logo
BoostcampPNG

Grasshopper (Part 1)

by Morgan C.
1 athletes joined

Program Description

Basic Strength Training

Program Overview

  • Level
    Beginner, Intermediate, Novice
  • Goal
    Athletics, Powerbuilding, Bodyweight Fitness, Muscle & Sculpting, Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 26, 2025 04:02
  • Last Edited
    Jul 27, 2025 01:17
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
65%
70%
2
Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
55%
60%
65%
70%
3
Barbell Row
3
10 reps
-
4A
Bicep Curl (Barbell)
3
10 reps
-
4B
Deficit Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
65%
70%
75%
2
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
77%
3
Barbell Row
4
5 reps
-
4A
Bicep Curl (Barbell)
4
10 reps
-
4B
Deficit Push Up
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
60%
70%
75%
2
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
57%
60%
65%
70%
3
Barbell Row
4
10 reps
-
4A
Bicep Curl (Barbell)
4
10 reps
-
4B
Deficit Push Up
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4 reps
4 reps
4 reps
4 reps
65%
70%
75%
80%
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
72%
78%
82%
85%
3
Barbell Row
5
5 reps
-
4A
Bicep Curl (Barbell)
4
10 reps
-
4B
Deficit Push Up
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
65%
70%
2
Overhead Press (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
4
3-5 reps
-
4
Bench Press (Close Grip)
4
10 reps
50%
5A
Hammer Curl (Dumbbell)
3
15 reps
-
5B
Skull Crusher (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
50%
55%
57%
2
Overhead Press (Barbell)
4
5 reps
-
3
Pull-Up (Weighted)
5
3-5 reps
-
4
Bench Press (Close Grip)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
50%
52%
55%
57%
5A
Hammer Curl (Dumbbell)
4
15 reps
-
5B
Skull Crusher (Dumbbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
60%
65%
70%
75%
2
Overhead Press (Barbell)
5
5 reps
-
3
Pull-Up (Weighted)
5
3-5 reps
-
4
Bench Press (Close Grip)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
55%
60%
62%
65%
5A
Hammer Curl (Dumbbell)
4
15 reps
-
5B
Skull Crusher (Dumbbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
2
Overhead Press (Barbell)
4
8 reps
-
3
Pull-Up (Weighted)
5
3-5 reps
-
4
Bench Press (Close Grip)
1
1
2
10 reps
10 reps
10 reps
50%
52%
55%
5A
Hammer Curl (Dumbbell)
4
15 reps
-
5B
Skull Crusher (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
55%
60%
65%
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
70%
75%
3
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
65%
70%
4
Dumbbell Row
3
10 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Concentration Curl
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
52%
57%
60%
2
Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
60%
65%
70%
73%
3
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
60%
65%
70%
73%
4
Dumbbell Row
4
5 reps
-
5A
Lateral Raise (Dumbbell)
4
15 reps
-
5B
Concentration Curl
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
2
Bench Press (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
65%
72%
78%
82%
3
Squat (Barbell)
1
1
1
2
4 reps
4 reps
4 reps
4 reps
60%
65%
70%
75%
4
Dumbbell Row
4
10 reps
-
5A
Lateral Raise (Dumbbell)
4
15 reps
-
5B
Concentration Curl
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
70%
75%
80%
82%
85%
2
Bench Press (Barbell)
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
60%
65%
70%
73%
75%
3
Squat (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
65%
70%
75%
80%
85%
4
Dumbbell Row
5
10 reps
-
5A
Lateral Raise (Dumbbell)
4
15 reps
-
5B
Concentration Curl
4
15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
65%
70%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
55%
60%
65%
70%
3
Barbell Row
3 Sets
10 Reps
-
4A
Bicep Curl (Barbell)
3 Sets
10 Reps
-
4B
Deficit Push Up
3 Sets
10 Reps
-
Day 2
1
Cardio (LISS)
1 Set
30-60 mins
@6
Day 4
1
Cardio (LISS)
1 Set
30-60 mins
-
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
55%
60%
65%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
70%
75%
3
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
65%
70%
4
Dumbbell Row
3 Sets
10 Reps
-
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5B
Concentration Curl
3 Sets
15 Reps
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
65%
70%
2
Overhead Press (Barbell)
3 Sets
10 Reps
-
3
Pull-Up (Weighted)
4 Sets
3-5 Reps
-
4
Bench Press (Close Grip)
4 Sets
10 Reps
50%
5A
Hammer Curl (Dumbbell)
3 Sets
15 Reps
-
5B
Skull Crusher (Dumbbell)
3 Sets
15 Reps
-