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New program

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5.0
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Program Description

I built this program to use with my modified 75 day hard challenge. My intention is to build muscle, gain cardiovascular endurance, and lose some weight.

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    11 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 02, 2025 05:10
  • Last Edited
    Mar 02, 2025 06:11
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2A
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2B
Standing Calf Raise
4
10 reps
RPE 7
3A
Leg Extension
4
10-12 reps
RPE 7
3B
Lying Leg Curl
4
10-12 reps
RPE 7
4
Hip Thrust (Dumbbell)
4
4 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2A
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2B
Standing Calf Raise
4
10 reps
RPE 7
3A
Leg Extension
4
10-12 reps
RPE 7
3B
Lying Leg Curl
4
10-12 reps
RPE 7
4
Hip Thrust (Dumbbell)
4
4 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2A
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2B
Standing Calf Raise
4
10 reps
RPE 7
3A
Leg Extension
4
10-12 reps
RPE 7
3B
Lying Leg Curl
4
10-12 reps
RPE 7
4
Hip Thrust (Dumbbell)
4
4 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2A
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2B
Standing Calf Raise
4
10 reps
RPE 7
3A
Leg Extension
4
10-12 reps
RPE 7
3B
Lying Leg Curl
4
10-12 reps
RPE 7
4
Hip Thrust (Dumbbell)
4
4 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2A
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2B
Standing Calf Raise
4
10 reps
RPE 7
3A
Leg Extension
4
10-12 reps
RPE 7
3B
Lying Leg Curl
4
10-12 reps
RPE 7
4
Hip Thrust (Dumbbell)
4
4 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2A
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2B
Standing Calf Raise
4
10 reps
RPE 7
3A
Leg Extension
4
10-12 reps
RPE 7
3B
Lying Leg Curl
4
10-12 reps
RPE 7
4
Hip Thrust (Dumbbell)
4
4 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2A
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2B
Standing Calf Raise
4
10 reps
RPE 7
3A
Leg Extension
4
10-12 reps
RPE 7
3B
Lying Leg Curl
4
10-12 reps
RPE 7
4
Hip Thrust (Dumbbell)
4
4 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2A
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2B
Standing Calf Raise
4
10 reps
RPE 7
3A
Leg Extension
4
10-12 reps
RPE 7
3B
Lying Leg Curl
4
10-12 reps
RPE 7
4
Hip Thrust (Dumbbell)
4
4 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2A
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2B
Standing Calf Raise
4
10 reps
RPE 7
3A
Leg Extension
4
10-12 reps
RPE 7
3B
Lying Leg Curl
4
10-12 reps
RPE 7
4
Hip Thrust (Dumbbell)
4
4 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2A
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2B
Standing Calf Raise
4
10 reps
RPE 7
3A
Leg Extension
4
10-12 reps
RPE 7
3B
Lying Leg Curl
4
10-12 reps
RPE 7
4
Hip Thrust (Dumbbell)
4
4 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2A
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2B
Standing Calf Raise
4
10 reps
RPE 7
3A
Leg Extension
4
10-12 reps
RPE 7
3B
Lying Leg Curl
4
10-12 reps
RPE 7
4
Hip Thrust (Dumbbell)
4
4 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2A
Overhead Press (Barbell)
4
10 reps
RPE 7
2B
Arnold Press
4
10 reps
-
3A
Front Raise
3
10 reps
RPE 7
3B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Landmine Press
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2A
Overhead Press (Barbell)
4
10 reps
RPE 7
2B
Arnold Press
4
10 reps
-
3A
Front Raise
3
10 reps
RPE 7
3B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Landmine Press
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2A
Overhead Press (Barbell)
4
10 reps
RPE 7
2B
Arnold Press
4
10 reps
-
3A
Front Raise
3
10 reps
RPE 7
3B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Landmine Press
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2A
Overhead Press (Barbell)
4
10 reps
RPE 7
2B
Arnold Press
4
10 reps
-
3A
Front Raise
3
10 reps
RPE 7
3B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Landmine Press
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2A
Overhead Press (Barbell)
4
10 reps
RPE 7
2B
Arnold Press
4
10 reps
-
3A
Front Raise
3
10 reps
RPE 7
3B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Landmine Press
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2A
Overhead Press (Barbell)
4
10 reps
RPE 7
2B
Arnold Press
4
10 reps
-
3A
Front Raise
3
10 reps
RPE 7
3B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Landmine Press
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2A
Overhead Press (Barbell)
4
10 reps
RPE 7
