logo
BoostcampPNG

First Responder Workout 3 Day simple PPL

by Ryno V.
51 athletes joined

Program Description

Monday, Wednesday, Thursday 1:00 to 2:00 hour workout (Includes 15 min cardio(Boxing)) Building muscle back to basics.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 04, 2024 11:21
  • Last Edited
    Aug 30, 2024 09:16
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
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
12 reps
RPE 6
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Skull Crusher
4
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 8
5
Single Arm Cable Lateral Raises
4
12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8.5
7
One Arm Lateral Raise (Cable)
4
12 reps
RPE 8
8
Boxing
2
5 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
12 reps
RPE 6
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Skull Crusher
4
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 8
5
Single Arm Cable Lateral Raises
4
12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8.5
7
One Arm Lateral Raise (Cable)
4
12 reps
RPE 8
8
Boxing
2
5 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
12 reps
RPE 6
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Skull Crusher
4
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 8
5
Single Arm Cable Lateral Raises
4
12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8.5
7
One Arm Lateral Raise (Cable)
4
12 reps
RPE 8
8
Boxing
2
5 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
12 reps
RPE 6
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Skull Crusher
4
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 8
5
Single Arm Cable Lateral Raises
4
12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8.5
7
One Arm Lateral Raise (Cable)
4
12 reps
RPE 8
8
Boxing
2
5 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
12 reps
RPE 6
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Skull Crusher
4
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 8
5
Single Arm Cable Lateral Raises
4
12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8.5
7
One Arm Lateral Raise (Cable)
4
12 reps
RPE 8
8
Boxing
2
5 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
12 reps
RPE 6
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Skull Crusher
4
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 8
5
Single Arm Cable Lateral Raises
4
12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8.5
7
One Arm Lateral Raise (Cable)
4
12 reps
RPE 8
8
Boxing
2
5 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
12 reps
RPE 6
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Skull Crusher
4
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 8
5
Single Arm Cable Lateral Raises
4
12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8.5
7
One Arm Lateral Raise (Cable)
4
12 reps
RPE 8
8
Boxing
2
5 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
12 reps
RPE 6
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Skull Crusher
4
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 8
5
Single Arm Cable Lateral Raises
4
12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8.5
7
One Arm Lateral Raise (Cable)
4
12 reps
RPE 8
8
Boxing
2
5 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
12 reps
RPE 6
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Skull Crusher
4
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 8
5
Single Arm Cable Lateral Raises
4
12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8.5
7
One Arm Lateral Raise (Cable)
4
12 reps
RPE 8
8
Boxing
2
5 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
12 reps
RPE 6
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Skull Crusher
4
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 8
5
Single Arm Cable Lateral Raises
4
12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8.5
7
One Arm Lateral Raise (Cable)
4
12 reps
RPE 8
8
Boxing
2
5 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
12 reps
RPE 6
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Skull Crusher
4
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 8
5
Single Arm Cable Lateral Raises
4
12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8.5
7
One Arm Lateral Raise (Cable)
4
12 reps
RPE 8
8
Boxing
2
5 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
12 reps
RPE 6
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Skull Crusher
4
12 reps
RPE 7.5
4
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 8
5
Single Arm Cable Lateral Raises
4
12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8.5
7
One Arm Lateral Raise (Cable)
4
12 reps
RPE 8
8
Boxing
2
5 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Walking Lunge
4
12 reps
RPE 9.5
5
Abs Crunch (Weighted)
4
25 reps
RPE 8
6
Boxing
2
5 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 8.5
2
T-Bar Row
4
12 reps
RPE 8.5
3
Lat Pulldown
4
12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Hammer Curl
4
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
1
12 reps
RPE 8
7
Boxing
2
5 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 8.5
2
T-Bar Row
4
12 reps
RPE 8.5
3
Lat Pulldown
4
