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BoostcampPNG

Bulletproofing, Hypertrophy & Calisthenics

by Jerry R.
2 athletes joined

Program Description

Build functional muscle and look good at the same time

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 25, 2025 01:59
  • Last Edited
    Feb 17, 2026 06:09

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.1%
Quadriceps
11.5%
Glutes
10.5%
Upper Back
10.1%
Front Delts
9.7%
Abs
7.7%
Biceps
6.7%
Lats
6.3%
Hamstrings
6.1%
Chest
5.5%
Middle Delts
4.8%
Olympic
3.2%
Lower Back
1.2%
Forearms
1.2%
Other
0.8%
Rear Delts
0.6%
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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
1A
Incline Bench Press (Smith Machine)
3
-
1B
Chin-Up (Weighted)
3
-
2
Kettlebell Clean and Press
3
10 reps
RPE 8
3A
French Press
3
10 reps
RPE 8
3B
Pinwheel Curl
3
10 reps
RPE 8
4A
Ab Wheel
2
-
4B
Hanging Toes To Bar
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
-
1B
Chin-Up (Weighted)
3
-
2
Kettlebell Clean and Press
3
10 reps
RPE 8
3A
French Press
3
10 reps
RPE 8
3B
Pinwheel Curl
3
10 reps
RPE 8
4A
Ab Wheel
2
-
4B
Hanging Toes To Bar
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
-
1B
Chin-Up (Weighted)
3
-
2
Kettlebell Clean and Press
3
10 reps
RPE 8
3A
French Press
3
10 reps
RPE 8
3B
Pinwheel Curl
3
10 reps
RPE 8
4A
Ab Wheel
2
-
4B
Hanging Toes To Bar
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
-
1B
Chin-Up (Weighted)
3
-
2
Kettlebell Clean and Press
3
10 reps
RPE 8
3A
French Press
3
10 reps
RPE 8
3B
Pinwheel Curl
3
10 reps
RPE 8
4A
Ab Wheel
2
-
4B
Hanging Toes To Bar
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
-
1B
Chin-Up (Weighted)
3
-
2
Kettlebell Clean and Press
3
10 reps
RPE 8
3A
French Press
3
10 reps
RPE 8
3B
Pinwheel Curl
3
10 reps
RPE 8
4A
Ab Wheel
2
-
4B
Hanging Toes To Bar
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
-
1B
Chin-Up (Weighted)
3
-
2
Kettlebell Clean and Press
3
10 reps
RPE 8
3A
French Press
3
10 reps
RPE 8
3B
Pinwheel Curl
3
10 reps
RPE 8
4A
Ab Wheel
2
-
4B
Hanging Toes To Bar
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
-
1B
Chin-Up (Weighted)
3
-
2
Kettlebell Clean and Press
3
10 reps
RPE 8
3A
French Press
3
10 reps
RPE 8
3B
Pinwheel Curl
3
10 reps
RPE 8
4A
Ab Wheel
2
-
4B
Hanging Toes To Bar
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
-
1B
Chin-Up (Weighted)
3
-
2
Kettlebell Clean and Press
3
10 reps
RPE 8
3A
French Press
3
10 reps
RPE 8
3B
Pinwheel Curl
3
10 reps
RPE 8
4A
Ab Wheel
2
-
4B
Hanging Toes To Bar
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tuck Lever Hold
2
0.5 mins
RPE 6
2A
Dip (Weighted)
3
8 reps
RPE 8.5
2B
Tuck Lever Raises
3
8 mins
RPE 8.5
3A
Clean (Barbell)
3
-
3B
Split Squat (Dumbbell)
3
-
4
Behind-the-Neck Press (Barbell)
3
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
5B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
6
Ab Wheel
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tuck Lever Hold
