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BoostcampPNG

Foundational Grit Metabolic Circuit

by Christien Churchill
1 athletes joined

Program Description

To gain muscle while becoming a more explosive athlete, perfect for athletes in the combat/power/tactical population, and recreational lifters. You build muscle and conditioning through density by lowering rest every 2 weeks from 1 minute between sets, 45 seconds, 30 seconds. Do 3 sets of 10, then move as quickly as possible to the next exercise.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 08, 2025 03:40
  • Last Edited
    Dec 24, 2025 06:14
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.5%
Upper Back
10%
Quadriceps
10%
Triceps
9.3%
Glutes
8.6%
Middle Delts
7.5%
Biceps
6.4%
Full-Body
6.1%
Abs
5.9%
Hamstrings
5.4%
Lats
5%
Lower Back
4.8%
Chest
3.2%
Other
1.8%
Olympic
1.8%
Adductors
1.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Upright Row (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Dumbbell Row
3
10 reps
RPE 8
7
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Upright Row (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Dumbbell Row
3
10 reps
RPE 8
7
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Upright Row (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Dumbbell Row
3
10 reps
RPE 8
7
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Upright Row (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Dumbbell Row
3
10 reps
RPE 8
7
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Upright Row (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Dumbbell Row
3
10 reps
RPE 8
7
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Upright Row (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Dumbbell Row
3
10 reps
RPE 8
7
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
5
3 reps
-
2
Clean Pull
5
5 reps
RPE 7
3
Behind-the-Neck Push Press
5
8 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
5
3 reps
-
2
Clean Pull
5
5 reps
RPE 7
3
Behind-the-Neck Push Press
5
8 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
5
3 reps
-
2
Clean Pull
5
5 reps
RPE 7
3
Behind-the-Neck Push Press
5
8 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
5
3 reps
-
2
Clean Pull
5
5 reps
RPE 7
3
Behind-the-Neck Push Press
5
8 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
5
3 reps
-
2
Clean Pull
5
5 reps
RPE 7
3
Behind-the-Neck Push Press
5
8 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
5
3 reps
-
2
Clean Pull
5
5 reps
RPE 7
3
Behind-the-Neck Push Press
5
8 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Upright Row (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Dumbbell Row
3
10 reps
RPE 8
7
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Upright Row (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Dumbbell Row
3
10 reps
RPE 8
7
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Upright Row (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Dumbbell Row
3
10 reps
RPE 8
7
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Upright Row (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Dumbbell Row
3
10 reps
RPE 8
7
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Upright Row (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Dumbbell Row
3
10 reps
RPE 8
7
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Upright Row (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Dumbbell Row
3
10 reps
RPE 8
7
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
2 DB Ski Swing
3
30 reps
RPE 8
2
Dumbbell High Pull
5
8 reps
RPE 8
3
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 8
4
Glute Bridge (Bodyweight)
3
20 reps
RPE 9.5
5
Hanging Leg Raise
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
2 DB Ski Swing
3
30 reps
RPE 8
2
Dumbbell High Pull
5
8 reps
RPE 8
3
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 8
4
Glute Bridge (Bodyweight)
3
20 reps
RPE 9.5
5
Hanging Leg Raise
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
2 DB Ski Swing
3
30 reps
RPE 8
2
Dumbbell High Pull
5
8 reps
RPE 8
3
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 8
4
Glute Bridge (Bodyweight)
3
20 reps
RPE 9.5
5
Hanging Leg Raise
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
2 DB Ski Swing
3
30 reps
RPE 8
2
Dumbbell High Pull
5
8 reps
RPE 8
3
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 8
4
Glute Bridge (Bodyweight)
3
20 reps
RPE 9.5
5
Hanging Leg Raise
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
2 DB Ski Swing
3
30 reps
RPE 8
2
Dumbbell High Pull
5
8 reps
RPE 8
3
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 8
4
Glute Bridge (Bodyweight)
3
20 reps
RPE 9.5
5
Hanging Leg Raise
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
2 DB Ski Swing
3
30 reps
RPE 8
2
Dumbbell High Pull
5
8 reps
RPE 8
3
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 8
4
Glute Bridge (Bodyweight)
3
20 reps
RPE 9.5
5
Hanging Leg Raise
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Upright Row (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Dumbbell Row
3
10 reps
RPE 8
7
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Upright Row (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Dumbbell Row
3
10 reps
RPE 8
7
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Upright Row (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Dumbbell Row
3
10 reps
RPE 8
7
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Upright Row (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Dumbbell Row
3
10 reps
RPE 8
7
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Upright Row (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Dumbbell Row
3
10 reps
RPE 8
7
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
10 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Upright Row (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Dumbbell Row
3
10 reps
RPE 8
7
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
10 reps
RPE 8
Week 1
1 / 6 Weeks
Day 4
1
2 DB Ski Swing
3 Sets
30 Reps
@8
2
Dumbbell High Pull
5 Sets
8 Reps
@8
3
Single Arm Push Press (Dumbbell)
3 Sets
8 Reps
@8
4
Glute Bridge (Bodyweight)
3 Sets
20 Reps
@9.5
5
Hanging Leg Raise
3 Sets
8 Reps
@9
Day 5
1
Back Squat
3 Sets
10 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Stiff Leg Deadlift (Dumbbell)
3 Sets
10 Reps
@8
4
Upright Row (Dumbbell)
3 Sets
10 Reps
@8
5
Overhead Press (Barbell)
3 Sets
10 Reps
@8
6
Dumbbell Row
3 Sets
10 Reps
@8
7
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
@8
8
Alternating Dumbbell Curl
3 Sets
10 Reps
@8
Day 3
1
Back Squat
3 Sets
10 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Stiff Leg Deadlift (Dumbbell)
3 Sets
10 Reps
@8
4
Upright Row (Dumbbell)
3 Sets
10 Reps
@8
5
Overhead Press (Barbell)
3 Sets
10 Reps
@8
6
Dumbbell Row
3 Sets
10 Reps
@8
7
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
@8
8
Alternating Dumbbell Curl
3 Sets
10 Reps
@8
Day 1
1
Back Squat
3 Sets
10 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Stiff Leg Deadlift (Dumbbell)
3 Sets
10 Reps
@8
4
Upright Row (Dumbbell)
3 Sets
10 Reps
@8
5
Overhead Press (Barbell)
3 Sets
10 Reps
@8
6
Dumbbell Row
3 Sets
10 Reps
@8
7
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
@8
8
Alternating Dumbbell Curl
3 Sets
10 Reps
@8
Day 2
1
Broad Jump
5 Sets
3 Reps
-
2
Clean Pull
5 Sets
5 Reps
@7
3
Behind-the-Neck Push Press
5 Sets
8 Reps
@8
4
Russian Twist (Dumbbell)
3 Sets
20 Reps
-