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BoostcampPNG

BMT Ready

by Stone2576

Program Description

6 days, 1 day active recovery 3 gym sessions, 3 swim sessions Nightly Yoga/Stretches for mobility/active recovery Monday: -Gym 1.5hr Tuesday: -Lap Swim 2hr Wednesday: -Gym 1.5hr Thursday: -Lap Swim 2hr Friday: -Gym 1.5hr Saturday: -Lap Swim 2hr Sunday: -Mobility Drills -VO2/CO2 Drills

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 19, 2025 10:28
  • Last Edited
    Jun 19, 2025 10:38
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
3
10 mins
RPE 6-7
2
Chest Press (Machine)
3
15 reps
75%
3
Chest Supported Row (Machine)
3
15 reps
80%
4
Lat Pulldown
3
10 reps
75%
5
Leg Press
3
15 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
3
10 mins
RPE 6-7
2
Chest Press (Machine)
3
15 reps
75%
3
Chest Supported Row (Machine)
3
15 reps
80%
4
Lat Pulldown
3
10 reps
75%
5
Leg Press
3
15 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
3
10 mins
RPE 6-7
2
Chest Press (Machine)
3
15 reps
75%
3
Chest Supported Row (Machine)
3
15 reps
80%
4
Lat Pulldown
3
10 reps
75%
5
Leg Press
3
15 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
3
10 mins
RPE 6-7
2
Chest Press (Machine)
3
15 reps
75%
3
Chest Supported Row (Machine)
3
15 reps
80%
4
Lat Pulldown
3
10 reps
75%
5
Leg Press
3
15 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
3
10 mins
RPE 6-7
2
Chest Press (Machine)
3
15 reps
75%
3
Chest Supported Row (Machine)
3
15 reps
80%
4
Lat Pulldown
3
10 reps
75%
5
Leg Press
3
15 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
3
10 mins
RPE 6-7
2
Chest Press (Machine)
3
15 reps
75%
3
Chest Supported Row (Machine)
3
15 reps
80%
4
Lat Pulldown
3
10 reps
75%
5
Leg Press
3
15 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
3
10 mins
RPE 6-7
2
Chest Press (Machine)
3
15 reps
75%
3
Chest Supported Row (Machine)
3
15 reps
80%
4
Lat Pulldown
3
10 reps
75%
5
Leg Press
3
15 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
3
10 mins
RPE 6-7
2
Chest Press (Machine)
3
15 reps
75%
3
Chest Supported Row (Machine)
3
15 reps
80%
4
Lat Pulldown
3
10 reps
75%
5
Leg Press
3
15 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
3
10 mins
RPE 6-7
2
Chest Press (Machine)
3
15 reps
75%
3
Chest Supported Row (Machine)
3
15 reps
80%
4
Lat Pulldown
3
10 reps
75%
5
Leg Press
3
15 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
3
10 mins
RPE 6-7
2
Chest Press (Machine)
3
15 reps
75%
3
Chest Supported Row (Machine)
3
15 reps
80%
4
Lat Pulldown
3
10 reps
75%
5
Leg Press
3
15 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
RPE 7
2
Breathe Ups
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
RPE 7
2
Breathe Ups
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
RPE 7
2
Breathe Ups
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
RPE 7
2
Breathe Ups
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
RPE 7
2
Breathe Ups
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
RPE 7
2
Breathe Ups
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
RPE 7
2
Breathe Ups
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
RPE 7
2
Breathe Ups
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
RPE 7
2
Breathe Ups
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
RPE 7
2
Breathe Ups
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
3
10 mins
RPE 6-7
2
Chest Press (Machine)
3
15 reps
75%
3
Chest Supported Row (Machine)
3
15 reps
80%
4
Lat Pulldown
3
10 reps
75%
5
Leg Press
3
15 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
3
10 mins
RPE 6-7
2
Chest Press (Machine)
3
15 reps
75%
3
Chest Supported Row (Machine)
3
15 reps
80%
4
Lat Pulldown
3
10 reps
75%
5
Leg Press
3
15 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
3
10 mins
RPE 6-7
2
Chest Press (Machine)
3
15 reps
75%
3
Chest Supported Row (Machine)
3
15 reps
80%
4
Lat Pulldown
3
10 reps
75%
5
Leg Press
3
15 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
3
10 mins
RPE 6-7
2
Chest Press (Machine)
3
15 reps
75%
3
Chest Supported Row (Machine)
3
15 reps
80%
4
Lat Pulldown
3
10 reps
