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BoostcampPNG

12 Week Conditioning Program

by Selim S.
2 athletes joined

Program Description

Just a little program crafted from other programs, for people who cannot afford to go to the gym more than 3 times a week. Feel free to try :)

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding, Powerlifting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 19, 2025 12:51
  • Last Edited
    Apr 20, 2025 01:31
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Zercher Squat (Barbell)
4
12 reps
RPE 7.5
2
Bulgarian Split Squat (Bodyweight)
4
10 reps
RPE 6
3
Lateral Lunge (Weighted)
4
12 reps
RPE 7.5
4
Jump Squat
4
12 reps
RPE 7.5
5
Depth Plyo Push Ups
3
8 reps
RPE 8
6
Landmine Twist
4
20 reps
RPE 6
7
Rotational Landmine Push Press
4
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
12 reps
RPE 7.5
2
Bulgarian Split Squat (Bodyweight)
4
10 reps
RPE 6
3
Lateral Lunge (Weighted)
4
12 reps
RPE 7.5
4
Jump Squat
4
12 reps
RPE 7.5
5
Depth Plyo Push Ups
3
8 reps
RPE 8
6
Landmine Twist
4
20 reps
RPE 6
7
Rotational Landmine Push Press
4
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
12 reps
RPE 7.5
2
Bulgarian Split Squat (Bodyweight)
4
10 reps
RPE 6
3
Lateral Lunge (Weighted)
4
12 reps
RPE 7.5
4
Jump Squat
4
12 reps
RPE 7.5
5
Depth Plyo Push Ups
3
8 reps
RPE 8
6
Landmine Twist
4
20 reps
RPE 6
7
Rotational Landmine Push Press
4
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
12 reps
RPE 7.5
2
Bulgarian Split Squat (Bodyweight)
4
10 reps
RPE 6
3
Lateral Lunge (Weighted)
4
12 reps
RPE 7.5
4
Jump Squat
4
12 reps
RPE 7.5
5
Depth Plyo Push Ups
3
8 reps
RPE 8
6
Landmine Twist
4
20 reps
RPE 6
7
Rotational Landmine Push Press
4
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
12 reps
RPE 7.5
2
Bulgarian Split Squat (Bodyweight)
4
10 reps
RPE 6
3
Lateral Lunge (Weighted)
4
12 reps
RPE 7.5
4
Jump Squat
4
12 reps
RPE 7.5
5
Depth Plyo Push Ups
3
8 reps
RPE 8
6
Landmine Twist
4
20 reps
RPE 6
7
Rotational Landmine Push Press
4
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
12 reps
RPE 7.5
2
Bulgarian Split Squat (Bodyweight)
4
10 reps
RPE 6
3
Lateral Lunge (Weighted)
4
12 reps
RPE 7.5
4
Jump Squat
4
12 reps
RPE 7.5
5
Depth Plyo Push Ups
3
8 reps
RPE 8
6
Landmine Twist
4
20 reps
RPE 6
7
Rotational Landmine Push Press
4
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
12 reps
RPE 7.5
2
Bulgarian Split Squat (Bodyweight)
4
10 reps
RPE 6
3
Lateral Lunge (Weighted)
4
12 reps
RPE 7.5
4
Jump Squat
4
12 reps
RPE 7.5
5
Depth Plyo Push Ups
3
8 reps
RPE 8
6
Landmine Twist
4
20 reps
RPE 6
7
Rotational Landmine Push Press
4
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
12 reps
RPE 7.5
2
Bulgarian Split Squat (Bodyweight)
4
10 reps
RPE 6
3
Lateral Lunge (Weighted)
4
12 reps
RPE 7.5
4
Jump Squat
4
12 reps
RPE 7.5
5
Depth Plyo Push Ups
3
8 reps
RPE 8
6
Landmine Twist
4
20 reps
RPE 6
7
Rotational Landmine Push Press
4
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
12 reps
RPE 7.5
2
Bulgarian Split Squat (Bodyweight)
4
10 reps
RPE 6
3
Lateral Lunge (Weighted)
4
12 reps
RPE 7.5
4
Jump Squat
4
12 reps
RPE 7.5
5
Depth Plyo Push Ups
3
8 reps
RPE 8
6
Landmine Twist
4
20 reps
RPE 6
7
Rotational Landmine Push Press
4
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
12 reps
RPE 7.5
2
Bulgarian Split Squat (Bodyweight)
4
10 reps
RPE 6
3
Lateral Lunge (Weighted)
4
12 reps
RPE 7.5
4
Jump Squat
4
12 reps
RPE 7.5
5
Depth Plyo Push Ups
3
8 reps
RPE 8
6
Landmine Twist
4
20 reps
RPE 6
7
Rotational Landmine Push Press
4
