Program Description
A
Program Overview
- LevelNovice
- GoalAthletics
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedDec 01, 2024 10:00
- Last EditedJun 18, 2025 11:38
Summary
Max's Training Program is a comprehensive 12-week journey designed to elevate your strength and conditioning through a structured 5-day weekly routine. Each session is packed with effective supersets targeting major muscle groups, ensuring you build power and endurance while maximizing your time in the gym. With a focus on both compound lifts and functional movements, this program is perfect for those looking to challenge themselves and achieve real results. Get ready to push your limits and transform your fitness game!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2A
Bench Press (Barbell)
4
6 reps
RPE 8
2B
Med Ball Throw
4
10 reps
RPE 10
3A
Push Press (Barbell)
4
6 reps
RPE 8
3B
Dumbbell Row
4
6 reps
RPE 8
3C
Pullover (Dumbbell)
4
6 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4B
Dip (Bodyweight)
3
10 reps
RPE 9
4C
Bicep Curl (Barbell)
3
21 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 9
1B
Box Jump
4
5 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 9
2B
Russian Twist (Dumbbell)
4
10 reps
RPE 10
3A
Seated Calf Raise
3
15 reps
RPE 8
3B
Copenhagen Plank
3
0.15 mins
RPE 10
4
Barbell RDL
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 9
1B
Box Jump
4
5 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 9
2B
Russian Twist (Dumbbell)
4
10 reps
RPE 10
3A
Seated Calf Raise
3
15 reps
RPE 8
3B
Copenhagen Plank
3
0.15 mins
RPE 10
4
Barbell RDL
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 9
1B
Box Jump
4
5 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 9
2B
Russian Twist (Dumbbell)
4
10 reps
RPE 10
3A
Seated Calf Raise
3
15 reps
RPE 8
3B
Copenhagen Plank
3
0.15 mins
RPE 10
4
Barbell RDL
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 9
1B
Box Jump
4
5 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 9
2B
Russian Twist (Dumbbell)
4
10 reps
RPE 10
3A
Seated Calf Raise
3
15 reps
RPE 8
3B
Copenhagen Plank
3
0.15 mins
RPE 10
4
Barbell RDL
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 9
1B
Box Jump
4
5 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 9
2B
Russian Twist (Dumbbell)
4
10 reps
RPE 10
3A
Seated Calf Raise
3
15 reps
RPE 8
3B
Copenhagen Plank
3
0.15 mins
RPE 10
4
Barbell RDL
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 9
1B
Box Jump
4
5 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 9
2B
Russian Twist (Dumbbell)
4
10 reps
RPE 10
3A
Seated Calf Raise
3
15 reps
RPE 8
3B
Copenhagen Plank
3
0.15 mins
RPE 10
4
Barbell RDL
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 9
1B
Box Jump
4
5 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 9
2B
Russian Twist (Dumbbell)
4
10 reps
RPE 10
3A
Seated Calf Raise
3
15 reps
RPE 8
3B
Copenhagen Plank
3
0.15 mins
RPE 10
4
Barbell RDL
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 9
1B
Box Jump
4
5 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 9
2B
Russian Twist (Dumbbell)
4
10 reps
RPE 10
3A
Seated Calf Raise
3
15 reps
RPE 8
3B
Copenhagen Plank
3
0.15 mins
RPE 10
4
Barbell RDL
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 9
1B
Box Jump
4
5 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 9
2B
Russian Twist (Dumbbell)
4
10 reps
RPE 10
3A
Seated Calf Raise
3
15 reps
RPE 8
3B
Copenhagen Plank
3
0.15 mins
RPE 10
4
Barbell RDL
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 9
1B
Box Jump
4
5 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 9
2B
Russian Twist (Dumbbell)
4
10 reps
RPE 10
3A
Seated Calf Raise
3
15 reps
RPE 8
3B
Copenhagen Plank
3
0.15 mins
RPE 10
4
Barbell RDL
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 9
1B
Box Jump
4
5 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 9
2B
Russian Twist (Dumbbell)
4
10 reps
RPE 10
3A
Seated Calf Raise
3
15 reps
RPE 8
3B
Copenhagen Plank
3
0.15 mins
RPE 10
4
Barbell RDL
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 9
1B
Box Jump
4
5 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 9
2B
Russian Twist (Dumbbell)
4
10 reps
RPE 10
3A
Seated Calf Raise
3
15 reps
RPE 8
3B
Copenhagen Plank
3
0.15 mins
RPE 10
4
Barbell RDL
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2A
Bench Press (Barbell)
4
6 reps
RPE 8
2B
Med Ball Throw
4
10 reps
RPE 10
3A
