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BoostcampPNG

Full body foundation circuits

by Stian L.

Program Description

The purpose is build a great foundation of muscle strength and muscle endurance. The program especially focus on the large muscle groups to the highest possible result within a 30-40 min time frame. Repeat this program 2-3 times before progressing to Level 2 of the program series.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 30, 2025 04:32
  • Last Edited
    Aug 08, 2025 06:32
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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
1A
Thruster (Barbell)
2
0.5 mins
-
1B
Jumping Jack
2
0.5 mins
-
1C
Upright Row (Dumbbell)
2
0.5 mins
-
1D
Lunge (Bodyweight)
2
0.5 mins
-
2A
Squat (Barbell)
3
13 reps
60%
2B
Dumbbell Row
3
13 reps
RPE 8
2C
Abs Crunch (Weighted)
3
15 reps
RPE 8
3A
Deadlift (Barbell)
3
13 reps
60%
3B
Standing Shoulder Press (Dumbbell)
3
13 reps
RPE 8
3C
Russian Twist (Dumbbell)
3
20 reps
RPE 8
4A
Lateral Med Ball Throw
2
14 reps
RPE 8
4B
Lying Leg Raise
2
15 reps
RPE 8
5A
Burpee
2
0.5-0.75 mins
RPE 10
5B
Jump Rope
2
0.5-0.75 mins
RPE 7
5C
Lunge (Bodyweight)
2
0.5-0.75 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
2
0.5 mins
-
1B
Jumping Jack
2
0.5 mins
-
1C
Upright Row (Dumbbell)
2
0.5 mins
-
1D
Lunge (Bodyweight)
2
0.5 mins
-
2A
Squat (Barbell)
3
13 reps
62.5%
2B
Dumbbell Row
3
13 reps
RPE 8
2C
Abs Crunch (Weighted)
3
15 reps
RPE 8
3A
Deadlift (Barbell)
3
13 reps
62.5%
3B
Standing Shoulder Press (Dumbbell)
3
13 reps
RPE 8
3C
Russian Twist (Dumbbell)
3
20 reps
RPE 8
4A
Lateral Med Ball Throw
2
14 reps
RPE 8
4B
Lying Leg Raise
2
20 reps
RPE 8
5A
Burpee
2
0.5 mins
-
5B
Jump Rope
2
0.5 mins
-
5C
Lunge (Bodyweight)
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
2
0.5 mins
-
1B
Jumping Jack
2
0.5 mins
-
1C
Upright Row (Dumbbell)
2
0.5 mins
-
1D
Lunge (Bodyweight)
2
0.5 mins
-
2A
Squat (Barbell)
3
13 reps
62.5%
2B
Dumbbell Row
3
13 reps
RPE 8
2C
Abs Crunch (Weighted)
3
15 reps
RPE 8
3A
Deadlift (Barbell)
3
13 reps
62.5%
3B
Standing Shoulder Press (Dumbbell)
3
13 reps
RPE 8
3C
Russian Twist (Dumbbell)
3
20 reps
RPE 8
4A
Lateral Med Ball Throw
2
14 reps
RPE 8
4B
Mountain Climber
2
20 reps
RPE 8
5A
Burpee
2
0.5 mins
-
5B
Jump Rope
2
0.5 mins
-
5C
Lunge (Bodyweight)
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
3
0.5 mins
-
1B
Jumping Jack
3
0.5 mins
-
1C
Upright Row (Dumbbell)
3
0.5 mins
-
1D
Lunge (Bodyweight)
3
0.5 mins
-
2A
Squat (Barbell)
3
13 reps
62.5%
