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
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout90 minutes
- CreatedOct 26, 2024 01:21
- Last EditedJun 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!
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 Morning3 Sets
10 Reps
-
3
Single Leg Press2 Sets
10-12 Reps
-
4
Lunge (Dumbbell)2 Sets
12 Reps
-
5
Glute-Ham Raise3 Sets
10 Reps
-
Day 3
1A
Kettlebell Swing3 Sets
7 Reps
-
1B
Kettlebell Clean and Press3 Sets
5 Reps
-
1C
Snatch (Kettlebell)3 Sets
3 Reps
-
2
Turkish Get Up2 Sets
2 Reps
-
3
Plank3 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 Press3 Sets
8-12 Reps
-
4
Romanian Deadlift (Dumbbell)2 Sets
8-12 Reps
-
5
Leg Extension2 Sets
10-15 Reps
-
Day 6
1
Rear Delt Fly (Cable)2 Sets
15-20 Reps
-
2
Lat Pulldown3 Sets
8-12 Reps
-
3
Pullover (Machine)3 Sets
10-12 Reps
-
4
Meadow Row2 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 Pull4 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 Raise3 Sets
12-15 Reps
-
5
Skull Crusher (Dumbbell)3 Sets
10-12 Reps
-
6
Reverse Bicep Curl (EZ Bar)3 Sets
8-12 Reps
-