Program Description
improve CRF
Program Overview
- LevelNovice
- GoalAthletics
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedDec 08, 2025 11:35
- Last EditedDec 09, 2025 05:55
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.1%
Cardio
16.3%
Abs
15%
Glutes
13.4%
Hamstrings
13%
Front Delts
4.9%
Other
4.1%
Forearms
3.3%
Adductors
3.3%
Chest
3.3%
Triceps
3.3%
Upper Back
1.6%
Calves
1.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Farmer's Walk (Weighted)
4
6 reps
RPE 7.5
1B
Inchworm Walkout
4
10 reps
RPE 7.5
1C
Kettlebell Swing
4
12 reps
RPE 7.5
1D
Split Squat (Dumbbell)
4
6 reps
RPE 7.5
2A
Goblet Squat
4
10 reps
RPE 7.5
2B
Burpee (No Push Up)
4
12 reps
RPE 8
2C
Lateral Jump
4
12 reps
RPE 7
2D
Forward Jump
1
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Farmer's Walk (Weighted)
4
6 reps
RPE 7.5
1B
Inchworm Walkout
4
10 reps
RPE 7.5
1C
Kettlebell Swing
4
12 reps
RPE 7.5
1D
Split Squat (Dumbbell)
4
6 reps
RPE 7.5
2A
Goblet Squat
4
10 reps
RPE 7.5
2B
Burpee (No Push Up)
4
12 reps
RPE 8
2C
Lateral Jump
4
12 reps
RPE 7
2D
Forward Jump
1
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Farmer's Walk (Weighted)
4
6 reps
RPE 7.5
1B
Inchworm Walkout
4
10 reps
RPE 7.5
1C
Kettlebell Swing
4
12 reps
RPE 7.5
1D
Split Squat (Dumbbell)
4
6 reps
RPE 7.5
2A
Goblet Squat
4
10 reps
RPE 7.5
2B
Burpee (No Push Up)
4
12 reps
RPE 8
2C
Lateral Jump
4
12 reps
RPE 7
2D
Forward Jump
1
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Farmer's Walk (Weighted)
4
6 reps
RPE 7.5
1B
Inchworm Walkout
4
10 reps
RPE 7.5
1C
Kettlebell Swing
4
12 reps
RPE 7.5
1D
Split Squat (Dumbbell)
4
6 reps
RPE 7.5
2A
Goblet Squat
4
10 reps
RPE 7.5
2B
Burpee (No Push Up)
4
12 reps
RPE 8
2C
Lateral Jump
4
12 reps
RPE 7
2D
Forward Jump
1
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
60 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
60 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
60 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
4
20 secs
RPE 10
1B
Inch Worm + Push Up
4
20 secs
RPE 10
2A
Jumping Jack
4
20 secs
RPE 10
2B
Cycling
4
20 secs
RPE 10
3
Walk
1
30 mins
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
4
20 secs
RPE 10
1B
Inch Worm + Push Up
4
20 secs
RPE 10
2A
Jumping Jack
4
20 secs
RPE 10
2B
Cycling
4
20 secs
RPE 10
3
Walk
1
30 mins
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
4
20 secs
RPE 10
1B
Inch Worm + Push Up
4
20 secs
RPE 10
2A
Jumping Jack
4
20 secs
RPE 10
2B
Cycling
4
20 secs
RPE 10
3
Walk
1
30 mins
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
4
20 secs
RPE 10
1B
Inch Worm + Push Up
4
20 secs
RPE 10
2A
Jumping Jack
4
20 secs
RPE 10
2B
Cycling
4
20 secs
RPE 10
3
Walk
1
30 mins
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
RPE 7
2
Cycling
6
6
30 secs
30 secs
RPE 10
RPE 6
3
Cycling
1
30 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
RPE 7
2
Cycling
6
6
30 secs
30 secs
RPE 10
RPE 6
3
Cycling
1
30 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
RPE 7
2
Cycling
6
6
30 secs
30 secs
RPE 10
RPE 6
3
Cycling
1
30 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
RPE 7
2
Cycling
6
6
30 secs
30 secs
RPE 10
RPE 6
3
Cycling
1
30 mins
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Cycling1 Set
60 mins
@7
Day 2
1A
Farmer's Walk (Weighted)4 Sets
6 Reps
@7.5
1B
Inchworm Walkout4 Sets
10 Reps
@7.5
1C
Kettlebell Swing4 Sets
12 Reps
@7.5
1D
Split Squat (Dumbbell)4 Sets
6 Reps
@7.5
2A
Goblet Squat4 Sets
10 Reps
@7.5
2B
Burpee (No Push Up)4 Sets
12 Reps
@8
2C
Lateral Jump4 Sets
12 Reps
@7
2D
Forward Jump1 Set
10 Reps
@7.5
Day 3
1
Elliptical1 Set
60 mins
@8
Day 4
1A
Jump Squat4 Sets
20 secs
@10
1B
Inch Worm + Push Up4 Sets
20 secs
@10
2A
Jumping Jack4 Sets
20 secs
@10
2B
Cycling4 Sets
20 secs
@10
3
Walk1 Set
30 mins
@8.5
Day 5
1
Cycling1 Set
10 mins
@7
2
Cycling6 Sets
6 Sets
30 secs
30 secs
@10
@6
3
Cycling1 Set
30 mins
@7