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Craig’s weights and cardio/mobility

by Anonymous
1 athletes joined

Program Description

**Craig’s Weights and Cardio/Mobility** is a comprehensive 12-week training program designed to elevate your fitness through a balanced mix of strength training and cardiovascular conditioning. With 60 workouts spread across the week, you'll engage in exercises targeting all major muscle groups, including deadlifts, bench presses, and kettlebell snatches, ensuring a full-body transformation. This program is suitable for all levels, from novice to advanced lifters, and requires access to a full gym. Get ready to sculpt your physique while boosting your athletic performance!

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 22, 2026 03:24
  • Last Edited
    Mar 22, 2026 04:33
Muscle Engagement
Front
Back
MuscleSet
Triceps
12%
Front Delts
9.8%
Upper Back
9.2%
Quadriceps
8.7%
Hamstrings
8.7%
Biceps
8.2%
Glutes
7.6%
Chest
7.6%
Lats
5.4%
Middle Delts
5.4%
Rear Delts
4.9%
Forearms
3.3%
Lower Back
2.2%
Abs
2.2%
Cardio
1.1%
Olympic
1.1%
Other
1.1%
Abductors
1.1%
Adductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Deadlift (Barbell)
2
-
2
Lat Pulldown
2
-
3
Bent Over Row (Barbell)
2
-
4
Chest Supported Row (Machine)
1
-
5
Bent Over Dumbbell raise (rear delt)
2
-
6
Rear Delt Fly (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Lat Pulldown
2
-
3
Bent Over Row (Barbell)
2
-
4
Chest Supported Row (Machine)
1
-
5
Bent Over Dumbbell raise (rear delt)
2
-
6
Rear Delt Fly (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Lat Pulldown
2
-
3
Bent Over Row (Barbell)
2
-
4
Chest Supported Row (Machine)
1
-
5
Bent Over Dumbbell raise (rear delt)
2
-
6
Rear Delt Fly (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Lat Pulldown
2
-
3
Bent Over Row (Barbell)
2
-
4
Chest Supported Row (Machine)
1
-
5
Bent Over Dumbbell raise (rear delt)
2
-
6
Rear Delt Fly (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Lat Pulldown
2
-
3
Bent Over Row (Barbell)
2
-
4
Chest Supported Row (Machine)
1
-
5
Bent Over Dumbbell raise (rear delt)
2
-
6
Rear Delt Fly (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Lat Pulldown
2
-
3
Bent Over Row (Barbell)
2
-
4
Chest Supported Row (Machine)
1
-
5
Bent Over Dumbbell raise (rear delt)
2
-
6
Rear Delt Fly (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Lat Pulldown
2
-
3
Bent Over Row (Barbell)
2
-
4
Chest Supported Row (Machine)
1
-
5
Bent Over Dumbbell raise (rear delt)
2
-
6
Rear Delt Fly (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Lat Pulldown
2
-
3
Bent Over Row (Barbell)
2
-
4
Chest Supported Row (Machine)
1
-
5
Bent Over Dumbbell raise (rear delt)
2
-
6
Rear Delt Fly (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Lat Pulldown
2
-
3
Bent Over Row (Barbell)
2
-
4
Chest Supported Row (Machine)
1
-
5
Bent Over Dumbbell raise (rear delt)
2
-
6
Rear Delt Fly (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Lat Pulldown
2
-
3
Bent Over Row (Barbell)
2
-
4
Chest Supported Row (Machine)
1
-
5
Bent Over Dumbbell raise (rear delt)
2
-
6
Rear Delt Fly (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Lat Pulldown
2
-
3
Bent Over Row (Barbell)
2
-
4
Chest Supported Row (Machine)
1
-
5
Bent Over Dumbbell raise (rear delt)
2
-
6
Rear Delt Fly (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Lat Pulldown
2
-
3
Bent Over Row (Barbell)
2
-
4
Chest Supported Row (Machine)
1
-
5
Bent Over Dumbbell raise (rear delt)
2
-
6
Rear Delt Fly (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Incline Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Chest Fly (Cable)
1
-
5
Incline Curl (Dumbbell)
2
-
6
Bicep Curl (EZ Bar)
2
-
7
Preacher Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Incline Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Chest Fly (Cable)
1
-
5
Incline Curl (Dumbbell)
2
-
6
Bicep Curl (EZ Bar)
2
-
7
Preacher Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Incline Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Chest Fly (Cable)
