logo
BoostcampPNG

The batman

by Nosfy

Program Description

This program is made for people of all levels but ideally for lifters who also have combat sports experience as it also includes cardio and bag work.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 23, 2024 06:45
  • Last Edited
    Aug 24, 2024 01:09

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.6%
Upper Back
10.8%
Hamstrings
10.1%
Lats
10%
Triceps
7.1%
Glutes
6.8%
Biceps
6.4%
Lower Back
6.1%
Front Delts
5.6%
Chest
4.9%
Middle Delts
4.4%
Calves
4.1%
Abs
3.5%
Neck
3.3%
Cardio
2.4%
Adductors
1.3%
Other
0.8%
Rear Delts
0.5%
Forearms
0.3%
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
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
Kettlebell Swing
2
20 reps
-
2
Squat (Barbell)
3
5-8 reps
RPE 9
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Leg Extension
3
10-15 reps
-
5
Lying Leg Curl
3
10-15 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Neck Brdige
2
30 secs
-
8
Stationary Bike
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
15 mins
-
2
Squat (Barbell)
3
5-8 reps
RPE 9
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
3
10-15 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Hammer Curl (Cable)
2
10 reps
-
9
Neck Brdige
2
30 secs
-
10
Kettlebell Swing
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
15 mins
-
2
Squat (Barbell)
3
5-8 reps
RPE 9
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
3
10-15 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Hammer Curl (Cable)
2
10 reps
-
9
Neck Brdige
2
30 secs
-
10
Kettlebell Swing
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
15 mins
-
2
Squat (Barbell)
3
5-8 reps
RPE 9
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
3
10-15 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Hammer Curl (Cable)
2
10 reps
-
9
Neck Brdige
2
30 secs
-
10
Kettlebell Swing
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
15 mins
-
2
Squat (Barbell)
3
5-8 reps
RPE 9
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
3
10-15 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Hammer Curl (Cable)
2
10 reps
-
9
Neck Brdige
2
30 secs
-
10
Kettlebell Swing
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
15 mins
-
2
Squat (Barbell)
3
5-8 reps
RPE 9
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
3
10-15 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Hammer Curl (Cable)
2
10 reps
-
9
Neck Brdige
2
30 secs
-
10
Kettlebell Swing
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
15 mins
-
2
Squat (Barbell)
3
5-8 reps
RPE 9
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
3
10-15 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Hammer Curl (Cable)
2
10 reps
-
9
Neck Brdige
2
30 secs
-
10
Kettlebell Swing
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
15 mins
-
2
Squat (Barbell)
3
5-8 reps
RPE 9
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
3
10-15 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Hammer Curl (Cable)
2
10 reps
-
9
Neck Brdige
2
30 secs
-
10
Kettlebell Swing
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
15 mins
-
2
Squat (Barbell)
3
5-8 reps
RPE 9
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
3
10-15 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Hammer Curl (Cable)
2
10 reps
-
9
Neck Brdige
2
30 secs
-
10
Kettlebell Swing
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
15 mins
-
2
Squat (Barbell)
3
5-8 reps
RPE 9
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
3
10-15 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Hammer Curl (Cable)
2
10 reps
-
9
Neck Brdige
2
30 secs
-
10
Kettlebell Swing
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
15 mins
-
2
Squat (Barbell)
3
5-8 reps
RPE 9
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
3
10-15 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Hammer Curl (Cable)
2
10 reps
-
9
Neck Brdige
2
30 secs
-
10
Kettlebell Swing
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
15 mins
-
2
Squat (Barbell)
3
5-8 reps
RPE 9