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
12 reps
RPE 7.5
2
Bulgarian Split Squat (Bodyweight)
4
10 reps
RPE 6
3
Lateral Lunge (Weighted)
4
12 reps
RPE 7.5
4
Jump Squat
4
12 reps
RPE 7.5
5
Depth Plyo Push Ups
3
8 reps
RPE 8
6
Landmine Twist
4
20 reps
RPE 6
7
Rotational Landmine Push Press
4
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
12 reps
RPE 7.5
2
Bulgarian Split Squat (Bodyweight)
4
10 reps
RPE 6
3
Lateral Lunge (Weighted)
4
12 reps
RPE 7.5
4
Jump Squat
4
12 reps
RPE 7.5
5
Depth Plyo Push Ups
3
8 reps
RPE 8
6
Landmine Twist
4
20 reps
RPE 6
7
Rotational Landmine Push Press
4
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
12 reps
RPE 7.5
2
Kettlebell Swing
4
15 reps
RPE 6.5
3
Pull-Up (Assisted)
4
12 reps
RPE 6.5
4
Chin-Up (Assisted)
4
12 reps
RPE 6.5
5
Back Extension
3
15 reps
RPE 6.5
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 6.5
7
Shrug (Trap Bar)
3
10 reps
RPE 6.5
8
Upright Row (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
12 reps
RPE 7.5
2
Kettlebell Swing
4
15 reps
RPE 6.5
3
Pull-Up (Assisted)
4
12 reps
RPE 6.5
4
Chin-Up (Assisted)
4
12 reps
RPE 6.5
5
Back Extension
3
15 reps
RPE 6.5
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 6.5
7
Shrug (Trap Bar)
3
10 reps
RPE 6.5
8
Upright Row (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
12 reps
RPE 7.5
2
Kettlebell Swing
4
15 reps
RPE 6.5
3
Pull-Up (Assisted)
4
12 reps
RPE 6.5
4
Chin-Up (Assisted)
4
12 reps
RPE 6.5
5
Back Extension
3
15 reps
RPE 6.5
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 6.5
7
Shrug (Trap Bar)
3
10 reps
RPE 6.5
8
Upright Row (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
12 reps
RPE 7.5
2
Kettlebell Swing
4
15 reps
RPE 6.5
3
Pull-Up (Assisted)
4
12 reps
RPE 6.5
4
Chin-Up (Assisted)
4
12 reps
RPE 6.5
5
Back Extension
3
15 reps
RPE 6.5
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 6.5
7
Shrug (Trap Bar)
3
10 reps
RPE 6.5
8
Upright Row (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
12 reps
RPE 7.5
2
Kettlebell Swing
4
15 reps
RPE 6.5
3
Pull-Up (Assisted)
4
12 reps
RPE 6.5
4
Chin-Up (Assisted)
4
12 reps
RPE 6.5
5
Back Extension
3
15 reps
RPE 6.5
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 6.5
7
Shrug (Trap Bar)
3
10 reps
RPE 6.5
8
Upright Row (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
12 reps
RPE 7.5
2
Kettlebell Swing
4
15 reps
RPE 6.5
3
Pull-Up (Assisted)
4
12 reps
RPE 6.5
4
Chin-Up (Assisted)
4
12 reps
RPE 6.5
5
Back Extension
3
15 reps
RPE 6.5
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 6.5
7
Shrug (Trap Bar)
3
10 reps
RPE 6.5
8
Upright Row (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
12 reps
RPE 7.5
2
Kettlebell Swing
4
15 reps
RPE 6.5
3
Pull-Up (Assisted)
4
12 reps
RPE 6.5
4
Chin-Up (Assisted)
4
12 reps
RPE 6.5
5
Back Extension
3
15 reps
RPE 6.5
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 6.5
7
Shrug (Trap Bar)
3
10 reps
RPE 6.5
8
Upright Row (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
12 reps
RPE 7.5
2
Kettlebell Swing
4
15 reps
RPE 6.5
3
Pull-Up (Assisted)
4
12 reps
RPE 6.5
4
Chin-Up (Assisted)
4
12 reps
RPE 6.5
5
Back Extension
3
15 reps
RPE 6.5
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 6.5
7
Shrug (Trap Bar)
3
10 reps
RPE 6.5
8
Upright Row (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
12 reps
RPE 7.5
2
Kettlebell Swing
4
15 reps
RPE 6.5
3
Pull-Up (Assisted)
4
12 reps
RPE 6.5
4
Chin-Up (Assisted)
4
12 reps
RPE 6.5
5
Back Extension
3
15 reps
RPE 6.5
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 6.5
7
Shrug (Trap Bar)
