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BoostcampPNG

PPL

by Diana Arceo
1 athletes joined

Program Description

fat lost and toning

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 01, 2024 06:47
  • Last Edited
    Dec 05, 2024 04:07
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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
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Seated Calf Raise
3
12 reps
-
8
Calf Raise (Bodyweight)
3
12 reps
-
9
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Seated Calf Raise
3
12 reps
-
8
Calf Raise (Bodyweight)
3
12 reps
-
9
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Seated Calf Raise
3
12 reps
-
8
Calf Raise (Bodyweight)
3
12 reps
-
9
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Seated Calf Raise
3
12 reps
-
8
Calf Raise (Bodyweight)
3
12 reps
-
9
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Seated Calf Raise
3
12 reps
-
8
Calf Raise (Bodyweight)
3
12 reps
-
9
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Seated Calf Raise
3
12 reps
-
8
Calf Raise (Bodyweight)
3
12 reps
-
9
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Seated Calf Raise
3
12 reps
-
8
Calf Raise (Bodyweight)
3
12 reps
-
9
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Seated Calf Raise
3
12 reps
-
8
Calf Raise (Bodyweight)
3
12 reps
-
9
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Standing Pullover (Cable)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Standing Pullover (Cable)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Standing Pullover (Cable)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Standing Pullover (Cable)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Standing Pullover (Cable)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Standing Pullover (Cable)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Standing Pullover (Cable)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Standing Pullover (Cable)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2
Hip Thrust (Dumbbell)
3
12 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
15 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Russian Twist
3
15 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2
Hip Thrust (Dumbbell)
3
12 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
15 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Russian Twist
3
15 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2
Hip Thrust (Dumbbell)
3
12 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
15 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Russian Twist
3
15 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2
Hip Thrust (Dumbbell)
3
12 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
15 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Russian Twist
3
15 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2
Hip Thrust (Dumbbell)
3
12 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
15 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Russian Twist
3
15 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2
Hip Thrust (Dumbbell)
3
12 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
15 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Russian Twist
3
15 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2
Hip Thrust (Dumbbell)
3
12 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
15 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Russian Twist
3
15 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2
Hip Thrust (Dumbbell)
3
12 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
15 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Russian Twist
3
15 reps
-
7
Plank
1
1 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Walk
1 Set
10 mins
-
2
Squat (Barbell)
3 Sets
12 Reps
-
3
Walking Lunge (Dumbbell)
3 Sets
10 Reps
-
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Seated Calf Raise
3 Sets
12 Reps
-
8
Calf Raise (Bodyweight)
3 Sets
12 Reps
-
9
Walk
1 Set
30 mins
-
Day 2
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
3
Shoulder Press (Machine)
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
Day 3
1
Lat Pulldown
3 Sets
12 Reps
-
2
Bent Over Row (Dumbbell)
3 Sets
12 Reps
-
3
Standing Pullover (Cable)
3 Sets
12 Reps
-
4
Face Pull
3 Sets
12 Reps
-
5
Hammer Curl
3 Sets
12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
-
2
Hip Thrust (Dumbbell)
3 Sets
12 Reps
-
3
Glute Bridge (Bodyweight)
3 Sets
12 Reps
-
4
Abs Crunch (Bodyweight)
3 Sets
15 Reps
-
5
Lying Leg Raise
3 Sets
15 Reps
-
6
Russian Twist
3 Sets
15 Reps
-
7
Plank
1 Set
1 mins
-