2B
Standing Shoulder Press (Dumbbell)
3
13 reps
RPE 8
2C
Russian Twist (Dumbbell)
3
30 reps
RPE 8
3A
Deadlift (Barbell)
3
13 reps
62.5%
3B
Dumbbell Row
3
13 reps
RPE 8
3C
Abs Crunch (Weighted)
3
20 reps
RPE 8
4A
Lateral Med Ball Throw
3
14 reps
RPE 8
4B
Mountain Climber
3
20 reps
RPE 8
5A
Burpee
3
0.5 mins
-
5B
Jump Rope
3
0.5 mins
-
5C
Lunge (Bodyweight)
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
3
0.5 mins
-
1B
Jumping Jack
3
0.5 mins
-
1C
Upright Row (Dumbbell)
3
0.5 mins
-
1D
Lunge (Bodyweight)
3
0.5 mins
-
2A
Squat (Barbell)
3
13 reps
65%
2B
Standing Shoulder Press (Dumbbell)
3
13 reps
RPE 8
2C
Russian Twist (Dumbbell)
3
30 reps
RPE 8
3A
Deadlift (Barbell)
3
13 reps
65%
3B
Dumbbell Row
3
13 reps
RPE 8
3C
Abs Crunch (Weighted)
3
20 reps
RPE 8
4A
Lateral Med Ball Throw
3
14 reps
RPE 8
4B
Mountain Climber
3
20 reps
RPE 8
5A
Burpee
3
0.5 mins
-
5B
Jump Rope
3
0.5 mins
-
5C
Lunge (Bodyweight)
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
3
0.5 mins
-
1B
Jumping Jack
3
0.5 mins
-
1C
Upright Row (Dumbbell)
3
0.5 mins
-
1D
Lunge (Bodyweight)
3
0.5 mins
-
2A
Squat (Barbell)
3
13 reps
67.5%
2B
Standing Shoulder Press (Dumbbell)
3
13 reps
RPE 8
2C
Russian Twist (Dumbbell)
3
30 reps
RPE 8
3A
Deadlift (Barbell)
3
13 reps
67.5%
3B
Dumbbell Row
3
13 reps
RPE 8
3C
Abs Crunch (Weighted)
3
20 reps
RPE 8
4A
Lateral Med Ball Throw
3
14 reps
RPE 8
4B
Mountain Climber
3
20 reps
RPE 8
5A
Burpee
3
0.5 mins
-
5B
Jump Rope
3
0.5 mins
-
5C
Lunge (Bodyweight)
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
2
0.5 mins
-
1B
Jumping Jack
2
0.5 mins
-
1C
Upright Row (Dumbbell)
2
0.5 mins
-
1D
Lunge (Bodyweight)
2
0.5 mins
-
2A
Squat (Barbell)
3
13 reps
60%
2B
Dumbbell Row
3
13 reps
RPE 8
2C
Abs Crunch (Weighted)
3
15 reps
RPE 8
3A
Deadlift (Barbell)
3
13 reps
60%
3B
Standing Shoulder Press (Dumbbell)
3
13 reps
RPE 8
3C
Russian Twist (Dumbbell)
3
20 reps
RPE 8
4A
Lateral Med Ball Throw
2
14 reps
RPE 8
4B
Mountain Climber
2
20 reps
RPE 8
5A
Burpee
2
0.5 mins
-
5B
Jump Rope
2
0.5 mins
-
5C
Lunge (Bodyweight)
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
2
0.5 mins
-
1B
Jumping Jack
2
0.5 mins
-
1C
Upright Row (Dumbbell)
2
0.5 mins
-
1D
Lunge (Bodyweight)
2
0.5 mins
-
2A
Squat (Barbell)
3
13 reps
62.5%
2B
Dumbbell Row
3
13 reps
RPE 8
2C
Abs Crunch (Weighted)
3
15 reps
RPE 8
3A
Deadlift (Barbell)
3
13 reps
62.5%
3B
Standing Shoulder Press (Dumbbell)
3
13 reps
RPE 8
3C
Russian Twist (Dumbbell)
3
20 reps
RPE 8
4A
Lateral Med Ball Throw
2
14 reps
RPE 8
4B
Mountain Climber
2
