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Captain America Program

by AAB
8 athletes joined

Program Description

A hybrid of hypertrophy focused workouts and functional fitness. The goal of this program is to increase cardio/endurance while also increasing muscle mass. This program is structured as a 4 day upper/lower split with each workout ending with a functional fitness circuit.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 08, 2024 09:09
  • Last Edited
    Jun 18, 2025 08:17

Summary

Unleash your inner superhero with the Captain America Program! Over the course of 6 weeks, this dynamic 4-day workout plan focuses on building strength and endurance through a blend of upper and lower body exercises. Each session combines traditional lifts like the bench press and squats with high-intensity circuits to maximize muscle engagement and fat burning. Equip yourself with a full gym and get ready to sculpt a powerful physique that commands attention!
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.8%
Quadriceps
12.4%
Other
10.8%
Hamstrings
9.3%
Abs
8%
Upper Back
7.4%
Triceps
6%
Biceps
5.6%
Lower Back
5.4%
Calves
4.6%
Forearms
4%
Lats
3.7%
Middle Delts
3.3%
Front Delts
2.8%
Chest
2.3%
Adductors
0.9%
Rear Delts
0.5%
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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
Belt Squat
3
10 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
4
Standing Calf Raise
3
AMRAP
RPE 10
5
Run
1
1 reps
-
6
Jump Rope
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
4
Standing Calf Raise
3
AMRAP
RPE 10
5
Run
1
1 reps
-
6
Jump Rope
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
4
Standing Calf Raise
3
AMRAP
RPE 10
5
Run
1
1 reps
-
6
Jump Rope
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
4
Standing Calf Raise
3
AMRAP
RPE 10
5
Run
1
1 reps
-
6
Jump Rope
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
4
Standing Calf Raise
3
AMRAP
RPE 10
5
Run
1
1 reps
-
6
Jump Rope
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
4
Standing Calf Raise
3
AMRAP
RPE 10
5
Run
1
1 reps
-
6
Jump Rope
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Inverted Row
3
AMRAP
RPE 10
3
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
4
Bicep Curl (Cable)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6
500m Row
4
1 reps
-
7
Back Extension (Weighted)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Inverted Row
3
AMRAP
RPE 10
3
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
4
Bicep Curl (Cable)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6
500m Row
4
1 reps
-
7
Back Extension (Weighted)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Inverted Row
3
AMRAP
RPE 10
3
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
4
Bicep Curl (Cable)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6
500m Row
4
1 reps
-
7
Back Extension (Weighted)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Inverted Row
3
AMRAP
RPE 10
3
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
4
Bicep Curl (Cable)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6
500m Row
4
1 reps
-
7
Back Extension (Weighted)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Inverted Row
3
AMRAP
RPE 10
3
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
4
Bicep Curl (Cable)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6
500m Row
4
1 reps
-
7
Back Extension (Weighted)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Inverted Row
3
AMRAP
RPE 10
3
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
4
Bicep Curl (Cable)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6
500m Row
4
1 reps
-
7
Back Extension (Weighted)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5 reps
RPE 9
2
Lunge (Bodyweight)
3
AMRAP
RPE 10
3
Hamstring Curl
3
12 reps
RPE 7
4
Standing Calf Raise
3
AMRAP
RPE 10
5
Box Jump
4
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5 reps
RPE 9
2
Lunge (Bodyweight)
3
AMRAP
RPE 10
3
Hamstring Curl
3
12 reps
RPE 7
4
Standing Calf Raise
3
AMRAP
RPE 10
5
Box Jump
4
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5 reps
RPE 9
2
Lunge (Bodyweight)
3
AMRAP
RPE 10
3
Hamstring Curl
3
12 reps
RPE 7
4
Standing Calf Raise
3
AMRAP
RPE 10
5
Box Jump
4
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5 reps
RPE 9
2
Lunge (Bodyweight)
3
AMRAP
RPE 10
3
Hamstring Curl
3
12 reps
RPE 7
4
Standing Calf Raise
3
AMRAP
RPE 10
5
Box Jump
4
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5 reps
RPE 9
2
Lunge (Bodyweight)
3
AMRAP
RPE 10
3
Hamstring Curl
3
12 reps
RPE 7
4
Standing Calf Raise
3
AMRAP
RPE 10
5
Box Jump
4
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5 reps
RPE 9
2
Lunge (Bodyweight)
3
AMRAP
RPE 10
3
Hamstring Curl
3
12 reps
RPE 7
4
Standing Calf Raise
3
AMRAP
RPE 10
5
Box Jump
4
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 7
2
Shrug (Dumbbell)
3
AMRAP
RPE 10
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
4
AMRAP
-
6
500m Row
4
1 reps
-
7
Ab Wheel
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 7
2
Shrug (Dumbbell)
3
AMRAP
RPE 10
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
4
AMRAP
-
6
500m Row
4
1 reps
-
7
Ab Wheel
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 7
2
Shrug (Dumbbell)
3
AMRAP
RPE 10
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
4
AMRAP
-
6
500m Row
4
1 reps
-
7
Ab Wheel
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 7
2
Shrug (Dumbbell)
3
AMRAP
RPE 10
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
4
AMRAP
-
6
500m Row
4
1 reps
-
7
Ab Wheel
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 7
2
Shrug (Dumbbell)
3
AMRAP
RPE 10
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
4
AMRAP
-
6
500m Row
4
1 reps
-
7
Ab Wheel
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 7
2
Shrug (Dumbbell)
3
AMRAP
RPE 10
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
4
AMRAP
-
6
500m Row
4
1 reps
-
7
Ab Wheel
4
6 reps
-
Week 1
1 / 6 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@7
2
Inverted Row
3 Sets
AMRAP
@10
3
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@7
4
Bicep Curl (Cable)
3 Sets
12 Reps
@7
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
6
500m Row
4 Sets
1 Reps
-
7
Back Extension (Weighted)
4 Sets
10 Reps
@8
Day 1
1
Belt Squat
3 Sets
10 Reps
@8
2
Goblet Squat
3 Sets
12 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@7
4
Standing Calf Raise
3 Sets
AMRAP
@10
5
Run
1 Set
1 Reps
-
6
Jump Rope
1 Set
100 Reps
-
Day 3
1
Belt Squat
3 Sets
5 Reps
@9
2
Lunge (Bodyweight)
3 Sets
AMRAP
@10
3
Hamstring Curl
3 Sets
12 Reps
@7
4
Standing Calf Raise
3 Sets
AMRAP
@10
5
Box Jump
4 Sets
10 Reps
-
6
Reverse Abs Crunch (Bodyweight)
4 Sets
10 Reps
-
Day 4
1
Seated Row (Cable)
3 Sets
10 Reps
@7
2
Shrug (Dumbbell)
3 Sets
AMRAP
@10
3
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@7
4
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@7
5
Reverse Wrist Curl (Dumbbell)
4 Sets
AMRAP
-
6
500m Row
4 Sets
1 Reps
-
7
Ab Wheel
4 Sets
6 Reps
-