logo
BoostcampPNG

Cardio and weights training

by Duy N.
12 athletes joined

Program Description

Increase strength, loss weight and improve your metabolism.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 28, 2024 11:57
  • Last Edited
    Aug 26, 2024 11:55
BlogBannerPC
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
BlogBannerPC
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
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
RPE 8.5
2
Stretching
1
5 mins
RPE 6
3
Deadlift (Barbell)
15
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
RPE 6.5
2
Bicep Curl (Dumbbell)
3
15 reps
RPE 8.5
3
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
RPE 6.5
2
Bicep Curl (Dumbbell)
3
15 reps
RPE 8.5
3
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
RPE 6.5
2
Bicep Curl (Dumbbell)
3
15 reps
RPE 8.5
3
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
RPE 6.5
2
Bicep Curl (Dumbbell)
3
15 reps
RPE 8.5
3
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
RPE 6.5
2
Bicep Curl (Dumbbell)
3
15 reps
RPE 8.5
3
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
RPE 6.5
2
Bicep Curl (Dumbbell)
3
15 reps
RPE 8.5
3
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
RPE 6.5
2
Bicep Curl (Dumbbell)
3
15 reps
RPE 8.5
3
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
RPE 6.5
2
Bicep Curl (Dumbbell)
3
15 reps
RPE 8.5
3
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
RPE 6.5
2
Bicep Curl (Dumbbell)
3
15 reps
RPE 8.5
3
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
RPE 6.5
2
Bicep Curl (Dumbbell)
3
15 reps
RPE 8.5
3
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
RPE 6.5
2
Bicep Curl (Dumbbell)
3
15 reps
RPE 8.5
3
Stretching
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
15
10 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
3
Squat (Barbell)
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
10
10 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
3
Squat (Barbell)
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
10
10 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
3
Squat (Barbell)
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
10
10 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
3
Squat (Barbell)
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
10
10 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
3
Squat (Barbell)
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
10
10 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
3
Squat (Barbell)
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
10
10 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
3
Squat (Barbell)
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
10
10 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
3
Squat (Barbell)
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
10
10 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
3
Squat (Barbell)
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
10
10 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
3
Squat (Barbell)
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
10
10 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
3
Squat (Barbell)
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
10
10 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
3
Squat (Barbell)
5
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
2
3 reps
RPE 7
2
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
3
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Squat (Barbell)
15
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
10 reps
RPE 7.5
2
Mountain Climber
2
3 reps
RPE 7
3
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
10 reps
RPE 7.5
2
Mountain Climber
2
3 reps
RPE 7
3
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
10 reps
RPE 7.5
2
Mountain Climber
2
3 reps
RPE 7
3
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
10 reps
RPE 7.5
2
Mountain Climber
2
3 reps
RPE 7
3
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
10 reps
RPE 7.5
2
Mountain Climber
2
3 reps
RPE 7
3
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
10 reps
RPE 7.5
2
Mountain Climber
2
3 reps
RPE 7
3
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
10 reps
RPE 7.5
2
Mountain Climber
2
3 reps
RPE 7
3
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
10 reps
RPE 7.5
2
Mountain Climber
2
3 reps
RPE 7
3
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
10 reps
RPE 7.5
2
Mountain Climber
2
3 reps
RPE 7
3
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
10 reps
RPE 7.5
2
Mountain Climber
2
3 reps
RPE 7
3
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
10 reps
RPE 7.5
2
Mountain Climber
2
3 reps
RPE 7
3
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
RPE 7
2
Stretching
1
5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
RPE 7
2
Stretching
1
5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
RPE 7
2
Stretching
1
5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
RPE 7
2
Stretching
1
5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
RPE 7
2
Stretching
1
5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
RPE 7
2
Stretching
1
5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
RPE 7
2
Stretching
1
5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
RPE 7
2
Stretching
1
5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
RPE 7
2
Stretching
1
5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
RPE 7
2
Stretching
1
5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
RPE 7
2
Stretching
1
5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
RPE 7
2
Stretching
1
5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
20
12 reps
RPE 7
2
Shadow Boxing
1
10 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
20
12 reps
RPE 7
2
Shadow Boxing
1
10 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
20
12 reps
RPE 7
2
Shadow Boxing
1
10 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
20
12 reps
RPE 7
2
Shadow Boxing
1
10 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
20
12 reps
RPE 7
2
Shadow Boxing
1
10 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
20
12 reps
RPE 7
2
Shadow Boxing
1
10 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
20
12 reps
RPE 7
2
Shadow Boxing
1
10 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
20
12 reps
RPE 7
2
Shadow Boxing
1
10 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
20
12 reps
RPE 7
2
Shadow Boxing
1
10 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
20
12 reps
RPE 7
2
Shadow Boxing
1
10 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
20
12 reps
RPE 7
2
Shadow Boxing
1
10 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
20
12 reps
RPE 7
2
Shadow Boxing
1
10 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
20
10 reps
RPE 7.5
2
Stretching
1
5 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
20
10 reps
RPE 7.5
2
Stretching
1
5 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
20
10 reps
RPE 7.5
2
Stretching
1
5 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
20
10 reps
RPE 7.5
2
Stretching
1
5 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
20
10 reps
RPE 7.5
2
Stretching
1
5 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
20
10 reps
RPE 7.5
2
Stretching
1
5 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
20
10 reps
RPE 7.5
2
Stretching
1
5 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
20
10 reps
RPE 7.5
2
Stretching
1
5 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
20
10 reps
RPE 7.5
2
Stretching
1
5 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
20
10 reps
RPE 7.5
2
Stretching
1
5 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
20
10 reps
RPE 7.5
2
Stretching
1
5 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
20
10 reps
RPE 7.5
2
Stretching
1
5 mins
RPE 7
Week 1
1 / 12 Weeks
Day 4
1
Run
1 Set
50 mins
@7
2
Stretching
1 Set
5 mins
@7
Day 5
1
Push Up
20 Sets
12 Reps
@7
2
Shadow Boxing
1 Set
10 mins
@7.5
Day 6
1
Goblet Squat
20 Sets
10 Reps
@7.5
2
Stretching
1 Set
5 mins
@7
Day 1
1
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8.5
2
Stretching
1 Set
5 mins
@6
3
Deadlift (Barbell)
15 Sets
20 Reps
@8
Day 2
1
Push Up
15 Sets
10 Reps
@7.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7.5
3
Squat (Barbell)
5 Sets
10 Reps
@7.5
Day 3
1
Mountain Climber
2 Sets
3 Reps
@7
2
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
3
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7
4
Squat (Barbell)
15 Sets
10 Reps
@7.5