Program Description
A program that attempts to balance power/agility, strength, and cardio. Not for the faint of heart.
Program Overview
- LevelAdvanced
- GoalAthletics, Bodybuilding, Powerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length7 weeks
- Time Per Workout90 minutes
- CreatedJan 01, 2026 08:11
- Last EditedJan 01, 2026 10:37
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.4%
Quadriceps
10.3%
Chest
9.7%
Upper Back
9.2%
Abs
9.1%
Triceps
8.5%
Hamstrings
8.3%
Glutes
7.5%
Rear Delts
4.4%
Lats
4.1%
Forearms
3.6%
Biceps
3.2%
Adductors
1.9%
Cardio
1.8%
Middle Delts
1.8%
Lower Back
1.8%
Other
1.8%
Calves
1.8%
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ON THE BOOSTCAMP APP FOR FREE
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
10 reps
-
2
Bench Press (Barbell)
1
4
1 reps
3 reps
85%
75%
3
Barbell Row
3
10 reps
50%
4
Bottoms-Up KB Press
3
10 reps
50%
5
Chin-Up (Weighted)
3
10 reps
-
6
Knee Tuck Pushup
2
AMRAP
RPE 9
7
Farmer's Walk (Weighted)
3
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
10 reps
-
2
Bench Press (Barbell)
1
4
1 reps
3 reps
87.5%
77.5%
3
Barbell Row
3
8 reps
55%
4
Bottoms-Up KB Press
4
8 reps
55%
5
Chin-Up (Weighted)
3
8 reps
10%
6
Knee Tuck Pushup
2
AMRAP
RPE 9
7
Farmer's Walk (Weighted)
3
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
10 reps
-
2
Bench Press (Barbell)
1
4
1 reps
3 reps
90%
80%
3
Barbell Row
5
5 reps
60%
4
Bottoms-Up KB Press
5
5 reps
60%
5
Chin-Up (Weighted)
3
7 reps
20%
6
Knee Tuck Pushup
2
AMRAP
RPE 9
7
Farmer's Walk (Weighted)
3
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
10 reps
-
2
Bench Press (Barbell)
1
4
1 reps
3 reps
92.5%
82.5%
3
Barbell Row
5
5 reps
65%
4
Bottoms-Up KB Press
5
5 reps
65%
5
Chin-Up (Weighted)
3
6 reps
30%
6
Knee Tuck Pushup
2
AMRAP
RPE 9
7
Farmer's Walk (Weighted)
3
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
10 reps
-
2
Bench Press (Barbell)
1
4
1 reps
3 reps
95%
85%
3
Barbell Row
5
4 reps
70%
4
Bottoms-Up KB Press
5
4 reps
70%
5
Chin-Up (Weighted)
3
5 reps
40%
6
Knee Tuck Pushup
2
AMRAP
RPE 9
7
Farmer's Walk (Weighted)
3
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
10 reps
-
2
Bench Press (Barbell)
1
3
1 reps
3 reps
-
80%
3
Barbell Row
5
3 reps
75%
4
Bottoms-Up KB Press
5
3 reps
75%
5
Chin-Up (Weighted)
3
4 reps
50%
6
Knee Tuck Pushup
2
AMRAP
RPE 9
7
Farmer's Walk (Weighted)
3
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
10 reps
-
2
Bench Press (Barbell)
3
3 reps
60%
3
Barbell Row
2
20 reps
-
4
Bottoms-Up KB Press
2
20 reps
-
5
Chin-Up (Weighted)
3
4 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60-90 mins
-
2
Chest Fly (Cable)
3
12-15 reps
-
3
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
GHD Sit Up
5
8-10 reps
-
6
Kettlebell Front Rack March
5
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60-90 mins
-
2
Chest Fly (Cable)
3
12-15 reps
-
3
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
GHD Sit Up
5
8-10 reps
-
6
Kettlebell Front Rack March
5
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60-90 mins
-
2
Chest Fly (Cable)
3
12-15 reps
-
3
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
GHD Sit Up
5
8-10 reps
-
6
Kettlebell Front Rack March
5
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60-90 mins
-
2
Chest Fly (Cable)
3
12-15 reps
-
3
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
GHD Sit Up
5
8-10 reps
-
6
Kettlebell Front Rack March
5
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60-90 mins
-
2
Chest Fly (Cable)
3
12-15 reps
-
3
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
GHD Sit Up
5
8-10 reps
-
6
Kettlebell Front Rack March
5
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60-90 mins
-
2
Chest Fly (Cable)
3
12-15 reps
-
3
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
GHD Sit Up
5
8-10 reps
-
6
Kettlebell Front Rack March
5
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60-90 mins
-
2
Chest Fly (Cable)
3
12-15 reps
