Program Description
Final month of the 3-month program. Leaning out with supersets, drop sets, HIIT Cardio
Program Overview
- LevelIntermediate, Advanced, Novice
- GoalMuscle & Sculpting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout70 minutes
- CreatedSep 03, 2024 08:01
- Last EditedSep 04, 2024 07:16
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 8.5
1B
Romanian Deadlift (Barbell)
4
8 reps
RPE 8.5
2A
Leg Press
4
10 reps
RPE 8
2B
Walking Lunge (Dumbbell)
4
10 reps
RPE 8
3A
Standing Calf Raise
4
15 reps
RPE 7
3B
Glute Bridge (Barbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 8.5
1B
Romanian Deadlift (Barbell)
4
8 reps
RPE 8.5
2A
Leg Press
4
10 reps
RPE 8
2B
Walking Lunge (Dumbbell)
4
10 reps
RPE 8
3A
Standing Calf Raise
4
15 reps
RPE 7
3B
Glute Bridge (Barbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 8.5
1B
Romanian Deadlift (Barbell)
4
8 reps
RPE 8.5
2A
Leg Press
4
10 reps
RPE 8
2B
Walking Lunge (Dumbbell)
4
10 reps
RPE 8
3A
Standing Calf Raise
4
15 reps
RPE 7
3B
Glute Bridge (Barbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 8.5
1B
Romanian Deadlift (Barbell)
4
8 reps
RPE 8.5
2A
Leg Press
4
10 reps
RPE 8
2B
Walking Lunge (Dumbbell)
4
10 reps
RPE 8
3A
Standing Calf Raise
4
15 reps
RPE 7
3B
Glute Bridge (Barbell)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8 reps
RPE 8.5
1B
Fly Press (Dumbbell)
4
10 reps
RPE 8
2A
Overhead Press (Dumbbell)
4
8 reps
RPE 8
2B
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3A
Bent Over Row (Barbell)
4
8 reps
RPE 8
3B
Pull-Up (Assisted)
4
6 reps
RPE 8.5
4A
Hammer Curl
4
10 reps
RPE 8
4B
Dip (Bodyweight)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8 reps
RPE 8.5
1B
Fly Press (Dumbbell)
4
10 reps
RPE 8
2A
Overhead Press (Dumbbell)
4
8 reps
RPE 8
2B
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3A
Bent Over Row (Barbell)
4
8 reps
RPE 8
3B
Pull-Up (Assisted)
4
6 reps
RPE 8.5
4A
Hammer Curl
4
10 reps
RPE 8
4B
Dip (Bodyweight)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8 reps
RPE 8.5
1B
Fly Press (Dumbbell)
4
10 reps
RPE 8
2A
Overhead Press (Dumbbell)
4
8 reps
RPE 8
2B
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3A
Bent Over Row (Barbell)
4
8 reps
RPE 8
3B
Pull-Up (Assisted)
4
6 reps
RPE 8.5
4A
Hammer Curl
4
10 reps
RPE 8
4B
Dip (Bodyweight)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8 reps
RPE 8.5
1B
Fly Press (Dumbbell)
4
10 reps
RPE 8
2A
Overhead Press (Dumbbell)
4
8 reps
RPE 8
2B
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3A
Bent Over Row (Barbell)
4
8 reps
RPE 8
3B
Pull-Up (Assisted)
4
6 reps
RPE 8.5
4A
Hammer Curl
4
10 reps
RPE 8
4B
Dip (Bodyweight)
4
12 reps
RPE 8
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
4
30 secs
RPE 8
1B
Mountain Climber
4
30 secs
RPE 8
1C
Battle Ropes
4
30 secs
RPE 8
1D
Burpee
4
30 secs
RPE 8.5
2A
Kettlebell Swing
4
15 reps
RPE 8
2B
Push Up
4
15 reps
RPE 8
3A
Plank
3
1 mins
RPE 7
3B
Russian Twist
3
20 reps
RPE 7
3C
Lying Leg Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
4
30 secs
RPE 8
1B
Mountain Climber
4
30 secs
RPE 8
1C
Battle Ropes
4
30 secs
RPE 8
1D
Burpee
4
30 secs
RPE 8.5
2A
Kettlebell Swing
4
15 reps
RPE 8
2B
Push Up
4
15 reps
RPE 8
3A
Plank
3
1 mins
RPE 7
3B
Russian Twist
3
20 reps
RPE 7
3C
Lying Leg Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
4
30 secs
RPE 8
1B
Mountain Climber
4
30 secs
RPE 8
1C
Battle Ropes
4
30 secs
RPE 8
1D
Burpee
4
30 secs
RPE 8.5
2A
Kettlebell Swing
4
15 reps
RPE 8
2B
Push Up
4
15 reps
RPE 8
3A
Plank