2
0.5 mins
RPE 6
2A
Dip (Weighted)
3
8 reps
RPE 8.5
2B
Tuck Lever Raises
3
8 mins
RPE 8.5
3A
Clean (Barbell)
3
-
3B
Split Squat (Dumbbell)
3
-
4
Behind-the-Neck Press (Barbell)
3
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
5B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
6
Ab Wheel
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tuck Lever Hold
2
0.5 mins
RPE 6
2A
Dip (Weighted)
3
8 reps
RPE 8.5
2B
Tuck Lever Raises
3
8 mins
RPE 8.5
3A
Clean (Barbell)
3
-
3B
Split Squat (Dumbbell)
3
-
4
Behind-the-Neck Press (Barbell)
3
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
5B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
6
Ab Wheel
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tuck Lever Hold
2
0.5 mins
RPE 6
2A
Dip (Weighted)
3
8 reps
RPE 8.5
2B
Tuck Lever Raises
3
8 mins
RPE 8.5
3A
Clean (Barbell)
3
-
3B
Split Squat (Dumbbell)
3
-
4
Behind-the-Neck Press (Barbell)
3
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
5B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
6
Ab Wheel
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tuck Lever Hold
2
0.5 mins
RPE 6
2A
Dip (Weighted)
3
8 reps
RPE 8.5
2B
Tuck Lever Raises
3
8 mins
RPE 8.5
3A
Clean (Barbell)
3
-
3B
Split Squat (Dumbbell)
3
-
4
Behind-the-Neck Press (Barbell)
3
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
5B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
6
Ab Wheel
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tuck Lever Hold
2
0.5 mins
RPE 6
2A
Dip (Weighted)
3
8 reps
RPE 8.5
2B
Tuck Lever Raises
3
8 mins
RPE 8.5
3A
Clean (Barbell)
3
-
3B
Split Squat (Dumbbell)
3
-
4
Behind-the-Neck Press (Barbell)
3
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
5B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
6
Ab Wheel
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tuck Lever Hold
2
0.5 mins
RPE 6
2A
Dip (Weighted)
3
8 reps
RPE 8.5
2B
Tuck Lever Raises
3
8 mins
RPE 8.5
3A
Clean (Barbell)
3
-
3B
Split Squat (Dumbbell)
3
-
4
Behind-the-Neck Press (Barbell)
3
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
5B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
6
Ab Wheel
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tuck Lever Hold
2
0.5 mins
RPE 6
2A
Dip (Weighted)
3
8 reps
RPE 8.5
2B
Tuck Lever Raises
3
8 mins
RPE 8.5
3A
Clean (Barbell)
3
-
3B
Split Squat (Dumbbell)
3
-
4
Behind-the-Neck Press (Barbell)
3
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
5B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
6
Ab Wheel
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Zercher Front-Foot Elevated Split Squat
3
8 reps
RPE 8
1B
Snatch Deadlift
3
10 reps
RPE 8
2A
Single Arm Iso Row
3
15 reps
RPE 6.5
2B
Push Up (Weighted)
3
15 reps
RPE 6.5
3
Weighted Cross Bench Sit-Up
3
12 reps
RPE 8
4A
Bear Crawl
2
2 reps
RPE 5
4B
Duck Walk
2
2 reps
RPE 5
5A
Alternating Dumbbell Curl
3
12 reps
RPE 7
5B
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Zercher Front-Foot Elevated Split Squat
