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BoostcampPNG

Sweatty pump v2

by Peter M.
3 athletes joined
5.0
(1 rating)

Program Description

Getting ready to shred!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 07, 2024 04:18
  • Last Edited
    Jan 05, 2025 04:00
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
1
2km Row
1
-
2
Reverse Nordic Curl
4
8 reps
RPE 8
3
Nordic Curl
5
5 reps
RPE 8
4
180 Jump
3
16 reps
RPE 8
5
Box Jump
3
20 reps
RPE 8
6
Cossack Squat
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
1 reps
RPE 8
2
Forward Jump
3
10 reps
RPE 8
3
Standing Calf Raise
3
10 reps
RPE 8
4
Hanging Leg Raise
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Front Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Reverse Nordic Curl
4
8 reps
RPE 8
3
Nordic Curl
5
5 reps
RPE 8
4
180 Jump
3
16 reps
RPE 8
5
Box Jump
3
20 reps
RPE 8
6
Cossack Squat
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
1 reps
RPE 8
2
Forward Jump
3
10 reps
RPE 8
3
Standing Calf Raise
3
10 reps
RPE 8
4
Hanging Leg Raise
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Front Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Reverse Nordic Curl
4
8 reps
RPE 8
3
Nordic Curl
5
5 reps
RPE 8
4
180 Jump
3
16 reps
RPE 8
5
Box Jump
3
20 reps
RPE 8
6
Cossack Squat
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
1 reps
RPE 8
2
Forward Jump
3
10 reps
RPE 8
3
Standing Calf Raise
3
10 reps
RPE 8
4
Hanging Leg Raise
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Front Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Reverse Nordic Curl
4
8 reps
RPE 8
3
Nordic Curl
5
5 reps
RPE 8
4
180 Jump
3
16 reps
RPE 8
5
Box Jump
3
20 reps
RPE 8
6
Cossack Squat
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
1 reps
RPE 8
2
Forward Jump
3
10 reps
RPE 8
3
Standing Calf Raise
3
10 reps
RPE 8
4
Hanging Leg Raise
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Front Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 8
2
Copenhagen Plank
3
0.5 mins
RPE 8
3
Pull-Up (Weighted)
3
AMRAP
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Russian Twist
3
0.5 mins
RPE 8
6
Cable Crunch
3
10 reps
RPE 8
7
Seated Dumbbell Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Landmine Twist
3
10 reps
RPE 8
4
Ab Wheel
3
10 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
6
Seated Dumbbell Curl
3
10 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 8
2
Copenhagen Plank
3
0.5 mins
RPE 8
3
Pull-Up (Weighted)
3
AMRAP
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Russian Twist
3
0.5 mins
RPE 8
6
Cable Crunch
3
10 reps
RPE 8
7
Seated Dumbbell Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Landmine Twist
3
10 reps
RPE 8
4
Ab Wheel
3
10 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
6
Seated Dumbbell Curl
3
10 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 8
2
Copenhagen Plank
3
0.5 mins
RPE 8
3
Pull-Up (Weighted)
3
AMRAP
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Russian Twist
3
0.5 mins
RPE 8
6
Cable Crunch
3
10 reps
RPE 8
7
Seated Dumbbell Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Landmine Twist
3
10 reps
RPE 8
4
Ab Wheel
3
10 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
6
Seated Dumbbell Curl
3
10 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 8
2
Copenhagen Plank
3
0.5 mins
RPE 8
3
Pull-Up (Weighted)
3
AMRAP
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Russian Twist
3
0.5 mins
RPE 8
6
Cable Crunch
3
10 reps
RPE 8
7
Seated Dumbbell Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Landmine Twist
3
10 reps
RPE 8
4
Ab Wheel
3
10 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
6
Seated Dumbbell Curl
3
10 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
3
15 reps
RPE 8
2
Kettlebell Swing
3
20 reps
RPE 8
3
Pistol Squat
3
8 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Military Press (Barbell)
3
8 reps
80%
6
Dip (Bodyweight)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Rotational Landmine Push Press
3
10 reps
RPE 8
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
10 reps
RPE 8
5
Back Extension
3
15 reps
RPE 8
6
Good Morning
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
3
15 reps
RPE 8
2
Kettlebell Swing
3
20 reps
RPE 8
3
Pistol Squat
3
8 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Military Press (Barbell)
3
8 reps
80%
6
Dip (Bodyweight)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Rotational Landmine Push Press
3
10 reps
RPE 8
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
10 reps
RPE 8
5
Back Extension
3
15 reps
RPE 8
6
Good Morning
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
3
15 reps
RPE 8
2
Kettlebell Swing
3
20 reps
RPE 8
3
Pistol Squat
3
8 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Military Press (Barbell)
3
8 reps
80%
6
Dip (Bodyweight)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Rotational Landmine Push Press
3
10 reps
RPE 8
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
10 reps
RPE 8
5
Back Extension
3
15 reps
RPE 8
6
Good Morning
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
3
15 reps
RPE 8
2
Kettlebell Swing
3
20 reps
RPE 8
3
Pistol Squat
3
8 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Military Press (Barbell)
3
8 reps
80%
6
Dip (Bodyweight)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Rotational Landmine Push Press
3
10 reps
RPE 8
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
10 reps
RPE 8
5
Back Extension
3
15 reps
RPE 8
6
Good Morning
3
10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
2km Row
1 Set
-
2
Reverse Nordic Curl
4 Sets
8 Reps
@8
3
Nordic Curl
5 Sets
5 Reps
@8
4
180 Jump
3 Sets
16 Reps
@8
5
Box Jump
3 Sets
20 Reps
@8
6
Cossack Squat
4 Sets
10 Reps
@8
Day 3
1
Kettlebell Halo
3 Sets
15 Reps
@8
2
Kettlebell Swing
3 Sets
20 Reps
@8
3
Pistol Squat
3 Sets
8 Reps
@8
4
Leg Extension
3 Sets
10 Reps
@8
5
Military Press (Barbell)
3 Sets
8 Reps
80%
6
Dip (Bodyweight)
3 Sets
10 Reps
@8
Day 2
1
Plank
3 Sets
2 mins
@8
2
Copenhagen Plank
3 Sets
0.5 mins
@8
3
Pull-Up (Weighted)
3 Sets
AMRAP
@8
4
Dumbbell Row
3 Sets
8 Reps
@8
5
Russian Twist
3 Sets
0.5 mins
@8
6
Cable Crunch
3 Sets
10 Reps
@8
7
Seated Dumbbell Curl
3 Sets
10 Reps
@8