2B
Arnold Press
4
10 reps
-
3A
Front Raise
3
10 reps
RPE 7
3B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Landmine Press
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2A
Overhead Press (Barbell)
4
10 reps
RPE 7
2B
Arnold Press
4
10 reps
-
3A
Front Raise
3
10 reps
RPE 7
3B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Landmine Press
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2A
Overhead Press (Barbell)
4
10 reps
RPE 7
2B
Arnold Press
4
10 reps
-
3A
Front Raise
3
10 reps
RPE 7
3B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Landmine Press
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2A
Overhead Press (Barbell)
4
10 reps
RPE 7
2B
Arnold Press
4
10 reps
-
3A
Front Raise
3
10 reps
RPE 7
3B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Landmine Press
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2A
Overhead Press (Barbell)
4
10 reps
RPE 7
2B
Arnold Press
4
10 reps
-
3A
Front Raise
3
10 reps
RPE 7
3B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Landmine Press
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
10 reps
RPE 7
2A
Seated Row (Cable)
4
10 reps
RPE 7
2B
Hammer Curl
4
10 reps
RPE 7
3A
Wide Grip Lat Pulldown
4
10 reps
RPE 7
3B
Pullover (EZ Bar)
4
10 reps
RPE 7
4
Incline Bench Press (Barbell)
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
10 reps
RPE 7
2A
Seated Row (Cable)
4
10 reps
RPE 7
2B
Hammer Curl
4
10 reps
RPE 7
3A
Wide Grip Lat Pulldown
4
10 reps
RPE 7
3B
Pullover (EZ Bar)
4
10 reps
RPE 7
4
Incline Bench Press (Barbell)
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
10 reps
RPE 7
2A
Seated Row (Cable)
4
10 reps
RPE 7
2B
Hammer Curl
4
10 reps
RPE 7
3A
Wide Grip Lat Pulldown
4
10 reps
RPE 7
3B
Pullover (EZ Bar)
4
10 reps
RPE 7
4
Incline Bench Press (Barbell)
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
10 reps
RPE 7
2A
Seated Row (Cable)
4
10 reps
RPE 7
2B
Hammer Curl
4
10 reps
RPE 7
3A
Wide Grip Lat Pulldown
4
10 reps
RPE 7
3B
Pullover (EZ Bar)
4
10 reps
RPE 7
4
Incline Bench Press (Barbell)
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
10 reps
RPE 7
2A
Seated Row (Cable)
4
10 reps
RPE 7
2B
Hammer Curl
4
10 reps
RPE 7
3A
Wide Grip Lat Pulldown
4
10 reps
RPE 7
3B
Pullover (EZ Bar)
4
10 reps
RPE 7
4
Incline Bench Press (Barbell)
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
10 reps
RPE 7
2A
Seated Row (Cable)
4
10 reps
RPE 7
2B
Hammer Curl
4
10 reps
RPE 7
3A
Wide Grip Lat Pulldown
4
10 reps
RPE 7
3B
Pullover (EZ Bar)
4
10 reps
RPE 7
4
Incline Bench Press (Barbell)
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
10 reps
RPE 7
2A
Seated Row (Cable)
4
10 reps
RPE 7
2B
Hammer Curl
4
10 reps
RPE 7
3A
Wide Grip Lat Pulldown
4
10 reps
RPE 7
3B
Pullover (EZ Bar)
4
10 reps
RPE 7
4
Incline Bench Press (Barbell)
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
10 reps
RPE 7
2A
Seated Row (Cable)
4
10 reps
RPE 7
2B
Hammer Curl
4
10 reps
RPE 7
3A
Wide Grip Lat Pulldown
4
10 reps
RPE 7
3B
Pullover (EZ Bar)
4
10 reps
RPE 7
4
Incline Bench Press (Barbell)
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
10 reps
RPE 7
2A
Seated Row (Cable)
4
10 reps
RPE 7
2B
Hammer Curl
4
10 reps
RPE 7
3A
Wide Grip Lat Pulldown
4
10 reps
RPE 7
3B
Pullover (EZ Bar)
4
10 reps
RPE 7
4
Incline Bench Press (Barbell)
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
10 reps
RPE 7
2A
Seated Row (Cable)
4
10 reps
RPE 7
2B
Hammer Curl
4
10 reps
RPE 7
3A
Wide Grip Lat Pulldown
4
10 reps
RPE 7
3B
Pullover (EZ Bar)
4
10 reps
RPE 7
4
Incline Bench Press (Barbell)
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
10 reps
RPE 7
2A
Seated Row (Cable)
4
10 reps
RPE 7
2B
Hammer Curl
4
10 reps
RPE 7
3A
Wide Grip Lat Pulldown
4
10 reps
RPE 7
3B
Pullover (EZ Bar)
4
10 reps
RPE 7
4
Incline Bench Press (Barbell)
4
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Week 1
1 / 11 Weeks
Day 1
1
Squat (Barbell)
4 Sets
10 Reps
@7
2A
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@7
2B
Standing Calf Raise
4 Sets
10 Reps
@7
3A
Leg Extension
4 Sets
10-12 Reps
@7
3B
Lying Leg Curl
4 Sets
10-12 Reps
@7
4
Hip Thrust (Dumbbell)
4 Sets
4 Reps
@7
Day 3
1
Bench Press (Barbell)
4 Sets
10 Reps
@7
2A
Overhead Press (Barbell)
4 Sets
10 Reps
@7
2B
Arnold Press
4 Sets
10 Reps
-
3A
Front Raise
3 Sets
10 Reps
@7
3B
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
4
Landmine Press
4 Sets
10 Reps
@7
Day 5
1
Hang Clean
4 Sets
10 Reps
@7
2A
Seated Row (Cable)
4 Sets
10 Reps
@7
2B
Hammer Curl
4 Sets
10 Reps
@7
3A
Wide Grip Lat Pulldown
4 Sets
10 Reps
@7
3B
Pullover (EZ Bar)
4 Sets
10 Reps
@7
4
Incline Bench Press (Barbell)
4 Sets
10 Reps
@7
Day 6
1
Stretching
1 Set
45 mins
-
Day 7
1
Walk
1 Set
45 mins
-
Day 4
1
Walk
1 Set
45 mins
-
Day 2
1
Walk
1 Set
45 mins
-