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F&F Conditioning & Strength

by Firearms&Fitness
3 athletes joined

Program Description

The idea around this program is to be better conditioned for life and to help improve strength

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 03, 2024 05:12
  • Last Edited
    Jun 18, 2025 08:50

Summary

Unleash your potential with the F&F Conditioning & Strength program, a comprehensive 12-week journey designed for serious lifters. Committing just three days a week, you'll build explosive strength and enhance your conditioning through a blend of high-intensity barbell lifts and dynamic cardio exercises. Expect to push your limits with movements like the Prowler Push and Barbell Row, targeting every major muscle group while improving your overall athleticism. Get ready to transform your body and elevate your performance—your goals are within reach!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
1 reps
RPE 10
2
Push Press (Barbell)
2
5 reps
60%
3
Push Press (Barbell)
1
AMRAP
60%
4
High Pull
4
8 reps
RPE 8
5
Barbell Row
4
5 reps
RPE 8-10
6
Walk
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
1 reps
RPE 10
2
Push Press (Barbell)
2
6 reps
60%
3
Push Press (Barbell)
1
AMRAP
60%
4
High Pull
4
8 reps
RPE 8
5
Barbell Row
4
5 reps
RPE 8-10
6
Walk
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
1 reps
RPE 10
2
Push Press (Barbell)
2
7 reps
60%
3
Push Press (Barbell)
1
AMRAP
60%
4
High Pull
4
8 reps
RPE 8
5
Barbell Row
4
5 reps
RPE 8-10
6
Walk
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
1 reps
RPE 10
2
Push Press (Barbell)
2
5 reps
70%
3
Push Press (Barbell)
1
AMRAP
70%
4
High Pull
4
8 reps
RPE 8
5
Barbell Row
4
5 reps
RPE 8-10
6
Walk
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
1 reps
RPE 10
2
Push Press (Barbell)
2
6 reps
70%
3
Push Press (Barbell)
1
AMRAP
70%
4
High Pull
4
8 reps
RPE 8
5
Barbell Row
4
5 reps
RPE 8-10
6
Walk
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
1 reps
RPE 10
2
Push Press (Barbell)
2
7 reps
70%
3
Push Press (Barbell)
1
AMRAP
70%
4
High Pull
4
8 reps
RPE 8
5
Barbell Row
4
5 reps
RPE 8-10
6
Walk
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
1 reps
RPE 10
2
Push Press (Barbell)
2
3 reps
80%
3
Push Press (Barbell)
1
AMRAP
80%
4
High Pull
4
8 reps
RPE 8
5
Barbell Row
4
5 reps
RPE 8-10
6
Walk
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
1 reps
RPE 10
2
Push Press (Barbell)
2
4 reps
80%
3
Push Press (Barbell)
1
AMRAP
80%
4
High Pull
4
8 reps
RPE 8
5
Barbell Row
4
5 reps
RPE 8-10
6
Walk
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
1 reps
RPE 10
2
Push Press (Barbell)
2
5 reps
80%
3
Push Press (Barbell)
1
AMRAP
80%
4
High Pull
4
8 reps
RPE 8
5
Barbell Row
4
5 reps
RPE 8-10
6
Walk
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
1 reps
RPE 10
2
Push Press (Barbell)
2
1 reps
90%
3
Push Press (Barbell)
1
AMRAP
90%
4
High Pull
4
8 reps
RPE 8
5
Barbell Row
4
5 reps
RPE 8-10
6
Walk
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
1 reps
RPE 10
2
Push Press (Barbell)
2
2 reps
90%
3
Push Press (Barbell)
1
AMRAP
90%
4
High Pull
4
8 reps
RPE 8
5
Barbell Row
4
5 reps
RPE 8-10
6
Walk
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
1 reps
RPE 10
2
Push Press (Barbell)
2
3 reps
90%
3
Push Press (Barbell)
1
AMRAP
90%
4
High Pull
4
8 reps
RPE 8
5
Barbell Row
4
5 reps
RPE 8-10
6
Walk
