logo
BoostcampPNG

Get a LIFE

by John M.
1 athletes joined

Program Description

Transform your fitness journey in just two weeks with the "Get a LIFE" program! Designed with three quick but comprehensive sessions a week, this plan uses high intensity to minimize fluff and combines athleticism and bodybuilding to build strength and endurance. Each 40-minute session targets major muscle groups through compound movements. The program is intended to deliver results through different intensity levels and rep schemes. Give good effort, get out, and get on with your life.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 19, 2025 01:43
  • Last Edited
    Aug 19, 2025 03:03
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
12-15 reps
RPE 9
RPE 9
2
Seated Overhead Press (Dumbbell)
1
1
8-12 reps
12-15 reps
RPE 9
RPE 9
3A
Seal Row
1
1
8-12 reps
12-15 reps
RPE 9
RPE 9
3B
Chest Press (Machine)
1
1
8-12 reps
12-15 reps
RPE 9
RPE 9
4A
Reverse Pec Deck
1
1
8-12 reps
12-15 reps
RPE 9
RPE 9
4B
Pec Deck (Machine)
1
1
8-12 reps
12-15 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
8-12 reps
12-15 reps
RPE 9
RPE 9
2A
Bulgarian Split Squat (Dumbbell)
1
1
8-12 reps
12-15 reps
RPE 9
RPE 9
2B
Hip Thrust (Machine)
1
1
8-12 reps
12-15 reps
RPE 9
RPE 9
3
Hack Squat
1
1
8-12 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2-3 reps
4-6 reps
15-20 reps
88%
80%
60%
2
Romanian Deadlift (Barbell)
1
1
8-12 reps
6-8 reps
70%
75%
3
Deadlift (Barbell)
3
1 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
2-3 reps
4-6 reps
RPE 9
RPE 9
2
Bench Press (Barbell)
1
1
2-3 reps
4-6 reps
88%
80%
3
Barbell Row
1
1
2-3 reps
4-6 reps
88%
80%
4
Overhead Press (Barbell)
1
1
2-3 reps
4-6 reps
88%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Seated Overhead Press (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
3
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
4
Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
75%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
6-8 reps
8-12 reps
75%
70%
2
Bulgarian Split Squat (Barbell)
1
1
6-8 reps
8-12 reps
75%
70%
3
Romanian Deadlift (Barbell)
2
8-12 reps
70%
Week 1
1 / 2 Weeks
Day 1
1
Lat Pulldown
1 Set
1 Set
8-12 Reps
12-15 Reps
@9
@9
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
8-12 Reps
12-15 Reps
@9
@9
3A
Seal Row
1 Set
1 Set
8-12 Reps
12-15 Reps
@9
@9
3B
Chest Press (Machine)
1 Set
1 Set
8-12 Reps
12-15 Reps
@9
@9
4A
Reverse Pec Deck
1 Set
1 Set
8-12 Reps
12-15 Reps
@9
@9
4B
Pec Deck (Machine)
1 Set
1 Set
8-12 Reps
12-15 Reps
@9
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
2-3 Reps
4-6 Reps
15-20 Reps
88%
80%
60%
2
Romanian Deadlift (Barbell)
1 Set
1 Set
8-12 Reps
6-8 Reps
70%
75%
3
Deadlift (Barbell)
3 Sets
1 Reps
80%
Day 3
1
Lat Pulldown
1 Set
1 Set
6-8 Reps
8-12 Reps
@9
@9
2
Seated Overhead Press (Barbell)
1 Set
1 Set
6-8 Reps
8-12 Reps
@9
@9
3
Chest Supported Row (Dumbbell)
1 Set
1 Set
6-8 Reps
8-12 Reps
@9
@9
4
Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
8-12 Reps
75%
70%