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Travel Deload Transition

by Ferris B.

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 01:52
Muscle Engagement
Front
Back
MuscleSet
Other
14.5%
Triceps
9.6%
Abs
9.6%
Front Delts
8.3%
Middle Delts
7.5%
Upper Back
7.3%
Chest
6.5%
Quadriceps
6.5%
Hamstrings
5.8%
Glutes
5.3%
Biceps
5%
Lats
4.4%
Forearms
3.6%
Lower Back
2%
Rear Delts
1.8%
Calves
1.5%
Adductors
1%
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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
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