3
8 reps
RPE 8
1B
Snatch Deadlift
3
10 reps
RPE 8
2A
Single Arm Iso Row
3
15 reps
RPE 6.5
2B
Push Up (Weighted)
3
15 reps
RPE 6.5
3
Weighted Cross Bench Sit-Up
3
12 reps
RPE 8
4A
Bear Crawl
2
2 reps
RPE 5
4B
Duck Walk
2
2 reps
RPE 5
5A
Alternating Dumbbell Curl
3
12 reps
RPE 7
5B
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Zercher Front-Foot Elevated Split Squat
3
8 reps
RPE 8
1B
Snatch Deadlift
3
10 reps
RPE 8
2A
Single Arm Iso Row
3
15 reps
RPE 6.5
2B
Push Up (Weighted)
3
15 reps
RPE 6.5
3
Weighted Cross Bench Sit-Up
3
12 reps
RPE 8
4A
Bear Crawl
2
2 reps
RPE 5
4B
Duck Walk
2
2 reps
RPE 5
5A
Alternating Dumbbell Curl
3
12 reps
RPE 7
5B
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Zercher Front-Foot Elevated Split Squat
3
8 reps
RPE 8
1B
Snatch Deadlift
3
10 reps
RPE 8
2A
Single Arm Iso Row
3
15 reps
RPE 6.5
2B
Push Up (Weighted)
3
15 reps
RPE 6.5
3
Weighted Cross Bench Sit-Up
3
12 reps
RPE 8
4A
Bear Crawl
2
2 reps
RPE 5
4B
Duck Walk
2
2 reps
RPE 5
5A
Alternating Dumbbell Curl
3
12 reps
RPE 7
5B
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Zercher Front-Foot Elevated Split Squat
3
8 reps
RPE 8
1B
Snatch Deadlift
3
10 reps
RPE 8
2A
Single Arm Iso Row
3
15 reps
RPE 6.5
2B
Push Up (Weighted)
3
15 reps
RPE 6.5
3
Weighted Cross Bench Sit-Up
3
12 reps
RPE 8
4A
Bear Crawl
2
2 reps
RPE 5
4B
Duck Walk
2
2 reps
RPE 5
5A
Alternating Dumbbell Curl
3
12 reps
RPE 7
5B
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Zercher Front-Foot Elevated Split Squat
3
8 reps
RPE 8
1B
Snatch Deadlift
3
10 reps
RPE 8
2A
Single Arm Iso Row
3
15 reps
RPE 6.5
2B
Push Up (Weighted)
3
15 reps
RPE 6.5
3
Weighted Cross Bench Sit-Up
3
12 reps
RPE 8
4A
Bear Crawl
2
2 reps
RPE 5
4B
Duck Walk
2
2 reps
RPE 5
5A
Alternating Dumbbell Curl
3
12 reps
RPE 7
5B
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Zercher Front-Foot Elevated Split Squat
3
8 reps
RPE 8
1B
Snatch Deadlift
3
10 reps
RPE 8
2A
Single Arm Iso Row
3
15 reps
RPE 6.5
2B
Push Up (Weighted)
3
15 reps
RPE 6.5
3
Weighted Cross Bench Sit-Up
3
12 reps
RPE 8
4A
Bear Crawl
2
2 reps
RPE 5
4B
Duck Walk
2
2 reps
RPE 5
5A
Alternating Dumbbell Curl
3
12 reps
RPE 7
5B
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Zercher Front-Foot Elevated Split Squat
3
8 reps
RPE 8
1B
Snatch Deadlift
3
10 reps
RPE 8
2A
Single Arm Iso Row
3
15 reps
RPE 6.5
2B
Push Up (Weighted)
3
15 reps
RPE 6.5
3
Weighted Cross Bench Sit-Up
3
12 reps
RPE 8
4A
Bear Crawl
2
2 reps
RPE 5
4B
Duck Walk
2
2 reps
RPE 5
5A
Alternating Dumbbell Curl
3
12 reps
RPE 7
5B
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Kettlebell Swing
5
5 reps
RPE 8
1B
Squat Thruster
5
5 reps
RPE 8
1C
Single Arm Iso Row
5
5 reps
RPE 8
2A
TRX Row
5
5 reps
RPE 7
2B
Deficit Push Up
5
5 reps
RPE 7
2C
Plank (Weighted)
5
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Kettlebell Swing
5
5 reps
RPE 8
1B
Squat Thruster
5
5 reps
RPE 8
1C
Single Arm Iso Row
5
5 reps
RPE 8
2A
TRX Row
5
5 reps
RPE 7
2B
Deficit Push Up
5
5 reps
