Primal Readiness - Primer | Overcome Thyself

by Solomon
15 athletes joined

Program Description

This program is built for warfighters-past, present, and future. Whether you're prepping for selection, getting back to fighting shape, or refusing to let the standard slip, this hybrid system delivers. Shred fat with intensity, dominate functional circuits designed for combat readiness, and lift heavy to forge battlefield strength. Every session pushes your limits. No fluff. No excuses. Just discipline, grit, and results. You don’t rise to the occasion, you fall to the level of your training. So train like your life depends on it. Train for the battle. Conquer the mission. Forge the warrior within. Every week builds you up until Week 4, when you’ll face the ultimate test, prove you’ve earned your place, and show the world what you’re made of.

Program Overview

  • Level
    Advanced
  • Goal
    Athletics, Powerlifting, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 31, 2025 04:13
  • Last Edited
    Jun 18, 2025 10:02

Summary

Unlock your potential with the **Primal Readiness - Primer | Overcome Thyself** program, a comprehensive 4-week journey designed to challenge your limits and enhance your fitness. Committing to six days a week, you'll engage in a mix of cardio and strength training, including barbell bench presses, bodyweight pull-ups, and dynamic supersets that target all major muscle groups. Each week builds on the last, pushing you to achieve new milestones, whether it’s increasing your ruck distance or mastering advanced bodyweight movements. Get ready to transform your body and mindset through this intense and rewarding training experience!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Cardio
1
10 mins
RPE 7
2A
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 7-9
3
Warrior Pushup
2
5 reps
RPE 8
4A
Arnold Press
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
4B
Front Raise
3
20 reps
RPE 6
4C
Lateral Raise (Dumbbell)
3
20 reps
RPE 6
4D
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 6
5
Lat Pulldown
3
15 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 8
7
Cardio
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
16 mins
RPE 7
2A
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
2B
Step Up Knee Raises
4
10 reps
RPE 7
3
Warrior Pushup
3
5 reps
RPE 8
4A
T-Bar Row
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4B
Kettlebell Swing
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
5A
Military Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
5B
Pirate Ships
3
20 reps
RPE 7
6
Hanging Leg Raise
3
AMRAP
RPE 7
7
Cardio
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25 mins
RPE 7
2A
Push Up
3
AMRAP
RPE 6
2B
Narrow Push Up
3
AMRAP
RPE 6
2C
Decline Push Up
3
AMRAP
RPE 6
2D
Push Up (Incline)
3
AMRAP
RPE 6
2E
Underhand Grip Pushup (Smith Machine)
3
AMRAP
RPE 6
3
Warrior Pushup
3
AMRAP
RPE 8
4A
Pull-Up (Bodyweight)
5
AMRAP
RPE 7-9
4B
Reverse Abs Crunch (Bodyweight)
5
AMRAP
RPE 7
5A
Landmine Press
3
-
5B
Landmine Twist
3
-
6
Cardio
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ruck March
1
60-120 mins
RPE 10
2A
Bench Press (Barbell)
1
100 reps
RPE 7
2B
Pull-Up (Bodyweight)
1
AMRAP
RPE 7
3
Warrior Pushup
3
5 reps
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 8
5
Cardio
