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BoostcampPNG

ACRO 1

by Peter F.
21 athletes joined

Program Description

Gain Strength and stability through a 3 days a week program for Acro/Tumbling. Each session should last an hour and a half.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 21, 2024 08:27
  • Last Edited
    Jan 10, 2025 05:27

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.6%
Quadriceps
12.9%
Lats
9.7%
Abs
9.4%
Upper Back
7.8%
Lower Back
7.3%
Hamstrings
6.4%
Front Delts
5.7%
Biceps
4.6%
Middle Delts
4.6%
Triceps
3.6%
Full-Body
3.3%
Chest
3.1%
Adductors
2.9%
Calves
2.3%
Rear Delts
1.4%
Forearms
0.3%
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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
Sumo Squat
3
1
5 reps
3 reps
70%
72%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Standing Calf Raise
3
20 reps
RPE 9
4
Hanging Leg Raise
3
20 reps
-
5
Trapbar Lopsided Carry
1
1
1
1 reps
1 reps
1 reps
RPE 9.5
RPE 9
RPE 8.5
6
1 Arm Overhead Carry
2
1 reps
RPE 8.5
7
Spider Curl
1
1
12 reps
12 reps
RPE 8.5
RPE 8
8
Plank
2
1-1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
1
5 reps
3 reps
72%
75%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Standing Calf Raise
3
20 reps
RPE 9
4
Hanging Leg Raise
3
22 reps
-
5
Trapbar Lopsided Carry
1
1
1
1 reps
1 reps
1 reps
RPE 9.5
RPE 9
RPE 8.5
6
1 Arm Overhead Carry
2
1 reps
RPE 8.5
7
Spider Curl
1
1
12 reps
12 reps
RPE 9
RPE 8.5
8
Plank
1
1
1.2-1.7 mins
1-1.5 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
1
5 reps
3 reps
75%
78%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Standing Calf Raise
3
20 reps
RPE 9
4
Hanging Leg Raise
3
25 reps
-
5
Trapbar Lopsided Carry
1
1
1
1 reps
1 reps
1 reps
RPE 9.5
RPE 9
RPE 8.5
6
1 Arm Overhead Carry
2
1 reps
RPE 8.5
7
Spider Curl
1
1
12 reps
12 reps
RPE 8.5
RPE 8
8
Plank
2
1.2-1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
1
5 reps
3 reps
78%
80%
2
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
8 reps
RPE 7.5
RPE 8
3
Standing Calf Raise
3
20 reps
RPE 9
4
Hanging Leg Raise
3
28 reps
-
5
Trapbar Lopsided Carry
1
1
1
1 reps
1 reps
1 reps
RPE 9.5
RPE 9
RPE 8.5
6
1 Arm Overhead Carry
2
1 reps
RPE 8.5
7
Spider Curl
2
12 reps
RPE 8.5
8
Plank
1
1
1.5-2 mins
1.2-1.7 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
1
5 reps
3 reps
80%
82%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Standing Calf Raise
3
20 reps
RPE 9
4
Hanging Leg Raise
3
30 reps
-
5
Trapbar Lopsided Carry
1
1
1
1 reps
1 reps
1 reps
RPE 9.5
RPE 9
RPE 8.5
6
1 Arm Overhead Carry
2
1 reps
RPE 8.5
7
Spider Curl
2
12 reps
RPE 9
8
Plank
1
1
1
1.5-2 mins
1.2-1.7 mins
1-1.5 mins
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
1
5 reps
3 reps
80%
82%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Standing Calf Raise
3
20 reps
RPE 9
4
Hanging Leg Raise
3
32 reps
-
5
Trapbar Lopsided Carry
1
1
1
1 reps
1 reps
1 reps
RPE 9.5
RPE 9
RPE 8.5
6
1 Arm Overhead Carry
2
1 reps
RPE 8.5
7
Spider Curl
2
12 reps
RPE 9
8
Plank
1
1
1
1.7-2.5 mins
1.5-2 mins
1.2-1.7 mins
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
