Program Description
Getting better at pushups and pull ups. OHP, ROWS, BENCH, walking lunges, power shrugs, legs and arms.
Program Overview
- LevelIntermediate, Novice, Beginner, Advanced
- GoalPowerbuilding, Athletics, Bodyweight Fitness, Bodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedAug 20, 2024 12:23
- Last EditedJun 18, 2025 08:36
Summary
Embark on an 8-week journey with the "Road to Japan" program, designed for dedicated lifters ready to elevate their strength and conditioning. This 4-day-a-week regimen combines dynamic cardio, powerful supersets, and bodyweight exercises to sculpt your shoulders, core, and legs while enhancing overall endurance. With a mix of barbell and bodyweight movements, you'll build functional strength and agility, preparing your body for any challenge. Get ready to push your limits and achieve your fitness goals with confidence!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Yoga
1
-
3A
Band Pull Apart
2
20 reps
-
3B
Dip (Bodyweight)
2
AMRAP
-
3C
Pull-Up (Bodyweight)
2
AMRAP
-
3D
Lunge (Bodyweight)
2
AMRAP
-
4
Overhead Press (Barbell)
3
-
5A
Seated Overhead Press (Dumbbell)
3
-
5B
Couch Stretch with Reachovers
2
AMRAP
-
6
Push Up
3
5-10 reps
-
7
Russian Twist
3
-
8
Lateral Raise (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Yoga
1
-
3A
Band Pull Apart
2
20 reps
-
3B
Dip (Bodyweight)
2
AMRAP
-
3C
Pull-Up (Bodyweight)
2
AMRAP
-
3D
Lunge (Bodyweight)
2
AMRAP
-
4
Overhead Press (Barbell)
3
-
5A
Seated Overhead Press (Dumbbell)
3
-
5B
Couch Stretch with Reachovers
2
AMRAP
-
6
Push Up
3
5-10 reps
-
7
Russian Twist
3
-
8
Lateral Raise (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Yoga
1
-
3A
Band Pull Apart
2
20 reps
-
3B
Dip (Bodyweight)
2
AMRAP
-
3C
Pull-Up (Bodyweight)
2
AMRAP
-
3D
Lunge (Bodyweight)
2
AMRAP
-
4
Overhead Press (Barbell)
3
-
5A
Seated Overhead Press (Dumbbell)
3
-
5B
Couch Stretch with Reachovers
2
AMRAP
-
6
Push Up
3
5-10 reps
-
7
Russian Twist
3
-
8
Lateral Raise (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Yoga
1
-
3A
Band Pull Apart
2
20 reps
-
3B
Dip (Bodyweight)
2
AMRAP
-
3C
Pull-Up (Bodyweight)
2
AMRAP
-
3D
Lunge (Bodyweight)
2
AMRAP
-
4
Overhead Press (Barbell)
3
-
5A
Seated Overhead Press (Dumbbell)
3
-
5B
Couch Stretch with Reachovers
2
AMRAP
-
6
Push Up
3
5-10 reps
-
7
Russian Twist
3
-
8
Lateral Raise (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Yoga
1
-
3A
Band Pull Apart
2
20 reps
-
3B
Dip (Bodyweight)
2
AMRAP
-
3C
Pull-Up (Bodyweight)
2
AMRAP
-
3D
Lunge (Bodyweight)
2
AMRAP
-
4
Overhead Press (Barbell)
3
-
5A
Seated Overhead Press (Dumbbell)
3
-
5B
Couch Stretch with Reachovers
2
AMRAP
-
6
Push Up
3
5-10 reps
-
7
Russian Twist
3
-
8
Lateral Raise (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Yoga
1
-
3A
Band Pull Apart
2
20 reps
-
3B
Dip (Bodyweight)
2
AMRAP
-
3C
Pull-Up (Bodyweight)
2
AMRAP
-
3D
Lunge (Bodyweight)
2
AMRAP
-
4
Overhead Press (Barbell)
3
-
5A
Seated Overhead Press (Dumbbell)
3
-
5B
Couch Stretch with Reachovers
2
AMRAP
-
6
Push Up
3
5-10 reps
-
7
Russian Twist
3
-
8
Lateral Raise (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Yoga
1
-
3A
Band Pull Apart
2
20 reps
-
3B
Dip (Bodyweight)
2
AMRAP
-
3C
Pull-Up (Bodyweight)
2
AMRAP
-
3D
Lunge (Bodyweight)
2
AMRAP
-
4