20 reps
RPE 8
5A
Burpee
2
0.5 mins
-
5B
Jump Rope
2
0.5 mins
-
5C
Lunge (Bodyweight)
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
2
0.5 mins
-
1B
Jumping Jack
2
0.5 mins
-
1C
Upright Row (Dumbbell)
2
0.5 mins
-
1D
Lunge (Bodyweight)
2
0.5 mins
-
2A
Squat (Barbell)
3
13 reps
62.5%
2B
Dumbbell Row
3
13 reps
RPE 8
2C
Abs Crunch (Weighted)
3
30 reps
RPE 8
3A
Deadlift (Barbell)
3
13 reps
62.5%
3B
Standing Shoulder Press (Dumbbell)
3
13 reps
RPE 8
3C
Russian Twist (Dumbbell)
3
20 reps
RPE 8
4A
Lateral Med Ball Throw
2
14 reps
RPE 8
4B
Mountain Climber
2
20 reps
RPE 8
5A
Burpee
2
0.5 mins
-
5B
Jump Rope
2
0.5 mins
-
5C
Lunge (Bodyweight)
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
3
0.5 mins
-
1B
Jumping Jack
3
0.5 mins
-
1C
Upright Row (Dumbbell)
3
0.5 mins
-
1D
Lunge (Bodyweight)
3
0.5 mins
-
2A
Squat (Barbell)
3
13 reps
65%
2B
Standing Shoulder Press (Dumbbell)
3
13 reps
RPE 8
2C
Russian Twist (Dumbbell)
3
30 reps
RPE 8
3A
Deadlift (Barbell)
3
13 reps
65%
3B
Dumbbell Row
3
13 reps
RPE 8
3C
Abs Crunch (Weighted)
3
20 reps
RPE 8
4A
Lateral Med Ball Throw
3
14 reps
RPE 8
4B
Mountain Climber
3
20 reps
RPE 8
5A
Burpee
3
0.5 mins
-
5B
Jump Rope
3
0.5 mins
-
5C
Lunge (Bodyweight)
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
3
0.5 mins
-
1B
Jumping Jack
3
0.5 mins
-
1C
Upright Row (Dumbbell)
3
0.5 mins
-
1D
Lunge (Bodyweight)
3
0.5 mins
-
2A
Squat (Barbell)
3
13 reps
65%
2B
Standing Shoulder Press (Dumbbell)
3
13 reps
RPE 8
2C
Russian Twist (Dumbbell)
3
30 reps
RPE 8
3A
Deadlift (Barbell)
3
13 reps
65%
3B
Dumbbell Row
3
13 reps
RPE 8
3C
Abs Crunch (Weighted)
3
20 reps
RPE 8
4A
Lateral Med Ball Throw
3
14 reps
RPE 8
4B
Mountain Climber
3
20 reps
RPE 8
5A
Burpee
3
0.5 mins
-
5B
Jump Rope
3
0.5 mins
-
5C
Lunge (Bodyweight)
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
3
0.5 mins
-
1B
Jumping Jack
3
0.5 mins
-
1C
Upright Row (Dumbbell)
3
0.5 mins
-
1D
Lunge (Bodyweight)
3
0.5 mins
-
2A
Squat (Barbell)
3
13 reps
67.5%
2B
Standing Shoulder Press (Dumbbell)
3
13 reps
RPE 8
2C
Russian Twist (Dumbbell)
3
30 reps
RPE 8
3A
Deadlift (Barbell)
3
13 reps
67.5%
3B
Dumbbell Row
3
13 reps
RPE 8
3C
Abs Crunch (Weighted)
3
20 reps
RPE 8
4A
Lateral Med Ball Throw
3
14 reps
RPE 8
4B
Mountain Climber
3
20 reps
RPE 8
5A
Burpee
3
0.5 mins
-
5B
Jump Rope
3
0.5 mins
-
5C
Lunge (Bodyweight)
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
2
0.5 mins
-
1B
Jumping Jack
2
0.5 mins
-
1C
Upright Row (Dumbbell)
2
0.5 mins
-
1D
Lunge (Bodyweight)
2
0.5 mins
-
2A
Squat (Barbell)