-
3
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
GHD Sit Up
5
8-10 reps
-
6
Kettlebell Front Rack March
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10 reps
-
2
Lateral Med Ball Throw
3
10 reps
-
3
Squat (Barbell)
1
3
1 reps
3 reps
80%
75%
4
Power Shrug
3
5 reps
60%
5
Bench Press (Barbell)
3
8 reps
60%
6
Quad Extension
3
8 reps
60%
7
Hamstring Curl
3
8 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10 reps
-
2
Lateral Med Ball Throw
3
10 reps
-
3
Squat (Barbell)
1
3
1 reps
3 reps
82.5%
77.5%
4
Power Shrug
3
5 reps
65%
5
Bench Press (Barbell)
3
8 reps
62.5%
6
Quad Extension
3
8 reps
62.5%
7
Hamstring Curl
3
8 reps
62.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10 reps
-
2
Lateral Med Ball Throw
3
10 reps
-
3
Squat (Barbell)
1
3
1 reps
3 reps
85%
80%
4
Power Shrug
3
5 reps
70%
5
Bench Press (Barbell)
3
8 reps
65%
6
Quad Extension
3
8 reps
65%
7
Hamstring Curl
3
8 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10 reps
-
2
Lateral Med Ball Throw
3
10 reps
-
3
Squat (Barbell)
1
3
1 reps
3 reps
87.5%
82.5%
4
Power Shrug
4
4 reps
75%
5
Bench Press (Barbell)
3
7 reps
67.5%
6
Quad Extension
3
7 reps
67.5%
7
Hamstring Curl
3
7 reps
67.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10 reps
-
2
Lateral Med Ball Throw
3
10 reps
-
3
Squat (Barbell)
1
3
1 reps
3 reps
90%
85%
4
Power Shrug
3
3 reps
80%
5
Bench Press (Barbell)
3
6 reps
70%
6
Hamstring Curl
3
6 reps
70%
7
Quad Extension
3
6 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10 reps
-
2
Lateral Med Ball Throw
3
10 reps
-
3
Squat (Barbell)
1
2
1 reps
3 reps
-
75%
4
Power Shrug
1
1 reps
-
5
Bench Press (Barbell)
3
6 reps
75%
6
Quad Extension
3
6 reps
75%
7
Hamstring Curl
3
6 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10 reps
-
2
Lateral Med Ball Throw
3
10 reps
-
3
Squat (Barbell)
3
3 reps
60%
4
Power Shrug
3
5 reps
40%
5
Bench Press (Barbell)
2
8 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60-90 mins
-
2
Face Away Cable Curl
1
12-15 reps
-
3
Tricep Extension (Cable)
1
12-15 reps
-
4
Suitcase Carry
3
1 mins
-
5
Plank with Shoulder Taps
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60-90 mins
-
2
Face Away Cable Curl
1
12-15 reps
-
3
Tricep Extension (Cable)
1
12-15 reps
-
4
Suitcase Carry
3
1 mins
-
5
Plank with Shoulder Taps
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60-90 mins
-
2
Face Away Cable Curl
1
12-15 reps
-
3
Tricep Extension (Cable)
1
12-15 reps
-
4
Suitcase Carry
3
1 mins
-
5
Plank with Shoulder Taps
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60-90 mins
-
2
Face Away Cable Curl
1
12-15 reps
-
3
Tricep Extension (Cable)
1
12-15 reps
-
4
Suitcase Carry
3
1 mins
-
5
Plank with Shoulder Taps
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60-90 mins
-
2
Face Away Cable Curl
1
12-15 reps
-
3
Tricep Extension (Cable)
1
12-15 reps
-
4
Suitcase Carry
3
1 mins
-
5
Plank with Shoulder Taps
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60-90 mins
-
2
Face Away Cable Curl
1
12-15 reps
-
3
Tricep Extension (Cable)
1
12-15 reps
-
4
Suitcase Carry
3
1 mins
-
5
Plank with Shoulder Taps
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60-90 mins
-
2
Face Away Cable Curl
1
12-15 reps
-
3
Tricep Extension (Cable)
1
12-15 reps
-
4
Suitcase Carry
3
1 mins
-
5
Plank with Shoulder Taps
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
-
2
Deadlift (Barbell)
1
3
1 reps
5 reps
80%
60%
3
Squat (Barbell)
3
6 reps
65%
4
Plate Lateral Raise
3
10-15 reps
RPE 8
5
Bear Crawl
3
1.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
-
2
Deadlift (Barbell)
1
3
1 reps
5 reps
82.5%
65%
3
Squat (Barbell)
3
6 reps
67.5%
4
Plate Lateral Raise
3
10-15 reps
RPE 8
5
Bear Crawl
3
1.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
-
2
Deadlift (Barbell)
1
3
1 reps
4 reps
85%
70%
3
Squat (Barbell)
3
5 reps
70%
4
Plate Lateral Raise
3
10-15 reps
RPE 8
5
Bear Crawl
3
1.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