2
2
5 reps
3 reps
1 reps
80%
85%
90%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Standing Calf Raise
3
20 reps
RPE 9
4
Hanging Leg Raise
3
35 reps
-
5
Trapbar Lopsided Carry
1
1
1
1 reps
1 reps
1 reps
RPE 9.5
RPE 9
RPE 8.5
6
1 Arm Overhead Carry
2
1 reps
RPE 8.5
7
Spider Curl
2
12 reps
RPE 9
8
Plank
1
1
1
2-3 mins
1.5-2.5 mins
1-2 mins
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
1
1
1
1 reps
1 reps
1 reps
1 reps
50%
75%
85%
100%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Standing Calf Raise
3
20 reps
RPE 9
4
Hanging Leg Raise
1
10000 reps
100%
5
Trapbar Lopsided Carry
1
1
1
1 reps
1 reps
1 reps
RPE 9.5
RPE 9
RPE 8.5
6
1 Arm Overhead Carry
2
1 reps
RPE 8.5
7
Spider Curl
2
1
12 reps
6 reps
RPE 9
RPE 8.5
8
Plank
1
10000 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
1
8 reps
5 reps
RPE 7
RPE 7
2
Alternating Incline Bench
3
6 reps
RPE 7.5
3
Deadlift (Barbell)
3
1
5 reps
3 reps
70%
72%
4
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
5
Bent Over Row (Barbell)
3
8 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
7
Face Pull
2
15 reps
RPE 7.5
8
Superman
1
1
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
1 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9
RPE 8.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
1
8 reps
5 reps
RPE 7.5
RPE 8
2
Alternating Incline Bench
3
6 reps
RPE 7.5
3
Deadlift (Barbell)
3
1
5 reps
3 reps
75%
78%
4
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
5
Bent Over Row (Barbell)
3
8 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
7
Face Pull
2
15 reps
RPE 7.5
8
Superman
1
1
1
1
1
1
1
1
1
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
1 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9
RPE 8.5
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
1
8 reps
5 reps
RPE 7.5
RPE 8
2
Alternating Incline Bench
3
6 reps
RPE 7.5
3
Deadlift (Barbell)
3
1
5 reps
3 reps
78%
80%
4
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
5
Bent Over Row (Barbell)
3
8 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
7
Face Pull
2
15 reps
RPE 7.5
8
Superman
1
1
1
1
1
1
1
1
1
1
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
3 reps
1 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9
RPE 8.5
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
1
8 reps
5 reps
RPE 7.5
RPE 8
2
Alternating Incline Bench
3
6 reps
RPE 7.5
3
Deadlift (Barbell)
3
1
5 reps
3 reps
80%
82%
4
Lat Pulldown (Single Arm)
3
10 reps
RPE 8.5
5
Bent Over Row (Barbell)
3
8 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
7
Face Pull
2
15 reps
RPE 7.5
8
Superman
1
1
1
1
1
1
1
1
1
1
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
3 reps
1 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9
RPE 8.5
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
1
8 reps
5 reps
RPE 8
RPE 8.5
2
Alternating Incline Bench
3
6 reps
RPE 7.5
3
Deadlift (Barbell)
3
1
5 reps
3 reps
82%
85%
4
Lat Pulldown (Single Arm)
3
10 reps
RPE 8.5
5
Bent Over Row (Barbell)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
7
Face Pull
2
15 reps
RPE 7.5
8
Superman
1
1
1
1
1
1
1
1
1
1
