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BoostcampPNG

Piss and Vinegar 2.0

by Ar Pr
1 athletes joined

Program Description

4 weeks breakout

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 16, 2024 10:09
  • Last Edited
    Feb 15, 2025 07:39

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
13%
Biceps
10.9%
Quadriceps
10.9%
Chest
8.2%
Hamstrings
8%
Front Delts
7.8%
Lats
7.8%
Glutes
6.3%
Middle Delts
5.6%
Upper Back
5.5%
Abs
4.9%
Calves
3.9%
Other
2.6%
Forearms
1.6%
Adductors
1.5%
Lower Back
1.5%
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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
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
-
-
-
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Pec Deck (Machine)
3
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
8
Lat Pulldown
3
12 reps
-
9
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
-
-
-
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Pec Deck (Machine)
3
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
8
Lat Pulldown
3
12 reps
-
9
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
-
-
-
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Pec Deck (Machine)
3
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
8
Lat Pulldown
3
12 reps
-
9
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
-
-
-
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Pec Deck (Machine)
3
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
8
Lat Pulldown
3
12 reps
-
9
Cable Crunch
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Chest Press (Machine)
3
12 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
6
Lunge (Dumbbell)
3
12 reps
-
7
Standing Calf Raise
3
20 reps
-
8
Hammer Curl
3
12 reps
-
9
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Chest Press (Machine)
3
12 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
6
Lunge (Dumbbell)
3
12 reps
-
7
Standing Calf Raise
3
20 reps
-
8
Hammer Curl
3
12 reps
-
9
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Chest Press (Machine)
3
12 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
6
Lunge (Dumbbell)
3
12 reps
-
7
Standing Calf Raise
3
20 reps
-
8
Hammer Curl
3
12 reps
-
9
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Chest Press (Machine)
3
12 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
6
Lunge (Dumbbell)
3
12 reps
-
7
Standing Calf Raise
3
20 reps
-
8
Hammer Curl
3
12 reps
-
9
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Squat (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
80%
90%
100%
100%
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Pec Deck (Machine)
3
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
8
Lat Pulldown
3
12 reps
-
9
Cable Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Squat (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
80%
90%
100%
100%
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Pec Deck (Machine)
3
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
8
Lat Pulldown
3
12 reps
-
9
Cable Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Squat (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
80%
90%
100%
100%
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Pec Deck (Machine)
3
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
8
Lat Pulldown
3
12 reps
-
9
Cable Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Squat (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
80%
90%
100%
100%
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Pec Deck (Machine)
3
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
8
Lat Pulldown
3
12 reps
-
9
Cable Crunch
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Overhead Press (Barbell)
1
2
1
5 reps
3 reps
2 reps
-
-
-
3
Chest Press (Machine)
3
12 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
6
Lunge (Dumbbell)
3
12 reps
-
7
Standing Calf Raise
3
20 reps
-
8
Hammer Curl
3
12 reps
-
9
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Overhead Press (Barbell)
1
2
1
5 reps
3 reps
2 reps
-
-
-
3
Chest Press (Machine)
3
12 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
6
Lunge (Dumbbell)
3
12 reps
-
7
Standing Calf Raise
3
20 reps
-
8
Hammer Curl
3
12 reps
-
9
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Overhead Press (Barbell)
1
2
1
5 reps
3 reps
2 reps
-
-
-
3
Chest Press (Machine)
3
12 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
6
Lunge (Dumbbell)
3
12 reps
-
7
Standing Calf Raise
3
20 reps
-
8
Hammer Curl
3
12 reps
-
9
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Overhead Press (Barbell)
1
2
1
5 reps
3 reps
2 reps
-
-
-
3
Chest Press (Machine)
3
12 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
6
Lunge (Dumbbell)
3
12 reps
-
7
Standing Calf Raise
3
20 reps
-
8
Hammer Curl
3
12 reps
-
9
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Leg Extension
3
12 reps
-
3
Hamstring Curl
3
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Lat Pulldown
3
12 reps
-
8
Cable Crunch
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Leg Extension
3
12 reps
-
3
Hamstring Curl
3
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Lat Pulldown
3
12 reps
-
8
Cable Crunch
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Leg Extension
3
12 reps
-
3
Hamstring Curl
3
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Lat Pulldown
3
12 reps
-
8
Cable Crunch
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Leg Extension
3
12 reps
-
3
Hamstring Curl
3
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Lat Pulldown
3
12 reps
-
8
Cable Crunch
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Chest Press (Machine)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Hammer Curl
3
12 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Chest Press (Machine)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Hammer Curl
3
12 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Chest Press (Machine)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Hammer Curl
3
12 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Chest Press (Machine)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Hammer Curl
3
12 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
Week 1
1 / 4 Weeks
Day 6
1
Walk
1 Set
20 mins
-
2
Chest Press (Machine)
3 Sets
12 Reps
-
3
Shoulder Press (Machine)
3 Sets
12 Reps
-
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
5
Lunge (Dumbbell)
3 Sets
12 Reps
-
6
Standing Calf Raise
3 Sets
20 Reps
-
7
Hammer Curl
3 Sets
12 Reps
-
8
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
Day 5
1
Walk
1 Set
20 mins
-
2
Leg Extension
3 Sets
12 Reps
-
3
Hamstring Curl
3 Sets
12 Reps
-
4
Pec Deck (Machine)
3 Sets
12 Reps
-
5
Bicep Curl (Machine)
3 Sets
12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
7
Lat Pulldown
3 Sets
12 Reps
-
8
Cable Crunch
3 Sets
12 Reps
-
Day 2
1
Walk
1 Set
5 mins
-
2
Bench Press (Barbell)
1 Set
AMRAP
-
3
Chest Press (Machine)
3 Sets
12 Reps
-
4
Shoulder Press (Machine)
3 Sets
12 Reps
-
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
6
Lunge (Dumbbell)
3 Sets
12 Reps
-
7
Standing Calf Raise
3 Sets
20 Reps
-
8
Hammer Curl
3 Sets
12 Reps
-
9
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
Day 1
1
Walk
1 Set
5 mins
-
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
-
-
-
-
3
Leg Extension
3 Sets
12 Reps
-
4
Hamstring Curl
3 Sets
12 Reps
-
5
Pec Deck (Machine)
3 Sets
12 Reps
-
6
Bicep Curl (Machine)
3 Sets
12 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
8
Lat Pulldown
3 Sets
12 Reps
-
9
Cable Crunch
3 Sets
12 Reps
-
Day 3
1
Walk
1 Set
5 mins
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
80%
90%
100%
100%
3
Leg Extension
3 Sets
12 Reps
-
4
Hamstring Curl
3 Sets
12 Reps
-
5
Pec Deck (Machine)
3 Sets
12 Reps
-
6
Bicep Curl (Machine)
3 Sets
12 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
8
Lat Pulldown
3 Sets
12 Reps
-
9
Cable Crunch
3 Sets
12 Reps
-
Day 4
1
Walk
1 Set
20 mins
-
2
Overhead Press (Barbell)
1 Set
2 Sets
1 Set
5 Reps
3 Reps
2 Reps
-
-
-
3
Chest Press (Machine)
3 Sets
12 Reps
-
4
Shoulder Press (Machine)
3 Sets
12 Reps
-
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
6
Lunge (Dumbbell)
3 Sets
12 Reps
-
7
Standing Calf Raise
3 Sets
20 Reps
-
8
Hammer Curl
3 Sets
12 Reps
-
9
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-