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BoostcampPNG

PPL going back to the gym

by Vanjo tryna B a Goat

Program Description

For me yuh

Program Overview

  • Level
    Novice
  • Goal
    Bodyweight Fitness, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 07, 2024 08:44
  • Last Edited
    May 07, 2024 10:48
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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
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 7
RPE 6.5
2
Bench Press (Close Grip)
1
10 reps
RPE 6.5
3
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 7.5
RPE 7
4
Decline Bench Press (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 7.5
RPE 7
RPE 6.5
5
Chest Press (Machine)
3
8 reps
RPE 7.5
6
Arnold Press
1
1
10 reps
10 reps
RPE 7.5
RPE 7
7
Upright Row (Barbell)
3
8 reps
RPE 7.5
8
Tricep Pushdown (Cable)
1
12 reps
RPE 7
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 6.5
10
Face Pull
1
10 reps
RPE 6.5
11
Dip (Bodyweight)
1
5 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 7
RPE 6.5
2
Bench Press (Close Grip)
1
10 reps
RPE 6.5
3
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 7.5
RPE 7
4
Decline Bench Press (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 7.5
RPE 7
RPE 6.5
5
Chest Press (Machine)
3
8 reps
RPE 7.5
6
Arnold Press
1
1
10 reps
10 reps
RPE 7.5
RPE 7
7
Upright Row (Barbell)
3
8 reps
RPE 7.5
8
Tricep Pushdown (Cable)
1
12 reps
RPE 7
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 6.5
10
Face Pull
1
10 reps
RPE 6.5
11
Dip (Bodyweight)
1
5 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 7
RPE 6.5
2
Bench Press (Close Grip)
1
10 reps
RPE 6.5
3
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 7.5
RPE 7
4
Decline Bench Press (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 7.5
RPE 7
RPE 6.5
5
Chest Press (Machine)
3
8 reps
RPE 7.5
6
Arnold Press
1
1
10 reps
10 reps
RPE 7.5
RPE 7
7
Upright Row (Barbell)
3
8 reps
RPE 7.5
8
Tricep Pushdown (Cable)
1
12 reps
RPE 7
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 6.5
10
Face Pull
1
10 reps
RPE 6.5
11
Dip (Bodyweight)
1
5 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 7
RPE 6.5
2
Bench Press (Close Grip)
1
10 reps
RPE 6.5
3
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 7.5
RPE 7
4
Decline Bench Press (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 7.5
RPE 7
RPE 6.5
5
Chest Press (Machine)
3
8 reps
RPE 7.5
6
Arnold Press
1
1
10 reps
10 reps
RPE 7.5
RPE 7
7
Upright Row (Barbell)
3
8 reps
RPE 7.5
8
Tricep Pushdown (Cable)
1
12 reps
RPE 7
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 6.5
10
Face Pull
1
10 reps
RPE 6.5
11
Dip (Bodyweight)
1
5 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 7
RPE 6.5
2
Bench Press (Close Grip)
1
10 reps
RPE 6.5
3
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 7.5
RPE 7
4
Decline Bench Press (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 7.5
RPE 7
RPE 6.5
5
Chest Press (Machine)
3
8 reps
RPE 7.5
6
Arnold Press
1
1
10 reps
10 reps
RPE 7.5
RPE 7
7
Upright Row (Barbell)
3
8 reps
RPE 7.5
8
Tricep Pushdown (Cable)
1
12 reps
RPE 7
9
Overhead Tricep Extension (Cable)
2
10 reps
RPE 6.5
10
Face Pull
1
10 reps
RPE 6.5
11
Dip (Bodyweight)
1
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 7
RPE 6
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3
Preacher Curl (Dumbbell)
2
12 reps
RPE 8
4
Shrug (Dumbbell)
1
20 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
1
1
15 reps
12 reps
RPE 7
RPE 7
6
Rear Delt Row
3
8 reps
RPE 6.5
7
Dumbbell Row
3
8 reps
RPE 6
8
Lat Pulldown
3
12 reps
RPE 8
9
Pullover (Dumbbell)
3
10 reps
RPE 7.5
10
Back Extension
1
10 reps
RPE 6.5
11
T-Bar Row
3
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 7
RPE 6
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3
Preacher Curl (Dumbbell)
2
12 reps
RPE 8
4
Shrug (Dumbbell)
1
20 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
1
1
15 reps
12 reps
RPE 7
RPE 7
6
Rear Delt Row
3
8 reps
RPE 6.5
7
Dumbbell Row
3
8 reps
RPE 6
8
Lat Pulldown
3
12 reps
RPE 8
9
Pullover (Dumbbell)
3
10 reps
RPE 7.5
10
Back Extension
1
10 reps
RPE 6.5
11
T-Bar Row
3
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 7
RPE 6
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3
Preacher Curl (Dumbbell)
2
12 reps
RPE 8
4
Shrug (Dumbbell)
1
20 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
1
1
15 reps
12 reps
RPE 7
RPE 7
6
Rear Delt Row
3
8 reps
RPE 6.5
7
Dumbbell Row
3
8 reps
RPE 6
8
