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Flexi-Strength

by C.j. Miller

Program Description

Intermediate program for strength building through full ROM. Designed to be completed with simple equipment in 45 min or less. Most benefit will come from adding accessory days of sprinting, climbing, surfing, etc.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 05, 2025 05:27
  • Last Edited
    Aug 27, 2025 06:32
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
ATG Lunge
5
5 reps
RPE 7
1B
Reverse Lunge Hip Rotations
5
20 reps
RPE 6
2
Anterior Step Down
3
20 reps
RPE 7
3
Lateral Lunge
3
8 reps
RPE 6
4
Double Unders
1
100 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
ATG Lunge
5
5 reps
RPE 7
1B
Reverse Lunge Hip Rotations
5
20 reps
RPE 6
2
Anterior Step Down
3
20 reps
RPE 7
3
Lateral Lunge
3
8 reps
RPE 6
4
Double Unders
1
100 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
ATG Lunge
5
5 reps
RPE 7
1B
Reverse Lunge Hip Rotations
5
20 reps
RPE 6
2
Anterior Step Down
3
20 reps
RPE 7
3
Lateral Lunge
3
8 reps
RPE 6
4
Double Unders
1
100 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
ATG Lunge
5
5 reps
RPE 7
1B
Reverse Lunge Hip Rotations
5
20 reps
RPE 6
2
Anterior Step Down
3
20 reps
RPE 7
3
Lateral Lunge
3
8 reps
RPE 6
4
Double Unders
1
100 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
ATG Lunge
5
5 reps
RPE 7
1B
Reverse Lunge Hip Rotations
5
20 reps
RPE 6
2
Anterior Step Down
3
20 reps
RPE 7
3
Lateral Lunge
3
8 reps
RPE 6
4
Double Unders
1
100 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
ATG Lunge
5
5 reps
RPE 7
1B
Reverse Lunge Hip Rotations
5
20 reps
RPE 6
2
Anterior Step Down
3
20 reps
RPE 7
3
Lateral Lunge
3
8 reps
RPE 6
4
Double Unders
1
100 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
60%
70%
75%
80%
85%
1B
Plyo Push up
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
5
5 reps
RPE 7
3
Pec Fly (Dumbbell)
5
10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
60%
70%
75%
80%
85%
1B
Plyo Push up
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
5
5 reps
RPE 7
3
Pec Fly (Dumbbell)
5
10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
60%
70%
75%
80%
85%
1B
Plyo Push up
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
5
5 reps
RPE 7
3
Pec Fly (Dumbbell)
5
10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
60%
70%
75%
80%
85%
1B
Plyo Push up
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
5
5 reps
RPE 7
3
Pec Fly (Dumbbell)
5
10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
60%
70%
75%
80%
85%
1B
Plyo Push up
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
5
5 reps
RPE 7
3
Pec Fly (Dumbbell)
5
10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
60%
70%
75%
80%
85%
1B
Plyo Push up
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
5
5 reps
RPE 7
3
Pec Fly (Dumbbell)
5
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Heel Elevated Back Squat
5
5 reps
RPE 7.5
1B
Jump Squat
5
5 reps
RPE 8
2
Jefferson Curl
3
10 reps
RPE 6
3
Reverse Nordic Curl
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Heel Elevated Back Squat
5
5 reps
RPE 7.5
1B
Jump Squat
5
5 reps
RPE 8
2
Jefferson Curl
3
10 reps
RPE 6
3
Reverse Nordic Curl
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Heel Elevated Back Squat
5
5 reps
RPE 7.5
1B
Jump Squat
5
5 reps
RPE 8
2
Jefferson Curl
3
10 reps
RPE 6
3
Reverse Nordic Curl
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Heel Elevated Back Squat
5
5 reps
RPE 7.5
1B
Jump Squat
5
5 reps
RPE 8
2
Jefferson Curl
3
10 reps
RPE 6
3
Reverse Nordic Curl
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Heel Elevated Back Squat
5
5 reps
RPE 7.5
1B
Jump Squat
5
5 reps
RPE 8
2
Jefferson Curl
3
10 reps
RPE 6
3
Reverse Nordic Curl
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Heel Elevated Back Squat
5
5 reps
RPE 7.5
1B
Jump Squat
5
5 reps
RPE 8
2
Jefferson Curl
3
10 reps
RPE 6
3
Reverse Nordic Curl
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
5
5 reps
RPE 8
1B
Chin-Up (Weighted)
5
5 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Push Up
3
5 reps
RPE 8
4
Rear Delt Row
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
5
5 reps
RPE 8
1B
Chin-Up (Weighted)
5
5 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Push Up
3
5 reps
RPE 8
4
Rear Delt Row
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
5
5 reps
RPE 8
1B
Chin-Up (Weighted)
5
5 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Push Up
3
5 reps
RPE 8
4
Rear Delt Row
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
5
5 reps
RPE 8
1B
Chin-Up (Weighted)
5
5 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Push Up
3
5 reps
RPE 8
4
Rear Delt Row
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
5
5 reps
RPE 8
1B
Chin-Up (Weighted)
5
5 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Push Up
3
5 reps
RPE 8
4
Rear Delt Row
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
5
5 reps
RPE 8
1B
Chin-Up (Weighted)
5
5 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Push Up
3
5 reps
RPE 8
4
Rear Delt Row
3
10 reps
RPE 7.5
Week 1
1 / 6 Weeks
Day 1
1A
ATG Lunge
5 Sets
5 Reps
@7
1B
Reverse Lunge Hip Rotations
5 Sets
20 Reps
@6
2
Anterior Step Down
3 Sets
20 Reps
@7
3
Lateral Lunge
3 Sets
8 Reps
@6
4
Double Unders
1 Set
100 Reps
@6
Day 2
1A
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
60%
70%
75%
80%
85%
1B
Plyo Push up
5 Sets
5 Reps
@8
2
Pull-Up (Bodyweight)
5 Sets
5 Reps
@7
3
Pec Fly (Dumbbell)
5 Sets
10 Reps
@6-8
Day 3
1A
Heel Elevated Back Squat
5 Sets
5 Reps
@7.5
1B
Jump Squat
5 Sets
5 Reps
@8
2
Jefferson Curl
3 Sets
10 Reps
@6
3
Reverse Nordic Curl
3 Sets
10 Reps
@7
Day 4
1A
Seated Overhead Press (Dumbbell)
5 Sets
5 Reps
@8
1B
Chin-Up (Weighted)
5 Sets
5 Reps
@7.5
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
3
Push Up
3 Sets
5 Reps
@8
4
Rear Delt Row
3 Sets
10 Reps
@7.5