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
3
10-15 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Hammer Curl (Cable)
2
10 reps
-
9
Neck Brdige
2
30 secs
-
10
Kettlebell Swing
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
-
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
3
Lat Pulldown
3
10-15 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Shrug (Dumbbell)
3
12 reps
-
9
Run
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
2
3 mins
-
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
3
Lat Pulldown
3
10-15 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Shrug (Dumbbell)
3
12 reps
-
9
Run
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
2
3 mins
-
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
3
Lat Pulldown
3
10-15 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Shrug (Dumbbell)
3
12 reps
-
9
Run
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
2
3 mins
-
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
3
Lat Pulldown
3
10-15 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Shrug (Dumbbell)
3
12 reps
-
9
Run
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
2
3 mins
-
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
3
Lat Pulldown
3
10-15 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Shrug (Dumbbell)
3
12 reps
-
9
Run
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
2
3 mins
-
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
3
Lat Pulldown
3
10-15 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Shrug (Dumbbell)
3
12 reps
-
9
Run
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
2
3 mins
-
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
3
Lat Pulldown
3
10-15 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Shrug (Dumbbell)
3
12 reps
-
9
Run
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
2
3 mins
-
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
3
Lat Pulldown
3
10-15 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Shrug (Dumbbell)
3
12 reps
-
9
Run
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
2
3 mins
-
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
3
Lat Pulldown
3
10-15 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Shrug (Dumbbell)
3
12 reps
-
9
Run
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
2
3 mins
-
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
3
Lat Pulldown
3
10-15 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Shrug (Dumbbell)
3
12 reps
-
9
Run
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
2
3 mins
-
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
3
Lat Pulldown
3
10-15 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Shrug (Dumbbell)
3
12 reps
-
9
Run
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
2
3 mins
-
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
3
Lat Pulldown
3
10-15 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Shrug (Dumbbell)
3
12 reps
-
9
Run
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
-
2
Deadlift (Barbell)
3
5 reps
-
3
AD Press (Smith Machine)
3
10 reps
-
4
Single Arm Row (Cable)
2
10 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Dip (Bodyweight)
2
-
7
Lunge (Dumbbell)
2
12 reps
-
8
Abs Crunch (Machine)
2
10 reps
-
9
Neck Brdige
2
30 mins
-
10
Stationary Bike
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
-
2
Deadlift (Barbell)
3
5 reps
-
3
AD Press (Smith Machine)
3
10 reps
-
4
Single Arm Row (Cable)
2
10 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Dip (Bodyweight)
2
-
7
Lunge (Dumbbell)
2
12 reps
-
8
Abs Crunch (Machine)
2
10 reps
-
9
Neck Brdige
2
30 mins
-
10
Stationary Bike
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
-
2
Deadlift (Barbell)
3
5 reps
-
3
AD Press (Smith Machine)
3
10 reps
-
4
Single Arm Row (Cable)
2
10 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Dip (Bodyweight)
2
-
7
Lunge (Dumbbell)
2
12 reps
-
8
Abs Crunch (Machine)
2
10 reps
-
9
Neck Brdige
2
30 mins
-
10
Stationary Bike
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
-
2
Deadlift (Barbell)
3
