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BoostcampPNG

Clean, bike, pullup 6 days

by James T.
1 athletes joined

Program Description

Trying something, I'm not sure what will happen. Increase insurance and explosive power

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 08, 2024 12:51
  • Last Edited
    Sep 08, 2024 01:34
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
RPE 8
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Overhead Press (Machine)
2
10 reps
RPE 8
4
Neck Curl
2
1 mins
RPE 8
5A
Bicep Curl (EZ Bar)
2
10 reps
RPE 9
6
Tricep Extension (Dumbbell)
2
10 reps
RPE 8
7
Wide Grip Pull-Up
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
RPE 8
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Overhead Press (Machine)
2
10 reps
RPE 8
4
Neck Curl
2
1 mins
RPE 8
5A
Bicep Curl (EZ Bar)
2
10 reps
RPE 9
6
Tricep Extension (Dumbbell)
2
10 reps
RPE 8
7
Wide Grip Pull-Up
1
2 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
RPE 8
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Overhead Press (Machine)
2
10 reps
RPE 8
4
Neck Curl
2
1 mins
RPE 8
5A
Bicep Curl (EZ Bar)
2
10 reps
RPE 9
6
Tricep Extension (Dumbbell)
2
10 reps
RPE 8
7
Wide Grip Pull-Up
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
RPE 8
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Overhead Press (Machine)
2
10 reps
RPE 8
4
Neck Curl
2
1 mins
RPE 8
5A
Bicep Curl (EZ Bar)
2
10 reps
RPE 9
6
Tricep Extension (Dumbbell)
2
10 reps
RPE 8
7
Wide Grip Pull-Up
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
RPE 8
2
Power Clean
1
1 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
2
10 reps
RPE 8
5
Tibia Raise
2
10 reps
RPE 8
6
Neck Flexion
1
7A
Rear Delt Fly (Cable)
2
12 reps
RPE 7
8A
Chest Fly (Cable)
2
12 reps
RPE 6.5
9
Pull-Up (Neutral Grip, Bodyweight)
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
RPE 8
2
Power Clean
1
1 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
2
10 reps
RPE 8
5
Tibia Raise
2
10 reps
RPE 8
6
Neck Flexion
1
7A
Rear Delt Fly (Cable)
2
12 reps
RPE 7
8A
Chest Fly (Cable)
2
12 reps
RPE 6.5
9
Pull-Up (Neutral Grip, Bodyweight)
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
RPE 8
2
Power Clean
1
1 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
2
10 reps
RPE 8
5
Tibia Raise
2
10 reps
RPE 8
6
Neck Flexion
1
7A
Rear Delt Fly (Cable)
2
12 reps
RPE 7
8A
Chest Fly (Cable)
2
12 reps
RPE 6.5
9
Pull-Up (Neutral Grip, Bodyweight)
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
RPE 8
2
Power Clean
1
1 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
2
10 reps
RPE 8
5
Tibia Raise
2
10 reps
RPE 8
6
Neck Flexion
1
7A
Rear Delt Fly (Cable)
2
12 reps
RPE 7
8A
Chest Fly (Cable)
2
12 reps
RPE 6.5
9
Pull-Up (Neutral Grip, Bodyweight)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
RPE 8
2
Kettlebell Clean & Press
3
5 reps
RPE 8
3
Kettlebell Swing
3
10 reps
RPE 8
4
Leg Extension
2
20 reps
RPE 8
5
Dip (Weighted)
2
5 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
20 reps
RPE 7
7
Pull-Up (Bodyweight)
1
1 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
RPE 8
2
Kettlebell Clean & Press
3
5 reps
RPE 8
3
Kettlebell Swing
3
10 reps
RPE 8
4
Leg Extension
2
20 reps
RPE 8
5
Dip (Weighted)
2
5 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
20 reps
RPE 7
7
Pull-Up (Bodyweight)
1
1 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
RPE 8
2
Kettlebell Clean & Press
3
5 reps
RPE 8
3
Kettlebell Swing
3
10 reps
RPE 8
4
Leg Extension
2
20 reps
RPE 8
5
Dip (Weighted)
2
5 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
20 reps
RPE 7
7
Pull-Up (Bodyweight)
1
1 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
RPE 8
2
Kettlebell Clean & Press
3
5 reps
RPE 8
3
Kettlebell Swing
3
10 reps
RPE 8
4
Leg Extension
2
20 reps
RPE 8
5
Dip (Weighted)
2
5 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
20 reps
RPE 7
7
Pull-Up (Bodyweight)
1
1 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
RPE 7
2
Clean and Press
1
1 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 6.5
4A
Bench Press (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
5
Neck Flexion
2
1 reps
RPE 6
6A
Rear Delt Fly (Cable)
2
10 reps
RPE 7
7
Chest Fly (Cable)
2
10 reps
RPE 7
8
Wide Grip Pull-Up
1
1 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
RPE 7
2
Clean and Press
1
1 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 6.5
4A
Bench Press (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
5
Neck Flexion
2
1 reps
RPE 6
6A
Rear Delt Fly (Cable)
2
10 reps
RPE 7
7
Chest Fly (Cable)
2
10 reps
RPE 7
8
Wide Grip Pull-Up
1
1 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
RPE 7
2
Clean and Press
1
