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BoostcampPNG

Weightlifting for the Fighter

by Braden Manning

Program Description

This is an eight week program broken up into two, four week blocks. This program is to be run if you are out of camp and don’t have a trainer, but need something to do until the next camp.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodyweight Fitness, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 22, 2025 04:14
  • Last Edited
    Sep 22, 2025 05:22
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13%
Upper Back
13%
Glutes
10.7%
Abs
7.7%
Lower Back
6.9%
Lats
6.7%
Hamstrings
6%
Triceps
5.7%
Chest
5.1%
Forearms
4.8%
Biceps
4.3%
Front Delts
4.1%
Olympic
3.3%
Other
2.5%
Neck
2.2%
Rear Delts
2%
Adductors
0.9%
Middle Delts
0.9%
Calves
0.2%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
5 reps
RPE 7
1B
Broad Jump
3
5 reps
RPE 6
2A
Tempo Bench Press
3
5 reps
RPE 7
2B
Clap Push Up
3
5 reps
RPE 6
3
Barbell Row
3
8 reps
RPE 7
4
Farmer's Walk (Weighted)
3
50 reps
RPE 8
5A
Kettlebell Swing
3
10 reps
RPE 7
5B
Neck Curl
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
5 reps
RPE 7
1B
Broad Jump
3
5 reps
RPE 6
2A
Tempo Bench Press
3
5 reps
RPE 7
2B
Clap Push Up
3
5 reps
RPE 6
3
Barbell Row
3
8 reps
RPE 7
4
Farmer's Walk (Weighted)
3
50 reps
RPE 8
5A
Kettlebell Swing
3
10 reps
RPE 7
5B
Neck Curl
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
5 reps
RPE 7
1B
Broad Jump
3
5 reps
RPE 6
2A
Tempo Bench Press
3
5 reps
RPE 7
2B
Clap Push Up
3
5 reps
RPE 6
3
Barbell Row
3
8 reps
RPE 7
4
Farmer's Walk (Weighted)
3
50 reps
RPE 8
5A
Kettlebell Swing
3
10 reps
RPE 7
5B
Neck Curl
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
5 reps
RPE 7
1B
Broad Jump
3
5 reps
RPE 6
2A
Tempo Bench Press
3
5 reps
RPE 7
2B
Clap Push Up
3
5 reps
RPE 6
3
Barbell Row
3
8 reps
RPE 7
4
Farmer's Walk (Weighted)
3
50 reps
RPE 8
5A
Kettlebell Swing
3
10 reps
RPE 7
5B
Neck Curl
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Tempo Bench Press
4
4 reps
RPE 7
1B
Clap Push Up
4
4 reps
RPE 6
2A
Squat (Paused)
3
6 reps
RPE 7
2B
Lateral Jump
3
6 reps
RPE 6
3
Dumbbell Row
3
8 reps
RPE 8
4
Farmer's Walk (Weighted)
3
50 reps
RPE 7
5A
Kettlebell Swing
3
15 reps
RPE 7
5B
Neck Curl
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Tempo Bench Press
4
4 reps
RPE 7
1B
Clap Push Up
4
4 reps
RPE 6
2A
Squat (Paused)
3
6 reps
RPE 7
2B
Lateral Jump
3
6 reps
RPE 6
3
Dumbbell Row
3
8 reps
RPE 8
4
Farmer's Walk (Weighted)
3
50 reps
RPE 7
5A
Kettlebell Swing
3
15 reps
RPE 7
5B
Neck Curl
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Tempo Bench Press
4
4 reps
RPE 7
1B
Clap Push Up
4
4 reps
RPE 6
2A
Squat (Paused)
3
6 reps
RPE 7
2B
Lateral Jump
3
6 reps
RPE 6
3
Dumbbell Row
3
8 reps
RPE 8
4
