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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
    Apr 28, 2025 01:22
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
-