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308 Bird

by BT47
1 athletes joined

Program Description

Twice weekly gym programme: retain muscle, subtly gain strength during the next marathon block.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 21, 2025 01:56
  • Last Edited
    Jan 07, 2026 06:08
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.4%
Hamstrings
9.1%
Abs
8.6%
Quadriceps
8%
Triceps
8%
Upper Back
6.9%
Lats
6.9%
Biceps
6.9%
Lower Back
6.3%
Front Delts
6.3%
Forearms
5.1%
Chest
4.6%
Calves
3.4%
Stretching
3.4%
Middle Delts
3.4%
Rear Delts
1.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
1
Suitcase Carry
3
1 reps
RPE 5
2
Glute Kickback (Cable)
2
15 reps
RPE 6
3
Front Squat (Barbell)
4
4 reps
RPE 8
4A
Single Leg Romanian Deadlift
3
6 reps
RPE 7
4B
Single Leg Calf Raise (Weighted)
3
3 reps
RPE 6
5
Back Extension (Weighted)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
3
1 reps
RPE 5
2
Glute Kickback (Cable)
2
15 reps
RPE 6
3
Front Squat (Barbell)
4
4 reps
RPE 8
4A
Single Leg Romanian Deadlift
3
6 reps
RPE 7
4B
Single Leg Calf Raise (Weighted)
3
3 reps
RPE 6
5
Back Extension (Weighted)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
3
1 reps
RPE 5
2
Glute Kickback (Cable)
2
15 reps
RPE 6
3
Front Squat (Barbell)
4
4 reps
RPE 8
4A
Single Leg Romanian Deadlift
3
6 reps
RPE 7
4B
Single Leg Calf Raise (Weighted)
3
3 reps
RPE 6
5
Back Extension (Weighted)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
3
1 reps
RPE 5
2
Glute Kickback (Cable)
2
15 reps
RPE 6
3
Front Squat (Barbell)
4
4 reps
RPE 8
4A
Single Leg Romanian Deadlift
3
6 reps
RPE 7
4B
Single Leg Calf Raise (Weighted)
3
3 reps
RPE 6
5
Back Extension (Weighted)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
3
1 reps
RPE 5
2
Glute Kickback (Cable)
2
15 reps
RPE 6
3
Front Squat (Barbell)
4
4 reps
RPE 8
4A
Single Leg Romanian Deadlift
3
6 reps
RPE 7
4B
Single Leg Calf Raise (Weighted)
3
3 reps
RPE 6
5
Back Extension (Weighted)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
3
1 reps
RPE 5
2
Glute Kickback (Cable)
2
15 reps
RPE 6
3
Front Squat (Barbell)
4
4 reps
RPE 8
4A
Single Leg Romanian Deadlift
3
6 reps
RPE 7
4B
Single Leg Calf Raise (Weighted)
3
3 reps
RPE 6
5
Back Extension (Weighted)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
3
1 reps
RPE 5
2
Glute Kickback (Cable)
2
15 reps
RPE 6
3
Front Squat (Barbell)
4
4 reps
RPE 8
4A
Single Leg Romanian Deadlift
3
6 reps
RPE 7
4B
Single Leg Calf Raise (Weighted)
3
3 reps
RPE 6
5
Back Extension (Weighted)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
3
1 reps
RPE 5
2
Glute Kickback (Cable)
2
15 reps
RPE 6
3
Front Squat (Barbell)
4
4 reps
RPE 8
4A
Single Leg Romanian Deadlift
3
6 reps
RPE 7
4B
Single Leg Calf Raise (Weighted)
3
3 reps
RPE 6
5
Back Extension (Weighted)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Supported Row (Machine)
4
8 reps
RPE 8
4
Lat Pulldown
2
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6B
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
9 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
9 reps
RPE 8
3
Chest Supported Row (Machine)
4
9 reps
RPE 8
4
Lat Pulldown
2
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6B
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Chest Supported Row (Machine)
4
10 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6B
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
11 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Supported Row (Machine)
4
8 reps
RPE 8
4
Lat Pulldown
2
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6B
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
9 reps
RPE 9
3
Chest Supported Row (Machine)
4
9 reps
RPE 8
4
Lat Pulldown
2
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6B
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
13 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Chest Supported Row (Machine)
4
10 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6B
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
14 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Supported Row (Machine)
4
8 reps
RPE 8
4
Lat Pulldown
2
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6B
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
15 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
9 reps
RPE 8
3
Chest Supported Row (Machine)
4
9 reps
RPE 8
4
Lat Pulldown
2
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6B
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Suitcase Carry
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@5
@5
@5
2
Glute Kickback (Cable)
1 Set
1 Set
15 Reps
15 Reps
@6
@6
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
@8
@8
@8
@8
4A
Single Leg Romanian Deadlift
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@7
@7
4B
Single Leg Calf Raise (Weighted)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@6
@6
@6
5
Back Extension (Weighted)
1 Set
1 Set
12 Reps
12 Reps
@7
@7
Day 2
1
Dead Bug
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
4
Lat Pulldown
1 Set
1 Set
8 Reps
8 Reps
@7
@7
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
6A
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
6B
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8