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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
    Sep 28, 2025 11:31
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
-