logo
BoostcampPNG

Gale Lunch Crunch

by

Program Description

Workouts designed to build strength and increase hypertrophy during a sub-60 minute block. This 4-day weekly program features 2 olympic lifts with 4 auxillary exercises split between upper/lower body with anterior/posterior focuses depending on the day.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 19, 2025 12:59
  • Last Edited
    Aug 19, 2025 02:59
BlogBannerPC
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
BlogBannerPC
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
1
Bench Press (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
60%
65%
70%
2
Power Clean
1
1
1
5 reps
5 reps
5 reps
70%
75%
80%
3A
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
3B
Upright Row (Dumbbell)
2
10 reps
RPE 8
3C
Overhead Press (Dumbbell)
2
10 reps
RPE 8
4
Chest Fly (Cable)
2
12 reps
RPE 8.5
5
Dip (Bodyweight)
2
15+ reps
RPE 8
6
Cable Crunch
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
60%
65%
70%
2
Power Clean
1
1
1
5 reps
5 reps
5 reps
70%
75%
80%
3A
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
3B
Upright Row (Dumbbell)
2
10 reps
RPE 8
3C
Overhead Press (Dumbbell)
2
10 reps
RPE 8
4
Chest Fly (Cable)
2
12 reps
RPE 8.5
5
Dip (Bodyweight)
2
15+ reps
RPE 8
6
Cable Crunch
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
60%
65%
70%
2
Power Clean
1
1
2
5 reps
5 reps
5 reps
70%
75%
80%
3A
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
3B
Upright Row (Dumbbell)
2
10 reps
RPE 8
3C
Overhead Press (Dumbbell)
2
10 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
RPE 8.5
5
Dip (Bodyweight)
3
15+ reps
RPE 8
6
Cable Crunch
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
60%
65%
70%
2
Power Clean
1
1
2
5 reps
5 reps
5 reps
70%
75%
80%
3A
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
3B
Upright Row (Dumbbell)
2
10 reps
RPE 8
3C
Overhead Press (Dumbbell)
2
10 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
RPE 8.5
5
Dip (Bodyweight)
3
15+ reps
RPE 8
6
Cable Crunch
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
60%
65%
70%
2
Power Clean
1
1
2
5 reps
5 reps
5 reps
70%
75%
80%
3A
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
3B
Upright Row (Dumbbell)
2
10 reps
RPE 8
3C
Overhead Press (Dumbbell)
2
10 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
RPE 8.5
5
Dip (Bodyweight)
3
15+ reps
RPE 8
6
Cable Crunch
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
60%
65%
70%
2
Power Clean
1
1
2
5 reps
5 reps
5 reps
70%
75%
80%
3A
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
3B
Upright Row (Dumbbell)
2
10 reps
RPE 8
3C
Overhead Press (Dumbbell)
2
10 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
RPE 8.5
5
Dip (Bodyweight)
3
15+ reps
RPE 8
6
Cable Crunch
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
60%
65%
70%
2
Power Clean
1
1
3
5 reps
5 reps
5 reps
70%
75%
80%
3A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
3B
Upright Row (Dumbbell)
3
10 reps
RPE 8
3C
Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
RPE 8.5
5
Dip (Bodyweight)
3
15+ reps
RPE 8
6
Cable Crunch
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
60%
65%
70%
2
Power Clean
1
1
3
5 reps
5 reps
5 reps
70%
75%
80%
3A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
3B
Upright Row (Dumbbell)
3
10 reps
RPE 8
3C
Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
RPE 8.5
5
Dip (Bodyweight)
3
15+ reps
RPE 8
6
Cable Crunch
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
60%
65%
70%
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
75%
80%
3
Seated Hamstring Curl
1
1
12 reps
12 reps
80%
85%
4
Leg Extension
1
1
12 reps
12 reps
80%
85%
5A
Goblet Squat
2
10 reps
RPE 8
5B
Cossack Squat
2
10 reps
RPE 8
6
Lunge (Barbell)
3
6-8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
60%
65%
70%
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
75%
80%
3
Seated Hamstring Curl
1
1
12 reps
12 reps
80%
85%
4
Leg Extension
1
1
12 reps
12 reps
80%
85%
5A
Goblet Squat
2
