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Sf

by Michael S.
5.0
(1 rating)

Program Description

To get ready for sf

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 20, 2025 09:42
  • Last Edited
    Jun 25, 2025 04:42

Summary

Embark on an 8-week journey with the Sf program, designed to elevate your strength and endurance through a dynamic blend of supersets and cardio. Committing just 5 days a week, you'll tackle powerful exercises like barbell squats and deadlifts, paired with high-intensity cardio sessions to maximize fat loss and muscle gain. Each workout is structured to keep your heart rate up and your muscles challenged, ensuring you see tangible results. Get ready to transform your physique and boost your performance in just two months!
Muscle Engagement
Front
Back
MuscleSet
Abs
14.2%
Quadriceps
11.5%
Glutes
10.6%
Cardio
9.2%
Hamstrings
8.1%
Upper Back
6.6%
Forearms
6%
Lats
5%
Other
4.3%
Lower Back
4.3%
Front Delts
3.7%
Full-Body
3.7%
Middle Delts
3.7%
Triceps
3.2%
Adductors
2.6%
Biceps
2.3%
Chest
1.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
12 reps
RPE 8
1B
Bent Over Row (Barbell)
3
12 reps
RPE 8
1C
Suitcase Carry
3
0.5 mins
RPE 8
2A
Good Morning
3
12 reps
RPE 8
2B
Push Up
3
15 reps
RPE 6.5
2C
Farmer's Walk (Weighted)
3
30 reps
RPE 8
3
Sprint 500
3
3 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
10 reps
RPE 8
1B
Bent Over Row (Barbell)
3
10 reps
RPE 8
1C
Suitcase Carry
3
0.6 mins
RPE 8
2A
Good Morning
3
10 reps
RPE 8
2B
Push Up
3
15 reps
RPE 6.5
2C
Farmer's Walk (Weighted)
3
40 reps
RPE 8
3
Spring 600m
3
600 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
RPE 8
1B
Bent Over Row (Barbell)
3
8 reps
RPE 8
1C
Suitcase Carry
3
0.6 mins
RPE 8
2A
Good Morning
3
8 reps
RPE 8
2B
Push Up
3
15 reps
RPE 6.5
2C
Farmer's Walk (Weighted)
3
50 reps
RPE 8
3
Spring 600m
3
600 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6 reps
RPE 8
1B
Bent Over Row (Barbell)
3
6 reps
RPE 8
1C
Suitcase Carry
3
0.7 mins
RPE 7
2A
Good Morning
3
10 reps
RPE 8
2B
Step-Up (Weighted)
3
10 reps
RPE 8
2C
Farmer's Walk (Weighted)
3
60 reps
RPE 8
3
Spring 600m
5
600 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
RPE 8
1B
Bent Over Row (Barbell)
3
5 reps
RPE 8
1C
Suitcase Carry
3
0.8 mins
RPE 7
2A
Pull-Up (Weighted)
3
5 reps
RPE 7
2B
Step-Up (Weighted)
3
10 reps
RPE 8
2C
Farmer's Walk (Weighted)
3
30 reps
RPE 8
3
SkiErg
10
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
5 reps
RPE 8
1B
Bent Over Row (Barbell)
4
5 reps
RPE 8
1C
Suitcase Carry
4
0.8 mins
RPE 7
2A
Good Morning
3
5 reps
RPE 7
2B
Step-Up (Weighted)
4
5 reps
-
2C
Farmer's Walk (Weighted)
3
40 reps
RPE 8
3
Cycling
7
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
RPE 8
1B
Bent Over Row (Barbell)
5
5 reps
RPE 8
1C
Suitcase Carry
5
1 mins
RPE 7
2A
Good Morning
3
5 reps
RPE 7
2B
Step-Up (Weighted)
3
5 reps
RPE 7
2C
Farmer's Walk (Weighted)
3
50 reps
RPE 8
3A
500m Row
5
1 mins
RPE 8
3B
Cycling
5
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4 reps
RPE 8
1B
Bent Over Row (Barbell)
3
4 reps
RPE 8
1C
Suitcase Carry
3
1.2 mins
RPE 7
2A
Good Morning
3
4 reps
RPE 7
2B
Step-Up (Weighted)
3
4 reps
RPE 7
2C
Farmer's Walk (Weighted)
3
60 reps
RPE 8
3
Run
5
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
65 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
12 reps
RPE 8
1B
