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Warrior Builder

by Luis S.

Program Description

Unleash your inner strength with this vintage-inspired hypertrophy boxing companion. Tailored for dedicated lifters seeking size and definition while prioritizing injury prevention, this program blends classic bodybuilding methods with strategic supersets and boxing sessions for enhanced conditioning, delivering a complete, powerful physique. Time to lift, box, and build!

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 17, 2025 02:16
  • Last Edited
    May 19, 2025 12:01
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
6-8 reps
RPE 7-8
1B
Good Morning
3
10-12 reps
RPE 7-8
2A
Hip Thrust (Machine)
3
12-15 reps
RPE 7-8
2B
Leg Extension
3
12-15 reps
RPE 7-8
3A
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7-8
3B
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7-8
4
Seated Calf Raise
4
15-25 reps
RPE 7-8
5
Light Jog
1
10 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
6-8 reps
RPE 8-9
1B
Good Morning
3
10-12 reps
RPE 8-9
2A
Hip Thrust (Machine)
3
12-15 reps
RPE 8-9
2B
Leg Extension
3
12-15 reps
RPE 8-9
3A
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8-9
3B
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8-9
4
Seated Calf Raise
4
15-25 reps
RPE 8-9
5
Light Jog
1
10 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
6-8 reps
RPE 8-9
1B
Good Morning
3
10-12 reps
RPE 8-9
2A
Hip Thrust (Machine)
3
12-15 reps
RPE 8-9
2B
Leg Extension
3
12-15 reps
RPE 8-9
3A
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8-9
3B
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8-9
4
Seated Calf Raise
4
15-25 reps
RPE 8-9
5
Light Jog
1
10 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
6-8 reps
RPE 8-9
1B
Good Morning
3
10-12 reps
RPE 8-9
2A
Hip Thrust (Machine)
3
12-15 reps
RPE 8-9
2B
Leg Extension
3
12-15 reps
RPE 8-9
3A
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8-9
3B
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8-9
4
Seated Calf Raise
4
15-25 reps
RPE 8-9
5
Light Jog
1
10 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
6-8 reps
RPE 8-9
1B
Good Morning
3
10-12 reps
RPE 8-9
2A
Hip Thrust (Machine)
3
12-15 reps
RPE 8-9
2B
Leg Extension
3
12-15 reps
RPE 8-9
3A
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8-9
3B
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8-9
4
Seated Calf Raise
4
15-25 reps
RPE 8-9
5
Light Jog
1
10 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
6-8 reps
RPE 8-9
1B
Good Morning
3
10-12 reps
RPE 8-9
2A
Hip Thrust (Machine)
3
12-15 reps
RPE 8-9
2B
Leg Extension
3
12-15 reps
RPE 8-9
3A
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8-9
3B
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8-9
4
Seated Calf Raise
4
15-25 reps
RPE 8-9
5
Light Jog
1
10 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Boxing
1
60 mins
RPE 9
2A
Single Arm KB Shoulder Press
3
10-12 reps
RPE 7-8
2B
Reverse Pec Deck
3
10-12 reps
RPE 7-8
3A
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-8
3B
Neck Curl
3
15-25 reps
RPE 7-8
3C
Neck Extension
3
15-25 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Boxing
1
60 mins
RPE 9
2A
Single Arm KB Shoulder Press
3
10-12 reps
RPE 8-9
2B
Reverse Pec Deck
3
10-12 reps
RPE 8-9
3A
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-9
3B
Neck Curl
3
15-25 reps
RPE 8-9
3C
Neck Extension
3
15-25 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Boxing
1
60 mins
RPE 9
2A
Single Arm KB Shoulder Press
3
10-12 reps
RPE 8-9
2B
Reverse Pec Deck
3
10-12 reps
RPE 8-9
3A
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-9
3B
Neck Curl
3
15-25 reps
RPE 8-9
3C
Neck Extension
3
15-25 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Boxing
1
60 mins
RPE 9
2A
Single Arm KB Shoulder Press
3
10-12 reps
RPE 8-9
2B
Reverse Pec Deck
3
10-12 reps
RPE 8-9
3A
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-9
3B
Neck Curl
3
15-25 reps
RPE 8-9
3C
Neck Extension
3
15-25 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Boxing
1
60 mins
RPE 9
2A
Single Arm KB Shoulder Press
3
