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Block 1

by D P.
1 athletes joined

Program Description

Strength base to build from. Exercises rotate between strength, hypertrophy, and endurance foci, and primary leg exercises alternate between deadlift and squat. This results in a two-week alternation between strength variations of squat and deadlift; this is intentional. Strength lift (6x3-6) antagonists should have 90 seconds rest between them, and 3 minutes between supersets. Hypertrophy lift (3x8-12) antagonists should have 60 seconds rest between them, and 2 minutes rest between supersets. Endurance lift (AMRAP) antagonists should not have any rest between them.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 12, 2024 04:06
  • Last Edited
    Jun 18, 2025 11:07

Summary

**Block 1** is a dynamic 6-week program designed to elevate your cardio game through a mix of sprinting and running workouts. With five training days each week, you'll engage in high-intensity sprint intervals and steady-state runs that challenge your endurance and speed. Expect to push your limits with targeted sessions that include hill sprints and Zone 2 runs, all requiring just your bodyweight. Get ready to transform your fitness and achieve your goals with this structured plan!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.2%
Abs
13.1%
Hamstrings
11%
Other
10.5%
Glutes
8%
Quadriceps
7.1%
Triceps
7%
Front Delts
6.5%
Lower Back
6.1%
Chest
5.8%
Middle Delts
5.4%
Lats
3.7%
Adductors
0.9%
Biceps
0.9%
Abductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
1A
Bench Press (Barbell)
6
3-6 reps
85%
1B
Pendlay Row
6
3-6 reps
85%
2A
Decline Crunch (Weighted)
6
3-6 reps
85%
2B
Russian Twist (Dumbbell)
6
3-6 reps
85%
2C
Good Morning
6
3-6 reps
85%
3A
Arnold Press
3
8-12 reps
65%
3B
Shrug (Dumbbell)
3
8-12 reps
65%
4A
Leg Press
1
AMRAP
40%
4B
Leg Curl
1
AMRAP
40%
5
Run
1
30 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
6
3-6 reps
85%
1B
Pendlay Row
6
3-6 reps
85%
2A
Decline Crunch (Weighted)
6
3-6 reps
85%
2B
Russian Twist (Dumbbell)
6
3-6 reps
85%
2C
Good Morning
6
3-6 reps
85%
3A
Arnold Press
3
8-12 reps
65%
3B
Shrug (Dumbbell)
3
8-12 reps
65%
4A
Leg Press
1
AMRAP
40%
4B
Leg Curl
1
AMRAP
40%
5
Run
1
30 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
6
3-6 reps
85%
1B
Pendlay Row
6
3-6 reps
85%
2A
Decline Crunch (Weighted)
6
3-6 reps
85%
2B
Russian Twist (Dumbbell)
6
3-6 reps
85%
2C
Good Morning
6
3-6 reps
85%
3A
Arnold Press
3
8-12 reps
65%
3B
Shrug (Dumbbell)
3
8-12 reps
65%
4A
Leg Press
1
AMRAP
40%
4B
Leg Curl
1
AMRAP
40%
5
Run
1
30 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
6
3-6 reps
85%
1B
Pendlay Row
6
3-6 reps
85%
2A
Decline Crunch (Weighted)
6
3-6 reps
85%
2B
Russian Twist (Dumbbell)
6
3-6 reps
85%
2C
Good Morning
6
3-6 reps
85%
3A
Arnold Press
3
8-12 reps
65%
3B
Shrug (Dumbbell)
3
8-12 reps
65%
4A
Leg Press
1
AMRAP
40%
4B
Leg Curl
1
AMRAP
40%
5
Run
1
30 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
6
3-6 reps
85%
1B
Pendlay Row
6
3-6 reps
85%
2A
Decline Crunch (Weighted)
6
3-6 reps
85%