3
13 reps
60%
2B
Dumbbell Row
3
13 reps
RPE 8
2C
Abs Crunch (Weighted)
3
15 reps
RPE 8
3A
Deadlift (Barbell)
3
13 reps
60%
3B
Standing Shoulder Press (Dumbbell)
3
13 reps
RPE 8
3C
Russian Twist (Dumbbell)
3
20 reps
RPE 8
4A
Lateral Med Ball Throw
2
14 reps
RPE 8
4B
Mountain Climber
2
20 reps
RPE 8
5A
Burpee
2
0.5 mins
-
5B
Jump Rope
2
0.5 mins
-
5C
Lunge (Bodyweight)
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
2
0.5 mins
-
1B
Jumping Jack
2
0.5 mins
-
1C
Upright Row (Dumbbell)
2
0.5 mins
-
1D
Lunge (Bodyweight)
2
0.5 mins
-
2A
Squat (Barbell)
3
13 reps
62.5%
2B
Dumbbell Row
3
13 reps
RPE 8
2C
Abs Crunch (Weighted)
3
30 reps
RPE 8
3A
Deadlift (Barbell)
3
13 reps
62.5%
3B
Standing Shoulder Press (Dumbbell)
3
13 reps
RPE 8
3C
Russian Twist (Dumbbell)
3
20 reps
RPE 8
4A
Lateral Med Ball Throw
2
14 reps
RPE 8
4B
Mountain Climber
2
20 reps
RPE 8
5A
Burpee
2
0.5 mins
-
5B
Jump Rope
2
0.5 mins
-
5C
Lunge (Bodyweight)
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
2
0.5 mins
-
1B
Jumping Jack
2
0.5 mins
-
1C
Upright Row (Dumbbell)
2
0.5 mins
-
1D
Lunge (Bodyweight)
2
0.5 mins
-
2A
Squat (Barbell)
3
13 reps
60%
2B
Dumbbell Row
3
13 reps
RPE 8
2C
Abs Crunch (Weighted)
3
30 reps
RPE 8
3A
Deadlift (Barbell)
3
13 reps
60%
3B
Standing Shoulder Press (Dumbbell)
3
13 reps
RPE 8
3C
Russian Twist (Dumbbell)
3
20 reps
RPE 8
4A
Lateral Med Ball Throw
2
14 reps
RPE 8
4B
Mountain Climber
2
20 reps
RPE 8
5A
Burpee
2
0.5 mins
-
5B
Jump Rope
2
0.5 mins
-
5C
Lunge (Bodyweight)
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
3
0.5 mins
-
1B
Jumping Jack
3
0.5 mins
-
1C
Upright Row (Dumbbell)
3
0.5 mins
-
1D
Lunge (Bodyweight)
3
0.5 mins
-
2A
Squat (Barbell)
3
13 reps
60%
2B
Standing Shoulder Press (Dumbbell)
3
13 reps
RPE 8
2C
Russian Twist (Dumbbell)
3
30 reps
RPE 8
3A
Deadlift (Barbell)
3
13 reps
60%
3B
Dumbbell Row
3
13 reps
RPE 8
3C
Abs Crunch (Weighted)
3
20 reps
RPE 8
4A
Lateral Med Ball Throw
3
14 reps
RPE 8
4B
Mountain Climber
3
20 reps
RPE 8
5A
Burpee
3
0.5 mins
-
5B
Jump Rope
3
0.5 mins
-
5C
Lunge (Bodyweight)
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
3
0.5 mins
-
1B
Jumping Jack
3
0.5 mins
-
1C
Upright Row (Dumbbell)
3
0.5 mins
-
1D
Lunge (Bodyweight)
3
0.5 mins
-
2A
Squat (Barbell)
3
13 reps
60%
2B
Standing Shoulder Press (Dumbbell)
3
13 reps
RPE 8
2C
Russian Twist (Dumbbell)
3
30 reps
RPE 8
3A
Deadlift (Barbell)
3
13 reps
60%
3B
Dumbbell Row
3
13 reps
RPE 8
3C
Abs Crunch (Weighted)
3
20 reps
RPE 8
4A
Lateral Med Ball Throw
3
14 reps
RPE 8
4B
