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12 Week Conditioning

by Josiah M.
14 athletes joined

Program Description

Designed to build muscle movement patterns, tendon and ligament strength, and create the habit of regular resistance training No

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Nov 04, 2024 01:12
  • Last Edited
    Jun 18, 2025 10:28

Summary

Transform your fitness journey with the 12 Week Conditioning program, designed for those ready to elevate their training. This comprehensive plan spans three days a week, blending strength and cardio exercises to boost your endurance and overall fitness. You'll engage in a variety of movements, from dumbbell floor presses to intense air bike intervals, ensuring a balanced approach to conditioning. Perfect for any garage gym, this program will challenge you and keep you motivated as you progress over the next 12 weeks. Get ready to unleash your potential!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Floor Press (Dumbbell)
1
10 reps
RPE 7
3
Goblet Squat
1
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 7
5
Split Squat (Bodyweight)
1
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
1
10 reps
RPE 7
7
Air Bike
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Floor Press (Dumbbell)
2
10 reps
RPE 7
3
Goblet Squat
2
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 7
5
Split Squat (Bodyweight)
1
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
1
10 reps
RPE 7
7
Air Bike
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Floor Press (Dumbbell)
2
10 reps
RPE 7
3
Goblet Squat
2
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 7
5
Split Squat (Bodyweight)
2
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
1
10 reps
RPE 7
7
Air Bike
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Floor Press (Dumbbell)
2
10 reps
RPE 7
3
Goblet Squat
2
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 7
5
Split Squat (Bodyweight)
2
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
10 reps
RPE 7
7
Air Bike
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Floor Press (Dumbbell)
3
10 reps
RPE 7
3
Goblet Squat
3
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 7
5
Split Squat (Bodyweight)
2
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
10 reps
RPE 7
7
Air Bike
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Floor Press (Dumbbell)
3
10 reps
RPE 7
3
Goblet Squat
3
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5
Split Squat (Bodyweight)
3
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
10 reps
RPE 7
7
Air Bike
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Floor Press (Dumbbell)
3
10 reps
RPE 7
3
Goblet Squat
3
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5
Split Squat (Bodyweight)
3
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
7
Air Bike
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Floor Press (Dumbbell)
3
10 reps
RPE 7
3
Goblet Squat
3
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5
Split Squat (Bodyweight)
3
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
7
Air Bike
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Floor Press (Dumbbell)
3
10 reps
RPE 7
3
Goblet Squat
3
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5
Split Squat (Bodyweight)
3
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
7
Air Bike
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Floor Press (Dumbbell)
3
10 reps
RPE 7
3
Goblet Squat
3
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5
Split Squat (Bodyweight)
3
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
7
Air Bike
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Floor Press (Dumbbell)
3
10 reps
RPE 7
3
Goblet Squat
3
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5
Split Squat (Bodyweight)
3
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
7
Air Bike
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Floor Press (Dumbbell)
3
10 reps
RPE 7
3
Goblet Squat
3
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5
Split Squat (Bodyweight)
3
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
7
Air Bike
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Seated Row (Cable)
1
10 reps
RPE 7
3
Leg Extension
1
10 reps
RPE 7
4
Lat Pulldown
1
10 reps
RPE 7
5
Step-Up (Weighted)
1
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
1
10 reps
RPE 7
7
Air Bike
1
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Seated Row (Cable)
2
10 reps
RPE 7
3
Leg Extension
2
10 reps
RPE 7
4
Lat Pulldown
1
10 reps
RPE 7
5
Step-Up (Weighted)
1
