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BoostcampPNG

Foundations

by Tom Z.

Program Description

To ensure the survival of John Connor.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 29, 2025 09:48
  • Last Edited
    Oct 30, 2025 01:34
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.6%
Front Delts
14.6%
Chest
11.7%
Lats
11.7%
Quadriceps
8.7%
Biceps
8.7%
Abs
7.3%
Upper Back
5.8%
Glutes
4.4%
Hamstrings
4.4%
Middle Delts
2.9%
Adductors
1.5%
Lower Back
1.5%
Forearms
1.5%
Other
1%
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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
Bench Press (Barbell)
3
12 reps
RPE 8
1B
AbMat Sit Up
3
20 reps
RPE 8
2A
Push Up
3
15 reps
RPE 8
2B
V-Up
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
12 reps
RPE 8
1B
AbMat Sit Up
3
20 reps
RPE 8
2A
Push Up
3
15 reps
RPE 8
2B
V-Up
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
12 reps
RPE 8
1B
AbMat Sit Up
3
20 reps
RPE 8
2A
Push Up
3
15 reps
RPE 8
2B
V-Up
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
12 reps
RPE 8
1B
AbMat Sit Up
3
20 reps
RPE 8
2A
Push Up
3
15 reps
RPE 8
2B
V-Up
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
12 reps
RPE 8
1B
AbMat Sit Up
3
20 reps
RPE 8
2A
Push Up
3
15 reps
RPE 8
2B
V-Up
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
12 reps
RPE 8
1B
AbMat Sit Up
3
20 reps
RPE 8
2A
Push Up
3
15 reps
RPE 8
2B
V-Up
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
12 reps
RPE 8
1B
AbMat Sit Up
3
20 reps
RPE 8
2A
Push Up
3
15 reps
RPE 8
2B
V-Up
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
12 reps
RPE 8
1B
AbMat Sit Up
3
20 reps
RPE 8
2A
Push Up
3
15 reps
RPE 8
2B
V-Up
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Barbell)
3
10 reps
RPE 8
1B
Pull-Up (Weighted)
3
10 reps
RPE 8
2A
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
2B
Ring Row
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Barbell)
3
10 reps
RPE 8
1B
Pull-Up (Weighted)
3
10 reps
RPE 8
2A
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
2B
Ring Row
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Barbell)
3
10 reps
RPE 8
1B
Pull-Up (Weighted)
3
10 reps
RPE 8
2A
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
2B
Ring Row
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Barbell)
3
10 reps
RPE 8
1B
Pull-Up (Weighted)
3
10 reps
RPE 8
2A
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
2B
Ring Row
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Barbell)
3
10 reps
RPE 8
1B
Pull-Up (Weighted)
3
10 reps
RPE 8
2A
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
2B
Ring Row
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Barbell)
3
10 reps
RPE 8
1B
Pull-Up (Weighted)
3
10 reps
RPE 8
2A
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
2B
Ring Row
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Barbell)
3
10 reps
RPE 8
1B
Pull-Up (Weighted)
3
10 reps
RPE 8
2A
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
2B
Ring Row
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Barbell)
3
10 reps
RPE 8
1B
Pull-Up (Weighted)
3
10 reps
RPE 8
2A
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
2B
Ring Row
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
3
10 reps
RPE 8
1B
AbMat Sit Up
3
20 reps
RPE 8
2A
Ring Overhead Extension
3
12 reps
RPE 8
2B
Bicep Curl (Barbell)
3
12 reps
RPE 8
2C
V-Up
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
3
10 reps
RPE 8
1B
AbMat Sit Up
3
20 reps
RPE 8
2A
Ring Overhead Extension
3
12 reps
RPE 8
2B
Bicep Curl (Barbell)
3
12 reps
RPE 8
2C
V-Up
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
3
10 reps
RPE 8
1B
AbMat Sit Up
3
20 reps
RPE 8
2A
Ring Overhead Extension
3
12 reps
RPE 8
2B
Bicep Curl (Barbell)
3