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
3 reps
1 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9
RPE 8.5
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
1
8 reps
5 reps
RPE 8
RPE 8.5
2
Alternating Incline Bench
3
6 reps
RPE 7.5
3
Deadlift (Barbell)
3
1
5 reps
3 reps
82%
85%
4
Lat Pulldown (Single Arm)
3
10 reps
RPE 8.5
5
Bent Over Row (Barbell)
3
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
7
Face Pull
2
15 reps
RPE 7.5
8
Superman
1
1
1
1
1
1
1
1
1
1
1
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
8 reps
5 reps
3 reps
1 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9
RPE 8.5
RPE 8
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
1
1
8 reps
5 reps
3 reps
RPE 8
RPE 8.5
RPE 9
2
Alternating Incline Bench
3
6 reps
RPE 8
3
Deadlift (Barbell)
1
2
2
5 reps
3 reps
1 reps
82%
85%
90%
4
Lat Pulldown (Single Arm)
1
2
10 reps
10 reps
RPE 8.5
RPE 9
5
Bent Over Row (Barbell)
3
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
7
Face Pull
2
15 reps
RPE 7.5
8
Superman
1
1
1
1
1
1
1
1
1
1
1
1
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
12 reps
10 reps
8 reps
5 reps
3 reps
1 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9
RPE 8.5
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
1
8 reps
5 reps
3 reps
3 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Alternating Incline Bench
3
6 reps
RPE 8
3
Deadlift (Barbell)
1
1
1
1
1 reps
1 reps
1 reps
1 reps
50%
75%
85%
100%
4
Lat Pulldown (Single Arm)
1
2
10 reps
10 reps
RPE 8.5
RPE 9
5
Bent Over Row (Barbell)
3
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
7
Face Pull
2
15 reps
RPE 7.5
8
Superman
1
1
1
1
1
1
1
1
1
1
1
50 reps
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
1 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9
RPE 8.5
RPE 8
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
6 reps
3 reps
RPE 7
RPE 7.5
2
Lateral Lunge
1
2
12 reps
12 reps
RPE 6.5
RPE 7
3
Pogo Hop
3
12 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
6 reps
RPE 7.5
5
Russian Twist
3
20 reps
RPE 8
6
Cable Crunch
2
12 reps
RPE 9
7
Side Crunch (Cable)
2
12 reps
RPE 9
8
Dip (Bodyweight)
3
8 reps
RPE 8
9
Pull-Up (Bodyweight)
1
1
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
6 reps
3 reps
RPE 7
RPE 7.5
2
Lateral Lunge
1
2
12 reps
12 reps
RPE 6.5
RPE 7
3
Pogo Hop
3
12 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
6 reps
RPE 7.5
5
Russian Twist
3
20 reps
RPE 8
6
Cable Crunch
2
12 reps
RPE 9
7
Side Crunch (Cable)
2
12 reps
RPE 9
8
Dip (Bodyweight)
3
8 reps
RPE 8
9
Pull-Up (Bodyweight)
1
1
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
6 reps
3 reps
RPE 8
RPE 8.5
2
Lateral Lunge
1
2
12 reps
12 reps
RPE 6.5
RPE 7
3
Pogo Hop
3
12 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
6 reps
RPE 7.5
5
Russian Twist
3
20 reps
RPE 8
6
Cable Crunch
2
12 reps
RPE 9
7
Side Crunch (Cable)
2
12 reps
RPE 9
8
Dip (Bodyweight)
3
8 reps
RPE 8
9
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
6 reps
3 reps
RPE 8.5
RPE 9
2
Lateral Lunge
3
12 reps
RPE 7.5
3
Pogo Hop
3
12 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
6 reps