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
RPE 9
2B
Jump Squat
4
5 reps
RPE 8
2C
Band Pull Apart
4
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4A
Shadow Kick Boxing
3
2 mins
RPE 6
4B
Decline Crunch
3
25 reps
RPE 6
5
Cardio
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
16 mins
RPE 6
2A
Squat (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
2B
Jump Rope
4
1 mins
RPE 8
3A
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3B
Box Shuffle
3
1 mins
RPE 8
4A
Shadow Kick Boxing
3
1 mins
RPE 7
4B
Hanging Toes To Bar
3
AMRAP
RPE 7
4C
Decline Crunch
3
AMRAP
RPE 7
5
Cardio
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25 mins
RPE 6
2A
Cossack Squat
3
AMRAP
RPE 7
2B
Shrimp Squat
3
AMRAP
RPE 7
3A
Box Jump
3
20 reps
RPE 6
3B
Box Sprint
3
1 mins
RPE 8
4
Box Shuffle
3
1 mins
RPE 8
5A
Hanging Wind Sprints
3
20 reps
RPE 8
5B
Decline Crunch
3
20 reps
RPE 7
6
Cardio
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ruck March
1
60-120 mins
RPE 10
2
Squat (Barbell)
1
100 reps
RPE 8
3
Decline Crunch
5
25 reps
RPE 7
4
Cardio
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
2A
Burpee
3
AMRAP
RPE 8
2B
Sprint
3
AMRAP
RPE 8
2C
Barbell Rollout
3
AMRAP
RPE 8
2D
Med Ball Slam
3
AMRAP
RPE 8
2E
Bear Crawl
3
AMRAP
RPE 8
3
Cardio
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
16 mins
RPE 8
2
Burpee
5
20 reps
RPE 7
3
Bear Complex
3
5 reps
RPE 8
4
Thruster (Barbell)
3
20 reps
RPE 7
5
Cardio
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
2
Tire Flip
1
5 mins
RPE 9
3
Sledgehammer
1
5 mins
RPE 9
4
Battle Ropes
1
5 mins
RPE 9
5
ACFT Sprint Drag Carry (SDC)
3
1.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ruck March
1
60-120 mins
RPE 10
2A
Burpee-Pullups
1
AMRAP
RPE 8
2B
Barbell Rollout
1
AMRAP
RPE 8
2C
Dragon Fly
1
AMRAP
RPE 8
3
Shadow Boxing
3
5 mins
RPE 7
4
Cardio
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
2B
Pull-Up (Bodyweight)
3
8 reps
RPE 7
3
Military Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Warrior Pushup
2
5 reps
RPE 8
5A
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
5B
Face Pull
3
20 reps
RPE 7
6A
Landmine Twist
3
20 reps
RPE 7
6B
Wood Chop
3
20 reps
RPE 7
7
Cardio
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
16 mins
RPE 6
2A
Incline Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
2B
Side Bend (Dumbbell)
4
10 reps
RPE 7.5
3A
Military Press (Barbell)
3
10 reps
RPE 7
3B
Med Ball Slam
3
20 reps
RPE 6
4A
Shrug (Barbell)
3
10 reps
RPE 7
4B
Landmine Twist
3
15 reps
RPE 7
4C
Wood Chop
3
15 reps
RPE 8
5
Cardio
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25 mins
RPE 7
2
Dip (Bodyweight)
3
15 reps
RPE 7
3
Chest Fly (Cable)
3
20 reps
RPE 8
4A
Pendlay Row
3
12 reps
RPE 8
4B
Face Pull
3
20 reps
RPE 7
5
Skull Crusher (Barbell)
3
20 reps
RPE 6
6A
Hammer Curl (Dumbbell)
3
20 reps
RPE 7
6B
Zottman Curl
3
10 reps
RPE 8
7
Cardio
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ruck March
1
60-120 mins
RPE 10
2
Military Press (Barbell)
1
100 reps
RPE 8
3
Cardio
1
20 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 7
2A
Front Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2B
Squat (Bodyweight)
4
20 reps
RPE 6
3A
Good Morning
3
20 reps
RPE 6
3B
Bulgarian Split Squat (Bodyweight)
3
15 reps
RPE 7
4A
Leg Extension
3
20 reps
RPE 7
4B
Leg Curl
3
20 reps
RPE 7
5
Nordic Curl
3