Overhead Press (Barbell)
3
-
5A
Seated Overhead Press (Dumbbell)
3
-
5B
Couch Stretch with Reachovers
2
AMRAP
-
6
Push Up
3
5-10 reps
-
7
Russian Twist
3
-
8
Lateral Raise (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Yoga
1
-
3A
Band Pull Apart
2
20 reps
-
3B
Dip (Bodyweight)
2
AMRAP
-
3C
Pull-Up (Bodyweight)
2
AMRAP
-
3D
Lunge (Bodyweight)
2
AMRAP
-
4
Overhead Press (Barbell)
3
-
5A
Seated Overhead Press (Dumbbell)
3
-
5B
Couch Stretch with Reachovers
2
AMRAP
-
6
Push Up
3
5-10 reps
-
7
Russian Twist
3
-
8
Lateral Raise (Dumbbell)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Yoga
1
10 mins
-
3A
Dip (Bodyweight)
3
AMRAP
-
3B
Pull-Up (Bodyweight)
3
AMRAP
-
3C
Lunge (Bodyweight)
3
AMRAP
-
4
Kroc Row
3
-
5
Chest Supported Row (Machine)
3
-
6
Bicep Curl (EZ Bar)
4
-
7A
Power Shrug
3
-
7B
Hammer Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Yoga
1
10 mins
-
3A
Dip (Bodyweight)
3
AMRAP
-
3B
Pull-Up (Bodyweight)
3
AMRAP
-
3C
Lunge (Bodyweight)
3
AMRAP
-
4
Barbell Row
3
-
5
Chest Supported Row (Machine)
3
-
6
Power Shrug
3
-
7
Bicep Curl (EZ Bar)
4
-
8
Reverse Bicep Curl (EZ Bar)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Yoga
1
10 mins
-
3A
Dip (Bodyweight)
3
AMRAP
-
3B
Pull-Up (Bodyweight)
3
AMRAP
-
3C
Lunge (Bodyweight)
3
AMRAP
-
4
Barbell Row
3
-
5
Chest Supported Row (Machine)
3
-
6
Power Shrug
3
-
7
Bicep Curl (EZ Bar)
4
-
8
Reverse Bicep Curl (EZ Bar)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Yoga
1
10 mins
-
3A
Dip (Bodyweight)
3
AMRAP
-
3B
Pull-Up (Bodyweight)
3
AMRAP
-
3C
Lunge (Bodyweight)
3
AMRAP
-
4
Barbell Row
3
-
5
Chest Supported Row (Machine)
3
-
6
Power Shrug
3
-
7
Bicep Curl (EZ Bar)
4
-
8
Reverse Bicep Curl (EZ Bar)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Yoga
1
10 mins
-
3A
Dip (Bodyweight)
3
AMRAP
-
3B
Pull-Up (Bodyweight)
3
AMRAP
-
3C
Lunge (Bodyweight)
3
AMRAP
-
4
Barbell Row
3
-
5
Chest Supported Row (Machine)
3
-
6
Power Shrug
3
-
7
Bicep Curl (EZ Bar)
4
-
8
Reverse Bicep Curl (EZ Bar)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Yoga
1
10 mins
-
3A
Dip (Bodyweight)
3
AMRAP
-
3B
Pull-Up (Bodyweight)
3
AMRAP
-
3C
Lunge (Bodyweight)
3
AMRAP
-
4
Barbell Row
3
-
5
Chest Supported Row (Machine)
3
-
6
Power Shrug
3
-
7
Bicep Curl (EZ Bar)
4
-
8
Reverse Bicep Curl (EZ Bar)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Yoga
1
10 mins
-
3A
Dip (Bodyweight)
3
AMRAP
-
3B
Pull-Up (Bodyweight)
3
AMRAP
-
3C
Lunge (Bodyweight)
3
AMRAP
-
4
Barbell Row
3
-
5
Chest Supported Row (Machine)
3
-
6
Power Shrug
3
-
7
Bicep Curl (EZ Bar)
4
-
8
Reverse Bicep Curl (EZ Bar)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Yoga
1
10 mins
-
3A
Dip (Bodyweight)
3
AMRAP
-
3B
Pull-Up (Bodyweight)
3
AMRAP
-
3C
Lunge (Bodyweight)
3
AMRAP
-
4
Barbell Row
3
-
5
Chest Supported Row (Machine)
3
-
6
Power Shrug
3
-
7
Bicep Curl (EZ Bar)
4
-
8
Reverse Bicep Curl (EZ Bar)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Run
1
8 mins
-
1B
Yoga
1
10 mins
-
1C
Dip (Bodyweight)
3
AMRAP
-
1D
Pull-Up (Bodyweight)
3
AMRAP
-
1E
Lunge (Bodyweight)
3
AMRAP
-
2
Bench Press (Barbell)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
3
Chest Fly (Cable)
3
10-20 reps
-
4A
Push Up
3
5 reps
-
4B
Lying Leg Raise
3
20 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Run
