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Hell's boot camp 1

by Jaxsen S.

Program Description

A simple and old school program that will get you ready to go through hell, this program would be best ran with a caloric surplus or during a bulking phase, methods to add intensity can easily be worked into this program depending on one desire

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 26, 2024 01:21
  • Last Edited
    Jun 18, 2025 09:01

Summary

Get ready to push your limits with Hell's Boot Camp 1, a challenging 6-week program designed for those who are serious about transforming their fitness. With six days of intense workouts each week, you'll engage in a variety of exercises targeting all major muscle groups, including barbell squats, kettlebell swings, and dynamic supersets. This program is perfect for lifters looking to build strength, improve endurance, and enhance overall athleticism in a full gym setting. Embrace the grind and unleash your potential!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
25 reps
-
2
Bench Press (Close Grip)
3
8-10 reps
-
3
Bent Over Row (Barbell)
3
8-10 reps
-
4
Y Raise
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
10-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
25 reps
-
2
Bench Press (Close Grip)
4
8-10 reps
-
3
Bent Over Row (Barbell)
3
8-10 reps
-
4
Y Raise
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
10-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
25 reps
-
2
Bench Press (Close Grip)
5
8-10 reps
-
3
Bent Over Row (Barbell)
3
8-10 reps
-
4
Y Raise
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
10-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
5
25 reps
-
2
Bench Press (Close Grip)
3
6-8 reps
-
3
Bent Over Row (Barbell)
3
8-10 reps
-
4
Y Raise
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
10-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
25 reps
-
2
Bench Press (Close Grip)
4
6-8 reps
-
3
Bent Over Row (Barbell)
4
8-10 reps
-
4
Y Raise
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
10-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
25 reps
-
2
Bench Press (Close Grip)
4
6-8 reps
-
3
Bent Over Row (Barbell)
5
6-8 reps
-
4
Y Raise
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
10-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Good Morning
3
10 reps
-
3
Single Leg Press
2
10-12 reps
-
4
Lunge (Dumbbell)
2
12 reps
-
5
Glute-Ham Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Good Morning
3
10 reps
-
3
Single Leg Press
2
10-12 reps
-
4
Lunge (Dumbbell)
2
12 reps
-
5
Glute-Ham Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Good Morning
3
10 reps
-
3
Single Leg Press
2
10-12 reps
-
4
Lunge (Dumbbell)
2
12 reps
-
5
Glute-Ham Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Good Morning
3
8 reps
-
3
Single Leg Press
2
10-12 reps
-
4
Lunge (Dumbbell)
2
12 reps
-
5
Glute-Ham Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Good Morning
4
8 reps
-
3
Single Leg Press
2
10-12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Glute-Ham Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Good Morning
5
8 reps
-
3
Single Leg Press
2
10-12 reps
-
4
Lunge (Dumbbell)
2
12 reps
-
5
Glute-Ham Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
3
7 reps
-
1B
Kettlebell Clean and Press
3
5 reps
-
1C
Snatch (Kettlebell)
3
3 reps
-
2
Turkish Get Up
2
2 reps
-
3
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
3
7 reps
-
1B
Kettlebell Clean and Press
3
5 reps
-
1C
Snatch (Kettlebell)
3
3 reps
-
2
Turkish Get Up
2
2 reps
-
3
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
3
7 reps
-
1B
Kettlebell Clean and Press
3
5 reps
-
1C
Snatch (Kettlebell)
3
3 reps
-
2
Turkish Get Up
2
2 reps
-
3
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
7 reps
-
1B
Kettlebell Clean and Press
4
5 reps
-
1C
Snatch (Kettlebell)
4
3 reps
-
2
Turkish Get Up
2
2 reps
-
3
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
3
7 reps
-
1B
Kettlebell Clean and Press
3
5 reps
-
1C
Snatch (Kettlebell)
3
3 reps
-
2
Turkish Get Up
2
2 reps
-
3
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
7 reps
-
1B
Kettlebell Clean and Press
4
5 reps
-
1C
Snatch (Kettlebell)
4
3 reps
-
2
Turkish Get Up
2
2 reps
-
3
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
2
15-20 reps
-
6
Chest Press (Machine)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
2
15-20 reps
