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BoostcampPNG

JN PPF 3X/week

by Daniel

Program Description

Enjoyable gains Includes w1 deload and w7 semi-deload

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 15, 2026 07:13
  • Last Edited
    Feb 15, 2026 07:53
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.8%
Triceps
14.4%
Front Delts
11.9%
Lats
9.7%
Chest
9.3%
Biceps
9.2%
Middle Delts
6.5%
Rear Delts
3.9%
Quadriceps
3.9%
Abs
3.2%
Hamstrings
2.6%
Calves
2.6%
Glutes
2.2%
Adductors
1.8%
Abductors
1.8%
Forearms
1.6%
Lower Back
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Lat Pulldown (Close Grip)
2
10-15 reps
RPE 7
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 7
3
Seated Row (Cable)
2
12-15 reps
RPE 7
4
Rear Delt Fly (Cable)
2
12-15 reps
RPE 7
5
Shrug (Barbell)
2
12-15 reps
RPE 7
6
Hammer Curl (Cable)
2
12-15 reps
RPE 7
7
Preacher Curl (EZ Bar)
2
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
2
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Shrug (Barbell)
3
12-15 reps
RPE 9
6
Hammer Curl (Cable)
3
12-15 reps
RPE 9
7
Preacher Curl (EZ Bar)
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
2
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Shrug (Barbell)
3
12-15 reps
RPE 9
6
Hammer Curl (Cable)
3
12-15 reps
RPE 9
7
Preacher Curl (EZ Bar)
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
2
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Shrug (Barbell)
3
12-15 reps
RPE 9
6
Hammer Curl (Cable)
3
12-15 reps
RPE 9
7
Preacher Curl (EZ Bar)
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
2
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Shrug (Barbell)
3
12-15 reps
RPE 9
6
Hammer Curl (Cable)
3
12-15 reps
RPE 9
7
Preacher Curl (EZ Bar)
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
2
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Shrug (Barbell)
3
12-15 reps
RPE 9
6
Hammer Curl (Cable)
3
12-15 reps
RPE 9
7
Preacher Curl (EZ Bar)
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
10-15 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
2
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
2
12-15 reps
RPE 8
5
Shrug (Barbell)
2
12-15 reps
RPE 8
6
Bayesian Curl
2
10-12 reps
RPE 8
7
Preacher Curl (EZ Bar)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
2
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Shrug (Barbell)
3
12-15 reps
RPE 9
6
Bayesian Curl
3
10-12 reps
RPE 9
7
Preacher Curl (EZ Bar)
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
2
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Shrug (Barbell)
3
12-15 reps
RPE 9
6
Bayesian Curl
3
10-12 reps
RPE 9
7
Preacher Curl (EZ Bar)
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
2
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Shrug (Barbell)
3
12-15 reps
RPE 9
6
Bayesian Curl
3
10-12 reps
RPE 9
7
Preacher Curl (EZ Bar)
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
2
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Shrug (Barbell)
3
12-15 reps
RPE 9
6
Bayesian Curl
3
10-12 reps
RPE 9
7
Preacher Curl (EZ Bar)
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
2
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Shrug (Barbell)
3
12-15 reps
RPE 9
6
Bayesian Curl
3
10-12 reps
RPE 9
7
Preacher Curl (EZ Bar)
2
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-12 reps
RPE 6-7
2
Shoulder Press (Machine)
2
10-12 reps
RPE 6-7
3
Pec Deck (Machine)
2
15-20 reps
RPE 6-7
4
Lateral Raise (Cable)
2
12-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 8-9
2
Shoulder Press (Machine)
3
10-12 reps
RPE 8-9
3
Pec Deck (Machine)
3
15-20 reps
RPE 8-9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 8-9
2
Shoulder Press (Machine)
3
10-12 reps
RPE 8-9
3
Pec Deck (Machine)
3
15-20 reps
RPE 8-9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 8-9
2
Shoulder Press (Machine)
3
10-12 reps
RPE 8-9
3
Pec Deck (Machine)
3
15-20 reps
RPE 8-9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 8-9
2
Shoulder Press (Machine)
3
10-12 reps
RPE 8-9
3
Pec Deck (Machine)
3
15-20 reps
RPE 8-9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 8-9
2
Shoulder Press (Machine)
3
10-12 reps
RPE 8-9
3
Pec Deck (Machine)
3
15-20 reps
RPE 8-9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 7-8
2
Shoulder Press (Machine)
2
10-12 reps
RPE 7-8
3
Chest Fly (Cable)
2
12-15 reps
RPE 7-8
4
Lateral Raise (Machine)
2
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
2
Shoulder Press (Machine)
3
10-12 reps
RPE 8-9
3
Chest Fly (Cable)
3
12-15 reps
RPE 8-9
4
Lateral Raise (Machine)
3
12-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
2
Shoulder Press (Machine)
3
10-12 reps
RPE 8-9
3
Chest Fly (Cable)
3
12-15 reps
RPE 8-9
4
Lateral Raise (Machine)
3
12-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
2
Shoulder Press (Machine)
3
10-12 reps
RPE 8-9
3
Chest Fly (Cable)
3
12-15 reps
RPE 8-9
4
Lateral Raise (Machine)
3
12-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
2
Shoulder Press (Machine)
3
10-12 reps
RPE 8-9
3
Chest Fly (Cable)
3
12-15 reps
RPE 8-9
4
Lateral Raise (Machine)
3
12-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
2
Shoulder Press (Machine)
3
10-12 reps
RPE 8-9
3
Chest Fly (Cable)
3
12-15 reps
