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PLP (Rotation #1)
by Brandon M.
Program Description
General fitness and strength training, yoga for active recovery. Compound lift - barbell, secondary lift dumbbell.
Program Overview
Level
Novice
Goal
Athletics, Bodyweight Fitness
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
May 11, 2024 07:32
Last Edited
Jul 02, 2024 07:20
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.
down_app
Week 1
1 / 12 Weeks
Day 1
1A
Push Up
5 Sets
20 Reps
1B
Russian Twist
5 Sets
20 Reps
2
Bench Press (Barbell)
2 Sets
3 Sets
10 Reps
5 Reps
3
Overhead Press (Dumbbell)
2 Sets
3 Sets
10 Reps
5 Reps
Day 2
1A
Squat (Bodyweight)
5 Sets
20 Reps
1B
Side Plank
5 Sets
1 mins
2
Squat (Barbell)
2 Sets
3 Sets
10 Reps
5 Reps
3
Lunge (Dumbbell)
2 Sets
3 Sets
10 Reps
5 Reps
Day 3
1
Yoga
1 Set
30 mins
Day 4
1A
Wide Grip Pull-Up
5 Sets
20 Reps
1B
Lying Leg Raise
5 Sets
20 Reps
2
Deadlift (Barbell)
2 Sets
3 Sets
10 Reps
5 Reps
3
Dumbbell Row
2 Sets
3 Sets
10 Reps
5 Reps
Day 5
1
Yoga
1 Set
30 mins