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The CrossOver

by Liam E.
1 athletes joined

Program Description

Mix of hypertrophy and strength

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 22, 2024 03:36
  • Last Edited
    Jun 18, 2025 01:03

Summary

**The CrossOver** is a dynamic 10-week program designed to elevate your strength and conditioning through a balanced mix of resistance training and functional movements. Committing to 5 days a week, you'll engage in a variety of exercises targeting all major muscle groups, including shoulder presses, lunges, and lat pulldowns, ensuring comprehensive development. With a focus on progressive overload and intensity management, this program is perfect for those looking to build muscle and enhance performance. Get ready to cross over to a stronger, fitter version of yourself!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
1
10 reps
8 reps
5 reps
RPE 7.5
RPE 8
RPE 8.5
2
Seated Row (Cable)
2
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
6A
Lateral Raise (Dumbbell)
1
10 reps
RPE 6.5
7
Kettlebell Halo
4
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
10 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Seated Row (Cable)
2
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
6A
Lateral Raise (Dumbbell)
1
10 reps
RPE 6.5
7
Kettlebell Halo
4
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
1
10 reps
8 reps
5 reps
RPE 7.5
RPE 8
RPE 8.5
2
Seated Row (Cable)
2
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
6A
Lateral Raise (Dumbbell)
1
10 reps
RPE 6.5
7
Kettlebell Halo
4
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
10 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Seated Row (Cable)
2
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
6A
Lateral Raise (Dumbbell)
1
10 reps
RPE 6.5
7
Kettlebell Halo
4
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
1
10 reps
8 reps
5 reps
RPE 7.5
RPE 8
RPE 8.5
2
Seated Row (Cable)
2
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
6A
Lateral Raise (Dumbbell)
1
10 reps
RPE 6.5
7
Kettlebell Halo
4
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
10 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Seated Row (Cable)
2
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
6A
Lateral Raise (Dumbbell)
1
10 reps
RPE 6.5
7
Kettlebell Halo
4
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
1
10 reps
8 reps
5 reps
RPE 7.5
RPE 8
RPE 8.5
2
Seated Row (Cable)
2
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
6A
Lateral Raise (Dumbbell)
1
10 reps
RPE 6.5
7
Kettlebell Halo
4
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
10 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Seated Row (Cable)
2
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
6A
Lateral Raise (Dumbbell)
1
10 reps
RPE 6.5
7
Kettlebell Halo
4
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
1
10 reps
8 reps
5 reps
RPE 7.5
RPE 8
RPE 8.5
2
Seated Row (Cable)
2
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
6A
Lateral Raise (Dumbbell)
1
10 reps
RPE 6.5
7
Kettlebell Halo
4
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
10 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Seated Row (Cable)
2
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
6A
Lateral Raise (Dumbbell)
1
10 reps
RPE 6.5
7
Kettlebell Halo
4
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
RPE 7.5
RPE 8
2
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Face Pull
3
15 reps
RPE 7
4
Ring Dip
4
6 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
RPE 7.5
RPE 8
2
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Face Pull
3
15 reps
RPE 7
4
Ring Dip
4
6 reps
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
2
1
1
10 reps
10 reps
8 reps
12 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 7
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
RPE 7.5
RPE 8
2
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Face Pull
3
15 reps
RPE 7
4
Ring Dip
4
6 reps
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
2
1
1
10 reps
10 reps
8 reps
12 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 7
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
RPE 7.5
RPE 8
2
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Face Pull
3
15 reps
RPE 7
4
Ring Dip
4
6 reps
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
2
1
1
10 reps
10 reps
8 reps
12 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 7
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
RPE 7.5
RPE 8
2
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Face Pull
3
15 reps
RPE 7
4
Ring Dip
4
6 reps
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
2
1
1
10 reps
10 reps
8 reps
12 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 7
