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BoostcampPNG

Bouldering Progression 1.0

by Noah:D

Program Description

This can be used by climbers of all levels, and will be especially helpful for novice-intermediate climbers. It will help us to both create power on the wall, and improve in our technique.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodyweight Fitness, Athletics
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    150 minutes
  • Created
    Sep 26, 2025 07:56
  • Last Edited
    Oct 04, 2025 01:05

Summary

Embark on an 8-week journey with the Bouldering Progression 1.0 program, designed for climbers looking to enhance their skills and strength. This program features four training days each week, focusing on a mix of bodyweight exercises, weighted movements, and cardio to build endurance and power. You'll engage in targeted workouts like weighted pull-ups, dumbbell lunges, and dynamic circuits, all tailored to elevate your bouldering performance. Whether you're tackling gym projects or refining your technique, this structured plan will help you reach new heights in your climbing journey.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.2%
Lats
14.6%
Abs
11%
Biceps
8.5%
Cardio
8.1%
Triceps
6.7%
Quadriceps
6.1%
Front Delts
6.1%
Middle Delts
6.1%
Chest
4.9%
Glutes
4.9%
Other
4.1%
Hamstrings
1.8%
Adductors
0.6%
Rear Delts
0.6%
Forearms
0.6%
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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
1
Stretching
1
15 mins
-
2
Cardio
1
1
45 mins
30 mins
RPE 9
RPE 6
3
Lunge (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
5
Hanging Toes To Bar
3
7 reps
-
6
Chin-Up (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
7
Dip (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
2
Cardio
1
1
45 mins
30 mins
RPE 9
RPE 6
3
Lunge (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
5
Hanging Toes To Bar
3
7 reps
-
6
Chin-Up (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
7
Dip (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
2
Cardio
1
1
45 mins
30 mins
RPE 9
RPE 6
3
Lunge (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
5
Hanging Toes To Bar
3
7 reps
-
6
Chin-Up (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
7
Dip (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
2
Cardio
1
1
45 mins
30 mins
RPE 9
RPE 6
3
Lunge (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
5
Hanging Toes To Bar
3
7 reps
-
6
Chin-Up (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
7
Dip (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
2
Cardio
1
1
45 mins
30 mins
RPE 9
RPE 6
3
Lunge (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
5
Hanging Toes To Bar
3
7 reps
-
6
Chin-Up (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
7
Dip (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
2
Cardio
1
1
45 mins
30 mins
RPE 9
RPE 6
3
Lunge (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
5
Hanging Toes To Bar
3
7 reps
-
6
Chin-Up (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
7
Dip (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
2
Cardio
1
1
45 mins
30 mins
RPE 9
RPE 6
3
Lunge (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
5
Hanging Toes To Bar
3
7 reps
-
6
Chin-Up (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
7
Dip (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
2
Cardio
1
1
45 mins
30 mins
RPE 9
RPE 6
3
Lunge (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
5
Hanging Toes To Bar
3
7 reps
-
6
Chin-Up (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
7
Dip (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
2
Cardio
1
1
45 mins
30 mins
RPE 9
RPE 6
3
Bench Press (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
5
Overhead Press (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
7
V-Up
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
2
Cardio
1
1
45 mins
30 mins
RPE 9
RPE 6
3
Bench Press (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
5
Overhead Press (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
7
V-Up
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
2
Cardio
1
1
45 mins
30 mins
RPE 9
RPE 6
3
Bench Press (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
5
Overhead Press (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
7
V-Up
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
2
Cardio
1
1
45 mins
30 mins
RPE 9
RPE 6
3
Bench Press (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
5
Overhead Press (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
7
V-Up
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
2
Cardio
1
1
45 mins
30 mins
RPE 9
RPE 6
3
Bench Press (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
5
Overhead Press (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
7
V-Up
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
2
Cardio
1
1
45 mins
30 mins
RPE 9
RPE 6
3
Bench Press (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
5
Overhead Press (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
7
V-Up
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