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
1
10 reps
RPE 7
7
Air Bike
1
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Seated Row (Cable)
2
10 reps
RPE 7
3
Leg Extension
2
10 reps
RPE 7
4
Lat Pulldown
2
10 reps
RPE 7
5
Step-Up (Weighted)
2
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
1
10 reps
RPE 7
7
Air Bike
1
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Seated Row (Cable)
2
10 reps
RPE 7
3
Leg Extension
2
10 reps
RPE 7
4
Lat Pulldown
2
10 reps
RPE 7
5
Step-Up (Weighted)
2
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
7
Air Bike
1
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Seated Row (Cable)
3
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Lat Pulldown
2
10 reps
RPE 7
5
Step-Up (Weighted)
2
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
7
Air Bike
1
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Seated Row (Cable)
3
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Step-Up (Weighted)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
7
Air Bike
1
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Seated Row (Cable)
3
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Step-Up (Weighted)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7
Air Bike
1
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Seated Row (Cable)
3
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Step-Up (Weighted)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7
Air Bike
1
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Seated Row (Cable)
3
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Step-Up (Weighted)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7
Air Bike
1
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Seated Row (Cable)
3
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Step-Up (Weighted)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7
Air Bike
1
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Seated Row (Cable)
3
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Step-Up (Weighted)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7
Air Bike
1
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Seated Row (Cable)
3
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Step-Up (Weighted)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7
Air Bike
1
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Air Bike
3
-
1B
Med Ball Slam
3
3 reps
-
1C
Push Up
3
3 reps
-
2
Erg Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Air Bike
3
-
1B
Med Ball Slam
3
3 reps
-
1C
Push Up
3
3 reps
-
2
Erg Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Air Bike
3
-
1B
Med Ball Slam
3
3 reps
-
1C
Push Up
3
3 reps
-
2
Erg Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Air Bike
3
-
1B
Med Ball Slam
3
3 reps
-
1C
Push Up
3
3 reps
-
2
Erg Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Air Bike
4
-
1B
Med Ball Slam
4
3 reps
-
1C
Push Up
4
3 reps
-
2
Erg Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Air Bike
5
-
1B
Med Ball Slam
5
3 reps
-
1C
Push Up
5
3 reps
-
2
Erg Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Air Bike
5
-
1B
Med Ball Slam
5
5 reps
-
1C
Push Up
5
5 reps
-
1D
Russian Twist
5
10 reps
-
2
Erg Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Air Bike
6
-
1B
Med Ball Slam
6
5 reps
-
1C
Push Up
6
5 reps
-
1D
Russian Twist
6
10 reps
-
2
Erg Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Air Bike
7
-
1B
Med Ball Slam
7
5 reps
-
1C
Push Up
7
5 reps
-
1D
Russian Twist
7
10 reps
-
2
Erg Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Air Bike
7
-
1B
Med Ball Slam
7
7 reps
-
1C
Push Up
7
7 reps
-
1D
Russian Twist
7
10 reps
-
2
Erg Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Air Bike
7
-
1B
Med Ball Slam
7
9 reps
-
1C
Push Up
7
9 reps
-
1D
Russian Twist
7
12 reps
-
2
Erg Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Air Bike
7
-
1B
Med Ball Slam
7
10 reps
-
1C
Push Up
7
10 reps
-
1D
Russian Twist
7
14 reps
-
2
Erg Row
1
-
Week 1
1 / 12 Weeks
Day 1
1
Erg Row
1 Set
-
2
Floor Press (Dumbbell)
1 Set
10 Reps
@7
3
Goblet Squat
1 Set
10 Reps
@7
4
Seated Shoulder Press (Dumbbell)
1 Set
10 Reps
@7
5
Split Squat (Bodyweight)
1 Set
10 Reps
@7
6
Tricep Rope Push Down (Cable)
1 Set
10 Reps
@7
7
Air Bike
1 Set
-
Day 2
1
Erg Row
1 Set
-
2
Seated Row (Cable)
1 Set
10 Reps
@7
3
Leg Extension
1 Set
10 Reps
@7
4
Lat Pulldown
1 Set
10 Reps
@7
5
Step-Up (Weighted)
1 Set
10 Reps
@7
6
Bicep Curl (Dumbbell)
1 Set
10 Reps
@7
7
Air Bike
1 Set
@7
Day 3
1A
Air Bike
3 Sets
-
1B
Med Ball Slam
3 Sets
3 Reps
-
1C
Push Up
3 Sets
3 Reps
-
2
Erg Row
1 Set
-