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
RPE 7.5
RPE 8
2
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Face Pull
3
15 reps
RPE 7
4
Ring Dip
4
6 reps
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
2
1
1
10 reps
10 reps
8 reps
12 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 7
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
RPE 7.5
RPE 8
2
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Face Pull
3
15 reps
RPE 7
4
Ring Dip
4
6 reps
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
2
1
1
10 reps
10 reps
8 reps
12 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 7
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
RPE 7.5
RPE 8
2
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Face Pull
3
15 reps
RPE 7
4
Ring Dip
4
6 reps
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
2
1
1
10 reps
10 reps
8 reps
12 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 7
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
RPE 7.5
RPE 8
2
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Face Pull
3
15 reps
RPE 7
4
Ring Dip
4
6 reps
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
2
1
1
10 reps
10 reps
8 reps
12 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 7
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
RPE 7.5
RPE 8
2
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Face Pull
3
15 reps
RPE 7
4
Ring Dip
4
6 reps
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
2
1
1
10 reps
10 reps
8 reps
12 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 7
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
10 reps
RPE 7.5
2
Seated Hamstring Curl
4
10 reps
RPE 7.5
3
Seated Row (Cable)
2
1
12 reps
8 reps
RPE 6.5
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
10 reps
RPE 7.5
2
Seated Hamstring Curl
4
10 reps
RPE 7.5
3
Squat (Barbell)
3
10 reps
RPE 7
4
Pec Fly (Dumbbell)
2
1
12 reps
10 reps
RPE 7.5
RPE 8
5
Dumbbell Row
2
1
12 reps
10 reps
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
10 reps
RPE 7.5
2
Seated Hamstring Curl
4
10 reps
RPE 7.5
3
Seated Row (Cable)
2
1
12 reps
8 reps
RPE 6.5
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
5
Suitcase Deadlift (Kettlebell)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
10 reps
RPE 7.5
2
Seated Hamstring Curl
4
10 reps
RPE 7.5
3
Squat (Barbell)
3
10 reps
RPE 7
4
Pec Fly (Dumbbell)
2
1
12 reps
10 reps
RPE 7.5
RPE 8
5
Dumbbell Row
2
1
12 reps
10 reps
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
10 reps
RPE 7.5
2
Seated Hamstring Curl
4
10 reps
RPE 7.5
3
Seated Row (Cable)
2
1
12 reps
8 reps
RPE 6.5
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
5
Suitcase Deadlift (Kettlebell)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
10 reps
RPE 7.5
2
Seated Hamstring Curl
4
10 reps
RPE 7.5
3
Squat (Barbell)
3
10 reps
RPE 7
4
Pec Fly (Dumbbell)
2
1
12 reps
10 reps
RPE 7.5
RPE 8
5
Dumbbell Row
2
1
12 reps
10 reps
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
10 reps
RPE 7.5
2
Seated Hamstring Curl
4
10 reps
RPE 7.5
3
Seated Row (Cable)
2
1
12 reps
8 reps
RPE 6.5
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
5
Suitcase Deadlift (Kettlebell)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
10 reps
RPE 7.5
2
Seated Hamstring Curl
4
10 reps
RPE 7.5
3
Squat (Barbell)
3
10 reps
RPE 7
4
Pec Fly (Dumbbell)
2
1
12 reps
10 reps
RPE 7.5
RPE 8
5
Dumbbell Row
2
1
12 reps
10 reps
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
10 reps
RPE 7.5
2
Seated Hamstring Curl
4
10 reps
RPE 7.5
3
Seated Row (Cable)
2
1
12 reps
8 reps
RPE 6.5
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
5
Suitcase Deadlift (Kettlebell)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
10 reps
RPE 7.5
2
Seated Hamstring Curl
4
10 reps
RPE 7.5
3
Squat (Barbell)
3
10 reps
RPE 7
4
Pec Fly (Dumbbell)
2
1
12 reps
10 reps
RPE 7.5
RPE 8
5
Dumbbell Row
2
1
12 reps
10 reps
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25 mins
RPE 7.5
Week 1
1 / 10 Weeks
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
@7.5
@8
2
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7.5
@8
@8.5
3
Face Pull
3 Sets
15 Reps
@7
4
Ring Dip
4 Sets
6 Reps
@7.5
Day 3
1
Reverse Lunge (Dumbbell)
4 Sets
10 Reps
@7.5
2
Seated Hamstring Curl
4 Sets
10 Reps
@7.5
3
Seated Row (Cable)
2 Sets
1 Set
12 Reps
8 Reps
@6.5
@8
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@6.5
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
5 Reps
@7.5
@8
@8.5
2
Seated Row (Cable)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7.5
@8
@8.5
3
Pull-Up (Bodyweight)
4 Sets
5 Reps
@8.5
4
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@7.5
6A
Lateral Raise (Dumbbell)
1 Set
10 Reps
@6.5
7
Kettlebell Halo
4 Sets
12 Reps
@6.5
Day 4
1
Jog
1 Set
25 mins
@7
Day 5
1
Jog
1 Set
25 mins
@7.5