10 reps
RPE 8
5B
Cossack Squat
2
10 reps
RPE 8
6
Lunge (Barbell)
3
6-8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
60%
65%
70%
2
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
70%
75%
80%
3
Seated Hamstring Curl
1
2
12 reps
12 reps
80%
85%
4
Leg Extension
1
2
12 reps
12 reps
80%
85%
5A
Goblet Squat
2
10 reps
RPE 8
5B
Cossack Squat
2
10 reps
RPE 8
6
Lunge (Barbell)
3
6-8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
60%
65%
70%
2
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
70%
75%
80%
3
Seated Hamstring Curl
1
2
12 reps
12 reps
80%
85%
4
Leg Extension
1
2
12 reps
12 reps
80%
85%
5A
Goblet Squat
2
10 reps
RPE 8
5B
Cossack Squat
2
10 reps
RPE 8
6
Lunge (Barbell)
3
6-8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
60%
65%
70%
2
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
70%
75%
80%
3
Seated Hamstring Curl
1
2
12 reps
12 reps
80%
85%
4
Leg Extension
1
2
12 reps
12 reps
80%
85%
5A
Goblet Squat
2
10 reps
RPE 8
5B
Cossack Squat
2
10 reps
RPE 8
6
Lunge (Barbell)
3
6-8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
60%
65%
70%
2
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
70%
75%
80%
3
Seated Hamstring Curl
1
2
12 reps
12 reps
80%
85%
4
Leg Extension
1
2
12 reps
12 reps
80%
85%
5A
Goblet Squat
2
10 reps
RPE 8
5B
Cossack Squat
2
10 reps
RPE 8
6
Lunge (Barbell)
3
6-8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
60%
65%
70%
2
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
70%
75%
80%
3
Seated Hamstring Curl
1
2
12 reps
12 reps
80%
85%
4
Leg Extension
1
2
12 reps
12 reps
80%
85%
5A
Goblet Squat
3
10 reps
RPE 8
5B
Cossack Squat
3
10 reps
RPE 8
6
Lunge (Barbell)
3
6-8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
60%
65%
70%
2
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
70%
75%
80%
3
Seated Hamstring Curl
1
2
12 reps
12 reps
80%
85%
4
Leg Extension
1
2
12 reps
12 reps
80%
85%
5A
Goblet Squat
3
10 reps
RPE 8
5B
Cossack Squat
3
10 reps
RPE 8
6
Lunge (Barbell)
3
6-8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
60%
65%
70%
2
Power Clean
1
1
1
5 reps
5 reps
5 reps
70%
75%
80%
3
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 8.5
4
Pullover (Dumbbell)
2
8-10 reps
RPE 8.5
5
Seated Row (Cable)
3
10-12 reps
RPE 8.5
6
Wood Chop
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
60%
65%
70%
2
Power Clean
1
1
1
5 reps
5 reps
5 reps
70%
75%
80%
3
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 8.5
4
Pullover (Dumbbell)
2
8-10 reps
RPE 8.5
5
Seated Row (Cable)
3
10-12 reps
RPE 8.5
6
Wood Chop
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
60%
65%
70%
2
Power Clean
1
1
2
5 reps
5 reps
5 reps
70%
75%
80%
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 8.5
4
Pullover (Dumbbell)
2
8-10 reps
RPE 8.5
5
Seated Row (Cable)
3
10-12 reps
RPE 8.5
6
Wood Chop
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
60%
65%
70%
2
Power Clean
1
1
2
5 reps
5 reps
5 reps
70%
75%
80%
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 8.5
4
Pullover (Dumbbell)
2
8-10 reps
RPE 8.5
5
Seated Row (Cable)
3
10-12 reps
RPE 8.5
6
Wood Chop
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
60%
65%
70%
2
Power Clean
1
1
2
5 reps
5 reps
5 reps
70%
75%
80%
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 8.5
4
Pullover (Dumbbell)
3
8-10 reps
RPE 8.5
5
Seated Row (Cable)
3
10-12 reps
RPE 8.5
6
Wood Chop
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
60%
65%
70%
2
Power Clean
1
1
2
5 reps
5 reps
5 reps
70%
75%
80%
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 8.5
4
Pullover (Dumbbell)
3
8-10 reps
RPE 8.5
5
Seated Row (Cable)
3
10-12 reps
RPE 8.5
6
Wood Chop
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
60%
65%
70%
2
Power Clean
1
1
3
5 reps
5 reps
5 reps
70%
75%
80%
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 8.5
4
Pullover (Dumbbell)
3
8-10 reps
RPE 8.5
5
Seated Row (Cable)
3
10-12 reps
RPE 8.5
6
Wood Chop
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
60%
65%