10-12 reps
RPE 8-9
2B
Reverse Pec Deck
3
10-12 reps
RPE 8-9
3A
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-9
3B
Neck Curl
3
15-25 reps
RPE 8-9
3C
Neck Extension
3
15-25 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Boxing
1
60 mins
RPE 9
2A
Single Arm KB Shoulder Press
3
10-12 reps
RPE 8-9
2B
Reverse Pec Deck
3
10-12 reps
RPE 8-9
3A
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-9
3B
Neck Curl
3
15-25 reps
RPE 8-9
3C
Neck Extension
3
15-25 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-8 reps
RPE 7-8
1B
Bent Over Row (Barbell)
3
10-12 reps
RPE 7-8
2A
Lat Pulldown (Neutral Grip)
3
12-15 reps
RPE 7-8
2B
Single Arm Row (Cable)
3
12-15 reps
RPE 7-8
3A
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 7-8
3B
Pec Deck (Machine)
3
10-12 reps
RPE 7-8
4
Concentration Curl
4
15-25 reps
RPE 7-8
5
Light Jog
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-8 reps
RPE 8-9
1B
Bent Over Row (Barbell)
3
10-12 reps
RPE 8-9
2A
Lat Pulldown (Neutral Grip)
3
12-15 reps
RPE 8-9
2B
Single Arm Row (Cable)
3
12-15 reps
RPE 8-9
3A
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8-9
3B
Pec Deck (Machine)
3
10-12 reps
RPE 8-9
4
Concentration Curl
4
15-25 reps
RPE 8-9
5
Light Jog
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-8 reps
RPE 8-9
1B
Bent Over Row (Barbell)
3
10-12 reps
RPE 8-9
2A
Lat Pulldown (Neutral Grip)
3
12-15 reps
RPE 8-9
2B
Single Arm Row (Cable)
3
12-15 reps
RPE 8-9
3A
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8-9
3B
Pec Deck (Machine)
3
10-12 reps
RPE 8-9
4
Concentration Curl
4
15-25 reps
RPE 8-9
5
Light Jog
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-8 reps
RPE 8-9
1B
Bent Over Row (Barbell)
3
10-12 reps
RPE 8-9
2A
Lat Pulldown (Neutral Grip)
3
12-15 reps
RPE 8-9
2B
Single Arm Row (Cable)
3
12-15 reps
RPE 8-9
3A
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8-9
3B
Pec Deck (Machine)
3
10-12 reps
RPE 8-9
4
Concentration Curl
4
15-25 reps
RPE 8-9
5
Light Jog
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-8 reps
RPE 8-9
1B
Bent Over Row (Barbell)
3
10-12 reps
RPE 8-9
2A
Lat Pulldown (Neutral Grip)
3
12-15 reps
RPE 8-9
2B
Single Arm Row (Cable)
3
12-15 reps
RPE 8-9
3A
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8-9
3B
Pec Deck (Machine)
3
10-12 reps
RPE 8-9
4
Concentration Curl
4
15-25 reps
RPE 8-9
5
Light Jog
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-8 reps
RPE 8-9
1B
Bent Over Row (Barbell)
3
10-12 reps
RPE 8-9
2A
Lat Pulldown (Neutral Grip)
3
12-15 reps
RPE 8-9
2B
Single Arm Row (Cable)
3
12-15 reps
RPE 8-9
3A
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8-9
3B
Pec Deck (Machine)
3
10-12 reps
RPE 8-9
4
Concentration Curl
4
15-25 reps
RPE 8-9
5
Light Jog
1
10 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Boxing
1
60 mins
RPE 9
2A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7-8
2B
Face Pull
3
10-12 reps
RPE 7-8
3A
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7-8
3B
Neck Curl
3
15-25 reps
RPE 7-8
3C
Neck Extension
3
15-25 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Boxing
1
60 mins
RPE 9
2A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8-9
2B
Face Pull
3
10-12 reps
RPE 8-9
3A
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
3B
Neck Curl
3
15-25 reps
RPE 8-9
3C
Neck Extension
3
15-25 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Boxing
1
60 mins
RPE 9
2A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8-9
2B
Face Pull
3
10-12 reps
RPE 8-9
3A
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
3B
Neck Curl
3
15-25 reps
RPE 8-9
3C
Neck Extension
3
15-25 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Boxing
1
60 mins
RPE 9
2A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8-9
2B
Face Pull
3
10-12 reps
RPE 8-9
3A
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
3B
Neck Curl
3
15-25 reps
RPE 8-9
3C
Neck Extension
3
15-25 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Boxing
1
60 mins
RPE 9
2A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8-9
2B
Face Pull
3
10-12 reps
RPE 8-9
3A
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