5 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Cardio
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
16 mins
RPE 8
2A
Front Squat (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
2B
Squat (Bodyweight)
4
20 reps
RPE 6
3A
Good Morning
3
20 reps
RPE 7
3B
Bulgarian Split Squat (Bodyweight)
3
15 reps
RPE 8
3C
Walking Lunge
3
15 reps
RPE 8
4A
Leg Extension
3
20 reps
RPE 7
4B
Leg Curl
3
20 reps
RPE 7
5
Nordic Curl
3
5 reps
RPE 8
6
Hanging Leg Raise
3
20 reps
RPE 8
7
Cardio
1
20 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2A
Squat (Bodyweight)
3
20 reps
RPE 7
2B
Split Squat Jump
3
15 reps
RPE 8
2C
Jump Squat
3
10 reps
RPE 8
3A
Good Morning
3
20 reps
RPE 6
3B
Bulgarian Split Squat (Bodyweight)
3
10 reps
RPE 7
4A
Nordic Curl
3
5 reps
RPE 7
4B
Hanging Leg Raise
3
10 reps
RPE 8
5
Cardio
1
20 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ruck March
1
60-120 mins
RPE 10
2
Romanian Deadlift (Barbell)
1
100 reps
RPE 7
3
Cable Crunch
5
25 reps
RPE 6
4
Cardio
1
20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-40 mins
RPE 6
2
Swim
1
AMRAP
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25-45 mins
RPE 6
2
Swim
1
AMRAP
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-50 mins
RPE 6
2
Swim
1
AMRAP
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-40 mins
RPE 6
2
Yoga
1
60 mins
RPE 7
3
Swim
1
AMRAP
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Cardio
1 Set
10 mins
@7
2A
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@7
@7.5
@8
@8.5
2B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@7-9
3
Warrior Pushup
2 Sets
5 Reps
@8
4A
Arnold Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7.5
@7.5
@7.5
4B
Front Raise
3 Sets
20 Reps
@6
4C
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@6
4D
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
@6
5
Lat Pulldown
3 Sets
15 Reps
@8
6
Reverse Abs Crunch (Bodyweight)
3 Sets
15 Reps
@8
7
Cardio
1 Set
20 mins
@6
Day 2
1
Cardio
1 Set
10 mins
@6
2A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@7
@8
@8
@9
2B
Jump Squat
4 Sets
5 Reps
@8
2C
Band Pull Apart
4 Sets
10 Reps
@8
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
4A
Shadow Kick Boxing
3 Sets
2 mins
@6
4B
Decline Crunch
3 Sets
25 Reps
@6
5
Cardio
1 Set
20 mins
@6
Day 3
1
Cardio
1 Set
30 mins
@8
2A
Burpee
3 Sets
AMRAP
@8
2B
Sprint
3 Sets
AMRAP
@8
2C
Barbell Rollout
3 Sets
AMRAP
@8
2D
Med Ball Slam
3 Sets
AMRAP
@8
2E
Bear Crawl
3 Sets
AMRAP
@8
3
Cardio
1 Set
30 mins
@6
Day 4
1
Cardio
1 Set
10 mins
@6
2A
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
2B
Pull-Up (Bodyweight)
3 Sets
8 Reps
@7
3
Military Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
4
Warrior Pushup
2 Sets
5 Reps
@8
5A
Shrug (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
5B
Face Pull
3 Sets
20 Reps
@7
6A
Landmine Twist
3 Sets
20 Reps
@7
6B
Wood Chop
3 Sets
20 Reps
@7
7
Cardio
1 Set
20 mins
@8
Day 5
1
Cardio
1 Set
10 mins
@7
2A
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
@8
@8
@8
2B
Squat (Bodyweight)
4 Sets
20 Reps
@6
3A
Good Morning
3 Sets
20 Reps
@6
3B
Bulgarian Split Squat (Bodyweight)
3 Sets
15 Reps
@7
4A
Leg Extension
3 Sets
20 Reps
@7
4B
Leg Curl
3 Sets
20 Reps
@7
5
Nordic Curl
3 Sets
5 Reps
@8
6
Hanging Leg Raise
3 Sets
15 Reps
@8
7
Cardio
1 Set
20 mins
@8
Day 6
1
Cardio
1 Set
20-40 mins
@6
2
Swim
1 Set
AMRAP
@6