-
6
Chest Press (Machine)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
2
15-20 reps
-
6
Chest Press (Machine)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
2
15-20 reps
-
6
Chest Press (Machine)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
2
15-20 reps
-
6
Chest Press (Machine)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
6
Chest Press (Machine)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
2
5 reps
-
3
Leg Press
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Front Squat (Barbell)
2
8 reps
-
3
Leg Press
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Front Squat (Barbell)
3
8 reps
-
3
Leg Press
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
5 reps
-
2
High Bar Squat (Barbell)
3
6 reps
-
3
Leg Press
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
5 reps
-
2
High Bar Squat (Barbell)
4
6 reps
-
3
Leg Press
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
4
5 reps
-
2
High Bar Squat (Barbell)
4
6 reps
-
3
Leg Press
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Leg Extension
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
15-20 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Pullover (Machine)
3
10-12 reps
-
4
Meadow Row
2
10-12 reps
-
5
Bicep Curl (Barbell)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
4
8-12 reps
-
7
Bicep Curl (Dumbbell)
4
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
15-20 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Pullover (Machine)
3
10-12 reps
-
4
Meadow Row
2
10-12 reps
-
5
Bicep Curl (Barbell)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
4
8-12 reps
-
7
Bicep Curl (Dumbbell)
4
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
15-20 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Pullover (Machine)
3
10-12 reps
-
4
Meadow Row
2
10-12 reps
-
5
Bicep Curl (Barbell)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
4
8-12 reps
-
7
Bicep Curl (Dumbbell)
4
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
15-20 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Pullover (Machine)
3
10-12 reps
-
4
Meadow Row
3
10-12 reps
-
5
Bicep Curl (Barbell)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
4
8-12 reps
-
7
Bicep Curl (Dumbbell)
4
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
15-20 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Pullover (Machine)
3
10-12 reps
-
4
Meadow Row
3
10-12 reps
-
5
Bicep Curl (Barbell)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
4
8-12 reps
-
7
Bicep Curl (Dumbbell)
4
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
15-20 reps
-
2
Lat Pulldown
5
8-12 reps
-
3
Pullover (Machine)
3
10-12 reps
-
4
Meadow Row
3
10-12 reps
-
5
Bicep Curl (Barbell)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
4
8-12 reps
-
7
Bicep Curl (Dumbbell)
4
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Week 1
1 / 6 Weeks
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Good Morning
3 Sets
10 Reps
-
3
Single Leg Press
2 Sets
10-12 Reps
-
4
Lunge (Dumbbell)
2 Sets
12 Reps
-
5
Glute-Ham Raise
3 Sets
10 Reps
-
Day 3
1A
Kettlebell Swing
3 Sets
7 Reps
-
1B
Kettlebell Clean and Press
3 Sets
5 Reps
-
1C
Snatch (Kettlebell)
3 Sets
3 Reps
-
2
Turkish Get Up
2 Sets
2 Reps
-
3
Plank
3 Sets
1 mins
-
Day 4
1
Seated Overhead Press (Barbell)
3 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
3
Pec Deck (Machine)
3 Sets
10-15 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
5
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
-
6
Chest Press (Machine)
2 Sets
10-12 Reps
-
Day 5
1
Deadlift (Barbell)
3 Sets
5 Reps
-
2
Front Squat (Barbell)
2 Sets
5 Reps
-
3
Leg Press
3 Sets
8-12 Reps
-
4
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
-
5
Leg Extension
2 Sets
10-15 Reps
-
Day 6
1
Rear Delt Fly (Cable)
2 Sets
15-20 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Pullover (Machine)
3 Sets
10-12 Reps
-
4
Meadow Row
2 Sets
10-12 Reps
-
5
Bicep Curl (Barbell)
3 Sets
6-8 Reps
-
6
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
-
7
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
-
8
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
Day 1
1
Face Pull
4 Sets
25 Reps
-
2
Bench Press (Close Grip)
3 Sets
8-10 Reps
-
3
Bent Over Row (Barbell)
3 Sets
8-10 Reps
-
4
Y Raise
3 Sets
12-15 Reps
-
5
Skull Crusher (Dumbbell)
3 Sets
10-12 Reps
-
6
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-