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WARRIOR TRAINING PROGRAM
IntermediateFree

WARRIOR TRAINING PROGRAM

· Feb 2025
iOS & Android

Overview

Length
3 weeks
Days / week
3 days
Level
Intermediate
Goal
Muscle, Strength, Olympic Weightlifting, Athletics
Equipment
Garage Gym
Session length
60 min
This program is designed for combat athletes, functional fitness enthusiasts, and warriors-in-training who want to develop strength, power, athleticism, and durability without overtraining. Weeks 1-2: Build technical proficiency & base strength (moderate weights, 2-3 RIR) Weeks 3-4: Increase intensity by 2.5-5% if recovered well Deload Every 5th Week: Reduce intensity to 60-70% of working weights 👉 Key Rule: Do not rush progression. Stay pain-free, explosive, and efficient. Training Schedule Sprint Work: 1-2x per week (150-250 yards total) 1 min rest per 10 yards Distances: 10, 20, 30, 40 yards MMA Training: 3+ sessions per week Jump Rope: 5+ min daily Sauna: 2x per week Neck Training: 1x per week (consider increasing to 2x) Weight Training: ~2x per week (with flexibility) Prioritize compounds, kettlebells, calisthenics Leave reps in the tank (95% of sets) Heavy & light training but not to failure Progressive overload: Don’t rush weight increases Recovery emphasis: Allow adaptation before increasing intensity

Who it's for

Intermediate athletes ready for a structured program
Athletes focused on gaining both size and strength
Athletes who can train 3 days per week
Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front
Back
Quadriceps
17.6%
Front Delts
11.1%
Glutes
10.6%
Triceps
9.7%
Hamstrings
6.8%
Upper Back
6.3%
Chest
6.1%
Abs
5.4%
Lower Back
4.8%
Middle Delts
4.3%
Olympic
3.9%
Lats
3.6%
Biceps
3.1%
Calves
2.2%
Forearms
2.2%
Other
1.1%
Neck
0.7%
Adductors
0.5%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Power Clean35 reps65%
2Squat (Barbell)35 reps80%
3Romanian Deadlift (Barbell)27 reps80%
4Broad Jump35 reps—
5Single Leg Calf Raise (Weighted)212 reps@8
#ExerciseSetsRepsLoad
1Bench Press (Barbell)45 reps75%
2Chest Supported Row (Dumbbell)38 reps75%
3Seated Overhead Press (Dumbbell)28 reps75%
4Jump Switch Lunge215 reps—
#ExerciseSetsRepsLoad
1Trap Bar Deadlift35 reps80%
2Push Press (Barbell)35 reps75%
3Good Morning210 reps65%
4Farmer's Walk (Weighted)31 min@8

Weeks 2–3 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, WARRIOR TRAINING PROGRAM is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 3 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

WARRIOR TRAINING PROGRAM is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 3 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

WARRIOR TRAINING PROGRAM is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Boostcamp app
1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
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