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Soldier Boy

by Callme69og666
2 athletes joined

Program Description

Its mainly to built muscle

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    20 minutes
  • Created
    Aug 09, 2024 10:14
  • Last Edited
    Jun 18, 2025 12:24

Summary

Unleash your inner warrior with the Soldier Boy program, a focused 4-week training regimen designed for those ready to build strength and endurance. Committing just three days a week, you'll tackle a variety of compound movements like barbell squats and kettlebell swings, ensuring a full-body workout that targets major muscle groups. Perfect for garage gym enthusiasts, this program combines effective exercises with progressive intensity to help you achieve your fitness goals. Get ready to transform your physique and elevate your performance!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Seated Overhead Press (Dumbbell)
4
15 reps
-
3
Farmer's Walk (Weighted)
4
1 mins
-
4
Kettlebell Swing
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Seated Overhead Press (Dumbbell)
4
15 reps
-
3
Farmer's Walk (Weighted)
4
1 mins
-
4
Kettlebell Swing
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Seated Overhead Press (Dumbbell)
4
15 reps
-
3
Farmer's Walk (Weighted)
4
1 mins
-
4
Kettlebell Swing
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Seated Overhead Press (Dumbbell)
4
15 reps
-
3
Farmer's Walk (Weighted)
4
1 mins
-
4
Kettlebell Swing
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
4
8 reps
-
2
Dumbbell Row
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
12 reps
-
4
Shrug (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
1
-
2
Dumbbell Row
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Shrug (Dumbbell)
1
2 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
1
-
2
Dumbbell Row
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Shrug (Dumbbell)
1
2 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
1
-
2
Dumbbell Row
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Shrug (Dumbbell)
1
2 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Seated Overhead Press (Dumbbell)
4
15 reps
-
3
Farmer's Walk (Weighted)
4
1 mins
-
4
Kettlebell Swing
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Seated Overhead Press (Dumbbell)
4
15 reps
-
3
Farmer's Walk (Weighted)
4
1 mins
-
4
Kettlebell Swing
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Seated Overhead Press (Dumbbell)
4
15 reps
-
3
Farmer's Walk (Weighted)
4
1 mins
-
4
Kettlebell Swing
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Seated Overhead Press (Dumbbell)
4
15 reps
-
3
Farmer's Walk (Weighted)
4
1 mins
-
4
Kettlebell Swing
3
5 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Seated Overhead Press (Dumbbell)
4 Sets
15 Reps
-
3
Farmer's Walk (Weighted)
4 Sets
1 mins
-
4
Kettlebell Swing
3 Sets
5 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Seated Overhead Press (Dumbbell)
4 Sets
15 Reps
-
3
Farmer's Walk (Weighted)
4 Sets
1 mins
-
4
Kettlebell Swing
3 Sets
5 Reps
-
Day 2
1
Hip Thrust (Bodyweight)
4 Sets
8 Reps
-
2
Dumbbell Row
4 Sets
8 Reps
-
3
Romanian Deadlift (Barbell)
4 Sets
12 Reps
-
4
Shrug (Dumbbell)
4 Sets
15 Reps
-