2B
Russian Twist (Dumbbell)
6
3-6 reps
85%
2C
Good Morning
6
3-6 reps
85%
3A
Arnold Press
3
8-12 reps
65%
3B
Shrug (Dumbbell)
3
8-12 reps
65%
4A
Leg Press
1
AMRAP
40%
4B
Leg Curl
1
AMRAP
40%
5
Run
1
30 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
80%
90%
95%
2
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
80%
90%
95%
3
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
80%
90%
95%
4
Overhead Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
80%
90%
95%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
30 secs
RPE 10
2
Run
2
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
30 secs
RPE 10
2
Run
2
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
30 secs
RPE 10
2
Run
2
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
30 secs
RPE 10
2
Run
2
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
30 secs
RPE 10
2
Run
2
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
6
3-6 reps
85%
1B
Leg Curl
6
3-6 reps
85%
2A
Bench Press (Dumbbell)
3
8-12 reps
65%
2B
Dumbbell Row
3
8-12 reps
65%
3A
Decline Crunch (Weighted)
3
8-12 reps
65%
3B
Back Extension (Weighted)
3
8-12 reps
65%
3C
Landmine Twist
3
8-12 reps
65%
4A
Arnold Press
1
AMRAP
40%
4B
Shrug (Dumbbell)
1
AMRAP
40%
5
Run
1
30 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
6
3-6 reps
85%
1B
Leg Press
6
3-6 reps
85%
2A
Bench Press (Dumbbell)
3
8-12 reps
65%
2B
Dumbbell Row
3
8-12 reps
65%
3A
Decline Crunch (Weighted)
3
8-12 reps
65%
3B
Back Extension (Weighted)
3
8-12 reps
65%
3C
Landmine Twist
3
8-12 reps
65%
4A
Arnold Press
1
AMRAP
40%
4B
Shrug (Dumbbell)
1
AMRAP
40%
5
Run
1
30 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
6
3-6 reps
85%
1B
Leg Curl
6
3-6 reps
85%
2A
Bench Press (Dumbbell)
3
8-12 reps
65%
2B
Dumbbell Row
3
8-12 reps
65%
3A
Decline Crunch (Weighted)
3
8-12 reps
65%
3B
Back Extension (Weighted)
3
8-12 reps
65%
3C
Landmine Twist
3
8-12 reps
65%
4A
Arnold Press
1
AMRAP
40%
4B
Shrug (Dumbbell)
1
AMRAP
40%
5
Run
1
30 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
6
3-6 reps
85%
1B
Leg Press
6
3-6 reps
85%
2A
Bench Press (Dumbbell)
3
8-12 reps
65%
2B
Dumbbell Row
3
8-12 reps
65%
3A
Decline Crunch (Weighted)
3
8-12 reps
65%
3B
Back Extension (Weighted)
3
8-12 reps
65%
3C
Landmine Twist
3
8-12 reps
65%
4A
Arnold Press
1
AMRAP
40%
4B
Shrug (Dumbbell)
1
AMRAP
40%
5
Run
1
30 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
6
3-6 reps
85%
1B
Leg Curl
6
3-6 reps
85%
2A
Bench Press (Dumbbell)
3
8-12 reps
65%
2B
Dumbbell Row
3
8-12 reps
65%
3A
Decline Crunch (Weighted)
3
8-12 reps
65%
3B
Back Extension (Weighted)
3
8-12 reps
65%
3C
Landmine Twist
3
8-12 reps
65%
4A
Arnold Press
1
AMRAP
40%
4B
Shrug (Dumbbell)
1
AMRAP
40%
5
Run
1
30 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
30 secs
RPE 10
2
Run
2
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
30 secs
RPE 10
2
Run
2
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
30 secs
RPE 10
2
Run
2
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
30 secs
RPE 10
2
Run
2
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
30 secs
RPE 10
2
Run
