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PoppaHuff's 12 Weeks of Fitness

by Johnny H.

Program Description

To kick ass and lose weight!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 29, 2024 05:55
  • Last Edited
    Dec 29, 2024 11:10
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
6-8 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Seated Dumbbell Curl
3
10-12 reps
-
7
Cardio
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Seated Dumbbell Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
6-8 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Seated Dumbbell Curl
3
10-12 reps
-
7
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Seated Dumbbell Curl
3
10-12 reps
-
7
Cardio
1
12 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
6-8 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Seated Dumbbell Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Seated Dumbbell Curl
3
10-12 reps
-
7
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
6-8 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Seated Dumbbell Curl
3
10-12 reps
-
7
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Seated Dumbbell Curl
3
10-12 reps
-
7
Cardio
1
22 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
6-8 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Seated Dumbbell Curl
3
10-12 reps
-
7
Cardio
1
25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Seated Dumbbell Curl
3
10-12 reps
-
7
Cardio
1
27 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
6-8 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Seated Dumbbell Curl
3
10-12 reps
-
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Seated Dumbbell Curl
3
10-12 reps
-
7
Cardio
1
35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Leg Press)
3
15-20 reps
-
5
Plank
3
40 secs
-
6
Hanging Knee Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Leg Press)
3
15-20 reps
-
5
Plank
3
40 secs
-
6
Hanging Knee Raise
3
10 reps
-
7
Cardio
1
8 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Leg Press)
3
15-20 reps
-
5
Plank
3
40 secs
-
6
Hanging Knee Raise
3
10 reps
-
7
Cardio
1
12 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Leg Press)
3
15-20 reps
-
5
Plank
3
40 secs
-
6
Hanging Knee Raise
3
10 reps
-
7
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Leg Press)
3
15-20 reps
-
5
Plank
3
40 secs
-
6
Hanging Knee Raise
3
10 reps
-
7
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Leg Press)
3
15-20 reps
-
5
Plank
3
40 secs
-
6
Hanging Knee Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Leg Press)
3
15-20 reps
-
5
Plank
3
40 secs
-
6
Hanging Knee Raise
3
10 reps
-
7
Cardio
1
22 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Leg Press)
3
15-20 reps
-
5
Plank
3
40 secs
-
6
Hanging Knee Raise
3
10 reps
-
7
Cardio
1
25 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Leg Press)
3
15-20 reps
-
5
Plank
3
40 secs
-
6
Hanging Knee Raise
3
10 reps
-
7
Cardio
1
27 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Leg Press)
3
15-20 reps
-
5
Plank
3
40 secs
-
6
Hanging Knee Raise
3
10 reps
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Leg Press)
3
15-20 reps
-
5
Plank
3
40 secs
-
6
Hanging Knee Raise
3
10 reps
-
7
Cardio
1
35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Leg Press)
3
15-20 reps
-
5
Plank
3
40 secs
-
6
Hanging Knee Raise
3
10 reps
-
7
Cardio
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Cardio
1
8 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Cardio
1
12 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Cardio
1
22 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Cardio
1
25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Cardio
1
27 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Deadlift (Dumbbell)
3
8-10 reps
-
3
Good Morning
3
10-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Cable Crunch
3
2 reps
-
6
Russian Twist
3
10 reps
-
7
Cardio
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Deadlift (Dumbbell)
3
6-8 reps
-
3
Good Morning
3
10-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Cable Crunch
3
2 reps
-
6
Russian Twist
3
10 reps
-
7
Cardio
1
8 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Deadlift (Dumbbell)
3
8-10 reps
-
3
Good Morning
3
10-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Cable Crunch
3
2 reps
-
6
Russian Twist
3
10 reps
-
7
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Deadlift (Dumbbell)
3
6-8 reps
-
3
Good Morning
3
10-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Cable Crunch
3
2 reps
-
6
Russian Twist
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Deadlift (Dumbbell)
3
8-10 reps
-
3
Good Morning
3
10-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Cable Crunch
3
2 reps
-
6
Russian Twist
3
10 reps
-
7
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Deadlift (Dumbbell)
3
6-8 reps
-
3
Good Morning
3
10-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Cable Crunch
3
2 reps
-
6
Russian Twist
3
10 reps
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Deadlift (Dumbbell)
3
8-10 reps
-
3
Good Morning
3
10-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Cable Crunch
3
2 reps
-
6
Russian Twist
3
10 reps
-
7
Cardio
1
22 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Deadlift (Dumbbell)
3
6-8 reps
-
3
Good Morning
3
10-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Cable Crunch
3
2 reps
-
6
Russian Twist
3
10 reps
-
7
Cardio
1
25 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Deadlift (Dumbbell)
3
8-10 reps
-
3
Good Morning
3
10-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Cable Crunch
3
2 reps
-
6
Russian Twist
3
10 reps
-
7
Cardio
1
27 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Deadlift (Dumbbell)
3
6-8 reps
-
3
Good Morning
3
10-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Cable Crunch
3
2 reps
-
6
Russian Twist
3
10 reps
-
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Deadlift (Dumbbell)
3
8-10 reps
-
3
Good Morning
3
10-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Cable Crunch
3
2 reps
-
6
Russian Twist
3
10 reps
-
7
Cardio
1
35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Deadlift (Dumbbell)
3
6-8 reps
-
3
Good Morning
3
10-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Cable Crunch
3
2 reps
-
6
Russian Twist
3
10 reps
-
7
Cardio
1
45 mins
-
Week 1
1 / 12 Weeks
Day 2
1
Leg Press
3 Sets
12-15 Reps
-
2
Leg Curl
3 Sets
12-15 Reps
-
3
Leg Extension
3 Sets
12-15 Reps
-
4
Calf Raise (Leg Press)
3 Sets
15-20 Reps
-
5
Plank
3 Sets
40 secs
-
6
Hanging Knee Raise
3 Sets
10 Reps
-
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
2
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
-
3
Seated Overhead Press (Barbell)
3 Sets
8-10 Reps
-
4
Lat Pulldown
3 Sets
6-8 Reps
-
5
Skull Crusher (Barbell)
3 Sets
10-12 Reps
-
6
Seated Dumbbell Curl
3 Sets
10-12 Reps
-
7
Cardio
1 Set
5 mins
-
Day 3
1
Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Barbell Row
3 Sets
8-10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
4
Lat Pulldown
3 Sets
10-12 Reps
-
5
Tricep Extension (Cable)
3 Sets
10-12 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
-
7
Cardio
1 Set
8 mins
-
Day 4
1
Leg Press
3 Sets
8-10 Reps
-
2
Deadlift (Dumbbell)
3 Sets
8-10 Reps
-
3
Good Morning
3 Sets
10-12 Reps
-
4
Seated Calf Raise
3 Sets
15-20 Reps
-
5
Cable Crunch
3 Sets
2 Reps
-
6
Russian Twist
3 Sets
10 Reps
-
7
Cardio
1 Set
5 mins
-