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BoostcampPNG

Hyrule Warrior Bootcamp

by Colby Moore
4 athletes joined

Program Description

If you ain't first, you're last.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 06, 2024 03:19
  • Last Edited
    Jul 06, 2024 03:44
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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
Walking Lunge (Dumbbell)
2
AMRAP
-
2
Decline Crunch (Weighted)
2
AMRAP
-
3
Glute Bridge (Dumbbell)
2
AMRAP
-
4
Russian Twist (Dumbbell)
2
AMRAP
-
5
Plank
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
AMRAP
-
2
Decline Crunch (Weighted)
2
AMRAP
-
3
Glute Bridge (Dumbbell)
2
AMRAP
-
4
Russian Twist (Dumbbell)
2
AMRAP
-
5
Plank
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
AMRAP
-
2
Decline Crunch (Weighted)
2
AMRAP
-
3
Glute Bridge (Dumbbell)
2
AMRAP
-
4
Russian Twist (Dumbbell)
2
AMRAP
-
5
Plank
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
AMRAP
-
2
Decline Crunch (Weighted)
2
AMRAP
-
3
Glute Bridge (Dumbbell)
2
AMRAP
-
4
Russian Twist (Dumbbell)
2
AMRAP
-
5
Plank
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
AMRAP
-
2
Decline Crunch (Weighted)
2
AMRAP
-
3
Glute Bridge (Dumbbell)
2
AMRAP
-
4
Russian Twist (Dumbbell)
2
AMRAP
-
5
Plank
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
AMRAP
-
2
Decline Crunch (Weighted)
2
AMRAP
-
3
Glute Bridge (Dumbbell)
2
AMRAP
-
4
Russian Twist (Dumbbell)
2
AMRAP
-
5
Plank
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
AMRAP
-
2
Decline Crunch (Weighted)
2
AMRAP
-
3
Glute Bridge (Dumbbell)
2
AMRAP
-
4
Glute Bridge (Bodyweight)
1
AMRAP
-
5
Russian Twist (Dumbbell)
2
AMRAP
-
6
Plank
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
AMRAP
-
2
Decline Crunch (Weighted)
2
AMRAP
-
3
Glute Bridge (Dumbbell)
2
AMRAP
-
4
Glute Bridge (Bodyweight)
1
AMRAP
-
5
Russian Twist (Dumbbell)
2
AMRAP
-
6
Plank
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
AMRAP
-
2
Decline Crunch (Weighted)
2
AMRAP
-
3
Glute Bridge (Dumbbell)
2
AMRAP
-
4
Glute Bridge (Bodyweight)
1
AMRAP
-
5
Russian Twist (Dumbbell)
2
AMRAP
-
6
Plank
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
AMRAP
-
2
Decline Crunch (Weighted)
2
AMRAP
-
3
Glute Bridge (Dumbbell)
2
AMRAP
-
4
Glute Bridge (Bodyweight)
2
AMRAP
-
5
Russian Twist (Dumbbell)
2
AMRAP
-
6
Plank
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
AMRAP
-
2
Decline Crunch (Weighted)
2
AMRAP
-
3
Glute Bridge (Dumbbell)
2
AMRAP
-
4
Glute Bridge (Bodyweight)
2
AMRAP
-
5
Russian Twist (Dumbbell)
2
AMRAP
-
6
Plank
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
AMRAP
-
2
Decline Crunch (Weighted)
2
AMRAP
-
3
Glute Bridge (Dumbbell)
2
AMRAP
-
4
Glute Bridge (Bodyweight)
2
AMRAP
-
5
Russian Twist (Dumbbell)
2
AMRAP
-
6
Plank
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
AMRAP
-
2
Hammer Curl
2
AMRAP
-
3
Dumbbell Row
2
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
AMRAP
-
2
Hammer Curl
2
AMRAP
-
3
Dumbbell Row
2
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
AMRAP
-
5
Inverted Row
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
AMRAP
-
2
Hammer Curl
2
AMRAP
-
3
Dumbbell Row
2
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
AMRAP
-
5
Inverted Row
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
AMRAP
-
2
Hammer Curl
2
AMRAP
-
3
Dumbbell Row
2
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
AMRAP
-
5
Inverted Row
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
AMRAP
-
2
Hammer Curl
2
AMRAP
-
3
Dumbbell Row
2
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
AMRAP
-
5
Inverted Row
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
AMRAP
-
2
Hammer Curl
2
AMRAP
-
3
Dumbbell Row
2
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
AMRAP
-
5
Inverted Row
