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BoostcampPNG

TB OP CAP

by John L.

Program Description

.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 14, 2025 11:11
  • Last Edited
    Sep 26, 2025 08:45
Muscle Engagement
Front
Back
MuscleSet
Lats
25.5%
Upper Back
22.7%
Biceps
10.6%
Abs
8.3%
Chest
6.3%
Quadriceps
5.7%
Glutes
4.5%
Triceps
3.8%
Lower Back
3.2%
Hamstrings
3.2%
Other
2.7%
Front Delts
2.5%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-3 reps
RPE 8-10
2
Front Squat (Barbell)
3
5-10 reps
65%
3
T-Bar Row
3
5-10 reps
65%
4
Pull-Up (Weighted)
5
5 reps
65%
5
Yoke Carry
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-3 reps
RPE 8-10
2
Front Squat (Barbell)
3
5-10 reps
70%
3
T-Bar Row
3
5-10 reps
70%
4
Pull-Up (Weighted)
5
5 reps
70%
5
Yoke Carry
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-3 reps
RPE 8-10
2
Front Squat (Barbell)
3
5-10 reps
75%
3
T-Bar Row
3
5-10 reps
75%
4
Pull-Up (Weighted)
5
5 reps
75%
5
Yoke Carry
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-3 reps
RPE 8-10
2
Front Squat (Barbell)
3
5-10 reps
65%
3
T-Bar Row
3
5-10 reps
65%
4
Pull-Up (Weighted)
5
5 reps
65%
5
Yoke Carry
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-3 reps
RPE 8-10
2
Front Squat (Barbell)
3
5-10 reps
70%
3
T-Bar Row
3
5-10 reps
70%
4
Pull-Up (Weighted)
5
5 reps
70%
5
Yoke Carry
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-3 reps
RPE 8-10
2
Front Squat (Barbell)
3
5-10 reps
75%
3
T-Bar Row
3
5-10 reps
75%
4
Pull-Up (Weighted)
5
5 reps
75%
5
Yoke Carry
1
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 6
2
Pull-Up (Weighted)
1
1
1
2
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Ab Wheel
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 6
2A
Pull-Up (Weighted)
1
1
1
2
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
2B
Ab Wheel
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 6
2A
Pull-Up (Weighted)
1
1
1
2
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
2B
Ab Wheel
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 6
2
Pull-Up (Weighted)
1
1
1
2
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Ab Wheel
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
90-120 mins
RPE 6
2A
Pull-Up (Weighted)
1
1
1
2
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
2B
Ab Wheel
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
90-120 mins
RPE 6
2A
Pull-Up (Weighted)
1
1
1
2
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
2B
Ab Wheel
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1-3 reps
RPE 8-10
2
Bench Press (Barbell)
3
5-10 reps
65%
3
T-Bar Row
3
5-10 reps
65%
4
Pull-Up (Weighted)
5
5 reps
65%
5
Farmer's Walk (Weighted)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1-3 reps
RPE 8-10
2
Bench Press (Barbell)
3
5-10 reps
70%
3
T-Bar Row
3
5-10 reps
70%
4
Pull-Up (Weighted)
5
5 reps
70%
5
Farmer's Walk (Weighted)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1-3 reps
RPE 8-10
2
Bench Press (Barbell)
3
5-10 reps
75%
3
T-Bar Row
3
5-10 reps
75%
4
Pull-Up (Weighted)
5
5 reps
75%
5
Farmer's Walk (Weighted)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1-3 reps
RPE 8-10
2
Bench Press (Barbell)
3
5-10 reps
65%
3
T-Bar Row
3
5-10 reps
65%
4
Pull-Up (Weighted)
5
5 reps
65%
5
Farmer's Walk (Weighted)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1-3 reps
RPE 8-10
2
Bench Press (Barbell)