Mountain Climber
3
20 reps
RPE 8
5A
Burpee
3
0.5 mins
-
5B
Jump Rope
3
0.5 mins
-
5C
Lunge (Bodyweight)
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
3
0.5 mins
-
1B
Jumping Jack
3
0.5 mins
-
1C
Upright Row (Dumbbell)
3
0.5 mins
-
1D
Lunge (Bodyweight)
3
0.5 mins
-
2A
Squat (Barbell)
3
13 reps
60%
2B
Standing Shoulder Press (Dumbbell)
3
13 reps
RPE 8
2C
Russian Twist (Dumbbell)
3
30 reps
RPE 8
3A
Deadlift (Barbell)
3
13 reps
60%
3B
Dumbbell Row
3
13 reps
RPE 8
3C
Abs Crunch (Weighted)
3
20 reps
RPE 8
4A
Lateral Med Ball Throw
3
14 reps
RPE 8
4B
Mountain Climber
3
20 reps
RPE 8
5A
Burpee
3
0.5 mins
-
5B
Jump Rope
3
0.5 mins
-
5C
Lunge (Bodyweight)
3
0.5 mins
-
Week 1
1 / 6 Weeks
Day 1
1A
Thruster (Barbell)
2 Sets
0.5 mins
-
1B
Jumping Jack
2 Sets
0.5 mins
-
1C
Upright Row (Dumbbell)
2 Sets
0.5 mins
-
1D
Lunge (Bodyweight)
2 Sets
0.5 mins
-
2A
Squat (Barbell)
3 Sets
13 Reps
60%
2B
Dumbbell Row
3 Sets
13 Reps
@8
2C
Abs Crunch (Weighted)
3 Sets
15 Reps
@8
3A
Deadlift (Barbell)
3 Sets
13 Reps
60%
3B
Standing Shoulder Press (Dumbbell)
3 Sets
13 Reps
@8
3C
Russian Twist (Dumbbell)
3 Sets
20 Reps
@8
4A
Lateral Med Ball Throw
2 Sets
14 Reps
@8
4B
Lying Leg Raise
2 Sets
15 Reps
@8
5A
Burpee
2 Sets
0.5-0.75 mins
@10
5B
Jump Rope
2 Sets
0.5-0.75 mins
@7
5C
Lunge (Bodyweight)
2 Sets
0.5-0.75 mins
@7
Day 2
1A
Thruster (Barbell)
2 Sets
0.5 mins
-
1B
Jumping Jack
2 Sets
0.5 mins
-
1C
Upright Row (Dumbbell)
2 Sets
0.5 mins
-
1D
Lunge (Bodyweight)
2 Sets
0.5 mins
-
2A
Squat (Barbell)
3 Sets
13 Reps
60%
2B
Dumbbell Row
3 Sets
13 Reps
@8
2C
Abs Crunch (Weighted)
3 Sets
15 Reps
@8
3A
Deadlift (Barbell)
3 Sets
13 Reps
60%
3B
Standing Shoulder Press (Dumbbell)
3 Sets
13 Reps
@8
3C
Russian Twist (Dumbbell)
3 Sets
20 Reps
@8
4A
Lateral Med Ball Throw
2 Sets
14 Reps
@8
4B
Mountain Climber
2 Sets
20 Reps
@8
5A
Burpee
2 Sets
0.5 mins
-
5B
Jump Rope
2 Sets
0.5 mins
-
5C
Lunge (Bodyweight)
2 Sets
0.5 mins
-
Day 3
1A
Thruster (Barbell)
2 Sets
0.5 mins
-
1B
Jumping Jack
2 Sets
0.5 mins
-
1C
Upright Row (Dumbbell)
2 Sets
0.5 mins
-
1D
Lunge (Bodyweight)
2 Sets
0.5 mins
-
2A
Squat (Barbell)
3 Sets
13 Reps
60%
2B
Dumbbell Row
3 Sets
13 Reps
@8
2C
Abs Crunch (Weighted)
3 Sets
15 Reps
@8
3A
Deadlift (Barbell)
3 Sets
13 Reps
60%
3B
Standing Shoulder Press (Dumbbell)
3 Sets
13 Reps
@8
3C
Russian Twist (Dumbbell)
3 Sets
20 Reps
@8
4A
Lateral Med Ball Throw
2 Sets
14 Reps
@8
4B
Mountain Climber
2 Sets
20 Reps
@8
5A
Burpee
2 Sets
0.5 mins
-
5B
Jump Rope
2 Sets
0.5 mins
-
5C
Lunge (Bodyweight)
2 Sets
0.5 mins
-