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
AMRAP
-
2
Hammer Curl
2
AMRAP
-
3
Dumbbell Row
2
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
AMRAP
-
5
Inverted Row
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
AMRAP
-
2
Hammer Curl
2
AMRAP
-
3
Dumbbell Row
2
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
AMRAP
-
5
Inverted Row
2
AMRAP
-
6
Shrug (Dumbbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
AMRAP
-
2
Hammer Curl
2
AMRAP
-
3
Dumbbell Row
2
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
AMRAP
-
5
Inverted Row
2
AMRAP
-
6
Shrug (Dumbbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
AMRAP
-
2
Hammer Curl
2
AMRAP
-
3
Dumbbell Row
2
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
AMRAP
-
5
Inverted Row
2
AMRAP
-
6
Shrug (Dumbbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
AMRAP
-
2
Hammer Curl
2
AMRAP
-
3
Dumbbell Row
2
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
AMRAP
-
5
Inverted Row
2
AMRAP
-
6
Shrug (Dumbbell)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
AMRAP
-
2
Hammer Curl
2
AMRAP
-
3
Dumbbell Row
2
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
AMRAP
-
5
Inverted Row
2
AMRAP
-
6
Shrug (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
AMRAP
-
2
Leg Extension
2
AMRAP
-
3
Box Squat (Barbell)
2
AMRAP
-
4
Standing Calf Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
AMRAP
-
2
Leg Extension
2
AMRAP
-
3
Box Squat (Barbell)
2
AMRAP
-
4
Standing Calf Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
AMRAP
-
2
Leg Extension
2
AMRAP
-
3
Box Squat (Barbell)
2
AMRAP
-
4
Standing Calf Raise
2
AMRAP
-
5
Jump Squat
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
AMRAP
-
2
Leg Extension
2
AMRAP
-
3
Box Squat (Barbell)
2
AMRAP
-
4
Standing Calf Raise
2
AMRAP
-
5
Jump Squat
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
AMRAP
-
2
Leg Extension
2
AMRAP
-
3
Box Squat (Barbell)
2
AMRAP
-
4
Standing Calf Raise
2
AMRAP
-
5
Jump Squat
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
AMRAP
-
2
Leg Extension
2
AMRAP
-
3
Box Squat (Barbell)
2
AMRAP
-
4
Standing Calf Raise
2
AMRAP
-
5
Jump Squat
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
AMRAP
-
2
Leg Extension
2
AMRAP
-
3
Box Squat (Barbell)
2
AMRAP
-
4
Standing Calf Raise
2
AMRAP
-
5
Jump Squat
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
AMRAP
-
2
Leg Extension
2
AMRAP
-
3
Box Squat (Barbell)
2
AMRAP
-
4
Standing Calf Raise
2
AMRAP
-
5
Jump Squat
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
AMRAP
-
2
Leg Extension
2
AMRAP
-
3
Box Squat (Barbell)
2
AMRAP
-
4
Squat (Barbell)
1
AMRAP
-
5
Standing Calf Raise
2
AMRAP
-
6
Jump Squat
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
AMRAP
-
2
Leg Extension
2
AMRAP
-
3
Box Squat (Barbell)
2
AMRAP
-
4
Squat (Barbell)
1
AMRAP
-
5
Standing Calf Raise
2
AMRAP
-
6
Jump Squat
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
AMRAP
-
2
Leg Extension
2
AMRAP
-
3
Box Squat (Barbell)
2
AMRAP
-
4
Squat (Barbell)
1
AMRAP
-
5
Standing Calf Raise
2
AMRAP
-
6
Jump Squat
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
AMRAP
-
2
Leg Extension
2
AMRAP
-
3
Box Squat (Barbell)
2
AMRAP
-
4
Squat (Barbell)
2
AMRAP
-
5
Standing Calf Raise
2
AMRAP
-
6
Jump Squat
2
AMRAP
-
Week 1
1 / 12 Weeks
Day 3
1
Lying Leg Curl
2 Sets
AMRAP
-
2
Leg Extension
2 Sets
AMRAP
-
3
Box Squat (Barbell)
2 Sets
AMRAP
-
4
Standing Calf Raise
2 Sets
AMRAP
-
Day 2
1
Seated Overhead Press (Dumbbell)
2 Sets
AMRAP
-
2
Hammer Curl
2 Sets
AMRAP
-
3
Dumbbell Row
2 Sets
AMRAP
-
4
Incline Bench Press (Dumbbell)
2 Sets
AMRAP
-
Day 1
1
Walking Lunge (Dumbbell)
2 Sets
AMRAP
-
2
Decline Crunch (Weighted)
2 Sets
AMRAP
-
3
Glute Bridge (Dumbbell)
2 Sets
AMRAP
-
4
Russian Twist (Dumbbell)
2 Sets
AMRAP
-
5
Plank
1 Set
AMRAP
-