3
5-10 reps
70%
3
T-Bar Row
3
5-10 reps
70%
4
Pull-Up (Weighted)
5
5 reps
70%
5
Farmer's Walk (Weighted)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1-3 reps
RPE 8-10
2
Bench Press (Barbell)
3
5-10 reps
75%
3
T-Bar Row
3
5-10 reps
75%
4
Pull-Up (Weighted)
5
5 reps
75%
5
Farmer's Walk (Weighted)
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 6
2A
Ab Wheel
1
-
2B
Pull-Up (Weighted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 6
2A
Pull-Up (Weighted)
1
1
1
2
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
2B
Ab Wheel
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 6
2A
Pull-Up (Weighted)
1
1
1
2
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
2B
Ab Wheel
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 6
2A
Ab Wheel
1
-
2B
Pull-Up (Weighted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 6
2A
Pull-Up (Weighted)
1
1
1
2
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
2B
Ab Wheel
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 6
2A
Pull-Up (Weighted)
1
1
1
2
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
2B
Ab Wheel
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8-9
2
Bench Press (Barbell)
3
5-10 reps
65%
3
Pull-Up (Weighted)
5
5 reps
65%
4
Sandbag Over Bar
1
10 mins
100%
5
Plank & Shank
1
10 mins
-
6
Plank & Shank
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
90%
70%
2
Bench Press (Barbell)
3
5-10 reps
70%
3
Pull-Up (Weighted)
5
5 reps
70%
4
Sandbag Over Bar
1
10 mins
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
90%
75%
2
Bench Press (Barbell)
3
5-10 reps
75%
3
Pull-Up (Weighted)
5
5 reps
75%
4
Sandbag Over Bar
1
10 mins
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8-9
2
Bench Press (Barbell)
3
5-10 reps
65%
3
Pull-Up (Weighted)
5
5 reps
65%
4
Sandbag Over Bar
1
10 mins
100%
5
Plank & Shank
1
10 mins
-
6
Plank & Shank
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
90%
70%
2
Bench Press (Barbell)
3
5-10 reps
70%
3
Pull-Up (Weighted)
5
5 reps
70%
4
Sandbag Over Bar
1
10 mins
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
90%
75%
2
Bench Press (Barbell)
3
5-10 reps
75%
3
Pull-Up (Weighted)
5
5 reps
75%
4
Sandbag Over Bar
1
10 mins
100%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
90-120 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
90-120 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
90-120 mins
RPE 6
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1-3 Reps
@8-10
2
Front Squat (Barbell)
3 Sets
5-10 Reps
65%
3
T-Bar Row
3 Sets
5-10 Reps
65%
4
Pull-Up (Weighted)
5 Sets
5 Reps
65%
5
Yoke Carry
1 Set
10 Reps
@8
Day 2
1
Run
1 Set
30-60 mins
@6
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
2 Sets
5 Reps
4 Reps
3 Reps
2 Reps
@7
@7
@7
@7
3
Ab Wheel
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
-
-
-
-
-
Day 3
1
Front Squat (Barbell)
1 Set
1-3 Reps
@8-10
2
Bench Press (Barbell)
3 Sets
5-10 Reps
65%
3
T-Bar Row
3 Sets
5-10 Reps
65%
4
Pull-Up (Weighted)
5 Sets
5 Reps
65%
5
Farmer's Walk (Weighted)
1 Set
10 mins
-
Day 4
1
Run
1 Set
30-60 mins
@6
2A
Ab Wheel
1 Set
-
2B
Pull-Up (Weighted)
1 Set
-
Day 5
1
Deadlift (Barbell)
1 Set
5 Reps
@8-9
2
Bench Press (Barbell)
3 Sets
5-10 Reps
65%
3
Pull-Up (Weighted)
5 Sets
5 Reps
65%
4
Sandbag Over Bar
1 Set
10 mins
100%
5
Plank & Shank
1 Set
10 mins
-
6
Plank & Shank
1 Set
10 mins
-
Day 6
1
Run
1 Set
60-90 mins
@6