2
60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
6
3-6 reps
85%
1B
Shrug (Barbell)
6
3-6 reps
85%
2A
Leg Press
3
8-12 reps
65%
2B
Leg Curl
3
8-12 reps
65%
3A
Bench Press (Dumbbell)
1
AMRAP
40%
3B
Dumbbell Row
1
AMRAP
40%
4A
Decline Crunch (Weighted)
1
AMRAP
40%
4B
Landmine Twist
1
AMRAP
40%
4C
Back Extension (Weighted)
1
AMRAP
40%
5
Run
1
30 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
6
3-6 reps
85%
1B
Shrug (Barbell)
6
3-6 reps
85%
2A
Leg Press
3
8-12 reps
65%
2B
Leg Curl
3
8-12 reps
65%
3A
Bench Press (Dumbbell)
1
AMRAP
40%
3B
Dumbbell Row
1
AMRAP
40%
4A
Decline Crunch (Weighted)
1
AMRAP
40%
4B
Landmine Twist
1
AMRAP
40%
4C
Back Extension (Weighted)
1
AMRAP
40%
5
Run
1
30 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
6
3-6 reps
85%
1B
Shrug (Barbell)
6
3-6 reps
85%
2A
Leg Press
3
8-12 reps
65%
2B
Leg Curl
3
8-12 reps
65%
3A
Bench Press (Dumbbell)
1
AMRAP
40%
3B
Dumbbell Row
1
AMRAP
40%
4A
Decline Crunch (Weighted)
1
AMRAP
40%
4B
Landmine Twist
1
AMRAP
40%
4C
Back Extension (Weighted)
1
AMRAP
40%
5
Run
1
30 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
6
3-6 reps
85%
1B
Shrug (Barbell)
6
3-6 reps
85%
2A
Leg Press
3
8-12 reps
65%
2B
Leg Curl
3
8-12 reps
65%
3A
Bench Press (Dumbbell)
1
AMRAP
40%
3B
Dumbbell Row
1
AMRAP
40%
4A
Decline Crunch (Weighted)
1
AMRAP
40%
4B
Landmine Twist
1
AMRAP
40%
4C
Back Extension (Weighted)
1
AMRAP
40%
5
Run
1
30 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
6
3-6 reps
85%
1B
Shrug (Barbell)
6
3-6 reps
85%
2A
Leg Press
3
8-12 reps
65%
2B
Leg Curl
3
8-12 reps
65%
3A
Bench Press (Dumbbell)
1
AMRAP
40%
3B
Dumbbell Row
1
AMRAP
40%
4A
Decline Crunch (Weighted)
1
AMRAP
40%
4B
Landmine Twist
1
AMRAP
40%
4C
Back Extension (Weighted)
1
AMRAP
40%
5
Run
1
30 mins
RPE 7.5
Week 1
1 / 6 Weeks
Day 2
1
Sprint
6 Sets
30 secs
@10
2
Run
2 Sets
60 mins
@6
Day 4
1
Sprint
6 Sets
30 secs
@10
2
Run
2 Sets
60 mins
@6
Day 1
1A
Bench Press (Barbell)
6 Sets
3-6 Reps
85%
1B
Pendlay Row
6 Sets
3-6 Reps
85%
2A
Decline Crunch (Weighted)
6 Sets
3-6 Reps
85%
2B
Russian Twist (Dumbbell)
6 Sets
3-6 Reps
85%
2C
Good Morning
6 Sets
3-6 Reps
85%
3A
Arnold Press
3 Sets
8-12 Reps
65%
3B
Shrug (Dumbbell)
3 Sets
8-12 Reps
65%
4A
Leg Press
1 Set
AMRAP
40%
4B
Leg Curl
1 Set
AMRAP
40%
5
Run
1 Set
30 mins
@7.5
Day 3
1A
Squat (Barbell)
6 Sets
3-6 Reps
85%
1B
Leg Curl
6 Sets
3-6 Reps
85%
2A
Bench Press (Dumbbell)
3 Sets
8-12 Reps
65%
2B
Dumbbell Row
3 Sets
8-12 Reps
65%
3A
Decline Crunch (Weighted)
3 Sets
8-12 Reps
65%
3B
Back Extension (Weighted)
3 Sets
8-12 Reps
65%
3C
Landmine Twist
3 Sets
8-12 Reps
65%
4A
Arnold Press
1 Set
AMRAP
40%
4B
Shrug (Dumbbell)
1 Set
AMRAP
40%
5
Run
1 Set
30 mins
@7.5
Day 5
1A
Standing Behind Neck Shoulder Press (Barbell)
6 Sets
3-6 Reps
85%
1B
Shrug (Barbell)
6 Sets
3-6 Reps
85%
2A
Leg Press
3 Sets
8-12 Reps
65%
2B
Leg Curl
3 Sets
8-12 Reps
65%
3A
Bench Press (Dumbbell)
1 Set
AMRAP
40%
3B
Dumbbell Row
1 Set
AMRAP
40%
4A
Decline Crunch (Weighted)
1 Set
AMRAP
40%
4B
Landmine Twist
1 Set
AMRAP
40%
4C
Back Extension (Weighted)
1 Set
AMRAP
40%
5
Run
1 Set
30 mins
@7.5