12 Week Bootcamp Blast

I’ve built a 12 week Bootcamp that starts solidly intermediate and finishes “oh damn, I’m fit-fit”.

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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

Squat (Barbell)

Romanian Deadlift (Barbell)

Walking Lunge

Leg Curl

Lower Strength

Bench Press (Barbell)

Wide Grip Pull-Up

Seated Shoulder Press (Dumbbell)

Seated Row (Cable)

Push Up

Cycling

Upper Strength 

Wall Balls

Burpee

Engine Day

Deadlift (Barbell)

Step-Up (Weighted)

Box Jump

Med Ball Slam

Prowler Push

Lower Athletic 

Incline Bench Press (Dumbbell)

Chest Supported Row (Machine)

Upper Density and Metcon

Bulgarian Split Squat (Dumbbell)

Upper Density + Metcon

Pull-Up (Weighted)

Kettlebell Swing

Engine Builder

Power Clean

Farmer's Walk (Weighted)

Lower Power

Push Press (Barbell)

Pendlay Row

Jump Squat

Snatch (Dumbbell)

Sit Up

Upper Strength

Engine Stress

Lower Athletic

1km Row

Full Body Competition Workout

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