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INCREASE YOUR PR

by James M.

Program Description

**INCREASE YOUR PR** is a dynamic 6-week program designed to help you boost your personal records through targeted strength training. With 36 days of intense workouts, this program focuses on compound lifts and accessory movements that build muscle and enhance performance. Each session is structured to progressively challenge you, ensuring consistent gains and improved technique. Get ready to push your limits and achieve your fitness goals with this comprehensive plan!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 21, 2025 01:09
  • Last Edited
    Nov 21, 2025 01:39
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.6%
Glutes
10%
Upper Back
9.9%
Hamstrings
9.2%
Chest
9%
Triceps
8.8%
Front Delts
8%
Middle Delts
6.4%
Lats
6.2%
Biceps
4.6%
Lower Back
4.3%
Calves
3.4%
Abs
3.3%
Rear Delts
2.8%
Adductors
1.5%
Forearms
0.5%
Abductors
0.4%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
7 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
11 reps
RPE 7.5
4
Chest Fly (Cable)
3
11 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
7 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
11 reps
RPE 7.5
4
Chest Fly (Cable)
3
11 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
7 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
11 reps
RPE 7.5
4
Chest Fly (Cable)
3
11 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
7 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
11 reps
RPE 7.5
4
Chest Fly (Cable)
3
11 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
7 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
11 reps
RPE 7.5
4
Chest Fly (Cable)
3
11 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
7 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
11 reps
RPE 7.5
4
Chest Fly (Cable)
3
11 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 7.5
4
Seated Row (Cable)
3
10 reps
RPE 7.5
5
Face Pull
3
15 reps
RPE 7.5
6
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 7.5
4
Seated Row (Cable)
3
10 reps
RPE 7.5
5
Face Pull
3
15 reps
RPE 7.5
6
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 7.5
4
Seated Row (Cable)
3
10 reps
RPE 7.5
5
Face Pull
3
15 reps
RPE 7.5
6
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 7.5
4
Seated Row (Cable)
3
10 reps
RPE 7.5
5
Face Pull
3
15 reps
RPE 7.5
6
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 7.5
4
Seated Row (Cable)
3
10 reps
RPE 7.5
5
Face Pull
3
15 reps
RPE 7.5
6
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
3
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 7.5
4
Seated Row (Cable)
3
10 reps
RPE 7.5
5
Face Pull
3
15 reps
RPE 7.5
6
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 7.5
3
Leg Press
3
10 reps
RPE 7.5
4
Leg Extension
3
10 reps
RPE 7.5
5
Hamstring Curl
3
10 reps
RPE 7.5
6
3 Way Calf Raise
5
36 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 7.5
3
Leg Press
3
10 reps
RPE 7.5
4
Leg Extension
3
10 reps
RPE 7.5
5
Hamstring Curl
3
10 reps
RPE 7.5
6
3 Way Calf Raise
5
36 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 7.5
3
Leg Press
3
10 reps
RPE 7.5
4
Leg Extension
3
10 reps
RPE 7.5
5
Hamstring Curl
3
10 reps
RPE 7.5
6
3 Way Calf Raise
5
36 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 7.5
3
Leg Press
3
10 reps
RPE 7.5
4
Leg Extension
3
10 reps
RPE 7.5
5
Hamstring Curl
3
10 reps
RPE 7.5
6
3 Way Calf Raise
5
36 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 7.5
3
Leg Press
3
10 reps
RPE 7.5
4
Leg Extension
3
10 reps
RPE 7.5
5
Hamstring Curl
3
10 reps
RPE 7.5
6
3 Way Calf Raise
5
36 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 7.5
3
Leg Press
3
10 reps
RPE 7.5
4
Leg Extension
3
10 reps
RPE 7.5
5
Hamstring Curl
3
10 reps
RPE 7.5
6
3 Way Calf Raise
5
36 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
6
5 reps
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 7.5
3
Incline Cable Fly
3
12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Dip (Bodyweight)
5
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
6
5 reps
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 7.5
3
Incline Cable Fly
3
12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Dip (Bodyweight)
5
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
6
5 reps
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 7.5
3
Incline Cable Fly
3
12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Dip (Bodyweight)
5
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
6
5 reps