RPE 8-9
4
Lateral Raise (Machine)
3
12-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 6-7
2
Wide Grip Pull-Up
2
6-8 reps
RPE 6-7
3
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 7
4
Leg Extension
2
10-12 reps
RPE 7
5A
Hip Adductor (Machine)
2
15-20 reps
RPE 7
5B
Hip Abductor (Machine)
2
15-20 reps
RPE 7
6
Standing Calf Raise
2
10-15 reps
RPE 7
7
Abs Crunch (Machine)
2
10-12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8-9
2
Wide Grip Pull-Up
3
6-8 reps
RPE 8-9
3
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5A
Hip Adductor (Machine)
2
15-20 reps
RPE 8
5B
Hip Abductor (Machine)
2
15-20 reps
RPE 8
6
Standing Calf Raise
3
10-15 reps
RPE 7
7
Abs Crunch (Machine)
3
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8-9
2
Wide Grip Pull-Up
3
6-8 reps
RPE 8-9
3
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5A
Hip Adductor (Machine)
2
15-20 reps
RPE 8
5B
Hip Abductor (Machine)
2
15-20 reps
RPE 8
6
Standing Calf Raise
3
10-15 reps
RPE 7
7
Abs Crunch (Machine)
3
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8-9
2
Wide Grip Pull-Up
3
6-8 reps
RPE 8-9
3
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5A
Hip Adductor (Machine)
2
15-20 reps
RPE 8
5B
Hip Abductor (Machine)
2
15-20 reps
RPE 8
6
Standing Calf Raise
3
10-15 reps
RPE 7
7
Abs Crunch (Machine)
3
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8-9
2
Wide Grip Pull-Up
3
6-8 reps
RPE 8-9
3
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5A
Hip Adductor (Machine)
2
15-20 reps
RPE 8
5B
Hip Abductor (Machine)
2
15-20 reps
RPE 8
6
Standing Calf Raise
3
10-15 reps
RPE 7
7
Abs Crunch (Machine)
3
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8-9
2
Wide Grip Pull-Up
3
6-8 reps
RPE 8-9
3
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5A
Hip Adductor (Machine)
2
15-20 reps
RPE 8
5B
Hip Abductor (Machine)
2
15-20 reps
RPE 8
6
Standing Calf Raise
3
10-15 reps
RPE 7
7
Abs Crunch (Machine)
3
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 7-8
2
Wide Grip Pull-Up
2
6-8 reps
RPE 7-8
3
Leg Curl
2
10-12 reps
RPE 7
4
Leg Extension
2
10-12 reps
RPE 7
5A
Hip Adductor (Machine)
2
15-20 reps
RPE 7
5B
Hip Abductor (Machine)
2
15-20 reps
RPE 7
6
Seated Calf Raise
2
10-15 reps
RPE 7
7
Leg Raise (Captain's Chair)
2
10-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8-9
2
Wide Grip Pull-Up
3
6-8 reps
RPE 8-9
3
Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5A
Hip Adductor (Machine)
2
15-20 reps
RPE 8
5B
Hip Abductor (Machine)
2
15-20 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 7
7
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8-9
2
Wide Grip Pull-Up
3
6-8 reps
RPE 8-9
3
Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5A
Hip Adductor (Machine)
2
15-20 reps
RPE 8
5B
Hip Abductor (Machine)
2
15-20 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 7
7
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8-9
2
Wide Grip Pull-Up
3
6-8 reps
RPE 8-9
3
Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5A
Hip Adductor (Machine)
2
15-20 reps
RPE 8
5B
Hip Abductor (Machine)
2
15-20 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 7
7
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8-9
2
Wide Grip Pull-Up
3
6-8 reps
RPE 8-9
3
Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5A
Hip Adductor (Machine)
2
15-20 reps
RPE 8
5B
Hip Abductor (Machine)
2
15-20 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 7
7
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8-9
2
Wide Grip Pull-Up
3
6-8 reps
RPE 8-9
3
Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5A
Hip Adductor (Machine)
2
15-20 reps
RPE 8
5B
Hip Abductor (Machine)
2
15-20 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 7
7
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 8-9
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown (Close Grip)
1 Set
1 Set
10-15 Reps
10-15 Reps
@7
@7
2
Chest Supported Row (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@7
@7
3
Seated Row (Cable)
2 Sets
12-15 Reps
@7
4
Rear Delt Fly (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@7
5
Shrug (Barbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@7
6
Hammer Curl (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@7
7
Preacher Curl (EZ Bar)
1 Set
1 Set
15-20 Reps
15-20 Reps
@7
@7
Day 2
1
Chest Press (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@6-7
@6-7
2
Shoulder Press (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@6-7
@6-7
3
Pec Deck (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@6-7
@6-7
4
Lateral Raise (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@7
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@7
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@7
@7
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6-7
@6-7
2
Wide Grip Pull-Up
1 Set
1 Set
6-8 Reps
6-8 Reps
@6-7
@6-7
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@7
@7
4
Leg Extension
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@7
5A
Hip Adductor (Machine)
2 Sets
15-20 Reps
@7
5B
Hip Abductor (Machine)
2 Sets
15-20 Reps
@7
6
Standing Calf Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
@7
@7
7
Abs Crunch (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@6-7
@6-7