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Travel Deload Transition

by Ferris B.
5.0
(1 rating)

Program Description

Two weeks of work travel. 1 day a week at home. 3-4 on the road. ✅ Maintain muscle & CNS readiness ✅ Improve aerobic base (for wrestling & aesthetics) ✅ Keep joints happy during travel ✅ Arrive back ready to launch Phase 4 at full power

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 13, 2025 01:42
  • Last Edited
    Oct 13, 2025 05:59

Summary

The Travel Deload Transition program is designed for lifters looking to maintain strength and conditioning while on the go. Over the course of two weeks, you'll engage in four focused workouts per week, featuring a mix of upper body power, full-body strength circuits, and cardio with mobility work. Each session is crafted to keep your intensity high while allowing for recovery, ensuring you stay fit without overtraining. Perfect for those who want to balance travel and fitness, this program will help you transition smoothly into your next training phase.
Muscle Engagement
Front
Back
MuscleSet
Other
12%
Triceps
11.5%
Front Delts
10.3%
Abs
9.3%
Hamstrings
7%
Upper Back
6.6%
Glutes
6.4%
Middle Delts
6.2%
Quadriceps
6.2%
Chest
5.4%
Biceps
4.5%
Lats
4.1%
Forearms
3.7%
Lower Back
2.1%
Rear Delts
1.9%
Adductors
1.6%
Calves
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7-8
2
Pull-Up (Weighted)
4
6 reps
RPE 7-8
3
Overhead Press (Dumbbell)
3
10 reps
RPE 7-8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-8
5
Face Pull
3
15 reps
RPE 7-8
6
Walk
1
5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
RPE 8
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
6
Plank
3
0.75 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 8
2
Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Dumbbell Row
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Plank
3
0.75 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 8
2
Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Dumbbell Row
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Plank
3
0.75 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
15 reps
RPE 7
2
Stretching
2
0.5 mins
RPE 5
3
Stretching
2
1 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
15 reps
RPE 7
2
Stretching
2
0.5 mins
RPE 5
3
Stretching
2
1 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
10
0.5 mins
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
3B
Tricep Kickback
3
15 reps
RPE 8
4
Farmer's Walk (Weighted)
3
40 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
10
0.5 mins
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
3B
Tricep Kickback
3
15 reps
RPE 8
4
Farmer's Walk (Weighted)
3
40 reps
RPE 8
Week 1
1 / 2 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@7-8
@7-8
@7-8
@7-8
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@7-8
@7-8
@7-8
@7-8
3
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7-8
@7-8
@7-8
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7-8
@7-8
@7-8
5
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7-8
@7-8
@7-8
6
Walk
1 Set
5 mins
@7
Day 2
1
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
3
Dumbbell Row
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
5
Plank
1 Set
1 Set
1 Set
0.75 mins
0.75 mins
0.75 mins
@7
@7
@7
Day 3
1
Hanging Knee Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
2
Stretching
1 Set
1 Set
0.5 mins
0.5 mins
@5
@5
3
Stretching
1 Set
1 Set
1 Reps
1 Reps
@5
@5
Day 4
1
Sprint
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
0.5 mins
0.5 mins
0.5 mins
0.5 mins
0.5 mins
0.5 mins
@10
@10
@10
@10
@10
@10
@10
@10
@10
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
3B
Tricep Kickback
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
4
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
40 Reps
40 Reps
40 Reps
@8
@8
@8