Lat Pulldown
3
12 reps
RPE 8
9
Pullover (Dumbbell)
3
10 reps
RPE 7.5
10
Back Extension
1
10 reps
RPE 6.5
11
T-Bar Row
3
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 7
RPE 6
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3
Preacher Curl (Dumbbell)
2
12 reps
RPE 8
4
Shrug (Dumbbell)
1
20 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
1
1
15 reps
12 reps
RPE 7
RPE 7
6
Rear Delt Row
3
8 reps
RPE 6.5
7
Dumbbell Row
3
8 reps
RPE 6
8
Lat Pulldown
3
12 reps
RPE 8
9
Pullover (Dumbbell)
3
10 reps
RPE 7.5
10
Back Extension
1
10 reps
RPE 6.5
11
T-Bar Row
3
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 7
RPE 6
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3
Preacher Curl (Dumbbell)
2
12 reps
RPE 8
4
Shrug (Dumbbell)
1
20 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
1
1
15 reps
12 reps
RPE 7
RPE 7
6
Rear Delt Row
3
8 reps
RPE 6.5
7
Dumbbell Row
3
8 reps
RPE 6
8
Lat Pulldown
3
12 reps
RPE 8
9
Pullover (Dumbbell)
3
10 reps
RPE 7.5
10
Back Extension
1
10 reps
RPE 6.5
11
T-Bar Row
3
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
10 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
2
10 reps
RPE 6.5
2
Rack Pull (Barbell)
1
10 reps
RPE 6.5
3
Squat (Barbell)
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Lying Leg Curl
2
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
2
10 reps
RPE 6.5
2
Rack Pull (Barbell)
1
10 reps
RPE 6.5
3
Squat (Barbell)
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Lying Leg Curl
2
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
2
10 reps
RPE 6.5
2
Rack Pull (Barbell)
1
10 reps
RPE 6.5
3
Squat (Barbell)
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Lying Leg Curl
2
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
2
10 reps
RPE 6.5
2
Rack Pull (Barbell)
1
10 reps
RPE 6.5
3
Squat (Barbell)
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Lying Leg Curl
2
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
2
10 reps
RPE 6.5
2
Rack Pull (Barbell)
1
10 reps
RPE 6.5
3
Squat (Barbell)
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Lying Leg Curl
2
8 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
2
Forward Jump
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
2
Forward Jump
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
2
Forward Jump
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
2
Forward Jump
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
2
Forward Jump
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
8 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
8 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
8 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
8 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
8 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
55 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
55 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
55 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
55 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
55 mins
RPE 8
Week 1
1 / 5 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@7
@6.5
2
Bench Press (Close Grip)
1 Set
10 Reps
@6.5
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7.5
@7
4
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
9 Reps
10 Reps
@7.5
@7
@6.5
5
Chest Press (Machine)
3 Sets
8 Reps
@7.5
6
Arnold Press
1 Set
1 Set
10 Reps
10 Reps
@7.5
@7
7
Upright Row (Barbell)
3 Sets
8 Reps
@7.5
8
Tricep Pushdown (Cable)
1 Set
12 Reps
@7
9
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@6.5
10
Face Pull
1 Set
10 Reps
@6.5
11
Dip (Bodyweight)
1 Set
5 Reps
@9.5
Day 3
1
Shadow Boxing
1 Set
10 mins
@8
Day 4
1
Back Extension
2 Sets
10 Reps
@6.5
2
Rack Pull (Barbell)
1 Set
10 Reps
@6.5
3
Squat (Barbell)
3 Sets
10 Reps
@8
4
Leg Press
3 Sets
10 Reps
@8
5
Leg Extension
3 Sets
12 Reps
@8
6
Lying Leg Curl
2 Sets
8 Reps
@7.5
Day 5
1
Shadow Boxing
1 Set
2
Forward Jump
1 Set
Day 6
1
Shadow Boxing
1 Set
8 mins
@8
Day 7
1
Shadow Boxing
1 Set
55 mins
@8
Day 2
1
Bicep Curl (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@7
@6
2
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
3
Preacher Curl (Dumbbell)
2 Sets
12 Reps
@8
4
Shrug (Dumbbell)
1 Set
20 Reps
@8.5
5
Rear Delt Fly (Dumbbell)
1 Set
1 Set
15 Reps
12 Reps
@7
@7
6
Rear Delt Row
3 Sets
8 Reps
@6.5
7
Dumbbell Row
3 Sets
8 Reps
@6
8
Lat Pulldown
3 Sets
12 Reps
@8
9
Pullover (Dumbbell)
3 Sets
10 Reps
@7.5
10
Back Extension
1 Set
10 Reps
@6.5
11
T-Bar Row
3 Sets
6 Reps
@9