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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
    Jun 18, 2025 12:48

Summary

Get back into the groove with this 5-week Push/Pull/Legs program designed for those returning to the gym. Training seven days a week, you'll focus on compound movements like barbell bench presses and targeted isolation exercises to build strength and muscle endurance. Each session is crafted to challenge you while allowing for recovery, ensuring you maximize your gains. Perfect for those looking to reignite their fitness journey in a supportive garage gym environment. Get ready to push your limits!
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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