12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Hammer Curl
4
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
1
12 reps
RPE 8
7
Boxing
2
5 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 8.5
2
T-Bar Row
4
12 reps
RPE 8.5
3
Lat Pulldown
4
12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Hammer Curl
4
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
1
12 reps
RPE 8
7
Boxing
2
5 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 8.5
2
T-Bar Row
4
12 reps
RPE 8.5
3
Lat Pulldown
4
12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Hammer Curl
4
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
1
12 reps
RPE 8
7
Boxing
2
5 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 8.5
2
T-Bar Row
4
12 reps
RPE 8.5
3
Lat Pulldown
4
12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Hammer Curl
4
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
1
12 reps
RPE 8
7
Boxing
2
5 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 8.5
2
T-Bar Row
4
12 reps
RPE 8.5
3
Lat Pulldown
4
12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Hammer Curl
4
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
1
12 reps
RPE 8
7
Boxing
2
5 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 8.5
2
T-Bar Row
4
12 reps
RPE 8.5
3
Lat Pulldown
4
12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Hammer Curl
4
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
1
12 reps
RPE 8
7
Boxing
2
5 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 8.5
2
T-Bar Row
4
12 reps
RPE 8.5
3
Lat Pulldown
4
12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Hammer Curl
4
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
1
12 reps
RPE 8
7
Boxing
2
5 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 8.5
2
T-Bar Row
4
12 reps
RPE 8.5
3
Lat Pulldown
4
12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Hammer Curl
4
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
1
12 reps
RPE 8
7
Boxing
2
5 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 8.5
2
T-Bar Row
4
12 reps
RPE 8.5
3
Lat Pulldown
4
12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Hammer Curl
4
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
1
12 reps
RPE 8
7
Boxing
2
5 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 8.5
2
T-Bar Row
4
12 reps
RPE 8.5
3
Lat Pulldown
4
12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Hammer Curl
4
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
1
12 reps
RPE 8
7
Boxing
2
5 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 8.5
2
T-Bar Row
4
12 reps
RPE 8.5
3
Lat Pulldown
4
12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Hammer Curl
4
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
1
12 reps
RPE 8
7
Boxing
2
5 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Walking Lunge
4
12 reps
RPE 9.5
5
Abs Crunch (Weighted)
4
25 reps
RPE 8
6
Boxing
2
5 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Walking Lunge
4
12 reps
RPE 9.5
5
Abs Crunch (Weighted)
4
25 reps
RPE 8
6
Boxing
2
5 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Walking Lunge
4
12 reps
RPE 9.5
5
Abs Crunch (Weighted)
4
25 reps
RPE 8
6
Boxing
2
5 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Walking Lunge
4
12 reps
RPE 9.5
5
Abs Crunch (Weighted)
4
25 reps
RPE 8
6
Boxing
2
5 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Walking Lunge
4
12 reps
RPE 9.5
5
Abs Crunch (Weighted)
4
25 reps
RPE 8
6
Boxing
2
5 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Walking Lunge
4
12 reps
RPE 9.5
5
Abs Crunch (Weighted)
4
25 reps
RPE 8
6
Boxing
2
5 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Walking Lunge
4
12 reps
RPE 9.5
5
Abs Crunch (Weighted)
4
25 reps
RPE 8
6
Boxing
2
5 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Walking Lunge
4
12 reps
RPE 9.5
5
Abs Crunch (Weighted)
4
25 reps
RPE 8
6
Boxing
2
5 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Walking Lunge
4
12 reps
RPE 9.5
5
Abs Crunch (Weighted)
4
25 reps
RPE 8
6
Boxing
2
5 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Walking Lunge
4
12 reps
RPE 9.5
5
Abs Crunch (Weighted)
4
25 reps
RPE 8
6
Boxing
2
5 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Walking Lunge
4
12 reps
RPE 9.5
5
Abs Crunch (Weighted)
4
25 reps
RPE 8
6
Boxing
2
5 mins
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
4 Sets
12 Reps
@6
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@7
3
Skull Crusher
4 Sets
12 Reps
@7.5
4
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
@8
5
Single Arm Cable Lateral Raises
4 Sets
12 Reps
@8
6
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@8.5
7
One Arm Lateral Raise (Cable)
4 Sets
12 Reps
@8
8
Boxing
2 Sets
5 mins
@8.5
Day 2
1
Goblet Squat
4 Sets
12 Reps
@8
2
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@8
4
Walking Lunge
4 Sets
12 Reps
@9.5
5
Abs Crunch (Weighted)
4 Sets
25 Reps
@8
6
Boxing
2 Sets
5 mins
@8.5
Day 3
1
Dumbbell Row
4 Sets
12 Reps
@8.5
2
T-Bar Row
4 Sets
12 Reps
@8.5
3
Lat Pulldown
4 Sets
12 Reps
@9.5
4
Preacher Curl (Dumbbell)
4 Sets
12 Reps
@7.5
5
Hammer Curl
4 Sets
12 Reps
@8
6
Reverse Bicep Curl (EZ Bar)
1 Set
12 Reps
@8
7
Boxing
2 Sets
5 mins
@9.5