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BoostcampPNG

12 Week Conditioning Program

by Selim S.
3 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
    Jun 18, 2025 08:21

Summary

Transform your fitness journey with this comprehensive 12 Week Conditioning Program, designed for three intense training days each week. Focused on building strength and endurance, you'll tackle a mix of barbell, bodyweight, and kettlebell exercises that target major muscle groups, including legs, back, and core. Each session is crafted to push your limits, featuring movements like Zercher Squats and Kettlebell Swings, ensuring a balanced approach to conditioning. Perfect for those ready to elevate their performance and achieve lasting results in just three months!
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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
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
-