PHASE 1

by A P.

Program Description

Hybrid strength + Calisthenics + Hyrox plug-in

Program Overview

Level
Novice, Intermediate
Goal
Powerlifting, Athletics
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
50 minutes
Created
Jul 18, 2025 01:54
Last Edited
Jul 23, 2025 10:00

Summary

**PHASE 1** is a comprehensive 12-week program designed to elevate your strength and conditioning through a balanced mix of lower body, upper push, and pull workouts. Committing to just four days a week, you'll engage in targeted exercises like barbell squats, bench presses, and bodyweight pull-ups, all crafted to build muscle and enhance endurance. Each session incorporates supersets and EMOMs to maximize your time and results, ensuring you stay challenged and motivated. Get ready to transform your fitness journey with a structured approach that delivers real gains!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

13.5%

Chest

11.7%

Glutes

10.4%

Triceps

9.6%

Upper Back

8.6%

Lats

8.4%

Hamstrings

6.8%

Forearms

6.4%

Front Delts

5.8%

Abs

5.6%

Other

5.4%

Adductors

2.9%

Biceps

2.8%

Lower Back

Calves

0.7%

Olympic

0.4%

Middle Delts

0.1%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

Day 1

Squat (Barbell)

5 reps

RPE 7

Pistol Squat To Box

5 reps

Walking Lunge (Dumbbell)

10 reps

Squat (Bodyweight)

8 reps

Jump Switch Lunge

8 reps

Day 1

Squat (Barbell)

5 reps

RPE 7

Pistol Squat To Box

5 reps

Walking Lunge (Dumbbell)

10 reps

Squat (Bodyweight)

8 reps

Jump Switch Lunge

8 reps

Day 1

Squat (Barbell)

5 reps

RPE 7

Pistol Squat To Box

5 reps

Walking Lunge (Dumbbell)

10 reps

Squat (Bodyweight)

8 reps

Jump Switch Lunge

8 reps

Day 1

Squat (Barbell)

5 reps

RPE 7

Pistol Squat To Box

5 reps

Walking Lunge (Dumbbell)

10 reps

Squat (Bodyweight)

8 reps

Jump Switch Lunge

8 reps

Day 1

Squat (Barbell)

4 reps

RPE 7.5

Pistol Squat To Box

5 reps

Walking Lunge (Dumbbell)

15 reps

Squat (Bodyweight)

10 reps

Jump Switch Lunge

10 reps

100m Jog

Day 1

Squat (Barbell)

4 reps

RPE 7.5

Pistol Squat To Box

5 reps

Walking Lunge (Dumbbell)

15 reps

Squat (Bodyweight)

10 reps

Jump Switch Lunge

10 reps

100m Jog

Day 1

Squat (Barbell)

4 reps

RPE 7.5

Pistol Squat To Box

5 reps

Walking Lunge (Dumbbell)

15 reps

Squat (Bodyweight)

10 reps

Jump Switch Lunge

10 reps

100m Jog

Day 1

Squat (Barbell)

4 reps

RPE 7.5

Pistol Squat To Box

5 reps

Walking Lunge (Dumbbell)

15 reps

Squat (Bodyweight)

10 reps

Jump Switch Lunge

10 reps

100m Jog

Day 1

Front Squat (Barbell)

3-5 reps

RPE 8

Pistol Squat

4-5 reps

Walking Lunge (Dumbbell)

10 reps

Ladder

Squat (Bodyweight)

2 reps

Broad Jump

2 reps

100m Jog

Day 1

Front Squat (Barbell)

3-5 reps

RPE 8

Pistol Squat

4-5 reps

Walking Lunge (Dumbbell)

10 reps

Ladder

Squat (Bodyweight)

2 reps

Broad Jump

2 reps

100m Jog

Day 1

Front Squat (Barbell)

3-5 reps

RPE 8

Pistol Squat

4-5 reps

Walking Lunge (Dumbbell)

10 reps

Ladder

Squat (Bodyweight)

2 reps

Broad Jump

2 reps

100m Jog

Day 1

Front Squat (Barbell)

3-5 reps

RPE 8

Pistol Squat

4-5 reps

Walking Lunge (Dumbbell)

10 reps

Ladder

Squat (Bodyweight)

2 reps

Broad Jump

2 reps

100m Jog

Day 2

Bench Press (Barbell)

5 reps

RPE 7

Dip (Bodyweight)

8 reps

Ring Push Up

8 reps

Burpee

5 reps

Push Up

5 reps

Snatch (Dumbbell)

5 reps

Day 2

Bench Press (Barbell)

5 reps

RPE 7

Dip (Bodyweight)

8 reps

Ring Push Up

8 reps

Burpee

5 reps

Push Up

5 reps

Snatch (Dumbbell)

5 reps

Day 2

Bench Press (Barbell)

5 reps

RPE 7

Dip (Bodyweight)

8 reps

Ring Push Up

8 reps

Burpee

5 reps

Push Up

5 reps

Snatch (Dumbbell)

5 reps

Day 2

Bench Press (Barbell)

5 reps

RPE 7

Dip (Bodyweight)

8 reps

Ring Push Up

8 reps

Burpee

5 reps

Push Up

5 reps

Snatch (Dumbbell)

5 reps

Day 2

Bench Press (Barbell)

4 reps

Parallel Dips

8-10 reps

Decline Push Up

8-10 reps

Burpee (No Push Up)

6 reps

Push Up

6 reps

Day 2

Bench Press (Barbell)

4 reps

Parallel Dips

8-10 reps

Decline Push Up

8-10 reps

Burpee (No Push Up)

6 reps

Push Up

6 reps

Day 2

Bench Press (Barbell)

4 reps

Parallel Dips

8-10 reps

Decline Push Up

8-10 reps

Burpee (No Push Up)

