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BoostcampPNG

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.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.2%
Glutes
13.7%
Abs
11.7%
Hamstrings
9.7%
Chest
7.5%
Triceps
7.5%
Front Delts
6.7%
Lats
6.7%
Upper Back
6.7%
Middle Delts
3.7%
Adductors
3.7%
Biceps
3%
Lower Back
3%
Other
2.2%
Forearms
0.1%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
20 reps
-
1B
Russian Twist
5
20 reps
-
2
Bench Press (Barbell)
2
3
10 reps
5 reps
-
-
3
Overhead Press (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
20 reps
-
1B
Russian Twist
5
20 reps
-
2
Bench Press (Barbell)
2
3
10 reps
5 reps
-
-
3
Overhead Press (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
20 reps
-
1B
Russian Twist
5
20 reps
-
2
Bench Press (Barbell)
2
3
10 reps
5 reps
-
-
3
Overhead Press (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
20 reps
-
1B
Russian Twist
5
20 reps
-
2
Bench Press (Barbell)
2
3
10 reps
5 reps
-
-
3
Overhead Press (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
20 reps
-
1B
Glute Bridge (Bodyweight)
5
20 reps
-
2
Bench Press (Barbell)
2
3
10 reps
5 reps
-
-
3
Overhead Press (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
20 reps
-
1B
Glute Bridge (Bodyweight)
5
20 reps
-
2
Bench Press (Barbell)
2
3
10 reps
5 reps
-
-
3
Overhead Press (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
20 reps
-
1B
Glute Bridge (Bodyweight)
5
20 reps
-
2
Bench Press (Barbell)
2
3
10 reps
5 reps
-
-
3
Overhead Press (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
20 reps
-
1B
Glute Bridge (Bodyweight)
5
20 reps
-
2
Bench Press (Barbell)
2
3
10 reps
5 reps
-
-
3
Overhead Press (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
20 reps
-
1B
Glute Bridge (Bodyweight)
5
20 reps
-
2
Bench Press (Barbell)
2
3
10 reps
5 reps
-
-
3
Overhead Press (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
20 reps
-
1B
Glute Bridge (Bodyweight)
5
20 reps
-
2
Bench Press (Barbell)
2
3
10 reps
5 reps
-
-
3
Overhead Press (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
20 reps
-
1B
Glute Bridge (Bodyweight)
5
20 reps
-
2
Bench Press (Barbell)
2
3
10 reps
5 reps
-
-
3
Overhead Press (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
20 reps
-
1B
Glute Bridge (Bodyweight)
5
20 reps
-
2
Bench Press (Barbell)
2
3
10 reps
5 reps
-
-
3
Overhead Press (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
5
20 reps
-
1B
Side Plank
5
1 mins
-
2
Squat (Barbell)
2
3
10 reps
5 reps
-
-
3
Lunge (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
5
20 reps
-
1B
Plank
5
1 mins
-
2
Squat (Barbell)
2
3
10 reps
5 reps
-
-
3
Lunge (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
5
20 reps
-
1B
Plank
5
1 mins
-
2
Squat (Barbell)
2
3
10 reps
5 reps
-
-
3
Lunge (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
5
20 reps
-
1B
Plank
5
1 mins
-
2
Squat (Barbell)
2
3
10 reps
5 reps
-
-
3
Lunge (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
5
20 reps
-
1B
Plank
5
1 mins
-
2
Squat (Barbell)
2
3
10 reps
5 reps
-
-
3
Lunge (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
5
20 reps
-
1B
Plank
5
1 mins
-
2
Squat (Barbell)
2
3
10 reps
5 reps
-
-
3
Lunge (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
5
20 reps
-
1B
Plank
5
1 mins
-
2
Squat (Barbell)
2
3
10 reps
5 reps
-
-
3
Lunge (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
5
20 reps
-
1B
Plank
5
1 mins
-
2
Squat (Barbell)
2
3
10 reps
5 reps
-
-
3
Lunge (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
5
20 reps
-
1B
Plank
5
1 mins
-
2
Squat (Barbell)
2
3
10 reps
5 reps
-
-
3
Lunge (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
5
20 reps
-
1B
Plank
5
1 mins
-
2
Squat (Barbell)
2
3
10 reps
5 reps
-
-
3
Lunge (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
5
20 reps
-
1B
Plank
5
1 mins
-
2
Squat (Barbell)
2
3
10 reps
5 reps
-
-
3
Lunge (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
5
20 reps
-
1B
Plank
5
1 mins
-
2
Squat (Barbell)
2
3
10 reps
5 reps
-
-
3
Lunge (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
5
20 reps
-
1B
Lying Leg Raise
5
20 reps
-
2
Deadlift (Barbell)
2
3
10 reps
5 reps
-
-
3
Dumbbell Row
2
3
10 reps
5 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
5
20 reps
-
1B
Lying Leg Raise
5
20 reps
-
2
Deadlift (Barbell)
2
3
10 reps
5 reps
-
-
3
Dumbbell Row
2
3
10 reps
5 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
5
20 reps
-
1B
Lying Leg Raise
5
20 reps
-
2
Deadlift (Barbell)
2
3
10 reps
5 reps
-
-
3
Dumbbell Row
2
3
10 reps
5 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
5
20 reps
-
1B
Lying Leg Raise
5
20 reps
-
2
Deadlift (Barbell)
2
3
10 reps
5 reps
-
-
3
Dumbbell Row
2
3
10 reps
5 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
5
20 reps
-
1B
Lying Leg Raise
5
20 reps
-
2
Deadlift (Barbell)
2
3
10 reps
5 reps
-
-
3
Dumbbell Row
2
3
10 reps
5 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
5
20 reps
-
1B
Lying Leg Raise
5
20 reps
-
2
Deadlift (Barbell)
2
3
10 reps
5 reps
-
-
3
Dumbbell Row
2
3
10 reps
5 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
5
20 reps
-
1B
Lying Leg Raise
5
20 reps
-
2
Deadlift (Barbell)
2
3
10 reps
5 reps
-
-
3
Dumbbell Row
2
3
10 reps
5 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
5
20 reps
-
1B
Lying Leg Raise
5
20 reps
-
2
Deadlift (Barbell)
2
3
10 reps
5 reps
-
-
3
Dumbbell Row
2
3
10 reps
5 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
5
20 reps
-
1B
Lying Leg Raise
5
20 reps
-
2
Deadlift (Barbell)
2
3
10 reps
5 reps
-
-
3
Dumbbell Row
2
3
10 reps
5 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
5
20 reps
-
1B
Lying Leg Raise
5
20 reps
-
2
Deadlift (Barbell)
2
3
10 reps
5 reps
-
-
3
Dumbbell Row
2
3
10 reps
5 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
5
20 reps
-
1B
Lying Leg Raise
5
20 reps
-
2
Deadlift (Barbell)
2
3
10 reps
5 reps
-
-
3
Dumbbell Row
2
3
10 reps
5 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
5
20 reps
-
1B
Lying Leg Raise
5
20 reps
-
2
Deadlift (Barbell)
2
3
10 reps
5 reps
-
-
3
Dumbbell Row
2
3
10 reps
5 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
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
-