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BoostcampPNG

Short, Simple, and Effective PPL

by Chris D.
243 athletes joined
5.0
(1 rating)

Program Description

Short on time? This is the workout you need to be doing! • 35-40 minute workouts • Aim for 1 minute rests Progression: • Increase once you can do 3 full sets of the prescribed rep count. • Upper body lifts (bench press, rows, overhead press) = add 5 lbs / 2.5 kg • Squat = add 5 lbs / 2.5 kg • Deadlift = add 10 lbs / 5 kg • Accessory Exercises = add 2.5 lbs / 1 kg

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 04, 2024 01:04
  • Last Edited
    Sep 02, 2024 06:36

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.
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
1
Deadlift (Barbell)
3
12 reps
-
2
Wide Grip Pull-Up
3
12 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Plank
3
45 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Wide Grip Pull-Up
3
12 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Plank
3
45 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Wide Grip Pull-Up
3
12 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Plank
3
45 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Wide Grip Pull-Up
3
12 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Plank
3
45 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Wide Grip Pull-Up
3
12 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Plank
3
45 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Wide Grip Pull-Up
3
12 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Plank
3
45 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Wide Grip Pull-Up
3
12 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Plank
3
45 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Wide Grip Pull-Up
3
12 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Plank
3
45 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Wide Grip Pull-Up
3
12 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Plank
3
45 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Wide Grip Pull-Up
3
12 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Plank
3
45 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Wide Grip Pull-Up
3
12 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Plank
3
45 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Wide Grip Pull-Up
3
12 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Plank
3
45 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
-
2
Split Squat (Dumbbell)
3
12 reps
-
3
Nordic Hamstring Curl
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Nordic Hamstring Curl
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Nordic Hamstring Curl
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Nordic Hamstring Curl
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Nordic Hamstring Curl
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Nordic Hamstring Curl
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Nordic Hamstring Curl
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Nordic Hamstring Curl
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Nordic Hamstring Curl
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Nordic Hamstring Curl
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Nordic Hamstring Curl
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Nordic Hamstring Curl
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Plank
3
45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Plank
3
45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Plank
3
45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Plank
3
45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Plank
3
45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Plank
3
45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Plank
3
45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Plank
3
45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Plank
3
45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Plank
3
45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Plank
3
45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Plank
3
45 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Week 1
1 / 12 Weeks
Day 4
1
Bent Over Row (Barbell)
3 Sets
12 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
-
3
Face Pull
3 Sets
15 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
5
Plank
3 Sets
45 secs
-
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
-
2
Overhead Press (Barbell)
3 Sets
12 Reps
-
3
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
5
Hanging Leg Raise
3 Sets
12 Reps
-
Day 5
1
Overhead Press (Barbell)
3 Sets
12 Reps
-
2
Bench Press (Barbell)
3 Sets
12 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
4
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
-
5
Hanging Leg Raise
3 Sets
12 Reps
-
Day 3
1
High Bar Squat (Barbell)
3 Sets
12 Reps
-
2
Split Squat (Dumbbell)
3 Sets
12 Reps
-
3
Nordic Hamstring Curl
3 Sets
12 Reps
-
4
Standing Calf Raise
3 Sets
15 Reps
-
Day 1
1
Deadlift (Barbell)
3 Sets
12 Reps
-
2
Wide Grip Pull-Up
3 Sets
12 Reps
-
3
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
-
4
Hammer Curl
3 Sets
12 Reps
-
5
Plank
3 Sets
45 secs
-