1 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 6.5
4A
Bench Press (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
5
Neck Flexion
2
1 reps
RPE 6
6A
Rear Delt Fly (Cable)
2
10 reps
RPE 7
7
Chest Fly (Cable)
2
10 reps
RPE 7
8
Wide Grip Pull-Up
1
1 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
RPE 7
2
Clean and Press
1
1 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 6.5
4A
Bench Press (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
5
Neck Flexion
2
1 reps
RPE 6
6A
Rear Delt Fly (Cable)
2
10 reps
RPE 7
7
Chest Fly (Cable)
2
10 reps
RPE 7
8
Wide Grip Pull-Up
1
1 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
RPE 6.5
2
Power Clean
3
3 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
4
Wide Grip Lat Pulldown
2
15 reps
RPE 7.5
5
Tibia Raise
2
20 reps
RPE 10
6
Neck Curl
1
2 reps
RPE 6
7
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
RPE 6.5
2
Power Clean
3
3 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
4
Wide Grip Lat Pulldown
2
15 reps
RPE 7.5
5
Tibia Raise
2
20 reps
RPE 10
6
Neck Curl
1
2 reps
RPE 6
7
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
RPE 6.5
2
Power Clean
3
3 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
4
Wide Grip Lat Pulldown
2
15 reps
RPE 7.5
5
Tibia Raise
2
20 reps
RPE 10
6
Neck Curl
1
2 reps
RPE 6
7
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
RPE 6.5
2
Power Clean
3
3 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
4
Wide Grip Lat Pulldown
2
15 reps
RPE 7.5
5
Tibia Raise
2
20 reps
RPE 10
6
Neck Curl
1
2 reps
RPE 6
7
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
RPE 7
2
Kettlebell Clean & Press
1
8 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Hamstring Curl
1
1
10 reps
10 reps
RPE 7
RPE 8
5A
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
6
Tricep Extension (Barbell)
2
15 reps
RPE 8
7
Pull-Up (Bodyweight)
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
RPE 7
2
Kettlebell Clean & Press
1
8 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Hamstring Curl
1
1
10 reps
10 reps
RPE 7
RPE 8
5A
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
6
Tricep Extension (Barbell)
2
15 reps
RPE 8
7
Pull-Up (Bodyweight)
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
RPE 7
2
Kettlebell Clean & Press
1
8 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Hamstring Curl
1
1
10 reps
10 reps
RPE 7
RPE 8
5A
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
6
Tricep Extension (Barbell)
2
15 reps
RPE 8
7
Pull-Up (Bodyweight)
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
RPE 7
2
Kettlebell Clean & Press
1
8 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Hamstring Curl
1
1
10 reps
10 reps
RPE 7
RPE 8
5A
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
6
Tricep Extension (Barbell)
2
15 reps
RPE 8
7
Pull-Up (Bodyweight)
1
Week 1
1 / 4 Weeks
Day 1
1
Cardio
1 Set
15-20 mins
@8
2
Chest Press (Machine)
3 Sets
10 Reps
@8
3
Overhead Press (Machine)
2 Sets
10 Reps
@8
4
Neck Curl
2 Sets
1 mins
@8
5A
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@9
6
Tricep Extension (Dumbbell)
2 Sets
10 Reps
@8
7
Wide Grip Pull-Up
1 Set
Day 3
1
Cardio
1 Set
15-20 mins
@8
2
Kettlebell Clean & Press
3 Sets
5 Reps
@8
3
Kettlebell Swing
3 Sets
10 Reps
@8
4
Leg Extension
2 Sets
20 Reps
@8
5
Dip (Weighted)
2 Sets
5 Reps
@8
6
Bicep Curl (Dumbbell)
2 Sets
20 Reps
@7
7
Pull-Up (Bodyweight)
1 Set
1 Reps
@6
Day 4
1
Cardio
1 Set
15-20 mins
@7
2
Clean and Press
1 Set
1 Reps
@8.5
3
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
@6.5
4A
Bench Press (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@6.5
5
Neck Flexion
2 Sets
1 Reps
@6
6A
Rear Delt Fly (Cable)
2 Sets
10 Reps
@7
7
Chest Fly (Cable)
2 Sets
10 Reps
@7
8
Wide Grip Pull-Up
1 Set
1 Reps
@7
Day 2
1
Cardio
1 Set
15-20 mins
@8
2
Power Clean
1 Set
1 Reps
@8
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Seated Row (Cable)
2 Sets
10 Reps
@8
5
Tibia Raise
2 Sets
10 Reps
@8
6
Neck Flexion
1 Set
7A
Rear Delt Fly (Cable)
2 Sets
12 Reps
@7
8A
Chest Fly (Cable)
2 Sets
12 Reps
@6.5
9
Pull-Up (Neutral Grip, Bodyweight)
1 Set
Day 5
1
Cardio
1 Set
15-20 mins
@6.5
2
Power Clean
3 Sets
3 Reps
@7
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8
4
Wide Grip Lat Pulldown
2 Sets
15 Reps
@7.5
5
Tibia Raise
2 Sets
20 Reps
@10
6
Neck Curl
1 Set
2 Reps
@6
7
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Reps
@7
Day 6
1
Cardio
1 Set
15-20 mins
@7
2
Kettlebell Clean & Press
1 Set
8 Reps
@7
3
Leg Press
3 Sets
8 Reps
@7
4
Hamstring Curl
1 Set
1 Set
10 Reps
10 Reps
@7
@8
5A
Bicep Curl (EZ Bar)
2 Sets
15 Reps
@8
6
Tricep Extension (Barbell)
2 Sets
15 Reps
@8
7
Pull-Up (Bodyweight)
1 Set