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
4
1 reps
RPE 8-10
2
Bench Press (Barbell)
2
5 reps
60%
3
Bench Press (Barbell)
1
AMRAP
60%
4
Front Squat (Barbell)
4
8 reps
RPE 8
5
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
6
Kettlebell Swing
1
5 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
4
1 reps
RPE 8-10
2
Bench Press (Barbell)
2
6 reps
60%
3
Bench Press (Barbell)
1
AMRAP
60%
4
Front Squat (Barbell)
4
8 reps
RPE 8
5
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
6
Kettlebell Swing
1
5 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
4
1 reps
RPE 8-10
2
Bench Press (Barbell)
2
7 reps
60%
3
Bench Press (Barbell)
1
AMRAP
60%
4
Front Squat (Barbell)
4
8 reps
RPE 8
5
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
6
Kettlebell Swing
1
5 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
4
1 reps
RPE 8-10
2
Bench Press (Barbell)
2
5 reps
70%
3
Bench Press (Barbell)
1
AMRAP
70%
4
Front Squat (Barbell)
4
8 reps
RPE 8
5
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
6
Kettlebell Swing
1
5 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
4
1 reps
RPE 8-10
2
Bench Press (Barbell)
2
6 reps
70%
3
Bench Press (Barbell)
1
AMRAP
70%
4
Front Squat (Barbell)
4
8 reps
RPE 8
5
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
6
Kettlebell Swing
1
5 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
4
1 reps
RPE 8-10
2
Bench Press (Barbell)
2
7 reps
70%
3
Bench Press (Barbell)
1
AMRAP
70%
4
Front Squat (Barbell)
4
8 reps
RPE 8
5
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
6
Kettlebell Swing
1
5 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
4
1 reps
RPE 8-10
2
Bench Press (Barbell)
2
3 reps
80%
3
Bench Press (Barbell)
1
AMRAP
80%
4
Front Squat (Barbell)
4
8 reps
RPE 8
5
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
6
Kettlebell Swing
1
5 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
4
1 reps
RPE 8-10
2
Bench Press (Barbell)
2
4 reps
80%
3
Bench Press (Barbell)
1
AMRAP
80%
4
Front Squat (Barbell)
4
8 reps
RPE 8
5
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
6
Kettlebell Swing
1
5 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
4
1 reps
RPE 8-10
2
Bench Press (Barbell)
2
5 reps
80%
3
Bench Press (Barbell)
1
AMRAP
80%
4
Front Squat (Barbell)
4
8 reps
RPE 8
5
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
6
Kettlebell Swing
1
5 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
4
1 reps
RPE 8-10
2
Bench Press (Barbell)
2
1 reps
90%
3
Bench Press (Barbell)
1
AMRAP
90%
4
Front Squat (Barbell)
4
8 reps
RPE 8
5
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
6
Kettlebell Swing
1
5 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
4
1 reps
RPE 8-10
2
Bench Press (Barbell)
2
2 reps
90%
3
Bench Press (Barbell)
1
AMRAP
90%
4
Front Squat (Barbell)
4
8 reps
RPE 8
5
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
6
Kettlebell Swing
1
5 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
4
1 reps
RPE 8-10
2
Bench Press (Barbell)
2
3 reps
90%
3
Bench Press (Barbell)
1
AMRAP
90%
4
Front Squat (Barbell)
4
8 reps
RPE 8
5
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
6
Kettlebell Swing
1
5 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
3
1 reps
RPE 10
2
Deadlift (Barbell)
2
5 reps
60%
3
Deadlift (Barbell)
1
AMRAP
60%
4
Shoulder Press (Machine)
4
10 reps
RPE 8-10
5
Seated Dip (Machine)
4
10 reps
RPE 8-10
6
Jump Rope
1
