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3 day whole body / 2 days conditioning

by Aaron B.

Program Description

This program is for whole body strengthening and conditioning for general purpose fitness. The conditioning days can be sand bags, cardio or a combination to fit your needs and recovery.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 01, 2025 03:14
  • Last Edited
    Jun 18, 2025 08:38

Summary

Transform your fitness routine with this dynamic 8-week program designed to build strength and enhance conditioning. With three full-body strength sessions and two conditioning days each week, you'll target all major muscle groups while improving your endurance and overall fitness. Expect a mix of compound lifts like the Safety Bar Squat and Trap Bar Deadlift, paired with high-intensity conditioning exercises such as Sand Bag Conditioning to keep your heart rate up. Equip yourself with a full gym and get ready to elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.3%
Hamstrings
10.3%
Upper Back
9.8%
Chest
9.4%
Front Delts
9.4%
Lats
8.8%
Triceps
8.4%
Glutes
8.1%
Calves
7.5%
Middle Delts
4.7%
Biceps
4.1%
Abs
4.1%
Adductors
2.3%
Lower Back
1.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
12-15 reps
RPE 6-8
2
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 6-8
3
Dumbbell Row
4
8-12 reps
RPE 6-8
4
Standing Calf Raise
4
10-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
12-15 reps
RPE 6-8
2
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 6-8
3
Dumbbell Row
4
8-12 reps
RPE 6-8
4
Standing Calf Raise
4
10-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
12-15 reps
RPE 6-8
2
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 6-8
3
Dumbbell Row
4
8-12 reps
RPE 6-8
4
Standing Calf Raise
4
10-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
12-15 reps
RPE 6-8
2
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 6-8
3
Dumbbell Row
4
8-12 reps
RPE 6-8
4
Standing Calf Raise
4
10-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
12-15 reps
RPE 6-8
2
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 6-8
3
Dumbbell Row
4
8-12 reps
RPE 6-8
4
Standing Calf Raise
4
10-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
12-15 reps
RPE 6-8
2
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 6-8
3
Dumbbell Row
4
8-12 reps
RPE 6-8
4
Standing Calf Raise
4
10-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
12-15 reps
RPE 6-8
2
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 6-8
3
Dumbbell Row
4
8-12 reps
RPE 6-8
4
Standing Calf Raise
4
10-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
12-15 reps
RPE 6-8
2
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 6-8
3
Dumbbell Row
4
8-12 reps
RPE 6-8
4
Standing Calf Raise
4
10-12 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sand Bag Conditioning
1
5-20 reps
RPE 5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sand Bag Conditioning
1
5-20 reps
RPE 5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sand Bag Conditioning
1
5-20 reps
RPE 5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sand Bag Conditioning
1
5-20 reps
RPE 5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sand Bag Conditioning
1
5-20 reps
RPE 5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sand Bag Conditioning
1
5-20 reps
RPE 5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sand Bag Conditioning
1
5-20 reps
RPE 5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sand Bag Conditioning
1
5-20 reps
RPE 5-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
10-12 reps
RPE 6-8
2
Trap Bar Deadlift
5
6-8 reps
RPE 7-8
3
Pull-Up (Assisted)
3
10-12 reps
RPE 7-8
4
Standing Calf Raise
4
10-12 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
10-12 reps
RPE 6-8
2