Farmer's Walk (Weighted)
3
50 reps
RPE 7
5A
Kettlebell Swing
3
15 reps
RPE 7
5B
Neck Curl
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Tempo Bench Press
4
4 reps
RPE 7
1B
Clap Push Up
4
4 reps
RPE 6
2A
Squat (Paused)
3
6 reps
RPE 7
2B
Lateral Jump
3
6 reps
RPE 6
3
Dumbbell Row
3
8 reps
RPE 8
4
Farmer's Walk (Weighted)
3
50 reps
RPE 7
5A
Kettlebell Swing
3
15 reps
RPE 7
5B
Neck Curl
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
10 reps
RPE 7
1B
Reverse Pec Deck
3
15 reps
RPE 8
2
Pull-Up (Weighted)
4
10 reps
RPE 7
3
Back Extension
3
8 reps
RPE 6
4A
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
10 reps
RPE 7
1B
Reverse Pec Deck
3
15 reps
RPE 8
2
Pull-Up (Weighted)
4
10 reps
RPE 7
3
Back Extension
3
8 reps
RPE 6
4A
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
10 reps
RPE 7
1B
Reverse Pec Deck
3
15 reps
RPE 8
2
Pull-Up (Weighted)
4
10 reps
RPE 7
3
Back Extension
3
8 reps
RPE 6
4A
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
10 reps
RPE 7
1B
Reverse Pec Deck
3
15 reps
RPE 8
2
Pull-Up (Weighted)
4
10 reps
RPE 7
3
Back Extension
3
8 reps
RPE 6
4A
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Landmine Twist
3
6 reps
RPE 7
2A
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
2B
Face Pull
3
15 reps
RPE 8
3
Pull-Up (Weighted)
4
10 reps
RPE 7
4
Superman
3
20 reps
RPE 6
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Landmine Twist
3
6 reps
RPE 7
2A
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
2B
Face Pull
3
15 reps
RPE 8
3
Pull-Up (Weighted)
4
10 reps
RPE 7
4
Superman
3
20 reps
RPE 6
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Landmine Twist
3
6 reps
RPE 7
2A
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
2B
Face Pull
3
15 reps
RPE 8
3
Pull-Up (Weighted)
4
10 reps
RPE 7
4
Superman
3
20 reps
RPE 6
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Landmine Twist
3
6 reps
RPE 7
2A
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
2B
Face Pull
3
15 reps
RPE 8
3
Pull-Up (Weighted)
4
10 reps
RPE 7
4
Superman
3
20 reps
RPE 6
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5 reps
RPE 7
1B
Split Squat Jump
3
3 reps
RPE 6
2A
Clean and Press
3
5 reps
RPE 7
2B
Med Ball Slam
3
5 reps
RPE 6
3A
Inverted Row
3
10 reps
RPE 6
3B
Shrug (Dumbbell)
3
10 reps
RPE 8
4A
Landmine Twist
3
12 reps
RPE 7
4B
Russian Twist (Dumbbell)
3
6 reps
RPE 8
5
Wrist Curls
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5 reps
RPE 7
1B
Split Squat Jump
3
3 reps
RPE 6
2A
Clean and Press
3
5 reps
RPE 7
2B
Med Ball Slam
3
5 reps
RPE 6
3A
Inverted Row
3
10 reps
RPE 6
3B
Shrug (Dumbbell)
3
10 reps
RPE 8
4A
Landmine Twist
3
12 reps
RPE 7
4B
Russian Twist (Dumbbell)
3
6 reps
RPE 8
5
Wrist Curls
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5 reps
RPE 7
1B