10 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
3
1 reps
RPE 10
2
Deadlift (Barbell)
2
6 reps
60%
3
Deadlift (Barbell)
1
AMRAP
60%
4
Shoulder Press (Machine)
4
10 reps
RPE 8-10
5
Seated Dip (Machine)
4
10 reps
RPE 8-10
6
Jump Rope
1
10 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
3
1 reps
RPE 10
2
Deadlift (Barbell)
2
7 reps
60%
3
Deadlift (Barbell)
1
AMRAP
60%
4
Shoulder Press (Machine)
4
10 reps
RPE 8-10
5
Seated Dip (Machine)
4
10 reps
RPE 8-10
6
Jump Rope
1
10 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
3
1 reps
RPE 10
2
Deadlift (Barbell)
2
5 reps
70%
3
Deadlift (Barbell)
1
AMRAP
70%
4
Shoulder Press (Machine)
4
10 reps
RPE 8-10
5
Seated Dip (Machine)
4
10 reps
RPE 8-10
6
Jump Rope
1
10 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
3
1 reps
RPE 10
2
Deadlift (Barbell)
2
6 reps
70%
3
Deadlift (Barbell)
1
AMRAP
70%
4
Shoulder Press (Machine)
4
10 reps
RPE 8-10
5
Seated Dip (Machine)
4
10 reps
RPE 8-10
6
Jump Rope
1
10 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
3
1 reps
RPE 10
2
Deadlift (Barbell)
2
7 reps
70%
3
Deadlift (Barbell)
1
AMRAP
70%
4
Shoulder Press (Machine)
4
10 reps
RPE 8-10
5
Seated Dip (Machine)
4
10 reps
RPE 8-10
6
Jump Rope
1
10 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
3
1 reps
RPE 10
2
Deadlift (Barbell)
2
3 reps
80%
3
Deadlift (Barbell)
1
AMRAP
80%
4
Shoulder Press (Machine)
4
10 reps
RPE 8-10
5
Seated Dip (Machine)
4
10 reps
RPE 8-10
6
Jump Rope
1
10 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
3
1 reps
RPE 10
2
Deadlift (Barbell)
2
4 reps
80%
3
Deadlift (Barbell)
1
AMRAP
80%
4
Shoulder Press (Machine)
4
10 reps
RPE 8-10
5
Seated Dip (Machine)
4
10 reps
RPE 8-10
6
Jump Rope
1
10 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
3
1 reps
RPE 10
2
Deadlift (Barbell)
2
5 reps
80%
3
Deadlift (Barbell)
1
AMRAP
80%
4
Shoulder Press (Machine)
4
10 reps
RPE 8-10
5
Seated Dip (Machine)
4
10 reps
RPE 8-10
6
Jump Rope
1
10 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
3
1 reps
RPE 10
2
Deadlift (Barbell)
2
1 reps
90%
3
Deadlift (Barbell)
1
AMRAP
90%
4
Shoulder Press (Machine)
4
10 reps
RPE 8-10
5
Seated Dip (Machine)
4
10 reps
RPE 8-10
6
Jump Rope
1
10 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
3
1 reps
RPE 10
2
Deadlift (Barbell)
2
2 reps
90%
3
Deadlift (Barbell)
1
AMRAP
90%
4
Shoulder Press (Machine)
4
10 reps
RPE 8-10
5
Seated Dip (Machine)
4
10 reps
RPE 8-10
6
Jump Rope
1
10 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
3
1 reps
RPE 10
2
Deadlift (Barbell)
2
3 reps
90%
3
Deadlift (Barbell)
1
AMRAP
90%
4
Shoulder Press (Machine)
4
10 reps
RPE 8-10
5
Seated Dip (Machine)
4
10 reps
RPE 8-10
6
Jump Rope
1
10 mins
RPE 8-10
Week 1
1 / 12 Weeks
Day 1
1
Prowler Push
4 Sets
1 Reps
@10
2
Push Press (Barbell)
2 Sets
5 Reps
60%
3
Push Press (Barbell)
1 Set
AMRAP
60%
4
High Pull
4 Sets
8 Reps
@8
5
Barbell Row
4 Sets
5 Reps
@8-10
6
Walk
1 Set
10 mins
@6
Day 2
1
100m Sprint
4 Sets
1 Reps
@8-10
2
Bench Press (Barbell)
2 Sets
5 Reps
60%
3
Bench Press (Barbell)
1 Set
AMRAP
60%
4
Front Squat (Barbell)
4 Sets
8 Reps
@8
5
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
6
Kettlebell Swing
1 Set
5 mins
@8-10
Day 3
1
Sled Pull
3 Sets
1 Reps
@10
2
Deadlift (Barbell)
2 Sets
5 Reps
60%
3
Deadlift (Barbell)
1 Set
AMRAP
60%
4
Shoulder Press (Machine)
4 Sets
10 Reps
@8-10
5
Seated Dip (Machine)
4 Sets
10 Reps
@8-10
6
Jump Rope
1 Set
10 mins
@8-10