Overhead Press (Barbell)
3
12 reps
RPE 8
1C
Plank
3
0.5 mins
RPE 6
2A
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
2B
Dead Hang
3
15 reps
RPE 6
2C
Wood Chop
3
8 reps
RPE 6
3
Watt Bike 800m
4
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
10 reps
RPE 8
1B
Overhead Press (Barbell)
3
10 reps
RPE 8
1C
Plank
3
0.5 mins
RPE 6
2A
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
2B
Dead Hang
3
25 reps
RPE 6
2C
Wood Chop
3
8 reps
RPE 6
3
Row 300m
4
300 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
8 reps
RPE 8
1B
Overhead Press (Barbell)
3
8 reps
RPE 8
1C
Plank
3
0.6 mins
RPE 6
2A
Step-Up (Weighted)
3
8 reps
RPE 7
2B
Dead Hang
3
30 reps
RPE 6
2C
Wood Chop
3
8 reps
RPE 6
3
Watt Bike 800m
5
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
6 reps
RPE 8
1B
Overhead Press (Barbell)
3
6 reps
RPE 8
1C
Plank
3
0.6 mins
RPE 6
2A
Dead Hang
3
30 reps
RPE 6
2B
Walking Lunge (Dumbbell)
3
8 reps
RPE 6.5
2C
Wood Chop
3
8 reps
RPE 6
3
Cycling
6
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5 reps
RPE 8
1B
Overhead Press (Barbell)
3
5 reps
RPE 8
1C
Plank
3
0.7 mins
RPE 6
2A
Pull-Up (Weighted)
3
5 reps
RPE 7
2B
Walking Lunge (Dumbbell)
3
5 reps
RPE 6.5
2C
Wood Chop
3
8 reps
RPE 6
3
Run
6
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
5 reps
RPE 8
1B
Overhead Press (Barbell)
4
5 reps
RPE 8
1C
Plank
4
0.9 mins
RPE 6
2A
Pull-Up (Weighted)
3
5 reps
RPE 7
2B
Walking Lunge (Dumbbell)
3
8 reps
RPE 6.5
2C
Wood Chop
4
8 reps
RPE 6
3
Run
4
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
5
5 reps
RPE 8
1B
Overhead Press (Barbell)
5
5 reps
RPE 8
1C
Plank
5
0.9 mins
RPE 6
2A
Walking Lunge (Dumbbell)
3
8 reps
RPE 6.5
2B
Pull-Up (Weighted)
3
5 reps
RPE 7
2C
Wood Chop
5
8 reps
RPE 6
3
SkiErg
10
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
4 reps
RPE 8
1B
Overhead Press (Barbell)
3
4 reps
RPE 8
1C
Plank
3
1.1 mins
RPE 6
2A
Walking Lunge (Dumbbell)
3
4 reps
RPE 6.5
2B
Pull-Up (Weighted)
3
4 reps
RPE 7
2C
Wood Chop
3
8 reps
RPE 6
3A
SkiErg
8
-
3B
Cycling
8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
65 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
70 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
75 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
80 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
85 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
90 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
95 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
55 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
65 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
70 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
75 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
70 mins
RPE 6
Week 1
1 / 8 Weeks
Day 1
1A
Squat (Barbell)
3 Sets
12 Reps
@8
1B
Bent Over Row (Barbell)
3 Sets
12 Reps
@8
1C
Suitcase Carry
3 Sets
0.5 mins
@8
2A
Good Morning
3 Sets
12 Reps
@8
2B
Push Up
3 Sets
15 Reps
@6.5
2C
Farmer's Walk (Weighted)
3 Sets
30 Reps
@8
3
Sprint 500
3 Sets
3 mins
@8
Day 2
1
Cardio
1 Set
40 mins
@6
Day 3
1A
Deadlift (Barbell)
3 Sets
12 Reps
@8
1B
Overhead Press (Barbell)
3 Sets
12 Reps
@8
1C
Plank
3 Sets
0.5 mins
@6
2A
Walking Lunge (Dumbbell)
3 Sets
8 Reps
@8
2B
Dead Hang
3 Sets
15 Reps
@6
2C
Wood Chop
3 Sets
8 Reps
@6
3
Watt Bike 800m
4 Sets
2 mins
-
Day 4
1
Walk
1 Set
60 mins
@6
Day 5
1
Cardio
1 Set
40 mins
@7