Split Squat Jump
3
3 reps
RPE 6
2A
Clean and Press
3
5 reps
RPE 7
2B
Med Ball Slam
3
5 reps
RPE 6
3A
Inverted Row
3
10 reps
RPE 6
3B
Shrug (Dumbbell)
3
10 reps
RPE 8
4A
Landmine Twist
3
12 reps
RPE 7
4B
Russian Twist (Dumbbell)
3
6 reps
RPE 8
5
Wrist Curls
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5 reps
RPE 7
1B
Split Squat Jump
3
3 reps
RPE 6
2A
Clean and Press
3
5 reps
RPE 7
2B
Med Ball Slam
3
5 reps
RPE 6
3A
Inverted Row
3
10 reps
RPE 6
3B
Shrug (Dumbbell)
3
10 reps
RPE 8
4A
Landmine Twist
3
12 reps
RPE 7
4B
Russian Twist (Dumbbell)
3
6 reps
RPE 8
5
Wrist Curls
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
4 reps
RPE 7
1B
Box Jump
4
4 reps
RPE 6
2A
Clean and Press
3
7 reps
RPE 7
2B
Snatch (Kettlebell)
3
10 reps
RPE 7
3A
Meadow Row
4
8 reps
RPE 8
3B
Shrug (Dumbbell)
4
10 reps
RPE 8
4A
Landmine Twist
3
15 reps
RPE 7
4B
Russian Twist (Dumbbell)
3
6 reps
RPE 8
5
Wrist Curls
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
4 reps
RPE 7
1B
Box Jump
4
4 reps
RPE 6
2A
Clean and Press
3
7 reps
RPE 7
2B
Snatch (Kettlebell)
3
10 reps
RPE 7
3A
Meadow Row
4
8 reps
RPE 8
3B
Shrug (Dumbbell)
4
10 reps
RPE 8
4A
Landmine Twist
3
15 reps
RPE 7
4B
Russian Twist (Dumbbell)
3
6 reps
RPE 8
5
Wrist Curls
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
4 reps
RPE 7
1B
Box Jump
4
4 reps
RPE 6
2A
Clean and Press
3
7 reps
RPE 7
2B
Snatch (Kettlebell)
3
10 reps
RPE 7
3A
Meadow Row
4
8 reps
RPE 8
3B
Shrug (Dumbbell)
4
10 reps
RPE 8
4A
Landmine Twist
3
15 reps
RPE 7
4B
Russian Twist (Dumbbell)
3
6 reps
RPE 8
5
Wrist Curls
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
4 reps
RPE 7
1B
Box Jump
4
4 reps
RPE 6
2A
Clean and Press
3
7 reps
RPE 7
2B
Snatch (Kettlebell)
3
10 reps
RPE 7
3A
Meadow Row
4
8 reps
RPE 8
3B
Shrug (Dumbbell)
4
10 reps
RPE 8
4A
Landmine Twist
3
15 reps
RPE 7
4B
Russian Twist (Dumbbell)
3
6 reps
RPE 8
5
Wrist Curls
3
AMRAP
RPE 10
Week 1
1 / 8 Weeks
Day 1
1A
Front Squat (Barbell)
3 Sets
5 Reps
@7
1B
Broad Jump
3 Sets
5 Reps
@6
2A
Tempo Bench Press
3 Sets
5 Reps
@7
2B
Clap Push Up
3 Sets
5 Reps
@6
3
Barbell Row
3 Sets
8 Reps
@7
4
Farmer's Walk (Weighted)
3 Sets
50 Reps
@8
5A
Kettlebell Swing
3 Sets
10 Reps
@7
5B
Neck Curl
3 Sets
20 Reps
@7
Day 2
1A
Good Morning
3 Sets
10 Reps
@7
1B
Reverse Pec Deck
3 Sets
15 Reps
@8
2
Pull-Up (Weighted)
4 Sets
10 Reps
@7
3
Back Extension
3 Sets
8 Reps
@6
4A
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
15 Reps
@9
Day 3
1A
Deadlift (Barbell)
3 Sets
5 Reps
@7
1B
Split Squat Jump
3 Sets
3 Reps
@6
2A
Clean and Press
3 Sets
5 Reps
@7
2B
Med Ball Slam
3 Sets
5 Reps
@6
3A
Inverted Row
3 Sets
10 Reps
@6
3B
Shrug (Dumbbell)
3 Sets
10 Reps
@8
4A
Landmine Twist
3 Sets
12 Reps
@7
4B
Russian Twist (Dumbbell)
3 Sets
6 Reps
@8
5
Wrist Curls
3 Sets
AMRAP
@10