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Strengths and mobility

by Lasse I.
2 athletes joined

Program Description

Lean programme

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 04, 2025 09:50
  • Last Edited
    Jun 18, 2025 08:17

Summary

Unlock your full potential with the "Strengths and Mobility" program, a comprehensive 4-week journey designed to enhance your strength and flexibility. Committing just five days a week, you'll engage in targeted exercises like Dumbbell Bench Press, Goblet Squats, and Rear Delt Flys, all aimed at building muscle and improving your range of motion. This program is perfect for those ready to challenge themselves in a full gym setting, blending strength training with mobility work for optimal performance. Get ready to feel stronger and more agile than ever!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
Bench Press (Dumbbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Dumbbell Row
4
8 reps
-
4
Dip (Bodyweight)
4
12 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Hanging Leg Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Dumbbell Row
4
8 reps
-
4
Dip (Bodyweight)
4
12 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Hanging Leg Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Dumbbell Row
4
8 reps
-
4
Dip (Bodyweight)
4
12 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Hanging Leg Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Dumbbell Row
4
8 reps
-
4
Dip (Bodyweight)
4
12 reps
-
5
Rear Delt Fly (Dumbbell)
4
12 reps
-
6
Hanging Leg Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Hyperextension
4
10 reps
-
4
Step-Up (Weighted)
4
10 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Plank
4
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Hyperextension
4
10 reps
-
4
Step-Up (Weighted)
4
10 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Plank
4
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Hyperextension
4
10 reps
-
4
Step-Up (Weighted)
4
10 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Plank
4
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Hyperextension
4
10 reps
-
4
Step-Up (Weighted)
4
10 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Plank
4
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
15 reps
-
2
Side Plank
3
0.5 mins
-
3
Russian Twist
3
20 reps
-
4
Walk
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
15 reps
-
2
Side Plank
3
0.5 mins
-
3
Russian Twist
3
20 reps
-
4
Walk
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
15 reps
-
2
Side Plank
3
0.5 mins
-
3
Russian Twist
3
20 reps
-
4
Walk
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
15 reps
-
2
Side Plank
3
0.5 mins
-
3
Russian Twist
3
20 reps
-
4
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Arnold Press
4
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Bicep Curl (Dumbbell)
4
15 reps
-
6
V-Up
4
15 reps
-
7A
Burpee
4
10 reps
-
8
Mountain Climber
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Arnold Press
4
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Bicep Curl (Dumbbell)
4
15 reps
-
6
V-Up
4
15 reps
-
7A
Burpee
4
10 reps
-
8
Mountain Climber
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Arnold Press
4
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Bicep Curl (Dumbbell)
4
15 reps
-
6
V-Up
4
15 reps
-
7A
Burpee
4
10 reps
-
8
Mountain Climber
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Arnold Press
4
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Bicep Curl (Dumbbell)
4
15 reps
-
6
V-Up
4
15 reps
-
7A
Burpee
4
10 reps
-
8
Mountain Climber
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
15 reps
-
2
Step-Up (Weighted)
4
10 reps
-
3
Hip Bridge March
4
10 reps
-
4
Lateral Jump
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
2km Row
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
15 reps
-
2
Step-Up (Weighted)
4
10 reps
-
3
Hip Bridge March
4
10 reps
-
4
Lateral Jump
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
2km Row
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
15 reps
-
2
Step-Up (Weighted)
4
10 reps
-
3
Hip Bridge March
4
10 reps
-
4
Lateral Jump
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
2km Row
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
15 reps
-
2
Step-Up (Weighted)
4
10 reps
-
3
Hip Bridge March
4
10 reps
-
4
Lateral Jump
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
2km Row
1
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Dumbbell)
4 Sets
8 Reps
-
2
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
-
3
Dumbbell Row
4 Sets
8 Reps
-
4
Dip (Bodyweight)
4 Sets
12 Reps
-
5
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
-
6
Hanging Leg Raise
4 Sets
15 Reps
-
Day 2
1
Goblet Squat
4 Sets
8 Reps
-
2
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
-
3
Hyperextension
4 Sets
10 Reps
-
4
Step-Up (Weighted)
4 Sets
10 Reps
-
5
Seated Calf Raise
4 Sets
15 Reps
-
6
Plank
4 Sets
0.5 mins
-
Day 3
1
Hanging Knee Raise
3 Sets
15 Reps
-
2
Side Plank
3 Sets
0.5 mins
-
3
Russian Twist
3 Sets
20 Reps
-
4
Walk
1 Set
45 mins
-
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
-
2
Arnold Press
4 Sets
12 Reps
-
3
Lat Pulldown
4 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
5
Bicep Curl (Dumbbell)
4 Sets
15 Reps
-
6
V-Up
4 Sets
15 Reps
-
7A
Burpee
4 Sets
10 Reps
-
8
Mountain Climber
4 Sets
20 Reps
-
Day 5
1
Jump Squat
4 Sets
15 Reps
-
2
Step-Up (Weighted)
4 Sets
10 Reps
-
3
Hip Bridge March
4 Sets
10 Reps
-
4
Lateral Jump
4 Sets
12 Reps
-
5
Seated Calf Raise
4 Sets
15 Reps
-
6
2km Row
1 Set
-