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 7.5
3
Incline Cable Fly
3
12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Dip (Bodyweight)
5
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
6
5 reps
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 7.5
3
Incline Cable Fly
3
12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Dip (Bodyweight)
5
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
6
5 reps
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 7.5
3
Incline Cable Fly
3
12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Dip (Bodyweight)
5
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 10
2
Rack Pull (Barbell)
3
5 reps
RPE 8
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Lat Pulldown (Band)
3
10 reps
RPE 7.5
5
Rear Delt Fly (Machine)
3
12 reps
RPE 7.5
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 10
2
Rack Pull (Barbell)
3
5 reps
RPE 8
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Lat Pulldown (Band)
3
10 reps
RPE 7.5
5
Rear Delt Fly (Machine)
3
12 reps
RPE 7.5
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 10
2
Rack Pull (Barbell)
3
5 reps
RPE 8
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Lat Pulldown (Band)
3
10 reps
RPE 7.5
5
Rear Delt Fly (Machine)
3
12 reps
RPE 7.5
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 10
2
Rack Pull (Barbell)
3
5 reps
RPE 8
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Lat Pulldown (Band)
3
10 reps
RPE 7.5
5
Rear Delt Fly (Machine)
3
12 reps
RPE 7.5
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 10
2
Rack Pull (Barbell)
3
5 reps
RPE 8
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Lat Pulldown (Band)
3
10 reps
RPE 7.5
5
Rear Delt Fly (Machine)
3
12 reps
RPE 7.5
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 10
2
Rack Pull (Barbell)
3
5 reps
RPE 8
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Lat Pulldown (Band)
3
10 reps
RPE 7.5
5
Rear Delt Fly (Machine)
3
12 reps
RPE 7.5
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
5 reps
RPE 10
2
Walking Lunge
3
12 reps
RPE 7.5
3
Hip Thrust (Bodyweight)
3
12 reps
RPE 7.5
4
Leg Press
2
20 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
5 reps
RPE 10
2
Walking Lunge
3
12 reps
RPE 7.5
3
Hip Thrust (Bodyweight)
3
12 reps
RPE 7.5
4
Leg Press
2
20 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
5 reps
RPE 10
2
Walking Lunge
3
12 reps
RPE 7.5
3
Hip Thrust (Bodyweight)
3
12 reps
RPE 7.5
4
Leg Press
2
20 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
5 reps
RPE 10
2
Walking Lunge
3
12 reps
RPE 7.5
3
Hip Thrust (Bodyweight)
3
12 reps
RPE 7.5
4
Leg Press
2
20 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
5 reps
RPE 10
2
Walking Lunge
3
12 reps
RPE 7.5
3
Hip Thrust (Bodyweight)
3
12 reps
RPE 7.5
4
Leg Press
2
20 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
5 reps
RPE 10
2
Walking Lunge
3
12 reps
RPE 7.5
3
Hip Thrust (Bodyweight)
3
12 reps
RPE 7.5
4
Leg Press
2
20 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 7.5
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Incline Bench Press (Dumbbell)
4 Sets
7 Reps
@7.5
3
Seated Shoulder Press (Dumbbell)
3 Sets
11 Reps
@7.5
4
Chest Fly (Cable)
3 Sets
11 Reps
@7.5
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7.5
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7.5
Day 2
1
Pendlay Row
5 Sets
5 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
5 Reps
@8
3
Lat Pulldown
3 Sets
10 Reps
@7.5
4
Seated Row (Cable)
3 Sets
10 Reps
@7.5
5
Face Pull
3 Sets
15 Reps
@7.5
6
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
Day 3
1
Squat (Barbell)
6 Sets
5 Reps
@8
2
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@7.5
3
Leg Press
3 Sets
10 Reps
@7.5
4
Leg Extension
3 Sets
10 Reps
@7.5
5
Hamstring Curl
3 Sets
10 Reps
@7.5
6
3 Way Calf Raise
5 Sets
36 Reps
@7.5
Day 4
1
Seated Overhead Press (Barbell)
6 Sets
5 Reps
@8
2
Bench Press (Close Grip)
3 Sets
8 Reps
@7.5
3
Incline Cable Fly
3 Sets
12 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
5
Dip (Bodyweight)
5 Sets
12 Reps
@7.5
Day 5
1
Deadlift (Barbell)
3 Sets
3 Reps
@10
2
Rack Pull (Barbell)
3 Sets
5 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@7.5
4
Lat Pulldown (Band)
3 Sets
10 Reps
@7.5
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
@7.5
6
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@7.5
Day 6
1
Hack Squat
5 Sets
5 Reps
@10
2
Walking Lunge
3 Sets
12 Reps
@7.5
3
Hip Thrust (Bodyweight)
3 Sets
12 Reps
@7.5
4
Leg Press
2 Sets
20 Reps
@7
5
Standing Calf Raise
3 Sets
15 Reps
@7.5