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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
    May 02, 2025 12:43
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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
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