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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
Chest
14.7%
Lats
13.3%
Triceps
11.8%
Front Delts
10.3%
Biceps
9.6%
Abs
8.8%
Hamstrings
5.9%
Upper Back
5.9%
Quadriceps
5.2%
Glutes
5.2%
Middle Delts
3.7%
Lower Back
2.9%
Other
1.2%
Adductors
0.7%
Forearms
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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