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MFP PT 3.0

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Program Description

MFP PT program for RCP/BCP. Increase aerobic endurance for 3 mile time and overall strength/hypertrophy

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 20, 2024 08:46
  • Last Edited
    Jun 18, 2025 12:27

Summary

Elevate your fitness with the MFP PT 3.0 program, a dynamic 4-week journey designed for those ready to push their limits. With six training days each week, you'll engage in a mix of high-intensity sprints, bodyweight supersets, and strength-building barbell exercises. This program is structured to enhance your cardiovascular endurance and overall strength, targeting key muscle groups while keeping your workouts fresh and challenging. Perfect for garage gym enthusiasts, get ready to transform your body and crush your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Abs
16%
Quadriceps
10.5%
Glutes
10.5%
Hamstrings
10.5%
Upper Back
10%
Other
9.3%
Triceps
6%
Front Delts
6%
Lats
5%
Middle Delts
5%
Adductors
2.8%
Biceps
2.5%
Lower Back
2.5%
Forearms
2.3%
Chest
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
400m Sprint
10
2-2.5 mins
RPE 9
2A
Pull-Up (Bodyweight)
1
50 reps
RPE 6
2B
Push Up
1
100 reps
RPE 6
2C
Squat (Bodyweight)
1
150 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
800m Sprint
1
4-5 mins
RPE 9
2A
Pull-Up (Bodyweight)
1
50 reps
RPE 6
2B
Push Up
1
100 reps
RPE 6
2C
Squat (Bodyweight)
1
150 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Sprint
1
5-6 mins
RPE 9
2A
Pull-Up (Bodyweight)
1
50 reps
RPE 6
2B
Push Up
1
100 reps
RPE 6
2C
Squat (Bodyweight)
1
150 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 3
2A
Pull-Up (Bodyweight)
1
25 reps
RPE 6
2B
Push Up
1
50 reps
RPE 6
2C
Squat (Bodyweight)
1
75 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
5
8-12 reps
65%
1B
Military Press (Barbell)
5
8-12 reps
65%
2A
Assault Bike
5
0.5 mins
RPE 9.5
2B
Hammer Tire
5
0.5 mins
RPE 9
2C
Mountain Climber
5
0.5 mins
RPE 9
2D
Burpee
5
0.5 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
5
6-10 reps
70%
1B
Military Press (Barbell)
5
6-10 reps
70%
2A
Assault Bike
5
0.5 mins
RPE 9.5
2B
Hammer Tire
5
0.5 mins
RPE 9
2C
Mountain Climber
5
0.5 mins
RPE 9
2D
Burpee
5
0.5 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
5
4-6 reps
75%
1B
Military Press (Barbell)
5
4-6 reps
75%
2A
Assault Bike
5
0.5 mins
RPE 9.5
2B
Hammer Tire
5
0.5 mins
RPE 9
2C
Mountain Climber
5
0.5 mins
RPE 9
2D
Burpee
5
0.5 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
5
10 reps
50%
1B
Military Press (Barbell)
5
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
30-60 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
30-60 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
30-60 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
30-60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
8-12 reps
65%
1B
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Rowerg
5
2-3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
6-10 reps
70%
1B
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Rowerg
5
2-3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
4-6 reps
75%
1B
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Rowerg
5
2-3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Plank
3
1 mins
RPE 6
1B
Side Plank
3
0.5 mins
RPE 6
1C
Side Plank
3
0.5 mins
RPE 6
2
Run
1
30 mins
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Plank
3
1 mins
RPE 6
1B
Side Plank
3
0.5 mins
RPE 6
1C
Side Plank
3
0.5 mins
RPE 6
2
Run
1
30 mins
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Plank
3
1 mins
RPE 6
1B
Side Plank
3
0.5 mins
RPE 6
1C
Side Plank
3
0.5 mins
RPE 6
2
Run
1
30 mins
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
23 reps
RPE 9
2
Run
1
30 mins
RPE 4
3
Plank
1
3.75 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 5
Week 1
1 / 4 Weeks
Day 1
1
400m Sprint
10 Sets
2-2.5 mins
@9
2A
Pull-Up (Bodyweight)
1 Set
50 Reps
@6
2B
Push Up
1 Set
100 Reps
@6
2C
Squat (Bodyweight)
1 Set
150 Reps
@6
Day 2
1A
Deadlift (Barbell)
5 Sets
8-12 Reps
65%
1B
Military Press (Barbell)
5 Sets
8-12 Reps
65%
2A
Assault Bike
5 Sets
0.5 mins
@9.5
2B
Hammer Tire
5 Sets
0.5 mins
@9
2C
Mountain Climber
5 Sets
0.5 mins
@9
2D
Burpee
5 Sets
0.5 mins
@9
Day 3
1
Swim
1 Set
30-60 mins
@7
Day 4
1A
Squat (Barbell)
5 Sets
8-12 Reps
65%
1B
Pull-Up (Bodyweight)
5 Sets
AMRAP
@9
2
Rowerg
5 Sets
2-3 mins
@8
Day 5
1A
Plank
3 Sets
1 mins
@6
1B
Side Plank
3 Sets
0.5 mins
@6
1C
Side Plank
3 Sets
0.5 mins
@6
2
Run
1 Set
30 mins
@4
Day 6
1
Run
1 Set
45-60 mins
@5