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BoostcampPNG

Mosh pit Conditioning

by Z P.
1 athletes joined

Program Description

Introduction to training to failure and using effort as a means to drive progress

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 23, 2024 02:29
  • Last Edited
    Jun 15, 2025 04:29

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Squat (Barbell)
3
6-10 reps
RPE 9-10
2
Barbell Row
3
8-12 reps
RPE 10
3A
Sissy Squat
3
AMRAP
RPE 10
3B
Leg Curl
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9-10
2
Barbell Row
3
8-12 reps
RPE 10
3A
Sissy Squat
3
AMRAP
RPE 10
3B
Leg Curl
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9-10
2
Barbell Row
3
8-12 reps
RPE 10
3A
Sissy Squat
3
AMRAP
RPE 10
3B
Leg Curl
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9-10
2
Barbell Row
3
8-12 reps
RPE 10
3A
Sissy Squat
3
AMRAP
RPE 10
3B
Leg Curl
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9-10
2
Barbell Row
3
8-12 reps
RPE 10
3A
Sissy Squat
3
AMRAP
RPE 10
3B
Leg Curl
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9-10
2
Barbell Row
3
8-12 reps
RPE 10
3A
Sissy Squat
3
AMRAP
RPE 10
3B
Leg Curl
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9-10
2
Barbell Row
3
8-12 reps
RPE 10
3A
Sissy Squat
3
AMRAP
RPE 10
3B
Leg Curl
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9-10
2
Barbell Row
3
8-12 reps
RPE 10
3A
Sissy Squat
3
AMRAP
RPE 10
3B
Leg Curl
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9-10
2
Barbell Row
3
8-12 reps
RPE 10
3A
Sissy Squat
3
AMRAP
RPE 10
3B
Leg Curl
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9-10
2
Barbell Row
3
8-12 reps
RPE 10
3A
Sissy Squat
3
AMRAP
RPE 10
3B
Leg Curl
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9-10
2
Barbell Row
3
8-12 reps
RPE 10
3A
Sissy Squat
3
AMRAP
RPE 10
3B
Leg Curl
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9-10
2
Barbell Row
3
8-12 reps
RPE 10
3A
Sissy Squat
3
AMRAP
RPE 10
3B
Leg Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9-10
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
4
Lu Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9-10
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
4
Lu Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9-10
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
4
Lu Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9-10
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
4
Lu Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9-10
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
4
Lu Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9-10
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
4
Lu Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9-10
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
4
Lu Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9-10
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
4
Lu Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9-10
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
4
Lu Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9-10
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
4
Lu Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9-10
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
4
Lu Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9-10
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
4
Lu Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Squat (Paused)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Squat (Paused)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Squat (Paused)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Squat (Paused)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Squat (Paused)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Squat (Paused)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Squat (Paused)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Squat (Paused)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Squat (Paused)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Squat (Paused)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Squat (Paused)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Squat (Paused)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9-10
2
Bench Press (Wide Grip)
3
8-12 reps
RPE 10
3A
Upright Row (Barbell)
3
10-15 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9-10
2
Bench Press (Wide Grip)
3
8-12 reps
RPE 10
3A
Upright Row (Barbell)
3
10-15 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9-10
2
Bench Press (Wide Grip)
3
8-12 reps
RPE 10
3A
Upright Row (Barbell)
3
10-15 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9-10
2
Bench Press (Wide Grip)
3
8-12 reps
RPE 10
3A
Upright Row (Barbell)
3
10-15 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9-10
2
Bench Press (Wide Grip)
3
8-12 reps
RPE 10
3A
Upright Row (Barbell)
3
10-15 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9-10
2
Bench Press (Wide Grip)
3
8-12 reps
RPE 10
3A
Upright Row (Barbell)
3
10-15 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9-10
2
Bench Press (Wide Grip)
3
8-12 reps
RPE 10
3A
Upright Row (Barbell)
3
10-15 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9-10
2
Bench Press (Wide Grip)
3
8-12 reps
RPE 10
3A
Upright Row (Barbell)
3
10-15 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9-10
2
Bench Press (Wide Grip)
3
8-12 reps
RPE 10
3A
Upright Row (Barbell)
3
10-15 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9-10
2
Bench Press (Wide Grip)
3
8-12 reps
RPE 10
3A
Upright Row (Barbell)
3
10-15 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9-10
2
Bench Press (Wide Grip)
3
8-12 reps
RPE 10
3A
Upright Row (Barbell)
3
10-15 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9-10
2
Bench Press (Wide Grip)
3
8-12 reps
RPE 10
3A
Upright Row (Barbell)
3
10-15 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
@9-10
2
Barbell Row
3 Sets
8-12 Reps
@10
3A
Sissy Squat
3 Sets
AMRAP
@10
3B
Leg Curl
3 Sets
10-15 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@9-10
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
@10
3A
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@10
3B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
4
Lu Raise
2 Sets
10-15 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9
2
Squat (Paused)
3 Sets
8-12 Reps
@9
Day 4
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9-10
2
Bench Press (Wide Grip)
3 Sets
8-12 Reps
@10
3A
Upright Row (Barbell)
3 Sets
10-15 Reps
@10
3B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
4
Preacher Curl (Dumbbell)
2 Sets
8-10 Reps
@10