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Hyrule Warrior Bootcamp

by Colby Moore
6 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
    Jun 18, 2025 08:38

Summary

Unleash your inner warrior with the Hyrule Warrior Bootcamp! This 12-week program is designed for those ready to take their fitness to the next level, featuring three intense training sessions per week. Each workout focuses on building strength and endurance through a mix of upper and lower body exercises, including dumbbell rows, box squats, and leg curls. Perfect for garage gym enthusiasts, this program will challenge you while helping you forge a powerful physique. Get ready to conquer your fitness goals!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
-