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Metabolic Strength

by Robert C.
1 athletes joined

Program Description

**Metabolic Strength** is a dynamic 6-week program designed to enhance your overall strength and metabolic conditioning. With 18 training sessions spread across the weeks, you'll engage in a variety of compound and functional movements such as barbell squats, deadlifts, and kettlebell swings, targeting all major muscle groups while boosting your cardiovascular fitness. Each workout combines high-intensity lifts with explosive movements, ensuring you build muscle and burn fat effectively. Get ready to elevate your performance and achieve your fitness goals!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 16, 2025 10:55
  • Last Edited
    Dec 16, 2025 11:48
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.7%
Abs
13.5%
Glutes
8.2%
Hamstrings
8.2%
Front Delts
7.9%
Upper Back
7.3%
Triceps
7%
Biceps
7%
Lats
5.9%
Forearms
5.6%
Middle Delts
3.5%
Chest
3.5%
Adductors
2.9%
Calves
1.8%
Other
1.8%
Lower Back
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
5 reps
70%
2
Chin-Up (Bodyweight)
4
6 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
70%
4A
Bench Press (Dumbbell)
3
12 reps
75%
4B
Hammer Curl (Dumbbell)
3
12 reps
75%
5
Bicep Curl (EZ Bar)
2
12 reps
60%
6
Hanging Leg Raise
3
15 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 7
8
Dip (Weighted)
3
10 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
5 reps
70%
2
Chin-Up (Bodyweight)
4
6 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
70%
4A
Bench Press (Dumbbell)
3
12 reps
75%
4B
Hammer Curl (Dumbbell)
3
12 reps
75%
5
Bicep Curl (EZ Bar)
2
12 reps
60%
6
Hanging Leg Raise
3
15 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 7
8
Dip (Weighted)
3
10 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
5 reps
70%
2
Chin-Up (Bodyweight)
4
6 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
70%
4A
Bench Press (Dumbbell)
3
12 reps
75%
4B
Hammer Curl (Dumbbell)
3
12 reps
75%
5
Bicep Curl (EZ Bar)
2
12 reps
60%
6
Hanging Leg Raise
3
15 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 7
8
Dip (Weighted)
3
10 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
5 reps
70%
2
Chin-Up (Bodyweight)
4
6 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
70%
4A
Bench Press (Dumbbell)
3
12 reps
75%
4B
Hammer Curl (Dumbbell)
3
12 reps
75%
5
Bicep Curl (EZ Bar)
2
12 reps
60%
6
Hanging Leg Raise
3
15 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 7
8
Dip (Weighted)
3
10 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
5 reps
70%
2
Chin-Up (Bodyweight)
4
6 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
70%
4A
Bench Press (Dumbbell)
3
12 reps
75%
4B
Hammer Curl (Dumbbell)
3
12 reps
75%
5
Bicep Curl (EZ Bar)
2
12 reps
60%
6
Hanging Leg Raise
3
15 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 7
8
Dip (Weighted)
3
10 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
5 reps
70%
2
Chin-Up (Bodyweight)
4
6 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
70%
4A
Bench Press (Dumbbell)
3
12 reps
75%
4B
Hammer Curl (Dumbbell)
3
12 reps
75%
5
Bicep Curl (EZ Bar)
2
12 reps
60%
6
Hanging Leg Raise
3
15 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 7
8
Dip (Weighted)
3
10 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 8.5
3
Trap Bar Deadlift
4
5 reps
80%
4
Standing Calf Raise
3
20 reps
RPE 8
5
Farmer's Walk (Weighted)
3
1 mins
RPE 9
6
Jump Squat
3
10 reps
RPE 8
7
Sit Up
3
20 reps
RPE 8
8
Side Plank
2
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 8.5
3
Trap Bar Deadlift
4
5 reps
80%
4
Standing Calf Raise
3
20 reps
RPE 8
5
Farmer's Walk (Weighted)
3
1 mins
RPE 9
6
Jump Squat
3
10 reps
RPE 8
7
Sit Up
3
20 reps
