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Black Swordsman

by Cameron J O’Neal

Program Description

I want this program to have a mixture of calisthenics, cardio and weight training. You’ll be doing cardio everyday rest day included. Just a 40 or so minute walk or run. Then you’ll do weight lifting for Monday, Wednesday and Friday then calisthenics training on Tuesday and Thursday. Saturday and Sunday can be either cardio heavy days or light cardio then recovery.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jun 11, 2025 11:32
  • Last Edited
    Jun 11, 2025 11:50
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
2
Skull Crusher (Dumbbell)
3
10-15 reps
RPE 9.5
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
4
French Press
4
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
2
Skull Crusher (Dumbbell)
3
10-15 reps
RPE 9.5
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
4
French Press
4
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
2
Skull Crusher (Dumbbell)
3
10-15 reps
RPE 9.5
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
4
French Press
4
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
2
Skull Crusher (Dumbbell)
3
10-15 reps
RPE 9.5
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
4
French Press
4
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
RPE 10
2
Push Up
3
AMRAP
RPE 10
3
Sit Up
3
AMRAP
RPE 10
4
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
5
Lying Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
RPE 10
2
Push Up
3
AMRAP
RPE 10
3
Sit Up
3
AMRAP
RPE 10
4
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
5
Lying Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
RPE 10
2
Push Up
3
AMRAP
RPE 10
3
Sit Up
3
AMRAP
RPE 10
4
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
5
Lying Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
RPE 10
2
Push Up
3
AMRAP
RPE 10
3
Sit Up
3
AMRAP
RPE 10
4
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
5
Lying Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
AMRAP
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
8-11 reps
RPE 10
4
Wall Sit
2
AMRAP
RPE 10
5
Front Squat (Dumbbell)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
AMRAP
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
8-11 reps
RPE 10
4
Wall Sit
2
AMRAP
RPE 10
5
Front Squat (Dumbbell)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
AMRAP
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
8-11 reps
RPE 10
4
Wall Sit
2
AMRAP
RPE 10
5
Front Squat (Dumbbell)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
AMRAP
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
8-11 reps
RPE 10
4
Wall Sit
2
AMRAP
RPE 10
5
Front Squat (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
RPE 10
2
Push Up
3
AMRAP
RPE 10
3
Sit Up
3
AMRAP
RPE 10
4
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
5
Lying Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
RPE 10
2
Push Up
3
AMRAP
RPE 10
3
Sit Up
3
AMRAP
RPE 10
4
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
5
Lying Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
RPE 10
2
Push Up
3
AMRAP
RPE 10
3
Sit Up
3
AMRAP
RPE 10
4
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
5
Lying Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
RPE 10
2
Push Up
3
AMRAP
RPE 10
3
Sit Up
3
AMRAP
RPE 10
4
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
5
Lying Leg Raise
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
2
Upright Row (Dumbbell)
3
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
3
8-11 reps
RPE 10
5
Wide Grip Pull-Up
2
AMRAP
RPE 10
6
Shrug (Dumbbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
2
Upright Row (Dumbbell)
3
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
3
8-11 reps
RPE 10
5
Wide Grip Pull-Up
2
AMRAP
RPE 10
6
Shrug (Dumbbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
2
Upright Row (Dumbbell)
3
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
3
8-11 reps
RPE 10
5
Wide Grip Pull-Up
2
AMRAP
RPE 10
6
Shrug (Dumbbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
2
Upright Row (Dumbbell)
3
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
3
8-11 reps
RPE 10
5
Wide Grip Pull-Up
2
AMRAP
RPE 10
6
Shrug (Dumbbell)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
RPE 10
2
Push Up
3
AMRAP
RPE 10
3
Sit Up
3
AMRAP
RPE 10
4
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
5
Lying Leg Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
RPE 10
2
Push Up
3
AMRAP
RPE 10
3
Sit Up
3
AMRAP
RPE 10
4
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
5
Lying Leg Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
RPE 10
2
Push Up
3
AMRAP
RPE 10
3
Sit Up
3
AMRAP
RPE 10
4
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
5
Lying Leg Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
RPE 10
2
Push Up
3
AMRAP
RPE 10
3
Sit Up
3
AMRAP
RPE 10
4
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
5
Lying Leg Raise
2
AMRAP
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9
2
Skull Crusher (Dumbbell)
3 Sets
10-15 Reps
@9.5
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9.5
4
French Press
4 Sets
8-12 Reps
@10
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
5-8 Reps
@10
2
Push Up
3 Sets
AMRAP
@10
3
Sit Up
3 Sets
AMRAP
@10
4
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10
5
Lying Leg Raise
2 Sets
AMRAP
@10
Day 3
1
Standing Calf Raise
4 Sets
AMRAP
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@9.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-11 Reps
@10
4
Wall Sit
2 Sets
AMRAP
@10
5
Front Squat (Dumbbell)
2 Sets
AMRAP
@10
Day 4
1
Pull-Up (Bodyweight)
3 Sets
5-8 Reps
@10
2
Push Up
3 Sets
AMRAP
@10
3
Sit Up
3 Sets
AMRAP
@10
4
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10
5
Lying Leg Raise
2 Sets
AMRAP
@10
Day 5
1
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@9
2
Upright Row (Dumbbell)
3 Sets
AMRAP
@10
3
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@9.5
4
Bent Over Row (Dumbbell)
3 Sets
8-11 Reps
@10
5
Wide Grip Pull-Up
2 Sets
AMRAP
@10
6
Shrug (Dumbbell)
2 Sets
AMRAP
@10
Day 6
1
Pull-Up (Bodyweight)
3 Sets
5-8 Reps
@10
2
Push Up
3 Sets
AMRAP
@10
3
Sit Up
3 Sets
AMRAP
@10
4
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10
5
Lying Leg Raise
2 Sets
AMRAP
@10