70%
2
Power Clean
1
1
3
5 reps
5 reps
5 reps
70%
75%
80%
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 8.5
4
Pullover (Dumbbell)
3
8-10 reps
RPE 8.5
5
Seated Row (Cable)
3
10-12 reps
RPE 8.5
6
Wood Chop
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
60%
65%
70%
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
75%
80%
3
Seated Hamstring Curl
1
1
12 reps
12 reps
80%
85%
4
Leg Extension
1
1
12 reps
12 reps
80%
85%
5A
Goblet Squat
2
10 reps
RPE 8
5B
Cossack Squat
2
10 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
60%
65%
70%
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
75%
80%
3
Seated Hamstring Curl
1
1
12 reps
12 reps
80%
85%
4
Leg Extension
1
1
12 reps
12 reps
80%
85%
5A
Goblet Squat
2
10 reps
RPE 8
5B
Cossack Squat
2
10 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
60%
65%
70%
2
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
70%
75%
80%
3
Seated Hamstring Curl
1
2
12 reps
12 reps
80%
85%
4
Leg Extension
1
2
12 reps
12 reps
80%
85%
5A
Goblet Squat
2
10 reps
RPE 8
5B
Cossack Squat
2
10 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
60%
65%
70%
2
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
70%
75%
80%
3
Seated Hamstring Curl
1
2
12 reps
12 reps
80%
85%
4
Leg Extension
1
2
12 reps
12 reps
80%
85%
5A
Goblet Squat
2
10 reps
RPE 8
5B
Cossack Squat
2
10 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
60%
65%
70%
2
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
70%
75%
80%
3
Seated Hamstring Curl
1
2
12 reps
12 reps
80%
85%
4
Leg Extension
1
2
12 reps
12 reps
80%
85%
5A
Goblet Squat
2
10 reps
RPE 8
5B
Cossack Squat
2
10 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
60%
65%
70%
2
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
70%
75%
80%
3
Seated Hamstring Curl
1
2
12 reps
12 reps
80%
85%
4
Leg Extension
1
2
12 reps
12 reps
80%
85%
5A
Goblet Squat
2
10 reps
RPE 8
5B
Cossack Squat
2
10 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
60%
65%
70%
2
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
70%
75%
80%
3
Seated Hamstring Curl
1
2
12 reps
12 reps
80%
85%
4
Leg Extension
1
2
12 reps
12 reps
80%
85%
5A
Goblet Squat
3
10 reps
RPE 8
5B
Cossack Squat
3
10 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
60%
65%
70%
2
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
70%
75%
80%
3
Seated Hamstring Curl
1
2
12 reps
12 reps
80%
85%
4
Leg Extension
1
2
12 reps
12 reps
80%
85%
5A
Goblet Squat
3
10 reps
RPE 8
5B
Cossack Squat
3
10 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8.5
Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
60%
65%
70%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
75%
80%
3
Seated Hamstring Curl
1 Set
1 Set
12 Reps
12 Reps
80%
85%
4
Leg Extension
1 Set
1 Set
12 Reps
12 Reps
80%
85%
5A
Goblet Squat
2 Sets
10 Reps
@8
5B
Cossack Squat
2 Sets
10 Reps
@8
6
Lunge (Barbell)
3 Sets
6-8 Reps
@8.5
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
60%
65%
70%
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
75%
80%
3
Seated Hamstring Curl
1 Set
1 Set
12 Reps
12 Reps
80%
85%
4
Leg Extension
1 Set
1 Set
12 Reps
12 Reps
80%
85%
5A
Goblet Squat
2 Sets
10 Reps
@8
5B
Cossack Squat
2 Sets
10 Reps
@8
6
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8.5
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
60%
65%
70%
2
Power Clean
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
75%
80%
3
Rear Delt Fly (Dumbbell)
2 Sets
10-12 Reps
@8.5
4
Pullover (Dumbbell)
2 Sets
8-10 Reps
@8.5
5
Seated Row (Cable)
3 Sets
10-12 Reps
@8.5
6
Wood Chop
3 Sets
10 Reps
@8.5
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
60%
65%
70%
2
Power Clean
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
75%
80%
3A
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@8
3B
Upright Row (Dumbbell)
2 Sets
10 Reps
@8
3C
Overhead Press (Dumbbell)
2 Sets
10 Reps
@8
4
Chest Fly (Cable)
2 Sets
12 Reps
@8.5
5
Dip (Bodyweight)
2 Sets
15+ Reps
@8
6
Cable Crunch
3 Sets
10 Reps
@8.5