ACOWBOYSHEAVYLOAD

by Tim S.

Program Description

For athletes wanting to build a foundation

Program Overview

Level
Intermediate
Goal
Athletics
Equipment
Garage Gym
Program Length
6 weeks
Created
Oct 28, 2025 07:46
Last Edited
Oct 28, 2025 08:54

Muscle Engagement

Front

Back

MuscleSet

Upper Back

18.2%

Lats

16.9%

Middle Delts

11.7%

Front Delts

10%

Quadriceps

8.7%

Lower Back

6.5%

Chest

6.5%

Biceps

4.3%

Glutes

4.3%

Triceps

3.9%

Rear Delts

3.9%

Hamstrings

2.6%

Abs

1.7%

Adductors

0.9%

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

1A

Slider Hamstring Curls

2

15 reps

-

1B

Bent Over Row (Barbell)

2

15 reps

RPE 7

2A

High Pull

4

5 reps

-

2B

Single Leg Glute Bridge (Plyo)

4

5 reps

-

2C

Banded KB Swing

4

5 reps

-

3A

Palof Press ABCs

3

1 reps

-

3B

Pull-Up (Band)

3

5 reps

RPE 8

3C

Rotational Med Ball Pass

3

5 reps

-

4

Superman

2

-

Day 1

1A

Slider Hamstring Curls

2

15 reps

-

1B

Bent Over Row (Barbell)

2

15 reps

RPE 7

2A

High Pull

4

4 reps

-

2B

Single Leg Glute Bridge (Plyo)

4

5 reps

-

2C

Banded KB Swing

4

5 reps

-

3A

Palof Press ABCs

3

1 reps

-

3B

Pull-Up (Band)

3

5 reps

RPE 8

3C

Rotational Med Ball Pass

3

5 reps

-

4

Superman

2

-

Day 1

No exercises added to this day

Day 1

No exercises added to this day

Day 1

No exercises added to this day

Day 1

No exercises added to this day

Day 2

1A

Plyo Push Up

2

15 reps

-

1B

Goblet Squat

2

15 reps

RPE 7

2A

Plyo Step Up

3

5 reps

RPE 4

2B

Bulgarian Split Squat (Paused) Safety Bar

3

5 reps

RPE 8

2C

Plyo Lunge

3

5 reps

-

3A

Landmine Clean And Press

3

5 reps

RPE 7

3B

Bench Press (Paused)

3

5 reps

85%

3C

Shoulder YTWL

3

15 reps

-

4

Plate Raise

1

50 reps

-

Day 2

1A

Plyo Push Up

2

15 reps

-

1B

Goblet Squat

2

15 reps

RPE 7

2A

Plyo Step Up

3

5 reps

RPE 4

2B

Bulgarian Split Squat (Paused) Safety Bar

3

5 reps

RPE 8

2C

Plyo Lunge

3

5 reps

-

3A

Landmine Clean And Press

3

5 reps

RPE 7

3B

Bench Press (Paused)

3

5 reps

85%

3C

Shoulder YTWL

3

15 reps

-

4

Plate Raise

1

50 reps

-

Day 3

1

Rower

7

RPE 10

Day 3

1

Rower

7

RPE 10

Day 1

1A

Slider Hamstring Curls

2 Sets

15 Reps

-

1B

Bent Over Row (Barbell)

2 Sets

15 Reps

@7

2A

High Pull

4 Sets

5 Reps

-

2B

Single Leg Glute Bridge (Plyo)

4 Sets

5 Reps

-

2C

Banded KB Swing

4 Sets

5 Reps

-

3A

Palof Press ABCs

3 Sets

1 Reps

-

3B

Pull-Up (Band)

3 Sets

5 Reps

@8

3C

Rotational Med Ball Pass

3 Sets

5 Reps

-

4

Superman

2 Sets

-

Day 2

1A

Plyo Push Up

2 Sets

15 Reps

-

1B

Goblet Squat

2 Sets

15 Reps

@7

2A

Plyo Step Up

3 Sets

5 Reps

@4

2B

Bulgarian Split Squat (Paused) Safety Bar

3 Sets

5 Reps

@8

2C

Plyo Lunge

3 Sets

5 Reps

-

3A

Landmine Clean And Press

3 Sets

5 Reps

@7

3B

Bench Press (Paused)

3 Sets

5 Reps

85%

3C

Shoulder YTWL

3 Sets

15 Reps

-

4

Plate Raise

1 Set

50 Reps

-

Day 3

1

Rower

7 Sets

@10