5 reps
-
3
AD Press (Smith Machine)
3
10 reps
-
4
Single Arm Row (Cable)
2
10 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Dip (Bodyweight)
2
-
7
Lunge (Dumbbell)
2
12 reps
-
8
Abs Crunch (Machine)
2
10 reps
-
9
Neck Brdige
2
30 mins
-
10
Stationary Bike
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
-
2
Deadlift (Barbell)
3
5 reps
-
3
AD Press (Smith Machine)
3
10 reps
-
4
Single Arm Row (Cable)
2
10 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Dip (Bodyweight)
2
-
7
Lunge (Dumbbell)
2
12 reps
-
8
Abs Crunch (Machine)
2
10 reps
-
9
Neck Brdige
2
30 mins
-
10
Stationary Bike
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
-
2
Deadlift (Barbell)
3
5 reps
-
3
AD Press (Smith Machine)
3
10 reps
-
4
Single Arm Row (Cable)
2
10 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Dip (Bodyweight)
2
-
7
Lunge (Dumbbell)
2
12 reps
-
8
Abs Crunch (Machine)
2
10 reps
-
9
Neck Brdige
2
30 mins
-
10
Stationary Bike
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
-
2
Deadlift (Barbell)
3
5 reps
-
3
AD Press (Smith Machine)
3
10 reps
-
4
Single Arm Row (Cable)
2
10 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Dip (Bodyweight)
2
-
7
Lunge (Dumbbell)
2
12 reps
-
8
Abs Crunch (Machine)
2
10 reps
-
9
Neck Brdige
2
30 mins
-
10
Stationary Bike
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
-
2
Deadlift (Barbell)
3
5 reps
-
3
AD Press (Smith Machine)
3
10 reps
-
4
Single Arm Row (Cable)
2
10 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Dip (Bodyweight)
2
-
7
Lunge (Dumbbell)
2
12 reps
-
8
Abs Crunch (Machine)
2
10 reps
-
9
Neck Brdige
2
30 mins
-
10
Stationary Bike
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
-
2
Deadlift (Barbell)
3
5 reps
-
3
AD Press (Smith Machine)
3
10 reps
-
4
Single Arm Row (Cable)
2
10 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Dip (Bodyweight)
2
-
7
Lunge (Dumbbell)
2
12 reps
-
8
Abs Crunch (Machine)
2
10 reps
-
9
Neck Brdige
2
30 mins
-
10
Stationary Bike
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
-
2
Deadlift (Barbell)
3
5 reps
-
3
AD Press (Smith Machine)
3
10 reps
-
4
Single Arm Row (Cable)
2
10 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Dip (Bodyweight)
2
-
7
Lunge (Dumbbell)
2
12 reps
-
8
Abs Crunch (Machine)
2
10 reps
-
9
Neck Brdige
2
30 mins
-
10
Stationary Bike
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
-
2
Deadlift (Barbell)
3
5 reps
-
3
AD Press (Smith Machine)
3
10 reps
-
4
Single Arm Row (Cable)
2
10 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Dip (Bodyweight)
2
-
7
Lunge (Dumbbell)
2
12 reps
-
8
Abs Crunch (Machine)
2
10 reps
-
9
Neck Brdige
2
30 mins
-
10
Stationary Bike
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
-
2
Deadlift (Barbell)
3
5 reps
-
3
AD Press (Smith Machine)
3
10 reps
-
4
Single Arm Row (Cable)
2
10 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Dip (Bodyweight)
2
-
7
Lunge (Dumbbell)
2
12 reps
-
8
Abs Crunch (Machine)
2
10 reps
-
9
Neck Brdige
2
30 mins
-
10
Stationary Bike
1
15 mins
-
Week 1
1 / 12 Weeks
Day 3
1
Punching Bag
1 Set
3 mins
-
2
Deadlift (Barbell)
3 Sets
5 Reps
-
3
AD Press (Smith Machine)
3 Sets
10 Reps
-
4
Single Arm Row (Cable)
2 Sets
10 Reps
-
5
Standing Pullover (Cable)
3 Sets
10 Reps
-
6
Dip (Bodyweight)
2 Sets
-
7
Lunge (Dumbbell)
2 Sets
12 Reps
-
8
Abs Crunch (Machine)
2 Sets
10 Reps
-
9
Neck Brdige
2 Sets
30 mins
-
10
Stationary Bike
1 Set
15 mins
-
Day 1
1
Kettlebell Swing
2 Sets
20 Reps
-
2
Squat (Barbell)
3 Sets
5-8 Reps
@9
3
Chin-Up (Bodyweight)
3 Sets
AMRAP
-
4
Leg Extension
3 Sets
10-15 Reps
-
5
Lying Leg Curl
3 Sets
10-15 Reps
-
6
Seated Calf Raise
3 Sets
10 Reps
-
7
Neck Brdige
2 Sets
30 secs
-
8
Stationary Bike
1 Set
15 mins
-
Day 2
1
Punching Bag
1 Set
3 mins
-
2
Bench Press (Dumbbell)
3 Sets
10-15 Reps
@9
3
Lat Pulldown
3 Sets
10-15 Reps
-
4
Seated Row (Cable)
3 Sets
10 Reps
-
5
Lateral Raise (Cable)
3 Sets
10 Reps
-
6
Bayesian Curl
3 Sets
10 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
8
Shrug (Dumbbell)
3 Sets
12 Reps
-
9
Run
1 Set
10 mins
@6