logo
BoostcampPNG

305 Bird

by BT47

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
    Dec 21, 2025 02:34
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.1%
Quadriceps
10.2%
Abs
9.6%
Hamstrings
8.9%
Triceps
8.9%
Upper Back
7.6%
Lats
7.6%
Biceps
7.6%
Front Delts
7%
Lower Back
5.7%
Chest
5.1%
Middle Delts
3.8%
Forearms
3.8%
Rear Delts
1.9%
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
Hanging Leg Raise
3
10 reps
-
2
Single Leg Romanian Deadlift
3
6 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Back Extension (Weighted)
3
10 reps
RPE 6
5
Glute Kickback (Cable)
2
12 reps
RPE 8
6
Leg Extension
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Single Leg Romanian Deadlift
3
7 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
9 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 6
5
Glute Kickback (Cable)
2
15 reps
RPE 8
6
Leg Extension
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
12 reps
-
2
Single Leg Romanian Deadlift
3
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Back Extension (Weighted)
3
10 reps
RPE 6
5
Glute Kickback (Cable)
2
12 reps
RPE 8
6
Leg Extension
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
12 reps
-
2
Single Leg Romanian Deadlift
3
6 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 6
5
Glute Kickback (Cable)
2
15 reps
RPE 8
6
Leg Extension
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
14 reps
-
2
Single Leg Romanian Deadlift
3
7 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
9 reps
RPE 7
4
Back Extension (Weighted)
3
10 reps
RPE 6
5
Glute Kickback (Cable)
2
12 reps
RPE 8
6
Leg Extension
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
14 reps
-
2
Single Leg Romanian Deadlift
3
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 6
5
Glute Kickback (Cable)
2
15 reps
RPE 8
6
Leg Extension
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
16 reps
-
2
Single Leg Romanian Deadlift
3
6 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Back Extension (Weighted)
3
10 reps
RPE 6
5
Glute Kickback (Cable)
2
12 reps
RPE 8
6
Leg Extension
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
16 reps
-
2
Single Leg Romanian Deadlift
3
7 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
9 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 6
5
Glute Kickback (Cable)
2
15 reps
RPE 8
6
Leg Extension
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
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
Cable Crunch
3
10 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
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
Cable Crunch
3
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
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
Cable Crunch
3
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
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
Cable Crunch
3
15 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
Cable Crunch
3
15 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
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
Cable Crunch
3
15 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
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
Cable Crunch
3
5 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
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
Hanging Leg Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Single Leg Romanian Deadlift
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@7
@7
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
4
Back Extension (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@6
@6
5
Glute Kickback (Cable)
1 Set
1 Set
12 Reps
12 Reps
@8
@8
6
Leg Extension
1 Set
1 Set
12 Reps
12 Reps
@7
@7
Day 2
1
Cable Crunch
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 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
@9
@9
@9
@9
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