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BoostcampPNG

Weights, HIIT and function

by Anonymous

Program Description

Continue your muscle growth, ensure your heart gets a workout and you’re moving in more than one direction

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 10, 2026 02:36
  • Last Edited
    Jan 10, 2026 07:12
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.5%
Upper Back
10.4%
Triceps
9.4%
Hamstrings
8.6%
Abs
8.6%
Chest
8.4%
Glutes
8.1%
Quadriceps
7.8%
Lats
6%
Middle Delts
6%
Biceps
5%
Adductors
2.1%
Other
2.1%
Lower Back
1.3%
Cardio
1%
Forearms
1%
Olympic
1%
Rear Delts
0.8%
Abductors
0.8%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
Squat (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Raise (Captain's Chair)
3
-
4
Kettlebell Swing
1
-
5
Goblet Squat
1
-
6
Cycling
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Walking Lunge (Dumbbell)
3
-
3
Lying Leg Curl
3
-
4
Leg Raise (Captain's Chair)
3
-
5
Kettlebell Swing
1
-
6
Goblet Squat
1
-
7
1km Row
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Raise (Captain's Chair)
3
-
4
Kettlebell Swing
1
-
5
Goblet Squat
1
-
6
Cycling
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Walking Lunge (Dumbbell)
3
-
3
Lying Leg Curl
3
-
4
Leg Raise (Captain's Chair)
3
-
5
Kettlebell Swing
1
-
6
Goblet Squat
1
-
7
1km Row
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Raise (Captain's Chair)
3
-
4
Kettlebell Swing
1
-
5
Goblet Squat
1
-
6
Cycling
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Walking Lunge (Dumbbell)
3
-
3
Lying Leg Curl
3
-
4
Leg Raise (Captain's Chair)
3
-
5
Kettlebell Swing
1
-
6
Goblet Squat
1
-
7
1km Row
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Raise (Captain's Chair)
3
-
4
Kettlebell Swing
1
-
5
Goblet Squat
1
-
6
Cycling
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Walking Lunge (Dumbbell)
3
-
3
Lying Leg Curl
3
-
4
Leg Raise (Captain's Chair)
3
-
5
Kettlebell Swing
1
-
6
Goblet Squat
1
-
7
1km Row
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Raise (Captain's Chair)
3
-
4
Kettlebell Swing
1
-
5
Goblet Squat
1
-
6
Cycling
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Walking Lunge (Dumbbell)
3
-
3
Lying Leg Curl
3
-
4
Leg Raise (Captain's Chair)
3
-
5
Kettlebell Swing
1
-
6
Goblet Squat
1
-
7
1km Row
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Stiff Leg Deadlift
3
-
3
Leg Raise (Captain's Chair)
3
-
4
Kettlebell Swing
1
-
5
Goblet Squat
1
-
6
Cycling
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Walking Lunge (Dumbbell)
3
-
3
Lying Leg Curl
3
-
4
Leg Raise (Captain's Chair)
3
-
5
Kettlebell Swing
1
-
6
Goblet Squat
1
-
7
1km Row
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Tricep Extension (Dumbbell)
3
-
4
Kettlebell Half Get Up
1
-
5
Push Up
1
-
6
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
Tricep Pushdown (Cable)
1
-
4
Kettlebell Half Get Up
1
-
5
Push Up
1
-
6
Cycling
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Tricep Extension (Dumbbell)
3
-
4
Kettlebell Half Get Up
1
-
5
Push Up
1
-
6
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
Tricep Pushdown (Cable)
1
-
4
Kettlebell Half Get Up
1
-
5
Push Up
1
-
6
Cycling
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Tricep Extension (Dumbbell)
3
-
4
Kettlebell Half Get Up
1
-
5
Push Up
1
-
6
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
Tricep Pushdown (Cable)
1
-
4
Kettlebell Half Get Up
1
-
5
Push Up
1
-
6
Cycling
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Tricep Extension (Dumbbell)
3
-
4
Kettlebell Half Get Up
1
-
5
Push Up
1
-
6
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
Tricep Pushdown (Cable)
1
-
4
Kettlebell Half Get Up
1
-
5
Push Up
1
-
6
Cycling
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Tricep Extension (Dumbbell)
3
-
4
Kettlebell Half Get Up
1
-
5
Push Up
1
-
6
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
Tricep Pushdown (Cable)
1
-
4
Kettlebell Half Get Up
1
-
5
Push Up
1
-
6
Cycling
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Tricep Extension (Dumbbell)
3
-
4
Kettlebell Half Get Up
1
-
5
Push Up
1
-
6
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
Tricep Pushdown (Cable)
1
-
4
Kettlebell Half Get Up
1
-
5
Push Up
1
-
6
Cycling
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Bicep Curl (Barbell)
1
-
4
Kettlebell Gorilla Row
1
-
5
Bicep Curl (Dumbbell)
1
-
6
1km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
Spider Curl
1
-
4
Kettlebell Gorilla Row
1