RPE 7
2C
Plank (Weighted)
5
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Kettlebell Swing
5
5 reps
RPE 8
1B
Squat Thruster
5
5 reps
RPE 8
1C
Single Arm Iso Row
5
5 reps
RPE 8
2A
TRX Row
5
5 reps
RPE 7
2B
Deficit Push Up
5
5 reps
RPE 7
2C
Plank (Weighted)
5
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Kettlebell Swing
5
5 reps
RPE 8
1B
Squat Thruster
5
5 reps
RPE 8
1C
Single Arm Iso Row
5
5 reps
RPE 8
2A
TRX Row
5
5 reps
RPE 7
2B
Deficit Push Up
5
5 reps
RPE 7
2C
Plank (Weighted)
5
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Kettlebell Swing
5
5 reps
RPE 8
1B
Squat Thruster
5
5 reps
RPE 8
1C
Single Arm Iso Row
5
5 reps
RPE 8
2A
TRX Row
5
5 reps
RPE 7
2B
Deficit Push Up
5
5 reps
RPE 7
2C
Plank (Weighted)
5
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Kettlebell Swing
5
5 reps
RPE 8
1B
Squat Thruster
5
5 reps
RPE 8
1C
Single Arm Iso Row
5
5 reps
RPE 8
2A
TRX Row
5
5 reps
RPE 7
2B
Deficit Push Up
5
5 reps
RPE 7
2C
Plank (Weighted)
5
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Kettlebell Swing
5
5 reps
RPE 8
1B
Squat Thruster
5
5 reps
RPE 8
1C
Single Arm Iso Row
5
5 reps
RPE 8
2A
TRX Row
5
5 reps
RPE 7
2B
Deficit Push Up
5
5 reps
RPE 7
2C
Plank (Weighted)
5
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Kettlebell Swing
5
5 reps
RPE 8
1B
Squat Thruster
5
5 reps
RPE 8
1C
Single Arm Iso Row
5
5 reps
RPE 8
2A
TRX Row
5
5 reps
RPE 7
2B
Deficit Push Up
5
5 reps
RPE 7
2C
Plank (Weighted)
5
5 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1A
Incline Bench Press (Smith Machine)
3 Sets
-
1B
Chin-Up (Weighted)
3 Sets
-
2
Kettlebell Clean and Press
3 Sets
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
3A
French Press
3 Sets
10 Reps
@8
3B
Pinwheel Curl
3 Sets
10 Reps
@8
4A
Ab Wheel
2 Sets
-
4B
Hanging Toes To Bar
2 Sets
-
Day 2
1
Tuck Lever Hold
2 Sets
0.5 mins
@6
2A
Dip (Weighted)
3 Sets
8 Reps
@8.5
2B
Tuck Lever Raises
3 Sets
8 mins
@8.5
3A
Clean (Barbell)
3 Sets
-
3B
Split Squat (Dumbbell)
3 Sets
-
4
Behind-the-Neck Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5A
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@7.5
5B
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@7.5
6
Ab Wheel
3 Sets
12 Reps
@7.5
Day 3
1A
Zercher Front-Foot Elevated Split Squat
3 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
1B
Snatch Deadlift
3 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2A
Single Arm Iso Row
3 Sets
15 Reps
@6.5
2B
Push Up (Weighted)
3 Sets
15 Reps
@6.5
3
Weighted Cross Bench Sit-Up
3 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
4A
Bear Crawl
1 Set
1 Set
2 Reps
2 Reps
@5
@5
4B
Duck Walk
1 Set
1 Set
2 Reps
2 Reps
@5
@5
5A
Alternating Dumbbell Curl
3 Sets
12 Reps
@7
5B
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
Day 4
1A
Single Arm Kettlebell Swing
5 Sets
5 Reps
@8
1B
Squat Thruster
5 Sets
5 Reps
@8
1C
Single Arm Iso Row
5 Sets
5 Reps
@8
2A
TRX Row
5 Sets
5 Reps
@7
2B
Deficit Push Up
5 Sets
5 Reps
@7
2C
Plank (Weighted)
5 Sets
5 Reps
@7