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BoostcampPNG

PLP (Rotation #1)

by Brandon M.

Program Description

General fitness and strength training, yoga for active recovery. Compound lift - barbell, secondary lift dumbbell.

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 11, 2024 07:32
  • Last Edited
    Jul 02, 2024 07:20

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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
1A
Push Up
5
20 reps
1B
Russian Twist
5
20 reps
2
Bench Press (Barbell)
2
3
10 reps
5 reps
3
Overhead Press (Dumbbell)
2
3
10 reps
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
20 reps
1B
Russian Twist
5
20 reps
2
Bench Press (Barbell)
2
3
10 reps
5 reps
3
Overhead Press (Dumbbell)
2
3
10 reps
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
20 reps
1B
Russian Twist
5
20 reps
2
Bench Press (Barbell)
2
3
10 reps
5 reps
3
Overhead Press (Dumbbell)
2
3
10 reps
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
20 reps
1B
Russian Twist
5
20 reps
2
Bench Press (Barbell)
2
3
10 reps
5 reps
3
Overhead Press (Dumbbell)
2
3
10 reps
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
20 reps
1B
Glute Bridge (Bodyweight)
5
20 reps
2
Bench Press (Barbell)
2
3
10 reps
5 reps
3
Overhead Press (Dumbbell)
2
3
10 reps
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
20 reps
1B
Glute Bridge (Bodyweight)
5
20 reps
2
Bench Press (Barbell)
2
3
10 reps
5 reps
3
Overhead Press (Dumbbell)
2
3
10 reps
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
20 reps
1B
Glute Bridge (Bodyweight)
5
20 reps
2
Bench Press (Barbell)
2
3
10 reps
5 reps
3
Overhead Press (Dumbbell)
2
3
10 reps
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
20 reps
1B
Glute Bridge (Bodyweight)
5
20 reps
2
Bench Press (Barbell)
2
3
10 reps
5 reps
3
Overhead Press (Dumbbell)
2
3
10 reps
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
20 reps
1B
Glute Bridge (Bodyweight)
5
20 reps
2
Bench Press (Barbell)
2
3
10 reps
5 reps
3
Overhead Press (Dumbbell)
2
3
10 reps
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
20 reps
1B
Glute Bridge (Bodyweight)
5
20 reps
2
Bench Press (Barbell)
2
3
10 reps
5 reps
3
Overhead Press (Dumbbell)
2
3
10 reps
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
20 reps
1B
Glute Bridge (Bodyweight)
5
20 reps
2
Bench Press (Barbell)
2
3
10 reps
5 reps
3
Overhead Press (Dumbbell)
2
3
10 reps
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
20 reps
1B
Glute Bridge (Bodyweight)
5
20 reps
2
Bench Press (Barbell)
2
3
10 reps
5 reps
3
Overhead Press (Dumbbell)
2
3
10 reps
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
5
20 reps
1B
Side Plank
5
1 mins
2
Squat (Barbell)
2
3
10 reps
5 reps
3
Lunge (Dumbbell)
2
3
10 reps
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
5
20 reps
1B
Plank
5
1 mins
2
Squat (Barbell)
2
3
10 reps
5 reps
3
Lunge (Dumbbell)
2
3
10 reps
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
5
20 reps
1B
Plank
5
1 mins
2
Squat (Barbell)
2
3
10 reps
5 reps
3
Lunge (Dumbbell)
2
3
10 reps
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
5
20 reps
1B
Plank
5
1 mins
2
Squat (Barbell)
2
3
10 reps
5 reps
3
Lunge (Dumbbell)
2
3
10 reps
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
5
20 reps
1B
Plank
5
1 mins
2
Squat (Barbell)
2
3
10 reps
5 reps
3
Lunge (Dumbbell)
2
3
10 reps
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
5
20 reps
1B
Plank
5
1 mins
2
Squat (Barbell)
2
3
10 reps
5 reps
3
Lunge (Dumbbell)
2
3
10 reps