-
5
Bicep Curl (Dumbbell)
1
-
6
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Bicep Curl (Barbell)
1
-
4
Kettlebell Gorilla Row
1
-
5
Bicep Curl (Dumbbell)
1
-
6
1km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
Spider Curl
1
-
4
Kettlebell Gorilla Row
1
-
5
Bicep Curl (Dumbbell)
1
-
6
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Bicep Curl (Barbell)
1
-
4
Kettlebell Gorilla Row
1
-
5
Bicep Curl (Dumbbell)
1
-
6
1km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
Spider Curl
1
-
4
Kettlebell Gorilla Row
1
-
5
Bicep Curl (Dumbbell)
1
-
6
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Bicep Curl (Barbell)
1
-
4
Kettlebell Gorilla Row
1
-
5
Bicep Curl (Dumbbell)
1
-
6
1km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
Spider Curl
1
-
4
Kettlebell Gorilla Row
1
-
5
Bicep Curl (Dumbbell)
1
-
6
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Bicep Curl (Barbell)
1
-
4
Kettlebell Gorilla Row
1
-
5
Bicep Curl (Dumbbell)
1
-
6
1km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
Spider Curl
1
-
4
Kettlebell Gorilla Row
1
-
5
Bicep Curl (Dumbbell)
1
-
6
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Bicep Curl (Barbell)
1
-
4
Kettlebell Gorilla Row
1
-
5
Bicep Curl (Dumbbell)
1
-
6
1km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
Spider Curl
1
-
4
Kettlebell Gorilla Row
1
-
5
Bicep Curl (Dumbbell)
1
-
6
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
-
2
High Pull
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Snatch (Kettlebell)
1
-
5
Kettlebell Press
1
-
6
Russian Twist
1
-
7
Walkout Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Kelso Shrug (Chest Supported)
1
-
3
Upright Row (Barbell)
1
-
4
Snatch (Kettlebell)
1
-
5
Kettlebell Press
1
-
6
Russian Twist
1
-
7
Walkout Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
-
2
High Pull
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Snatch (Kettlebell)
1
-
5
Kettlebell Press
1
-
6
Russian Twist
1
-
7
Walkout Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Kelso Shrug (Chest Supported)
1
-
3
Upright Row (Barbell)
1
-
4
Snatch (Kettlebell)
1
-
5
Kettlebell Press
1
-
6
Russian Twist
1
-
7
Walkout Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
-
2
High Pull
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Snatch (Kettlebell)
1
-
5
Kettlebell Press
1
-
6
Russian Twist
1
-
7
Walkout Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Kelso Shrug (Chest Supported)
1
-
3
Upright Row (Barbell)
1
-
4
Snatch (Kettlebell)
1
-
5
Kettlebell Press
1
-
6
Russian Twist
1
-
7
Walkout Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
-
2
High Pull
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Snatch (Kettlebell)
1
-
5
Kettlebell Press
1
-
6
Russian Twist
1
-
7
Walkout Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Kelso Shrug (Chest Supported)
1
-
3
Upright Row (Barbell)
1
-
4
Snatch (Kettlebell)
1
-
5
Kettlebell Press
1
-
6
Russian Twist
1
-
7
Walkout Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
-
2
High Pull
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Snatch (Kettlebell)
1
-
5
Kettlebell Press
1
-
6
Russian Twist
1
-
7
Walkout Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Kelso Shrug (Chest Supported)
1
-
3
Upright Row (Barbell)
1
-
4
Snatch (Kettlebell)
1
-
5
Kettlebell Press
1
-
6
Russian Twist
1
-
7
Walkout Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
-
2
High Pull
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Snatch (Kettlebell)
1
-
5
Kettlebell Press
1
-
6
Russian Twist
1
-
7
Walkout Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Kelso Shrug (Chest Supported)
1
-
3
Upright Row (Barbell)
1
-
4
Snatch (Kettlebell)
1
-
5
Kettlebell Press
1
-
6
Russian Twist
1
-
7
Walkout Plank
1
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
-
2
Stiff Leg Deadlift
3 Sets
-
3
Leg Raise (Captain's Chair)
3 Sets
-
4
Kettlebell Swing
1 Set
-
5
Goblet Squat
1 Set
-
6
Cycling
1 Set
-
Day 2
1
Bench Press (Barbell)
3 Sets
-
2
Chest Fly (Dumbbell)
3 Sets
-
3
Tricep Extension (Dumbbell)
3 Sets
-
4
Kettlebell Half Get Up
1 Set
-
5
Push Up
1 Set
-
6
Run
1 Set
-
Day 3
1
Bent Over Row (Barbell)
3 Sets
-
2
Pull-Up (Bodyweight)
3 Sets
-
3
Bicep Curl (Barbell)
1 Set
-
4
Kettlebell Gorilla Row
1 Set
-
5
Bicep Curl (Dumbbell)
1 Set
-
6
1km Row
1 Set
-
Day 4
1
Military Press (Barbell)
3 Sets
-
2
High Pull
3 Sets
-
3
Lateral Raise (Dumbbell)
3 Sets
-
4
Snatch (Kettlebell)
1 Set
-
5
Kettlebell Press
1 Set
-
6
Russian Twist
1 Set
-
7
Walkout Plank
1 Set
-