logo
BoostcampPNG

Recomp + Strength Training

by Maria Lacambra

Program Description

//

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 20, 2025 11:55
  • Last Edited
    May 21, 2025 12:39
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Preacher Curl (EZ Bar)
2
15 reps
RPE 7
6
Tricep Pushdown (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Preacher Curl (EZ Bar)
2
15 reps
RPE 7
6
Tricep Pushdown (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Preacher Curl (EZ Bar)
2
15 reps
RPE 7
6
Tricep Pushdown (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Preacher Curl (EZ Bar)
2
15 reps
RPE 7
6
Tricep Pushdown (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Preacher Curl (EZ Bar)
2
15 reps
RPE 7
6
Tricep Pushdown (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Preacher Curl (EZ Bar)
2
15 reps
RPE 7
6
Tricep Pushdown (Cable)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Single Leg Press
2
10 reps
RPE 7
4
Single Leg Hip Thrust
3
12 reps
RPE 8
5
Leg Extension
2
15 reps
RPE 7
6
Hanging Knee Raise
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Single Leg Press
2
10 reps
RPE 7
4
Single Leg Hip Thrust
3
12 reps
RPE 8
5
Leg Extension
2
15 reps
RPE 7
6
Hanging Knee Raise
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Single Leg Press
2
10 reps
RPE 7
4
Single Leg Hip Thrust
3
12 reps
RPE 8
5
Leg Extension
2
15 reps
RPE 7
6
Hanging Knee Raise
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Single Leg Press
2
10 reps
RPE 7
4
Single Leg Hip Thrust
3
12 reps
RPE 8
5
Leg Extension
2
15 reps
RPE 7
6
Hanging Knee Raise
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Single Leg Press
2
10 reps
RPE 7
4
Single Leg Hip Thrust
3
12 reps
RPE 8
5
Leg Extension
2
15 reps
RPE 7
6
Hanging Knee Raise
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Single Leg Press
2
10 reps
RPE 7
4
Single Leg Hip Thrust
3
12 reps
RPE 8
5
Leg Extension
2
15 reps
RPE 7
6
Hanging Knee Raise
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
3
Glute Kickback (Cable)
2
15 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
3
Glute Kickback (Cable)
2
15 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
3
Glute Kickback (Cable)
2
15 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
3
Glute Kickback (Cable)
2
15 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
3
Glute Kickback (Cable)
2
15 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
3
Glute Kickback (Cable)
2
15 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Lat Pulldown
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@7
5
Preacher Curl (EZ Bar)
2 Sets
15 Reps
@7
6
Tricep Pushdown (Cable)
2 Sets
15 Reps
@7
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
B-Stance Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
3
Single Leg Press
2 Sets
10 Reps
@7
4
Single Leg Hip Thrust
3 Sets
12 Reps
@8
5
Leg Extension
2 Sets
15 Reps
@7
6
Hanging Knee Raise
2 Sets
15 Reps
@7
Day 3
1
Trap Bar Deadlift
3 Sets
8 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
@8
3
Glute Kickback (Cable)
2 Sets
15 Reps
@7
4
Leg Curl
3 Sets
12 Reps
@8
5
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7