RPE 8
5
Russian Twist
3
20 reps
RPE 8
6
Cable Crunch
2
12 reps
RPE 9
7
Side Crunch (Cable)
2
12 reps
RPE 9
8
Dip (Bodyweight)
3
8 reps
RPE 8
9
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
1
6 reps
3 reps
1 reps
RPE 8.5
RPE 9
RPE 9
2
Lateral Lunge
2
1
12 reps
12 reps
RPE 8
RPE 7.5
3
Pogo Hop
3
12 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 7.5
5
Russian Twist
3
20 reps
RPE 8
6
Cable Crunch
2
12 reps
RPE 9
7
Side Crunch (Cable)
2
12 reps
RPE 9
8
Dip (Bodyweight)
3
8 reps
RPE 8
9
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
1
6 reps
3 reps
1 reps
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Lunge
2
1
12 reps
12 reps
RPE 8
RPE 7.5
3
Pogo Hop
3
12 reps
RPE 9
4
Hip Thrust (Barbell)
2
2
6 reps
6 reps
RPE 8.5
RPE 8
5
Russian Twist
3
20 reps
RPE 8
6
Cable Crunch
2
12 reps
RPE 9
7
Side Crunch (Cable)
2
12 reps
RPE 9
8
Dip (Bodyweight)
3
8 reps
RPE 8
9
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
1
1
1
6 reps
3 reps
3 reps
1 reps
1 reps
RPE 8.5
RPE 8.5
RPE 9
RPE 9
RPE 9.5
2
Lateral Lunge
2
1
12 reps
12 reps
RPE 8.5
RPE 8
3
Pogo Hop
3
12 reps
RPE 9
4
Hip Thrust (Barbell)
3
1
6 reps
3 reps
RPE 8
RPE 9
5
Russian Twist
3
20 reps
RPE 8
6
Cable Crunch
2
12 reps
RPE 9
7
Side Crunch (Cable)
2
12 reps
RPE 9
8
Dip (Bodyweight)
3
8 reps
RPE 8
9
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1 reps
1 reps
1 reps
1 reps
50%
75%
85%
100%
2
Lateral Lunge
2
1
12 reps
12 reps
RPE 8.5
RPE 8
3
Pogo Hop
3
12 reps
RPE 9
4
Hip Thrust (Barbell)
1
1
1
1
1
2 reps
2 reps
1 reps
1 reps
3 reps
50%
75%
85%
100%
100%
5
Russian Twist
3
20 reps
RPE 8
6
Cable Crunch
2
12 reps
RPE 9
7
Side Crunch (Cable)
2
12 reps
RPE 9
8
Dip (Bodyweight)
3
8 reps
RPE 8
9
Pull-Up (Bodyweight)
1
100 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Sumo Squat
3 Sets
1 Set
5 Reps
3 Reps
70%
72%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7
3
Standing Calf Raise
3 Sets
20 Reps
@9
4
Hanging Leg Raise
3 Sets
20 Reps
-
5
Trapbar Lopsided Carry
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@9.5
@9
@8.5
6
1 Arm Overhead Carry
2 Sets
1 Reps
@8.5
7
Spider Curl
1 Set
1 Set
12 Reps
12 Reps
@8.5
@8
8
Plank
2 Sets
1-1.5 mins
-
Day 2
1
Seated Overhead Press (Dumbbell)
3 Sets
1 Set
8 Reps
5 Reps
@7
@7
2
Alternating Incline Bench
3 Sets
6 Reps
@7.5
3
Deadlift (Barbell)
3 Sets
1 Set
5 Reps
3 Reps
70%
72%
4
Lat Pulldown (Single Arm)
3 Sets
10 Reps
@8
5
Bent Over Row (Barbell)
3 Sets
8 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8.5
7
Face Pull
2 Sets
15 Reps
@7.5
8
Superman
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
35 Reps
30 Reps
25 Reps
20 Reps
15 Reps
10 Reps
5 Reps
1 Reps
@9.5
@9.5
@9.5
@9.5
@9.5
@9
@8.5
@8
Day 3
1
Front Squat (Barbell)
3 Sets
1 Set
6 Reps
3 Reps
@7
@7.5
2
Lateral Lunge
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
3
Pogo Hop
3 Sets
12 Reps
@8.5
4
Hip Thrust (Barbell)
3 Sets
6 Reps
@7.5
5
Russian Twist
3 Sets
20 Reps
@8
6
Cable Crunch
2 Sets
12 Reps
@9
7
Side Crunch (Cable)
2 Sets
12 Reps
@9
8
Dip (Bodyweight)
3 Sets
8 Reps
@8
9
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
-
-
-
-
-
-