RPE 8
8
Side Plank
2
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 8.5
3
Trap Bar Deadlift
4
5 reps
80%
4
Standing Calf Raise
3
20 reps
RPE 8
5
Farmer's Walk (Weighted)
3
1 mins
RPE 9
6
Jump Squat
3
10 reps
RPE 8
7
Sit Up
3
20 reps
RPE 8
8
Side Plank
2
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 8.5
3
Trap Bar Deadlift
4
5 reps
80%
4
Standing Calf Raise
3
20 reps
RPE 8
5
Farmer's Walk (Weighted)
3
1 mins
RPE 9
6
Jump Squat
3
10 reps
RPE 8
7
Sit Up
3
20 reps
RPE 8
8
Side Plank
2
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 8.5
3
Trap Bar Deadlift
4
5 reps
80%
4
Standing Calf Raise
3
20 reps
RPE 8
5
Farmer's Walk (Weighted)
3
1 mins
RPE 9
6
Jump Squat
3
10 reps
RPE 8
7
Sit Up
3
20 reps
RPE 8
8
Side Plank
2
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 8.5
3
Trap Bar Deadlift
4
5 reps
80%
4
Standing Calf Raise
3
20 reps
RPE 8
5
Farmer's Walk (Weighted)
3
1 mins
RPE 9
6
Jump Squat
3
10 reps
RPE 8
7
Sit Up
3
20 reps
RPE 8
8
Side Plank
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
4
8 reps
RPE 9
2
Kettlebell Swing
3
20 reps
RPE 8
3
Pull-Up (Bodyweight)
3
6 reps
RPE 8
4A
Farmer's Walk (Weighted)
2
1 mins
RPE 8
4B
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
5
100m Sprint
3
0.2 mins
RPE 8
6
Sit Up
5
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
4
8 reps
RPE 9
2
Kettlebell Swing
3
20 reps
RPE 8
3
Pull-Up (Bodyweight)
3
6 reps
RPE 8
4A
Farmer's Walk (Weighted)
2
1 mins
RPE 8
4B
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
5
100m Sprint
3
0.2 mins
RPE 8
6
Sit Up
5
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
4
8 reps
RPE 9
2
Kettlebell Swing
3
20 reps
RPE 8
3
Pull-Up (Bodyweight)
3
6 reps
RPE 8
4A
Farmer's Walk (Weighted)
2
1 mins
RPE 8
4B
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
5
100m Sprint
3
0.2 mins
RPE 8
6
Sit Up
5
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
4
8 reps
RPE 9
2
Kettlebell Swing
3
20 reps
RPE 8
3
Pull-Up (Bodyweight)
3
6 reps
RPE 8
4A
Farmer's Walk (Weighted)
2
1 mins
RPE 8
4B
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
5
100m Sprint
3
0.2 mins
RPE 8
6
Sit Up
5
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
4
8 reps
RPE 9
2
Kettlebell Swing
3
20 reps
RPE 8
3
Pull-Up (Bodyweight)
3
6 reps
RPE 8
4A
Farmer's Walk (Weighted)
2
1 mins
RPE 8
4B
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
5
100m Sprint
3
0.2 mins
RPE 8
6
Sit Up
5
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
4
8 reps
RPE 9
2
Kettlebell Swing
3
20 reps
RPE 8
3
Pull-Up (Bodyweight)
3
6 reps
RPE 8
4A
Farmer's Walk (Weighted)
2
1 mins
RPE 8
4B
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
5
100m Sprint
3
0.2 mins
RPE 8
6
Sit Up
5
20 reps
RPE 8
Week 1
1 / 6 Weeks
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
70%
2
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@8.5
3
Trap Bar Deadlift
4 Sets
5 Reps
80%
4
Standing Calf Raise
3 Sets
20 Reps
@8
5
Farmer's Walk (Weighted)
3 Sets
1 mins
@9
6
Jump Squat
3 Sets
10 Reps
@8
7
Sit Up
3 Sets
20 Reps
@8
8
Side Plank
2 Sets
1 mins
@8
Day 1
1
Push Press (Barbell)
4 Sets
5 Reps
70%
2
Chin-Up (Bodyweight)
4 Sets
6 Reps
@8
3
Bent Over Row (Dumbbell)
3 Sets
10 Reps
70%
4A
Bench Press (Dumbbell)
3 Sets
12 Reps
75%
4B
Hammer Curl (Dumbbell)
3 Sets
12 Reps
75%
5
Bicep Curl (EZ Bar)
2 Sets
12 Reps
60%
6
Hanging Leg Raise
3 Sets
15 Reps
@7
7
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@7
8
Dip (Weighted)
3 Sets
10 Reps
70%
Day 3
1
Thruster (Barbell)
4 Sets
8 Reps
@9
2
Kettlebell Swing
3 Sets
20 Reps
@8
3
Pull-Up (Bodyweight)
3 Sets
6 Reps
@8
4A
Farmer's Walk (Weighted)
2 Sets
1 mins
@8
4B
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@7
5
100m Sprint
3 Sets
0.2 mins
@8
6
Sit Up
5 Sets
20 Reps
@8