1
8 mins
-
1B
Yoga
1
10 mins
-
1C
Dip (Bodyweight)
3
AMRAP
-
1D
Pull-Up (Bodyweight)
3
AMRAP
-
1E
Lunge (Bodyweight)
3
AMRAP
-
2
Bench Press (Barbell)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
3
Chest Fly (Cable)
3
10-20 reps
-
4A
Push Up
3
5 reps
-
4B
Lying Leg Raise
3
20 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Run
1
8 mins
-
1B
Yoga
1
10 mins
-
1C
Dip (Bodyweight)
3
AMRAP
-
1D
Pull-Up (Bodyweight)
3
AMRAP
-
1E
Lunge (Bodyweight)
3
AMRAP
-
2
Bench Press (Barbell)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
3
Chest Fly (Cable)
3
10-20 reps
-
4A
Push Up
3
5 reps
-
4B
Lying Leg Raise
3
20 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Run
1
8 mins
-
1B
Yoga
1
10 mins
-
1C
Dip (Bodyweight)
3
AMRAP
-
1D
Pull-Up (Bodyweight)
3
AMRAP
-
1E
Lunge (Bodyweight)
3
AMRAP
-
2
Bench Press (Barbell)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
3
Chest Fly (Cable)
3
10-20 reps
-
4A
Push Up
3
5 reps
-
4B
Lying Leg Raise
3
20 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Run
1
8 mins
-
1B
Yoga
1
10 mins
-
1C
Dip (Bodyweight)
3
AMRAP
-
1D
Pull-Up (Bodyweight)
3
AMRAP
-
1E
Lunge (Bodyweight)
3
AMRAP
-
2
Bench Press (Barbell)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
3
Chest Fly (Cable)
3
10-20 reps
-
4A
Push Up
3
5 reps
-
4B
Lying Leg Raise
3
20 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Run
1
8 mins
-
1B
Yoga
1
10 mins
-
1C
Dip (Bodyweight)
3
AMRAP
-
1D
Pull-Up (Bodyweight)
3
AMRAP
-
1E
Lunge (Bodyweight)
3
AMRAP
-
2
Bench Press (Barbell)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
3
Chest Fly (Cable)
3
10-20 reps
-
4A
Push Up
3
5 reps
-
4B
Lying Leg Raise
3
20 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Run
1
8 mins
-
1B
Yoga
1
10 mins
-
1C
Dip (Bodyweight)
3
AMRAP
-
1D
Pull-Up (Bodyweight)
3
AMRAP
-
1E
Lunge (Bodyweight)
3
AMRAP
-
2
Bench Press (Barbell)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
3
Chest Fly (Cable)
3
10-20 reps
-
4A
Push Up
3
5 reps
-
4B
Lying Leg Raise
3
20 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Run
1
8 mins
-
1B
Yoga
1
10 mins
-
1C
Dip (Bodyweight)
3
AMRAP
-
1D
Pull-Up (Bodyweight)
3
AMRAP
-
1E
Lunge (Bodyweight)
3
AMRAP
-
2
Bench Press (Barbell)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
3
Chest Fly (Cable)
3
10-20 reps
-
4A
Push Up
3
5 reps
-
4B
Lying Leg Raise
3
20 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Walking Lunge
3
20 reps
-
3
Kettlebell Swing
3
10-20 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
5
Hamstring Curl
3
12 reps
-
6
Calf Raise (Leg Press)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Walking Lunge
3
20 reps
-
3
Kettlebell Swing
3
10-20 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
5
Hamstring Curl
3
12 reps
-
6
Calf Raise (Leg Press)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Walking Lunge
3
20 reps
-
3
Kettlebell Swing
3
10-20 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
5
Hamstring Curl
3
12 reps
-
6
Calf Raise (Leg Press)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Walking Lunge
3
20 reps
-
3
Kettlebell Swing
3
10-20 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
5
Hamstring Curl
3
12 reps
-
6
Calf Raise (Leg Press)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Walking Lunge
3