3
1 mins
RPE 7
3B
Russian Twist
3
20 reps
RPE 7
3C
Lying Leg Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
4
30 secs
RPE 8
1B
Mountain Climber
4
30 secs
RPE 8
1C
Battle Ropes
4
30 secs
RPE 8
1D
Burpee
4
30 secs
RPE 8.5
2A
Kettlebell Swing
4
15 reps
RPE 8
2B
Push Up
4
15 reps
RPE 8
3A
Plank
3
1 mins
RPE 7
3B
Russian Twist
3
20 reps
RPE 7
3C
Lying Leg Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8 reps
RPE 8.5
2
Lat Pulldown
5
8 reps
RPE 8.5
3
Arnold Press
5
8 reps
RPE 8.5
4
Seated Row (Cable)
5
10 reps
RPE 8.5
5
Bicep Curl (Cable)
5
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8 reps
RPE 8.5
2
Lat Pulldown
5
8 reps
RPE 8.5
3
Arnold Press
5
8 reps
RPE 8.5
4
Seated Row (Cable)
5
10 reps
RPE 8.5
5
Bicep Curl (Cable)
5
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8 reps
RPE 8.5
2
Lat Pulldown
5
8 reps
RPE 8.5
3
Arnold Press
5
8 reps
RPE 8.5
4
Seated Row (Cable)
5
10 reps
RPE 8.5
5
Bicep Curl (Cable)
5
10 reps
RPE 8.5
Day 5
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
8 reps
RPE 8.5
2
Bulgarian Split Squat (Barbell)
4
8 reps
RPE 8.5
3
Hip Thrust (Barbell)
5
8 reps
RPE 8.5
4
Glute Bridge (Barbell)
4
12 reps
RPE 7.5
5
Standing Calf Raise
5
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
8 reps
RPE 8.5
2
Bulgarian Split Squat (Barbell)
4
8 reps
RPE 8.5
3
Hip Thrust (Barbell)
5
8 reps
RPE 8.5
4
Glute Bridge (Barbell)
4
12 reps
RPE 7.5
5
Standing Calf Raise
5
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
8 reps
RPE 8.5
2
Bulgarian Split Squat (Barbell)
4
8 reps
RPE 8.5
3
Hip Thrust (Barbell)
5
8 reps
RPE 8.5
4
Glute Bridge (Barbell)
4
12 reps
RPE 7.5
5
Standing Calf Raise
5
15 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8 reps
RPE 8.5
2
Lat Pulldown
5
8 reps
RPE 8.5
3
Arnold Press
5
8 reps
RPE 8.5
4
Seated Row (Cable)
5
10 reps
RPE 8.5
5
Bicep Curl (Cable)
5
10 reps
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
8 reps
RPE 8.5
2
Bulgarian Split Squat (Barbell)
4
8 reps
RPE 8.5
3
Hip Thrust (Barbell)
5
8 reps
RPE 8.5
4
Glute Bridge (Barbell)
4
12 reps
RPE 7.5
5
Standing Calf Raise
5
15 reps
RPE 7.5
Week 1
1 / 4 Weeks
Day 1
1A
Squat (Barbell)4 Sets
8 Reps
@8.5
1B
Romanian Deadlift (Barbell)4 Sets
8 Reps
@8.5
2A
Leg Press4 Sets
10 Reps
@8
2B
Walking Lunge (Dumbbell)4 Sets
10 Reps
@8
3A
Standing Calf Raise4 Sets
15 Reps
@7
3B
Glute Bridge (Barbell)4 Sets
15 Reps
@7
Day 2
1A
Bench Press (Dumbbell)4 Sets
8 Reps
@8.5
1B
Fly Press (Dumbbell)4 Sets
10 Reps
@8
2A
Overhead Press (Dumbbell)4 Sets
8 Reps
@8
2B
Lateral Raise (Dumbbell)4 Sets
12 Reps
@8
3A
Bent Over Row (Barbell)4 Sets
8 Reps
@8
3B
Pull-Up (Assisted)4 Sets
6 Reps
@8.5
4A
Hammer Curl4 Sets
10 Reps
@8
4B
Dip (Bodyweight)4 Sets
12 Reps
@8
Day 3
No exercises added to this day
Day 4
1A
Jump Squat4 Sets
30 secs
@8
1B
Mountain Climber4 Sets
30 secs
@8
1C
Battle Ropes4 Sets
30 secs
@8
1D
Burpee4 Sets
30 secs
@8.5
2A
Kettlebell Swing4 Sets
15 Reps
@8
2B
Push Up4 Sets
15 Reps
@8
3A
Plank3 Sets
1 mins
@7
3B
Russian Twist3 Sets
20 Reps
@7
3C
Lying Leg Raise3 Sets
15 Reps
@7
Day 5
No exercises added to this day
Day 6
1
Incline Bench Press (Dumbbell)5 Sets
8 Reps
@8.5
2
Lat Pulldown5 Sets
8 Reps
@8.5
3
Arnold Press5 Sets
8 Reps
@8.5
4
Seated Row (Cable)5 Sets
10 Reps
@8.5
5
Bicep Curl (Cable)5 Sets
10 Reps
@8.5
Day 7
1
Leg Press5 Sets
8 Reps
@8.5
2
Bulgarian Split Squat (Barbell)4 Sets
8 Reps
@8.5
3
Hip Thrust (Barbell)5 Sets
8 Reps
@8.5
4
Glute Bridge (Barbell)4 Sets
12 Reps
@7.5
5
Standing Calf Raise5 Sets
15 Reps
@7.5