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PR Week

by Sean
1 athletes joined
5.0
(1 rating)

Program Description

**PR Week** is a focused, one-week training program designed to help you crush your personal records with three intense sessions. Each workout targets key muscle groups through compound movements like the Overhead Press, Bent Over Row, and Zercher Squat, ensuring a balanced approach to strength building. With a mix of high-intensity sets and progressive overload, you'll push your limits and see real gains. Get ready to elevate your performance and achieve those PRs!

Program Overview

  • Level
    Intermediate
  • Goal
    Strength
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    40 minutes
  • Created
    Dec 21, 2025 02:42
  • Last Edited
    Mar 14, 2026 02:11

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
Triceps
11.4%
Quadriceps
11.4%
Front Delts
9.8%
Glutes
9.8%
Hamstrings
9.8%
Middle Delts
8.3%
Abs
8.3%
Upper Back
8.3%
Lats
8.3%
Biceps
7.3%
Adductors
4.1%
Forearms
3.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
1 reps
1 reps
50%
60%
70%
80%
85%
90%
95%
100%
2
Skull Crusher (Barbell)
3
10 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
1 reps
1 reps
50%
60%
70%
80%
85%
90%
95%
100%
2
Bicep Curl (EZ Bar)
3
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
1 reps
1 reps
50%
60%
70%
80%
85%
90%
95%
100%
2
Kettlebell Swing
3
12 reps
RPE 7
Week 1
1 / 1 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
50%
60%
70%
80%
85%
90%
95%
100%
2
Skull Crusher (Barbell)
3 Sets
10 Reps
60%
Day 2
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
50%
60%
70%
80%
85%
90%
95%
100%
2
Bicep Curl (EZ Bar)
3 Sets
10 Reps
60%
Day 3
1
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
50%
60%
70%
80%
85%
90%
95%
100%
2
Kettlebell Swing
3 Sets
12 Reps
@7