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Fighting Fit

by alex M.

Program Description

Getting fighting fit, focusing on some slightly different lifts. Best paired with a kettlebell program, such as Simple and Sinister, or ABC. Should be run alongside a 3 day per week running plan. 1x Short easy run. 1x Tempo or interval run. 1x long run. option to do a sprint session on a Sunday for the hell of it.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 18, 2026 07:16
  • Last Edited
    Feb 18, 2026 07:21
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.6%
Triceps
13.6%
Glutes
10.2%
Hamstrings
10.2%
Front Delts
10.2%
Upper Back
8.5%
Lats
6.8%
Chest
6.8%
Abs
5.1%
Biceps
5.1%
Middle Delts
5.1%
Adductors
1.7%
Lower Back
1.7%
Forearms
1.7%
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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
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
6 reps
65%
2
Pull-Up (Weighted)
4
AMRAP
RPE 9
3
Dip (Weighted)
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
6 reps
75%
2
Pull-Up (Weighted)
4
AMRAP
RPE 9
3
Dip (Weighted)
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
4 reps
85%
2
Pull-Up (Weighted)
4
AMRAP
RPE 9
3
Dip (Weighted)
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
AMRAP
95%
2
Zercher Squat (Barbell)
3
6-8 reps
70%
3
Pull-Up (Weighted)
4
AMRAP
RPE 9
4
Dip (Weighted)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6 reps
65%
2
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
RPE 8
3
Pendlay Row
4
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6 reps
75%
2
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
RPE 8
3
Pendlay Row
4
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
4 reps
85%
2
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
RPE 8
3
Pendlay Row
4
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
AMRAP
95%
2
Push Press (Barbell)
3
6-8 reps
70%
3
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
RPE 8
4
Pendlay Row
4
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
4 reps
65%
2
Push Up
4
AMRAP
RPE 10
3
Hammer Curl (Dumbbell)
4
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
75%
2
Push Up
4
AMRAP
RPE 10
3
Hammer Curl (Dumbbell)
4
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
4 reps
85%
2
Push Up
4
AMRAP
RPE 10
3
Hammer Curl (Dumbbell)
4
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
4
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
AMRAP
95%
2
Trap Bar Deadlift
3
6-8 reps
70%
3
Push Up
4
AMRAP
RPE 10
4
Hammer Curl (Dumbbell)
4
6-8 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
6-8 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
65%
65%
65%
65%
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@9
@9
@9
@9
3
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@9
@9
@9
@9
Day 2
1
Push Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
65%
65%
65%
65%
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
@8
3
Pendlay Row
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
@8
Day 3
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
65%
65%
65%
65%
2
Push Up
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@10
@10
@10
@10
3
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
@9
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
@9