20 reps
-
3
Kettlebell Swing
3
10-20 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
5
Hamstring Curl
3
12 reps
-
6
Calf Raise (Leg Press)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Walking Lunge
3
20 reps
-
3
Kettlebell Swing
3
10-20 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
5
Hamstring Curl
3
12 reps
-
6
Calf Raise (Leg Press)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Walking Lunge
3
20 reps
-
3
Kettlebell Swing
3
10-20 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
5
Hamstring Curl
3
12 reps
-
6
Calf Raise (Leg Press)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Walking Lunge
3
20 reps
-
3
Kettlebell Swing
3
10-20 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
5
Hamstring Curl
3
12 reps
-
6
Calf Raise (Leg Press)
3
10-20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
2km Row1 Set
-
2
Yoga1 Set
-
3A
Band Pull Apart2 Sets
20 Reps
-
3B
Dip (Bodyweight)2 Sets
AMRAP
-
3C
Pull-Up (Bodyweight)2 Sets
AMRAP
-
3D
Lunge (Bodyweight)2 Sets
AMRAP
-
4
Overhead Press (Barbell)3 Sets
-
5A
Seated Overhead Press (Dumbbell)3 Sets
-
5B
Couch Stretch with Reachovers2 Sets
AMRAP
-
6
Push Up3 Sets
5-10 Reps
-
7
Russian Twist3 Sets
-
8
Lateral Raise (Dumbbell)3 Sets
10-20 Reps
-
Day 3
1A
Run1 Set
8 mins
-
1B
Yoga1 Set
10 mins
-
1C
Dip (Bodyweight)3 Sets
AMRAP
-
1D
Pull-Up (Bodyweight)3 Sets
AMRAP
-
1E
Lunge (Bodyweight)3 Sets
AMRAP
-
2
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
5-10 Reps
@6
@6.5
@7
@8
3
Chest Fly (Cable)3 Sets
10-20 Reps
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4A
Push Up3 Sets
5 Reps
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4B
Lying Leg Raise3 Sets
20 Reps
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5
Tricep Rope Push Down (Cable)4 Sets
12 Reps
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6
Overhead Tricep Extension (Cable)4 Sets
12 Reps
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Day 4
1
Walk1 Set
10 mins
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2
Walking Lunge3 Sets
20 Reps
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3
Kettlebell Swing3 Sets
10-20 Reps
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4
Farmer's Walk (Weighted)3 Sets
1 mins
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5
Hamstring Curl3 Sets
12 Reps
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6
Calf Raise (Leg Press)3 Sets
10-20 Reps
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Day 2
1
Walk1 Set
10 mins
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2
Yoga1 Set
10 mins
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3A
Dip (Bodyweight)3 Sets
AMRAP
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3B
Pull-Up (Bodyweight)3 Sets
AMRAP
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3C
Lunge (Bodyweight)3 Sets
AMRAP
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4
Kroc Row3 Sets
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5
Chest Supported Row (Machine)3 Sets
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6
Bicep Curl (EZ Bar)4 Sets
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7A
Power Shrug3 Sets
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7B
Hammer Curl3 Sets
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