
Push Up
2
8-15 reps
RPE 10
5
Pike Push Up
4
AMRAP
RPE 10
6
Narrow Push Up
3
AMRAP
RPE 10
7
Bodyweight Triceps Extension
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Inverted Row
2
AMRAP
RPE 10
4
Push Up
2
8-15 reps
RPE 10
5
Pike Push Up
4
AMRAP
RPE 10
6
Narrow Push Up
3
AMRAP
RPE 10
7
Bodyweight Triceps Extension
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Inverted Row
2
AMRAP
RPE 10
4
Push Up
2
8-15 reps
RPE 10
5
Pike Push Up
4
AMRAP
RPE 10
6
Narrow Push Up
3
AMRAP
RPE 10
7
Bodyweight Triceps Extension
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Inverted Row
2
AMRAP
RPE 10
4
Push Up
2
8-15 reps
RPE 10
5
Pike Push Up
4
AMRAP
RPE 10
6
Narrow Push Up
3
AMRAP
RPE 10
7
Bodyweight Triceps Extension
3
AMRAP
RPE 10
Week 1
1 / 14 Weeks
Day 1
1
Lat Pulldown
2 Sets
10-12 Reps
@10
2
Seated Row (Cable)
3 Sets
8-10 Reps
@10
3
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
5
Single Arm Rear Delt Fly (Cable)
2 Sets
10-15 Reps
@10
6
Abs Crunch (Weighted)
2 Sets
10-20 Reps
@9
7
Calf Raise (Machine)
5 Sets
10-15 Reps
@10
Day 2
1
Chest Press (Machine)
2 Sets
7-12 Reps
@10
2
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
3
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@10
4
Shoulder Press (Machine)
2 Sets
7-10 Reps
@10
5
Lateral Raise (Machine)
3 Sets
8-12 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@9.5
2
Power Shrug
3 Sets
10-15 Reps
@9.5
3
Leg Press
3 Sets
9-15 Reps
@9.5
4
Hamstring Curl
3 Sets
9-12 Reps
@9.5
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@9
6
Calf Raise (Machine)
5 Sets
10-15 Reps
@9.5
Day 4
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Dip (Bodyweight)
3 Sets
AMRAP
@10
3
Inverted Row
2 Sets
AMRAP
@10
4
Push Up
2 Sets
8-15 Reps
@10
5
Pike Push Up
4 Sets
AMRAP
@10
6
Narrow Push Up
3 Sets
AMRAP
@10
7
Bodyweight Triceps Extension
3 Sets
AMRAP
@10