12 reps
RPE 8
2C
V-Up
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
3
10 reps
RPE 8
1B
AbMat Sit Up
3
20 reps
RPE 8
2A
Ring Overhead Extension
3
12 reps
RPE 8
2B
Bicep Curl (Barbell)
3
12 reps
RPE 8
2C
V-Up
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
3
10 reps
RPE 8
1B
AbMat Sit Up
3
20 reps
RPE 8
2A
Ring Overhead Extension
3
12 reps
RPE 8
2B
Bicep Curl (Barbell)
3
12 reps
RPE 8
2C
V-Up
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
3
10 reps
RPE 8
1B
AbMat Sit Up
3
20 reps
RPE 8
2A
Ring Overhead Extension
3
12 reps
RPE 8
2B
Bicep Curl (Barbell)
3
12 reps
RPE 8
2C
V-Up
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
3
10 reps
RPE 8
1B
AbMat Sit Up
3
20 reps
RPE 8
2A
Ring Overhead Extension
3
12 reps
RPE 8
2B
Bicep Curl (Barbell)
3
12 reps
RPE 8
2C
V-Up
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
3
10 reps
RPE 8
1B
AbMat Sit Up
3
20 reps
RPE 8
2A
Ring Overhead Extension
3
12 reps
RPE 8
2B
Bicep Curl (Barbell)
3
12 reps
RPE 8
2C
V-Up
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
3 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
12 reps
RPE 8
1B
Pull-Up (Weighted)
3
10 reps
RPE 8
2A
Ring Push Up
3
10 reps
RPE 8
2B
Ring Row
3
12 reps
RPE 8
2C
AbMat Sit Up
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
12 reps
RPE 8
1B
Pull-Up (Weighted)
3
10 reps
RPE 8
2A
Ring Push Up
3
10 reps
RPE 8
2B
Ring Row
3
12 reps
RPE 8
2C
AbMat Sit Up
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
12 reps
RPE 8
1B
Pull-Up (Weighted)
3
10 reps
RPE 8
2A
Ring Push Up
3
10 reps
RPE 8
2B
Ring Row
3
12 reps
RPE 8
2C
AbMat Sit Up
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
12 reps
RPE 8
1B
Pull-Up (Weighted)
3
10 reps
RPE 8
2A
Ring Push Up
3
10 reps
RPE 8
2B
Ring Row
3
12 reps
RPE 8
2C
AbMat Sit Up
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
12 reps
RPE 8
1B
Pull-Up (Weighted)
3
10 reps
RPE 8
2A
Ring Push Up
3
10 reps
RPE 8
2B
Ring Row
3
12 reps
RPE 8
2C
AbMat Sit Up
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
12 reps
RPE 8
1B
Pull-Up (Weighted)
3
10 reps
RPE 8
2A
Ring Push Up
3
10 reps
RPE 8
2B
Ring Row
3
12 reps
RPE 8
2C
AbMat Sit Up
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
12 reps
RPE 8
1B
Pull-Up (Weighted)
3
10 reps
RPE 8
2A
Ring Push Up
3
10 reps
RPE 8
2B
Ring Row
3
12 reps
RPE 8
2C
AbMat Sit Up
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
12 reps
RPE 8
1B
Pull-Up (Weighted)
3
10 reps
RPE 8
2A
Ring Push Up
3
10 reps
RPE 8
2B
Ring Row
3
12 reps
RPE 8
2C
AbMat Sit Up
3
20 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
1B
AbMat Sit Up
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8
@8
2A
Push Up
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
2B
V-Up
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
Day 2
1A
Lunge (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
1B
Pull-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2A
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2B
Ring Row
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
Day 3
1A
Push Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
1B
AbMat Sit Up
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8
@8
2A
Ring Overhead Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
2B
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
2C
V-Up
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
Day 4
1
Run
1 Set
3 Reps
@8
Day 5
1A
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
1B
Pull-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2A
Ring Push Up
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2B
Ring Row
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
2C
AbMat Sit Up
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8
@8