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BoostcampPNG

Basebuilding for Strength and Conditioning

by VylanFit

Program Description

No one is expected to be able to do 20 pull ups straight off the bat. 1 clean rep with a few seconds rest off the bar 20 times is more than acceptable. Yes it’s time consuming. Yes it’s effective

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Nov 15, 2025 12:50
  • Last Edited
    Nov 15, 2025 02:31
Muscle Engagement
Front
Back
MuscleSet
Other
9.2%
Abs
9.1%
Quadriceps
8%
Lats
6.9%
Front Delts
6.7%
Triceps
6.6%
Glutes
6.5%
Middle Delts
6.3%
Upper Back
5.9%
Hamstrings
5%
Chest
4.7%
Biceps
4%
Lower Back
4%
Forearms
2.7%
Adductors
2.6%
Cardio
2.1%
Calves
2.1%
Abductors
2.1%
Neck
2.1%
Rear Delts
2.1%
Full-Body
1.1%
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
20 reps
-
1B
Push Up
3
20 reps
-
1C
Sit Up
3
20 reps
-
1D
Lunge (Dumbbell)
3
20 reps
-
1E
Kettlebell Clean and Press
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
30 reps
-
1B
Push Up
3
30 reps
-
1C
Sit Up
3
30 reps
-
1D
Lunge (Dumbbell)
3
30 reps
-
1E
Kettlebell Clean and Press
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
40 reps
-
1B
Push Up
3
40 reps
-
1C
Sit Up
3
40 reps
-
1D
Lunge (Dumbbell)
3
40 reps
-
1E
Kettlebell Clean and Press
3
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
50 reps
-
1B
Push Up
1
50 reps
-
1C
Sit Up
1
50 reps
-
1D
Lunge (Dumbbell)
1
50 reps
-
1E
Kettlebell Clean and Press
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
50 reps
-
1B
Push Up
3
50 reps
-
1C
Sit Up
3
50 reps
-
1D
Lunge (Dumbbell)
3
50 reps
-
1E
Kettlebell Clean and Press
3
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
1B
Push Up
3
AMRAP
RPE 10
1C
Sit Up
3
AMRAP
RPE 10
2
Trap Bar Deadlift
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
Zercher Reverse Lunge
3
5 reps
RPE 8
5
Suitcase Carry
4
2 mins
RPE 8
6
Windmill (Kettlebell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
1B
Push Up
3
AMRAP
RPE 10
1C
Sit Up
3
AMRAP
RPE 10
2
Trap Bar Deadlift
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
Zercher Reverse Lunge
3
5 reps
RPE 8
5
Suitcase Carry
4
2 mins
RPE 8
6
Windmill (Kettlebell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
1B
Push Up
3
AMRAP
RPE 10
1C
Sit Up
3
AMRAP
RPE 10
2
Trap Bar Deadlift
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
Zercher Reverse Lunge
3
5 reps
RPE 8
5
Suitcase Carry
4
2 mins
RPE 8
6
Windmill (Kettlebell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
50 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
50 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
1B
Push Up
3
AMRAP
RPE 10
1C
Sit Up
3
AMRAP
RPE 10
2
Trap Bar Deadlift
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
Zercher Reverse Lunge
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
1B
Push Up
3
AMRAP
RPE 10
1C
Sit Up
3
AMRAP
RPE 10
2
Trap Bar Deadlift
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
Zercher Reverse Lunge
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
1B
Push Up
3
AMRAP
RPE 10
1C
Sit Up
3
AMRAP
RPE 10
2
Trap Bar Deadlift
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
Zercher Reverse Lunge
3
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
20 reps
-
1B
Push Up
2
20 reps
-
1C
Sit Up
2
20 reps
-
1D
Lunge (Dumbbell)
2
20 reps
-
1E
Kettlebell Clean and Press
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
30 reps
-
1B
Push Up
2
30 reps
-
1C
Sit Up
2
30 reps
-
1D
Lunge (Dumbbell)
2
30 reps
-
1E
Kettlebell Clean and Press
2
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
40 reps
-
1B
Push Up
2
40 reps
-
1C
Sit Up
2
40 reps
-
1D
Lunge (Dumbbell)
2
40 reps
-
1E
Kettlebell Clean and Press
2
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
50 reps
-
1B
Push Up
1
50 reps
-
1C
Sit Up
1
50 reps
-
1D
Lunge (Dumbbell)
1
50 reps
-
1E
Kettlebell Clean and Press
1
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
50 reps
-
1B
Push Up
2
50 reps
-
1C
Sit Up
2
50 reps
-
1D
Lunge (Dumbbell)
2
50 reps
-
1E
Kettlebell Clean and Press
2
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
1B
Run
10
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
1B
Run
10
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
1B
Run
10
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
35-120 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
45-120 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
55-120 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-120 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
45-120 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-60 mins
-
Week 1
1 / 8 Weeks
Day 1
1A
Pull-Up (Bodyweight)
3 Sets
20 Reps
-
1B
Push Up
3 Sets
20 Reps
-
1C
Sit Up
3 Sets
20 Reps
-
1D
Lunge (Dumbbell)
3 Sets
20 Reps
-
1E
Kettlebell Clean and Press
3 Sets
20 Reps
-
Day 2
1
Cardio (Zone 2)
1 Set
30 mins
-
Day 3
1
Cardio (Zone 2)
1 Set
30 mins
-
Day 5
1
Cardio (LISS)
1 Set
35-120 mins
-
Day 4
1A
Pull-Up (Bodyweight)
2 Sets
20 Reps
-
1B
Push Up
2 Sets
20 Reps
-
1C
Sit Up
2 Sets
20 Reps
-
1D
Lunge (Dumbbell)
2 Sets
20 Reps
-
1E
Kettlebell Clean and Press
2 Sets
20 Reps
-