1
-
5
Incline Curl (Dumbbell)
2
-
6
Bicep Curl (EZ Bar)
2
-
7
Preacher Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Incline Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Chest Fly (Cable)
1
-
5
Incline Curl (Dumbbell)
2
-
6
Bicep Curl (EZ Bar)
2
-
7
Preacher Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Incline Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Chest Fly (Cable)
1
-
5
Incline Curl (Dumbbell)
2
-
6
Bicep Curl (EZ Bar)
2
-
7
Preacher Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Incline Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Chest Fly (Cable)
1
-
5
Incline Curl (Dumbbell)
2
-
6
Bicep Curl (EZ Bar)
2
-
7
Preacher Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Incline Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Chest Fly (Cable)
1
-
5
Incline Curl (Dumbbell)
2
-
6
Bicep Curl (EZ Bar)
2
-
7
Preacher Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Incline Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Chest Fly (Cable)
1
-
5
Incline Curl (Dumbbell)
2
-
6
Bicep Curl (EZ Bar)
2
-
7
Preacher Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Incline Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Chest Fly (Cable)
1
-
5
Incline Curl (Dumbbell)
2
-
6
Bicep Curl (EZ Bar)
2
-
7
Preacher Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Incline Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Chest Fly (Cable)
1
-
5
Incline Curl (Dumbbell)
2
-
6
Bicep Curl (EZ Bar)
2
-
7
Preacher Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Incline Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Chest Fly (Cable)
1
-
5
Incline Curl (Dumbbell)
2
-
6
Bicep Curl (EZ Bar)
2
-
7
Preacher Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Incline Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Chest Fly (Cable)
1
-
5
Incline Curl (Dumbbell)
2
-
6
Bicep Curl (EZ Bar)
2
-
7
Preacher Curl (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
-
2
Snatch (Kettlebell)
1
-
3
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
-
2
Snatch (Kettlebell)
1
-
3
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
-
2
Snatch (Kettlebell)
1
-
3
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
-
2
Snatch (Kettlebell)
1
-
3
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
-
2
Snatch (Kettlebell)
1
-
3
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
-
2
Snatch (Kettlebell)
1
-
3
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
-
2
Snatch (Kettlebell)
1
-
3
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
-
2
Snatch (Kettlebell)
1
-
3
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
-
2
Snatch (Kettlebell)
1
-
3
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
-
2
Snatch (Kettlebell)
1
-
3
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
-
2
Snatch (Kettlebell)
1
-
3
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
-
2
Snatch (Kettlebell)
1
-
3
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press (45 Degrees)
2
-
3
Zercher Squat (Barbell)
1
-
4
Stiff Leg Deadlift
1
-
5
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press (45 Degrees)
2
-
3
Zercher Squat (Barbell)
1
-
4
Stiff Leg Deadlift
1
-
5
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press (45 Degrees)
2
-
3
Zercher Squat (Barbell)
1
-
4
Stiff Leg Deadlift
1
-
5
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press (45 Degrees)
2
-
3
Zercher Squat (Barbell)
1
-
4
Stiff Leg Deadlift
1
-
5
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press (45 Degrees)
2
-
3
Zercher Squat (Barbell)
1
-
4
Stiff Leg Deadlift
1
-
5
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press (45 Degrees)
2
-
3
Zercher Squat (Barbell)
1
-
4
Stiff Leg Deadlift
1
-
5
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press (45 Degrees)
2
-
3
Zercher Squat (Barbell)
1
-
4
Stiff Leg Deadlift
1
-
5
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press (45 Degrees)
2
-
3
Zercher Squat (Barbell)
1
-
4
Stiff Leg Deadlift
1
-
5
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press (45 Degrees)