Push Press (Barbell)
4
6 reps
RPE 8
3B
Dumbbell Row
4
6 reps
RPE 8
3C
Pullover (Dumbbell)
4
6 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4B
Dip (Bodyweight)
3
10 reps
RPE 9
4C
Bicep Curl (Barbell)
3
21 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2A
Bench Press (Barbell)
4
6 reps
RPE 8
2B
Med Ball Throw
4
10 reps
RPE 10
3A
Push Press (Barbell)
4
6 reps
RPE 8
3B
Dumbbell Row
4
6 reps
RPE 8
3C
Pullover (Dumbbell)
4
6 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4B
Dip (Bodyweight)
3
10 reps
RPE 9
4C
Bicep Curl (Barbell)
3
21 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2A
Bench Press (Barbell)
4
6 reps
RPE 8
2B
Med Ball Throw
4
10 reps
RPE 10
3A
Push Press (Barbell)
4
6 reps
RPE 8
3B
Dumbbell Row
4
6 reps
RPE 8
3C
Pullover (Dumbbell)
4
6 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4B
Dip (Bodyweight)
3
10 reps
RPE 9
4C
Bicep Curl (Barbell)
3
21 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2A
Bench Press (Barbell)
4
6 reps
RPE 8
2B
Med Ball Throw
4
10 reps
RPE 10
3A
Push Press (Barbell)
4
6 reps
RPE 8
3B
Dumbbell Row
4
6 reps
RPE 8
3C
Pullover (Dumbbell)
4
6 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4B
Dip (Bodyweight)
3
10 reps
RPE 9
4C
Bicep Curl (Barbell)
3
21 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2A
Bench Press (Barbell)
4
6 reps
RPE 8
2B
Med Ball Throw
4
10 reps
RPE 10
3A
Push Press (Barbell)
4
6 reps
RPE 8
3B
Dumbbell Row
4
6 reps
RPE 8
3C
Pullover (Dumbbell)
4
6 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4B
Dip (Bodyweight)
3
10 reps
RPE 9
4C
Bicep Curl (Barbell)
3
21 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2A
Bench Press (Barbell)
4
6 reps
RPE 8
2B
Med Ball Throw
4
10 reps
RPE 10
3A
Push Press (Barbell)
4
6 reps
RPE 8
3B
Dumbbell Row
4
6 reps
RPE 8
3C
Pullover (Dumbbell)
4
6 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4B
Dip (Bodyweight)
3
10 reps
RPE 9
4C
Bicep Curl (Barbell)
3
21 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2A
Bench Press (Barbell)
4
6 reps
RPE 8
2B
Med Ball Throw
4
10 reps
RPE 10
3A
Push Press (Barbell)
4
6 reps
RPE 8
3B
Dumbbell Row
4
6 reps
RPE 8
3C
Pullover (Dumbbell)
4
6 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4B
Dip (Bodyweight)
3
10 reps
RPE 9
4C
Bicep Curl (Barbell)
3
21 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2A
Bench Press (Barbell)
4
6 reps
RPE 8
2B
Med Ball Throw
4
10 reps
RPE 10
3A
Push Press (Barbell)
4
6 reps
RPE 8
3B
Dumbbell Row
4
6 reps
RPE 8
3C
Pullover (Dumbbell)
4
6 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4B
Dip (Bodyweight)
3
10 reps
RPE 9
4C
Bicep Curl (Barbell)
3
21 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2A
Bench Press (Barbell)
4
6 reps
RPE 8
2B
Med Ball Throw
4
10 reps
RPE 10
3A
Push Press (Barbell)
4
6 reps
RPE 8
3B
Dumbbell Row
4
6 reps
RPE 8
3C
Pullover (Dumbbell)
4
6 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4B
Dip (Bodyweight)
3
10 reps
RPE 9
4C
Bicep Curl (Barbell)
3
21 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2A
Bench Press (Barbell)
4
6 reps
RPE 8
2B
Med Ball Throw
4
10 reps
RPE 10
3A
Push Press (Barbell)
4
6 reps
RPE 8
3B
Dumbbell Row
4
6 reps
RPE 8
3C
Pullover (Dumbbell)
4
6 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4B
Dip (Bodyweight)
3
10 reps
RPE 9
4C
Bicep Curl (Barbell)
3
21 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2A
Bench Press (Barbell)
4
6 reps
RPE 8
2B
Med Ball Throw
4
10 reps
RPE 10
3A
Push Press (Barbell)
4
6 reps
RPE 8
3B
Dumbbell Row
4
6 reps
RPE 8
3C
Pullover (Dumbbell)
4
6 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4B
Dip (Bodyweight)
3
10 reps
RPE 9
4C
Bicep Curl (Barbell)
3
21 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Push Up3 Sets
AMRAP
@10
2A
Bench Press (Barbell)4 Sets
6 Reps
@8
2B
Med Ball Throw4 Sets
10 Reps
@10
3A
Push Press (Barbell)4 Sets
6 Reps
@8
3B
Dumbbell Row4 Sets
6 Reps
@8
3C
Pullover (Dumbbell)4 Sets
6 Reps
@8
4A
Lateral Raise (Dumbbell)3 Sets
8 Reps
@9
4B
Dip (Bodyweight)3 Sets
10 Reps
@9
4C
Bicep Curl (Barbell)3 Sets
21 Reps
@10
Day 2
1A
Squat (Barbell)4 Sets
8 Reps
@9
1B
Box Jump4 Sets
5 Reps
@10
2A
Bulgarian Split Squat (Dumbbell)4 Sets
6 Reps
@9
2B
Russian Twist (Dumbbell)4 Sets
10 Reps
@10
3A
Seated Calf Raise3 Sets
15 Reps
@8
3B
Copenhagen Plank3 Sets
0.15 mins
@10
4
Barbell RDL1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8