6 reps

Push Up

6 reps

Day 2

Bench Press (Barbell)

4 reps

Parallel Dips

8-10 reps

Decline Push Up

8-10 reps

Burpee (No Push Up)

6 reps

Push Up

6 reps

Day 2

Bench Press (Barbell)

3-5 reps

RPE 8-9

Dip (Weighted)

6-8 reps

Ring Push Up

10-12 reps

Burpee (No Push Up)

5 reps

Push Up

5 reps

Tuck Jumps

5 reps

Day 2

Bench Press (Barbell)

3-5 reps

RPE 8-9

Dip (Weighted)

6-8 reps

Ring Push Up

10-12 reps

Burpee (No Push Up)

5 reps

Push Up

5 reps

Tuck Jumps

5 reps

Day 2

Bench Press (Barbell)

3-5 reps

RPE 8-9

Dip (Weighted)

6-8 reps

Ring Push Up

10-12 reps

Burpee (No Push Up)

5 reps

Push Up

5 reps

Tuck Jumps

5 reps

Day 2

Bench Press (Barbell)

3-5 reps

RPE 8-9

Dip (Weighted)

6-8 reps

Ring Push Up

10-12 reps

Burpee (No Push Up)

5 reps

Push Up

5 reps

Tuck Jumps

5 reps

Day 3

Pull-Up (Bodyweight)

5 reps

Inverted Row

8 reps

Hanging Knee Raise

8 reps

Farmer's Walk (Weighted)

50+ reps

Broad Jump

5 reps

Burpee

5 reps

Day 3

Pull-Up (Bodyweight)

5 reps

Inverted Row

8 reps

Hanging Knee Raise

8 reps

Farmer's Walk (Weighted)

50+ reps

Broad Jump

5 reps

Burpee

5 reps

Day 3

Pull-Up (Bodyweight)

5 reps

Inverted Row

8 reps

Hanging Knee Raise

8 reps

Farmer's Walk (Weighted)

50+ reps

Broad Jump

5 reps

Burpee

5 reps

Day 3

Pull-Up (Bodyweight)

5 reps

Inverted Row

8 reps

Hanging Knee Raise

8 reps

Farmer's Walk (Weighted)

50+ reps

Broad Jump

5 reps

Burpee

5 reps

Day 3

Pull-Up (Bodyweight)

5 reps

Chin-Up (Bodyweight)

5 reps

Hanging Knee Raise

10 reps

Dead Hang

0.5 mins

Farmer's Walk (Weighted)

50+ reps

Push Up

10 reps

Day 3

Pull-Up (Bodyweight)

5 reps

Chin-Up (Bodyweight)

5 reps

Hanging Knee Raise

10 reps

Dead Hang

0.5 mins

Farmer's Walk (Weighted)

50+ reps

Push Up

10 reps

Day 3

Pull-Up (Bodyweight)

5 reps

Chin-Up (Bodyweight)

5 reps

Hanging Knee Raise

10 reps

Dead Hang

0.5 mins

Farmer's Walk (Weighted)

50+ reps

Push Up

10 reps

Day 3

Pull-Up (Bodyweight)

5 reps

Chin-Up (Bodyweight)

5 reps

Hanging Knee Raise

10 reps

Dead Hang

0.5 mins

Farmer's Walk (Weighted)

50+ reps

Push Up

10 reps

Day 3

Pull-Up (Bodyweight)

5 reps

Wide Grip Pull-Up

4-5 reps

Hanging Leg Raise

10 reps

Dead Hang

0.5 mins

Lateral Jump

10 reps

Burpee Broad Jumps

5 reps

Day 3

Pull-Up (Bodyweight)

5 reps

Wide Grip Pull-Up

4-5 reps

Hanging Leg Raise

10 reps

Dead Hang

0.5 mins

Lateral Jump

10 reps

Burpee Broad Jumps

5 reps

Day 3

Pull-Up (Bodyweight)

5 reps

Wide Grip Pull-Up

4-5 reps

Hanging Leg Raise

10 reps

Dead Hang

0.5 mins

Lateral Jump

10 reps

Burpee Broad Jumps

5 reps

Day 3

Pull-Up (Bodyweight)

5 reps

Wide Grip Pull-Up

4-5 reps

Hanging Leg Raise

10 reps

Dead Hang

0.5 mins

Lateral Jump

10 reps

Burpee Broad Jumps

5 reps

Day 4

400m Sprint

Day 4

250m Row

Day 4

400m Sprint

Day 4

250m Row

Day 4

800m Run

Day 4

500m Row

Day 4

800m Run

Day 4

500m Row

Day 4

5km Easy Run

Day 4

1km Race-Pace Intervals

Day 4

5km Easy Run

Day 4

1km Race-Pace Intervals

Day 1

Squat (Barbell)

4 Sets

5 Reps

Pistol Squat To Box

3 Sets

5 Reps

Walking Lunge (Dumbbell)

3 Sets

10 Reps

Squat (Bodyweight)

1 Set

8 Reps

Jump Switch Lunge

1 Set

8 Reps

Day 2

Bench Press (Barbell)

4 Sets

5 Reps

Dip (Bodyweight)

3 Sets

8 Reps

Ring Push Up

3 Sets

8 Reps

Burpee

1 Set

5 Reps

Push Up

1 Set

5 Reps

Snatch (Dumbbell)

1 Set

5 Reps

Day 3

Pull-Up (Bodyweight)

5 Sets

5 Reps

Inverted Row

3 Sets

8 Reps

Hanging Knee Raise

3 Sets

8 Reps

Farmer's Walk (Weighted)

4 Sets

50+ Reps

Broad Jump

4 Sets

5 Reps

Burpee

4 Sets

5 Reps

Day 4

400m Sprint

5 Sets