2
-
3
Zercher Squat (Barbell)
1
-
4
Stiff Leg Deadlift
1
-
5
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press (45 Degrees)
2
-
3
Zercher Squat (Barbell)
1
-
4
Stiff Leg Deadlift
1
-
5
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press (45 Degrees)
2
-
3
Zercher Squat (Barbell)
1
-
4
Stiff Leg Deadlift
1
-
5
Lying Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press (45 Degrees)
2
-
3
Zercher Squat (Barbell)
1
-
4
Stiff Leg Deadlift
1
-
5
Lying Leg Curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Lateral Raise (Dumbbell)
2
-
3
One Arm Lateral Raise (Cable)
1
-
4
Shrug (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Skull Crusher (Barbell)
1
-
7
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Lateral Raise (Dumbbell)
2
-
3
One Arm Lateral Raise (Cable)
1
-
4
Shrug (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Skull Crusher (Barbell)
1
-
7
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Lateral Raise (Dumbbell)
2
-
3
One Arm Lateral Raise (Cable)
1
-
4
Shrug (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Skull Crusher (Barbell)
1
-
7
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Lateral Raise (Dumbbell)
2
-
3
One Arm Lateral Raise (Cable)
1
-
4
Shrug (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Skull Crusher (Barbell)
1
-
7
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Lateral Raise (Dumbbell)
2
-
3
One Arm Lateral Raise (Cable)
1
-
4
Shrug (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Skull Crusher (Barbell)
1
-
7
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Lateral Raise (Dumbbell)
2
-
3
One Arm Lateral Raise (Cable)
1
-
4
Shrug (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Skull Crusher (Barbell)
1
-
7
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Lateral Raise (Dumbbell)
2
-
3
One Arm Lateral Raise (Cable)
1
-
4
Shrug (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Skull Crusher (Barbell)
1
-
7
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Lateral Raise (Dumbbell)
2
-
3
One Arm Lateral Raise (Cable)
1
-
4
Shrug (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Skull Crusher (Barbell)
1
-
7
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Lateral Raise (Dumbbell)
2
-
3
One Arm Lateral Raise (Cable)
1
-
4
Shrug (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Skull Crusher (Barbell)
1
-
7
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Lateral Raise (Dumbbell)
2
-
3
One Arm Lateral Raise (Cable)
1
-
4
Shrug (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Skull Crusher (Barbell)
1
-
7
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Lateral Raise (Dumbbell)
2
-
3
One Arm Lateral Raise (Cable)
1
-
4
Shrug (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Skull Crusher (Barbell)
1
-
7
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Lateral Raise (Dumbbell)
2
-
3
One Arm Lateral Raise (Cable)
1
-
4
Shrug (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Skull Crusher (Barbell)
1
-
7
Tricep Rope Push Down (Cable)
2
-
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
2 Sets
-
2
Lat Pulldown
2 Sets
-
3
Bent Over Row (Barbell)
2 Sets
-
4
Chest Supported Row (Machine)
1 Set
-
5
Bent Over Dumbbell raise (rear delt)
2 Sets
-
6
Rear Delt Fly (Machine)
1 Set
-
Day 2
1
Incline Bench Press (Barbell)
2 Sets
-
2
Incline Chest Press (Machine)
2 Sets
-
3
Incline Chest Fly (Dumbbell)
2 Sets
-
4
Chest Fly (Cable)
1 Set
-
5
Incline Curl (Dumbbell)
2 Sets
-
6
Bicep Curl (EZ Bar)
2 Sets
-
7
Preacher Curl (Machine)
1 Set
-
Day 3
1
Cycling
1 Set
-
2
Snatch (Kettlebell)
1 Set
-
3
Stretching
1 Set
-
Day 4
1
Leg Extension
2 Sets
-
2
Leg Press (45 Degrees)
2 Sets
-
3
Zercher Squat (Barbell)
1 Set
-
4
Stiff Leg Deadlift
1 Set
-
5
Lying Leg Curl
2 Sets
-
Day 5
1
Seated Overhead Press (Barbell)
2 Sets
-
2
Lateral Raise (Dumbbell)
2 Sets
-
3
One Arm Lateral Raise (Cable)
1 Set
-
4
Shrug (Dumbbell)
2 Sets
-
5
Tricep Pushdown (Cable)
2 Sets
-
6
Skull Crusher (Barbell)
1 Set
-
7
Tricep Rope Push Down (Cable)
2 Sets
-