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
5
20 reps
1B
Plank
5
1 mins
2
Squat (Barbell)
2
3
10 reps
5 reps
3
Lunge (Dumbbell)
2
3
10 reps
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
5
20 reps
1B
Plank
5
1 mins
2
Squat (Barbell)
2
3
10 reps
5 reps
3
Lunge (Dumbbell)
2
3
10 reps
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
5
20 reps
1B
Plank
5
1 mins
2
Squat (Barbell)
2
3
10 reps
5 reps
3
Lunge (Dumbbell)
2
3
10 reps
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
5
20 reps
1B
Plank
5
1 mins
2
Squat (Barbell)
2
3
10 reps
5 reps
3
Lunge (Dumbbell)
2
3
10 reps
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
5
20 reps
1B
Plank
5
1 mins
2
Squat (Barbell)
2
3
10 reps
5 reps
3
Lunge (Dumbbell)
2
3
10 reps
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
5
20 reps
1B
Plank
5
1 mins
2
Squat (Barbell)
2
3
10 reps
5 reps
3
Lunge (Dumbbell)
2
3
10 reps
5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
5
20 reps
1B
Lying Leg Raise
5
20 reps
2
Deadlift (Barbell)
2
3
10 reps
5 reps
3
Dumbbell Row
2
3
10 reps
5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
5
20 reps
1B
Lying Leg Raise
5
20 reps
2
Deadlift (Barbell)
2
3
10 reps
5 reps
3
Dumbbell Row
2
3
10 reps
5 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
5
20 reps
1B
Lying Leg Raise
5
20 reps
2
Deadlift (Barbell)
2
3
10 reps
5 reps
3
Dumbbell Row
2
3
10 reps
5 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
5
20 reps
1B
Lying Leg Raise
5
20 reps
2
Deadlift (Barbell)
2
3
10 reps
5 reps
3
Dumbbell Row
2
3
10 reps
5 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
5
20 reps
1B
Lying Leg Raise
5
20 reps
2
Deadlift (Barbell)
2
3
10 reps
5 reps
3
Dumbbell Row
2
3
10 reps
5 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
5
20 reps
1B
Lying Leg Raise
5
20 reps
2
Deadlift (Barbell)
2
3
10 reps
5 reps
3
Dumbbell Row
2
3
10 reps
5 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
5
20 reps
1B
Lying Leg Raise
5
20 reps
2
Deadlift (Barbell)
2
3
10 reps
5 reps
3
Dumbbell Row
2
3
10 reps
5 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
5
20 reps
1B
Lying Leg Raise
5
20 reps
2
Deadlift (Barbell)
2
3
10 reps
5 reps
3
Dumbbell Row
2
3
10 reps
5 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
5
20 reps
1B
Lying Leg Raise
5
20 reps
2
Deadlift (Barbell)
2
3
10 reps
5 reps
3
Dumbbell Row
2
3
10 reps
5 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
5
20 reps
1B
Lying Leg Raise
5
20 reps
2
Deadlift (Barbell)
2
3
10 reps
5 reps
3
Dumbbell Row
2
3
10 reps
5 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
5
20 reps
1B
Lying Leg Raise
5
20 reps
2
Deadlift (Barbell)
2
3
10 reps
5 reps
3
Dumbbell Row
2
3
10 reps
5 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
5
20 reps
1B
Lying Leg Raise
5
20 reps
2
Deadlift (Barbell)
2
3
10 reps
5 reps
3
Dumbbell Row
2
3
10 reps
5 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
Week 1
1 / 12 Weeks
Day 1
1A
Push Up
5 Sets
20 Reps
1B
Russian Twist
5 Sets
20 Reps
2
Bench Press (Barbell)
2 Sets
3 Sets
10 Reps
5 Reps
3
Overhead Press (Dumbbell)
2 Sets
3 Sets
10 Reps
5 Reps
Day 2
1A
Squat (Bodyweight)
5 Sets
20 Reps
1B
Side Plank
5 Sets
1 mins
2
Squat (Barbell)
2 Sets
3 Sets
10 Reps
5 Reps
3
Lunge (Dumbbell)
2 Sets
3 Sets
10 Reps
5 Reps
Day 3
1
Yoga
1 Set
30 mins
Day 4
1A
Wide Grip Pull-Up
5 Sets
20 Reps
1B
Lying Leg Raise
5 Sets
20 Reps
2
Deadlift (Barbell)
2 Sets
3 Sets
10 Reps
5 Reps
3
Dumbbell Row
2 Sets
3 Sets
10 Reps
5 Reps
Day 5
1
Yoga
1 Set
30 mins