2
Cardio
1
1
45 mins
30 mins
RPE 9
RPE 6
3
Bench Press (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
5
Overhead Press (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
7
V-Up
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
2
Cardio
1
1
45 mins
30 mins
RPE 9
RPE 6
3
Bench Press (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
5
Overhead Press (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
7
V-Up
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
2
Cardio
1
1
45 mins
30 mins
RPE 8.5
RPE 6
3
Clean Deadlift
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
7 reps
4 reps
7 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
6
Dumbbell Row
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
7
Lying Leg Raise
3
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
2
Cardio
1
1
45 mins
30 mins
RPE 8.5
RPE 6
3
Clean Deadlift
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
7 reps
4 reps
7 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
6
Dumbbell Row
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
7
Lying Leg Raise
3
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
2
Cardio
1
1
45 mins
30 mins
RPE 8.5
RPE 6
3
Clean Deadlift
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
7 reps
4 reps
7 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
6
Dumbbell Row
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
7
Lying Leg Raise
3
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
2
Cardio
1
1
45 mins
30 mins
RPE 8.5
RPE 6
3
Clean Deadlift
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
7 reps
4 reps
7 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
6
Dumbbell Row
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
7
Lying Leg Raise
3
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
2
Cardio
1
1
45 mins
30 mins
RPE 8.5
RPE 6
3
Clean Deadlift
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
7 reps
4 reps
7 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
6
Dumbbell Row
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
7
Lying Leg Raise
3
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
2
Cardio
1
1
45 mins
30 mins
RPE 8.5
RPE 6
3
Clean Deadlift
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
7 reps
4 reps
7 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
6
Dumbbell Row
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
7
Lying Leg Raise
3
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
2
Cardio
1
1
45 mins
30 mins
RPE 8.5
RPE 6
3
Clean Deadlift
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
7 reps
4 reps
7 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
6
Dumbbell Row
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
7
Lying Leg Raise
3
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
2
Cardio
1
1
45 mins
30 mins
RPE 8.5
RPE 6
3
Clean Deadlift
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
7 reps
4 reps
7 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
6
Dumbbell Row
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
7
Lying Leg Raise
3
7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
2
Cardio
1
1
60 mins
30 mins
RPE 9
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
2
Cardio
1
1
60 mins
30 mins
RPE 9
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
2
Cardio
1
1
60 mins
30 mins
RPE 9
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
2
Cardio
1
1
60 mins
30 mins
RPE 9
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
2
Cardio
1
1
60 mins
30 mins
RPE 9
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
2
Cardio
1
1
60 mins
30 mins
RPE 9
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
2
Cardio
1
1
60 mins
30 mins
RPE 9
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
2
Cardio
1
1
60 mins
30 mins
RPE 9
RPE 6
Week 1
1 / 8 Weeks
Day 1
1
Stretching
1 Set
15 mins
-
2
Cardio
1 Set
1 Set
45 mins
30 mins
@9
@6
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@9
@10
4
Pull-Up (Weighted)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@9
@10
5
Hanging Toes To Bar
3 Sets
7 Reps
-
6
Chin-Up (Weighted)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@9
@10
7
Dip (Weighted)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@9
@10
Day 2
1
Stretching
1 Set
15 mins
-
2
Cardio
1 Set
1 Set
45 mins
30 mins
@9
@6
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@9
@10
4
Pull-Up (Weighted)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@9
@10
5
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@9
@10
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@9
@10
7
V-Up
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@9
@10
Day 4
1
Stretching
1 Set
15 mins
-
2
Cardio
1 Set
1 Set
60 mins
30 mins
@9
@6
Day 3
1
Stretching
1 Set
15 mins
-
2
Cardio
1 Set
1 Set
45 mins
30 mins
@8.5
@6
3
Clean Deadlift
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@9
@10
4
Pull-Up (Weighted)
1 Set
1 Set
1 Set
7 Reps
4 Reps
7 Reps
@8
@9
@10
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@9
@10
6
Dumbbell Row
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@9
@10
7
Lying Leg Raise
3 Sets
7 Reps
-