3
10 reps
RPE 6.5
8
Upright Row (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
12 reps
RPE 7.5
2
Kettlebell Swing
4
15 reps
RPE 6.5
3
Pull-Up (Assisted)
4
12 reps
RPE 6.5
4
Chin-Up (Assisted)
4
12 reps
RPE 6.5
5
Back Extension
3
15 reps
RPE 6.5
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 6.5
7
Shrug (Trap Bar)
3
10 reps
RPE 6.5
8
Upright Row (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
12 reps
RPE 7.5
2
Kettlebell Swing
4
15 reps
RPE 6.5
3
Pull-Up (Assisted)
4
12 reps
RPE 6.5
4
Chin-Up (Assisted)
4
12 reps
RPE 6.5
5
Back Extension
3
15 reps
RPE 6.5
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 6.5
7
Shrug (Trap Bar)
3
10 reps
RPE 6.5
8
Upright Row (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
12 reps
RPE 7.5
2
Kettlebell Swing
4
15 reps
RPE 6.5
3
Pull-Up (Assisted)
4
12 reps
RPE 6.5
4
Chin-Up (Assisted)
4
12 reps
RPE 6.5
5
Back Extension
3
15 reps
RPE 6.5
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 6.5
7
Shrug (Trap Bar)
3
10 reps
RPE 6.5
8
Upright Row (Barbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
6
-
2
Jump Rope
6
0.5 reps
-
3
Dead Hang
3
-
4
Battle Ropes
5
0.5 reps
-
5
Run
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
6
-
2
Jump Rope
6
0.5 reps
-
3
Dead Hang
3
-
4
Battle Ropes
5
0.5 reps
-
5
Run
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
6
-
2
Jump Rope
6
0.5 reps
-
3
Dead Hang
3
-
4
Battle Ropes
5
0.5 reps
-
5
Run
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
6
-
2
Jump Rope
6
0.5 reps
-
3
Dead Hang
3
-
4
Battle Ropes
5
0.5 reps
-
5
Run
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
6
-
2
Jump Rope
6
0.5 reps
-
3
Dead Hang
3
-
4
Battle Ropes
5
0.5 reps
-
5
Run
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
6
-
2
Jump Rope
6
0.5 reps
-
3
Dead Hang
3
-
4
Battle Ropes
5
0.5 reps
-
5
Run
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
6
-
2
Jump Rope
6
0.5 reps
-
3
Dead Hang
3
-
4
Battle Ropes
5
0.5 reps
-
5
Run
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
6
-
2
Jump Rope
6
0.5 reps
-
3
Dead Hang
3
-
4
Battle Ropes
5
0.5 reps
-
5
Run
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
6
-
2
Jump Rope
6
0.5 reps
-
3
Dead Hang
3
-
4
Battle Ropes
5
0.5 reps
-
5
Run
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
6
-
2
Jump Rope
6
0.5 reps
-
3
Dead Hang
3
-
4
Battle Ropes
5
0.5 reps
-
5
Run
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
6
-
2
Jump Rope
6
0.5 reps
-
3
Dead Hang
3
-
4
Battle Ropes
5
0.5 reps
-
5
Run
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
6
-
2
Jump Rope
6
0.5 reps
-
3
Dead Hang
3
-
4
Battle Ropes
5
0.5 reps
-
5
Run
1
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Zercher Squat (Barbell)
4 Sets
12 Reps
@7.5
2
Bulgarian Split Squat (Bodyweight)
4 Sets
10 Reps
@6
3
Lateral Lunge (Weighted)
4 Sets
12 Reps
@7.5
4
Jump Squat
4 Sets
12 Reps
@7.5
5
Depth Plyo Push Ups
3 Sets
8 Reps
@8
6
Landmine Twist
4 Sets
20 Reps
@6
7
Rotational Landmine Push Press
4 Sets
12 Reps
@6
8
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7.5
Day 2
1
Romanian Deadlift (Trap Bar)
4 Sets
12 Reps
@7.5
2
Kettlebell Swing
4 Sets
15 Reps
@6.5
3
Pull-Up (Assisted)
4 Sets
12 Reps
@6.5
4
Chin-Up (Assisted)
4 Sets
12 Reps
@6.5
5
Back Extension
3 Sets
15 Reps
@6.5
6
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@6.5
7
Shrug (Trap Bar)
3 Sets
10 Reps
@6.5
8
Upright Row (Barbell)
3 Sets
8 Reps
@6
Day 3
1
Shadow Boxing
6 Sets
-
2
Jump Rope
6 Sets
0.5 Reps
-
3
Dead Hang
3 Sets
-
4
Battle Ropes
5 Sets
0.5 Reps
-
5
Run
1 Set
10 Reps
-