Trap Bar Deadlift
5
6-8 reps
RPE 7-8
3
Pull-Up (Assisted)
3
10-12 reps
RPE 7-8
4
Standing Calf Raise
4
10-12 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
10-12 reps
RPE 6-8
2
Trap Bar Deadlift
5
6-8 reps
RPE 7-8
3
Pull-Up (Assisted)
3
10-12 reps
RPE 7-8
4
Standing Calf Raise
4
10-12 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
10-12 reps
RPE 6-8
2
Trap Bar Deadlift
5
6-8 reps
RPE 7-8
3
Pull-Up (Assisted)
3
10-12 reps
RPE 7-8
4
Standing Calf Raise
4
10-12 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
10-12 reps
RPE 6-8
2
Trap Bar Deadlift
5
6-8 reps
RPE 7-8
3
Pull-Up (Assisted)
3
10-12 reps
RPE 7-8
4
Standing Calf Raise
4
10-12 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
10-12 reps
RPE 6-8
2
Trap Bar Deadlift
5
6-8 reps
RPE 7-8
3
Pull-Up (Assisted)
3
10-12 reps
RPE 7-8
4
Standing Calf Raise
4
10-12 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
10-12 reps
RPE 6-8
2
Trap Bar Deadlift
5
6-8 reps
RPE 7-8
3
Pull-Up (Assisted)
3
10-12 reps
RPE 7-8
4
Standing Calf Raise
4
10-12 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
10-12 reps
RPE 6-8
2
Trap Bar Deadlift
5
6-8 reps
RPE 7-8
3
Pull-Up (Assisted)
3
10-12 reps
RPE 7-8
4
Standing Calf Raise
4
10-12 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sand Bag Conditioning
1
5-20 reps
RPE 5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sand Bag Conditioning
1
5-20 reps
RPE 5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sand Bag Conditioning
1
5-20 reps
RPE 5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sand Bag Conditioning
1
5-20 reps
RPE 5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sand Bag Conditioning
1
5-20 reps
RPE 5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sand Bag Conditioning
1
5-20 reps
RPE 5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sand Bag Conditioning
1
5-20 reps
RPE 5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sand Bag Conditioning
1
5-20 reps
RPE 5-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 6-8
2
Belt Squat
4
8-10 reps
RPE 6-8
3
T-Bar Row
4
10-12 reps
RPE 6-8
4
Leg Curl
4
8-10 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 6-8
2
Belt Squat
4
8-10 reps
RPE 6-8
3
T-Bar Row
4
10-12 reps
RPE 6-8
4
Leg Curl
4
8-10 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 6-8
2
Belt Squat
4
8-10 reps
RPE 6-8
3
T-Bar Row
4
10-12 reps
RPE 6-8
4
Leg Curl
4
8-10 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 6-8
2
Belt Squat
4
8-10 reps
RPE 6-8
3
T-Bar Row
4
10-12 reps
RPE 6-8
4
Leg Curl
4
8-10 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 6-8
2
Belt Squat
4
8-10 reps
RPE 6-8
3
T-Bar Row
4
10-12 reps
RPE 6-8
4
Leg Curl
4
8-10 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 6-8
2
Belt Squat
4
8-10 reps
RPE 6-8
3
T-Bar Row
4
10-12 reps
RPE 6-8
4
Leg Curl
4
8-10 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 6-8
2
Belt Squat
4
8-10 reps
RPE 6-8
3
T-Bar Row
4
10-12 reps
RPE 6-8
4
Leg Curl
4
8-10 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 6-8
2
Belt Squat
4
8-10 reps
RPE 6-8
3
T-Bar Row
4
10-12 reps
RPE 6-8
4
Leg Curl
4
8-10 reps
RPE 6-8
Week 1
1 / 8 Weeks
Day 1
1
Safety Bar Squat
4 Sets
12-15 Reps
@6-8
2
Incline Bench Press (Dumbbell)
5 Sets
8-12 Reps
@6-8
3
Dumbbell Row
4 Sets
8-12 Reps
@6-8
4
Standing Calf Raise
4 Sets
10-12 Reps
@6-8
Day 2
1
Sand Bag Conditioning
1 Set
5-20 Reps
@5-8
Day 3
1
Overhead Press (Dumbbell)
5 Sets
10-12 Reps
@6-8
2
Trap Bar Deadlift
5 Sets
6-8 Reps
@7-8
3
Pull-Up (Assisted)
3 Sets
10-12 Reps
@7-8
4
Standing Calf Raise
4 Sets
10-12 Reps
@6-8
Day 4
1
Sand Bag Conditioning
1 Set
5-20 Reps
@5-8
Day 5
1
Incline Bench Press (Dumbbell)
5 Sets
8-12 Reps
@6-8
2
Belt Squat
4 Sets
8-10 Reps
@6-8
3
T-Bar Row
4 Sets
10-12 Reps
@6-8
4
Leg Curl
4 Sets
8-10 Reps
@6-8