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The Ascent Protocol
All LevelsFree

The Ascent Protocol

Train for the Trail

Jay M.
Jay M.· Apr 2026
1athletes running this program
iOS & Android

Overview

Length
12 weeks
Days / week
4 days
Level
Novice, Intermediate, Beginner, Advanced
Goal
Athletics, Strength
Equipment
Full Gym
Session length
70 min
This program is designed by and for outdoor adventure enthusiasts to help build strength and endurance for hiking and backpacking. The ASCENT PROTOCOL includes the standard Big 3 lifts (Bench, Squat, and Deadlift), but also supplements each workout with accessory exercises that support the muscle movements typical for long hikes, climbing and descending mountains, and general outdoor adventuring. I have been using this program for the last 15 months and it has helped me become a stronger, faster, and better hiker in my adventures throughout the Northeast United States - specifically in the Adirondack Mountains, Catskill Mountains, Green Mountains, and White Mountains. This program was developed as a dumbbell-focused routine, but you can switch these exercises out for barbell or Smith machine if you prefer to use those instead. THE ASCENT PROTOCOL is a 12-week program with built-in deloads on weeks 4 and 8, and a peak week where you test your new 1RM max on week 12. Weeks 1-3 are used for accumulation where you focus on volume & technique. Weeks 5-7 are for intensification with a focus on building strength expression. Weeks 9-11 are all about peaking where you work on maximizing intensity. I am not a fitness professional, and I don't have any formal training as a fitness coach. This program is provided as an example of what I am doing to keep myself trail ready!

Who it's for

Athletes of all experience levels
Athletes focused on maximal strength
Athletes who can train 4 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Hamstrings
11.5%
Quadriceps
10.2%
Glutes
10.2%
Triceps
10%
Front Delts
10%
Upper Back
7.7%
Chest
6.9%
Abs
6.6%
Lats
5.7%
Middle Delts
4.6%
Biceps
4.4%
Lower Back
3.2%
Calves
3.1%
Forearms
2.3%
Rear Delts
1.5%
Cardio
1%
Adductors
0.9%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Bench Press (Dumbbell)18 reps65%
18 reps65%
18 reps65%
18 reps65%
2Chest Supported Row (Dumbbell)16–8 reps@8
16–8 reps@8
16–8 reps@8
16–8 reps@8
3Seated Overhead Press (Dumbbell)18–10 reps@7
18–10 reps@7
18–10 reps@7
4Lat Pulldown (Neutral Grip)16–8 reps@8
16–8 reps@8
16–8 reps@8
5Incline Bench Press (Dumbbell)110–12 reps@7
110–12 reps@7
110–12 reps@7
6Pallof Press110 reps—
110 reps—
110 reps—
7Face Pull112–15 reps@5
112–15 reps@5
112–15 reps@5
8Stair Climber120 min—
#ExerciseSetsRepsLoad
1Squat (Barbell)18 reps65%
18 reps65%
18 reps65%
18 reps65%
2Deadlift (Barbell)18 reps65%
18 reps65%
18 reps65%
3Weighted Box Step-Up18 reps—
18 reps—
18 reps—
18 reps—
4Leg Curl18–10 reps@7
5Farmer's Walk (Weighted)140–60 reps—
140–60 reps—
6Standing Calf Raise110–12 reps—
110–12 reps—
110–12 reps—
#ExerciseSetsRepsLoad
1Incline Bench Press (Dumbbell)110–12 reps@7
110–12 reps@7
110–12 reps@7
110–12 reps@7
2Chest Fly (Dumbbell)112–15 reps—
112–15 reps—
112–15 reps—
3Single Arm Row (Dumbbell)110–12 reps—
110–12 reps—
110–12 reps—
110–12 reps—
4Seated Shoulder Press (Dumbbell)110–12 reps@7
110–12 reps@7
110–12 reps@7
5Lateral Raise (Dumbbell)112–15 reps—
112–15 reps—
112–15 reps—
6Hammer Curl (Dumbbell)112–15 reps@7
112–15 reps@7
112–15 reps@7
7Tricep Extension (Cable)112–15 reps@7
112–15 reps@7
112–15 reps@7
8Elliptical120 min—
#ExerciseSetsRepsLoad
1Bulgarian Split Squat (Dumbbell)110–12 reps—
110–12 reps—
110–12 reps—
110–12 reps—
2Romanian Deadlift (Barbell)110–12 reps—
110–12 reps—
110–12 reps—
110–12 reps—
3Hack Squat110–12 reps—
110–12 reps—
110–12 reps—
4Leg Extension112–15 reps—
112–15 reps—
112–15 reps—
5Leg Curl112–15 reps@7
112–15 reps@7
112–15 reps@7
6Hip Thrust (Machine)110–12 reps—
110–12 reps—
110–12 reps—
7Single Leg Calf Raise (Weighted)112–15 reps—
112–15 reps—
112–15 reps—
8Tibialis Raise (Wall)115–20 reps—
115–20 reps—
115–20 reps—
9Suitcase Carry140 reps—
140 reps—

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, The Ascent Protocol is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

The Ascent Protocol is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

The Ascent Protocol is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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