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BoostcampPNG

Bulletproofing, Hypertrophy & Calisthenics

by Jerome Allan R.

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
    Nov 25, 2025 09:35
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.1%
Quadriceps
11.4%
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
4.9%
Olympic
3.2%
Lower Back
1.2%
Forearms
1.2%
Other
0.8%
Rear Delts
0.7%
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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
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