3B
Neck Curl
3
15-25 reps
RPE 8-9
3C
Neck Extension
3
15-25 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Boxing
1
60 mins
RPE 9
2A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8-9
2B
Face Pull
3
10-12 reps
RPE 8-9
3A
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
3B
Neck Curl
3
15-25 reps
RPE 8-9
3C
Neck Extension
3
15-25 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
3
6-8 reps
RPE 7-8
1B
Hack Squat
3
10-12 reps
RPE 7-8
2A
Glute Kickback
3
12-15 reps
RPE 7-8
2B
Lying Leg Curl
3
12-15 reps
RPE 7-8
3A
Cable Crossover
3
12-15 reps
RPE 7-8
3B
Single Arm Bicep Curl (Machine)
3
12-15 reps
RPE 7-8
4
Hack Squat Calf Raise
4
15-25 reps
RPE 7-8
5
Light Jog
1
10 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
3
6-8 reps
RPE 8-9
1B
Hack Squat
3
10-12 reps
RPE 8-9
2A
Glute Kickback
3
12-15 reps
RPE 8-9
2B
Lying Leg Curl
3
12-15 reps
RPE 8-9
3A
Cable Crossover
3
12-15 reps
RPE 8-9
3B
Single Arm Bicep Curl (Machine)
3
12-15 reps
RPE 8-9
4
Hack Squat Calf Raise
4
15-25 reps
RPE 8-9
5
Light Jog
1
10 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
3
6-8 reps
RPE 8-9
1B
Hack Squat
3
10-12 reps
RPE 8-9
2A
Glute Kickback
3
12-15 reps
RPE 8-9
2B
Lying Leg Curl
3
12-15 reps
RPE 8-9
3A
Cable Crossover
3
12-15 reps
RPE 8-9
3B
Single Arm Bicep Curl (Machine)
3
12-15 reps
RPE 8-9
4
Hack Squat Calf Raise
4
15-25 reps
RPE 8-9
5
Light Jog
1
10 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
3
6-8 reps
RPE 8-9
1B
Hack Squat
3
10-12 reps
RPE 8-9
2A
Glute Kickback
3
12-15 reps
RPE 8-9
2B
Lying Leg Curl
3
12-15 reps
RPE 8-9
3A
Cable Crossover
3
12-15 reps
RPE 8-9
3B
Single Arm Bicep Curl (Machine)
3
12-15 reps
RPE 8-9
4
Hack Squat Calf Raise
4
15-25 reps
RPE 8-9
5
Light Jog
1
10 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
3
6-8 reps
RPE 8-9
1B
Hack Squat
3
10-12 reps
RPE 8-9
2A
Glute Kickback
3
12-15 reps
RPE 8-9
2B
Lying Leg Curl
3
12-15 reps
RPE 8-9
3A
Cable Crossover
3
12-15 reps
RPE 8-9
3B
Single Arm Bicep Curl (Machine)
3
12-15 reps
RPE 8-9
4
Hack Squat Calf Raise
4
15-25 reps
RPE 8-9
5
Light Jog
1
10 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
3
6-8 reps
RPE 8-9
1B
Hack Squat
3
10-12 reps
RPE 8-9
2A
Glute Kickback
3
12-15 reps
RPE 8-9
2B
Lying Leg Curl
3
12-15 reps
RPE 8-9
3A
Cable Crossover
3
12-15 reps
RPE 8-9
3B
Single Arm Bicep Curl (Machine)
3
12-15 reps
RPE 8-9
4
Hack Squat Calf Raise
4
15-25 reps
RPE 8-9
5
Light Jog
1
10 mins
RPE 8
Week 1
1 / 6 Weeks
Day 1
1A
High Bar Squat (Barbell)
3 Sets
6-8 Reps
@7-8
1B
Good Morning
3 Sets
10-12 Reps
@7-8
2A
Hip Thrust (Machine)
3 Sets
12-15 Reps
@7-8
2B
Leg Extension
3 Sets
12-15 Reps
@7-8
3A
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@7-8
3B
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@7-8
4
Seated Calf Raise
4 Sets
15-25 Reps
@7-8
5
Light Jog
1 Set
10 mins
@8
Day 2
1
Boxing
1 Set
60 mins
@9
2A
Single Arm KB Shoulder Press
3 Sets
10-12 Reps
@7-8
2B
Reverse Pec Deck
3 Sets
10-12 Reps
@7-8
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@7-8
3B
Neck Curl
3 Sets
15-25 Reps
@7-8
3C
Neck Extension
3 Sets
15-25 Reps
@7-8
Day 3
1A
Pull-Up (Weighted)
3 Sets
6-8 Reps
@7-8
1B
Bent Over Row (Barbell)
3 Sets
10-12 Reps
@7-8
2A
Lat Pulldown (Neutral Grip)
3 Sets
12-15 Reps
@7-8
2B
Single Arm Row (Cable)
3 Sets
12-15 Reps
@7-8
3A
Preacher Curl (EZ Bar)
3 Sets
10-12 Reps
@7-8
3B
Pec Deck (Machine)
3 Sets
10-12 Reps
@7-8
4
Concentration Curl
4 Sets
15-25 Reps
@7-8
5
Light Jog
1 Set
10 mins
@8
Day 4
1
Boxing
1 Set
60 mins
@9
2A
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7-8
2B
Face Pull
3 Sets
10-12 Reps
@7-8
3A
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@7-8
3B
Neck Curl
3 Sets
15-25 Reps
@7-8
3C
Neck Extension
3 Sets
15-25 Reps
@7-8
Day 5
1A
Stiff Leg Deadlift
3 Sets
6-8 Reps
@7-8
1B
Hack Squat
3 Sets
10-12 Reps
@7-8
2A
Glute Kickback
3 Sets
12-15 Reps
@7-8
2B
Lying Leg Curl
3 Sets
12-15 Reps
@7-8
3A
Cable Crossover
3 Sets
12-15 Reps
@7-8
3B
Single Arm Bicep Curl (Machine)
3 Sets
12-15 Reps
@7-8
4
Hack Squat Calf Raise
4 Sets
15-25 Reps
@7-8
5
Light Jog
1 Set
10 mins
@8