-
2
Deadlift (Barbell)
1
3
1 reps
3 reps
87.5%
75%
3
Squat (Barbell)
3
5 reps
72.5%
4
Plate Lateral Raise
3
10-15 reps
RPE 8
5
Bear Crawl
3
1.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
-
2
Deadlift (Barbell)
1
3
1 reps
3 reps
90%
80%
3
Squat (Barbell)
3
5 reps
75%
4
Plate Lateral Raise
3
10-15 reps
RPE 8
5
Bear Crawl
3
1.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
-
2
Deadlift (Barbell)
1
1 reps
-
3
Squat (Barbell)
3
4 reps
65%
4
Plate Lateral Raise
3
10-15 reps
RPE 8
5
Bear Crawl
3
1.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
-
2
Deadlift (Barbell)
3
3 reps
60%
3
Squat (Barbell)
2
5 reps
50%
4
Bear Crawl
3
1.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60-90 mins
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
6
Standing Hip Flexor Raise
3
12-15 reps
-
7
Calf Raise (Bodyweight)
3
12-15 reps
-
8
Tib Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60-90 mins
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
6
Standing Hip Flexor Raise
3
12-15 reps
-
7
Calf Raise (Bodyweight)
3
12-15 reps
-
8
Tib Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60-90 mins
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
6
Standing Hip Flexor Raise
3
12-15 reps
-
7
Calf Raise (Bodyweight)
3
12-15 reps
-
8
Tib Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60-90 mins
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
6
Standing Hip Flexor Raise
3
12-15 reps
-
7
Calf Raise (Bodyweight)
3
12-15 reps
-
8
Tib Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60-90 mins
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
6
Standing Hip Flexor Raise
3
12-15 reps
-
7
Calf Raise (Bodyweight)
3
12-15 reps
-
8
Tib Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60-90 mins
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
6
Standing Hip Flexor Raise
3
12-15 reps
-
7
Calf Raise (Bodyweight)
3
12-15 reps
-
8
Tib Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60-90 mins
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
6
Standing Hip Flexor Raise
3
12-15 reps
-
7
Calf Raise (Bodyweight)
3
12-15 reps
-
8
Tib Raise
3
12-15 reps
-
Week 1
1 / 7 Weeks
Day 1
1
Lying Chest Pass Med Ball Throw3 Sets
10 Reps
-
2
Bench Press (Barbell)1 Set
4 Sets
1 Reps
3 Reps
85%
75%
3
Barbell Row3 Sets
10 Reps
50%
4
Bottoms-Up KB Press3 Sets
10 Reps
50%
5
Chin-Up (Weighted)3 Sets
10 Reps
-
6
Knee Tuck Pushup2 Sets
AMRAP
@9
7
Farmer's Walk (Weighted)3 Sets
1.5 mins
-
Day 2
1
Cardio (Zone 2)1 Set
60-90 mins
-
2
Chest Fly (Cable)3 Sets
12-15 Reps
-
3
Single Arm Rear Delt Cable Fly3 Sets
12-15 Reps
-
4
Lateral Raise (Cable)3 Sets
12-15 Reps
-
5
GHD Sit Up1 Set
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
-
6
Kettlebell Front Rack March1 Set
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
-
Day 3
1
Med Ball Slam3 Sets
10 Reps
-
2
Lateral Med Ball Throw3 Sets
10 Reps
-
3
Squat (Barbell)1 Set
3 Sets
1 Reps
3 Reps
80%
75%
4
Power Shrug3 Sets
5 Reps
60%
5
Bench Press (Barbell)3 Sets
8 Reps
60%
6
Quad Extension3 Sets
8 Reps
60%
7
Hamstring Curl3 Sets
8 Reps
60%
Day 4
1
Cardio (Zone 2)1 Set
60-90 mins
-
2
Face Away Cable Curl1 Set
12-15 Reps
-
3
Tricep Extension (Cable)1 Set
12-15 Reps
-
4
Suitcase Carry3 Sets
1 mins
-
5
Plank with Shoulder Taps3 Sets
20 Reps
@9
Day 5
1
Kettlebell Swing3 Sets
10 Reps
-
2
Deadlift (Barbell)1 Set
3 Sets
1 Reps
5 Reps
80%
60%
3
Squat (Barbell)3 Sets
6 Reps
65%
4
Plate Lateral Raise3 Sets
10-15 Reps
@8
5
Bear Crawl3 Sets
1.5 mins
-
Day 6
1
Cardio (Zone 2)1 Set
60-90 mins
-
2
Hammer Curl (Dumbbell)3 Sets
12-15 Reps
-
3
Tricep Pushdown (Cable)3 Sets
12-15 Reps
-
4
Chest Fly (Cable)3 Sets
12-15 Reps
-
5
Single Arm Rear Delt Cable Fly3 Sets
12-15 Reps
-
6
Standing Hip Flexor Raise1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
7
Calf Raise (Bodyweight)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
8
Tib Raise1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-