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Sf

by Michael S.

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 20, 2025 10:57
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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