75%
5
Leg Press
3
15 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
3
10 mins
RPE 6-7
2
Chest Press (Machine)
3
15 reps
75%
3
Chest Supported Row (Machine)
3
15 reps
80%
4
Lat Pulldown
3
10 reps
75%
5
Leg Press
3
15 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
3
10 mins
RPE 6-7
2
Chest Press (Machine)
3
15 reps
75%
3
Chest Supported Row (Machine)
3
15 reps
80%
4
Lat Pulldown
3
10 reps
75%
5
Leg Press
3
15 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
3
10 mins
RPE 6-7
2
Chest Press (Machine)
3
15 reps
75%
3
Chest Supported Row (Machine)
3
15 reps
80%
4
Lat Pulldown
3
10 reps
75%
5
Leg Press
3
15 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
3
10 mins
RPE 6-7
2
Chest Press (Machine)
3
15 reps
75%
3
Chest Supported Row (Machine)
3
15 reps
80%
4
Lat Pulldown
3
10 reps
75%
5
Leg Press
3
15 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
3
10 mins
RPE 6-7
2
Chest Press (Machine)
3
15 reps
75%
3
Chest Supported Row (Machine)
3
15 reps
80%
4
Lat Pulldown
3
10 reps
75%
5
Leg Press
3
15 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
3
10 mins
RPE 6-7
2
Chest Press (Machine)
3
15 reps
75%
3
Chest Supported Row (Machine)
3
15 reps
80%
4
Lat Pulldown
3
10 reps
75%
5
Leg Press
3
15 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
RPE 7
2
Breathe Ups
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
RPE 7
2
Breathe Ups
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
RPE 7
2
Breathe Ups
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
RPE 7
2
Breathe Ups
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
RPE 7
2
Breathe Ups
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
RPE 7
2
Breathe Ups
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
RPE 7
2
Breathe Ups
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
RPE 7
2
Breathe Ups
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
RPE 7
2
Breathe Ups
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
RPE 7
2
Breathe Ups
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
3
10 mins
RPE 6-7
2
Chest Press (Machine)
3
15 reps
75%
3
Chest Supported Row (Machine)
3
15 reps
80%
4
Lat Pulldown
3
10 reps
75%
5
Leg Press
3
15 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
3
10 mins
RPE 6-7
2
Chest Press (Machine)
3
15 reps
75%
3
Chest Supported Row (Machine)
3
15 reps
80%
4
Lat Pulldown
3
10 reps
75%
5
Leg Press
3
15 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
3
10 mins
RPE 6-7
2
Chest Press (Machine)
3
15 reps
75%
3
Chest Supported Row (Machine)
3
15 reps
80%
4
Lat Pulldown
3
10 reps
75%
5
Leg Press
3
15 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
3
10 mins
RPE 6-7
2
Chest Press (Machine)
3
15 reps
75%
3
Chest Supported Row (Machine)
3
15 reps
80%
4
Lat Pulldown
3
10 reps
75%
5
Leg Press
3
15 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
3
10 mins
RPE 6-7
2
Chest Press (Machine)
3
15 reps
75%
3
Chest Supported Row (Machine)
3
15 reps
80%
4
Lat Pulldown
3
10 reps
75%
5
Leg Press
3
15 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
3
10 mins
RPE 6-7
2
Chest Press (Machine)
3
15 reps
75%
3
Chest Supported Row (Machine)
3
15 reps
80%
4
Lat Pulldown
3
10 reps
75%
5
Leg Press
3
15 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
3
10 mins
RPE 6-7
2
Chest Press (Machine)
3
15 reps
75%
3
Chest Supported Row (Machine)
3
15 reps
80%
4
Lat Pulldown
3
10 reps
75%
5
Leg Press
3
15 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
3
10 mins
RPE 6-7
2
Chest Press (Machine)
3
15 reps
75%
3
Chest Supported Row (Machine)
3
15 reps
80%
4
Lat Pulldown
3
10 reps
75%
5
Leg Press
3
15 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
3
10 mins
RPE 6-7
2
Chest Press (Machine)
3
15 reps
75%
3
Chest Supported Row (Machine)
3
15 reps
80%
4
Lat Pulldown
3
10 reps
75%
5
Leg Press
3
15 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
3
10 mins
RPE 6-7
2
Chest Press (Machine)
3
15 reps
75%
3
Chest Supported Row (Machine)
3
15 reps
80%
4
Lat Pulldown
3
10 reps
75%
5
Leg Press
3
15 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
RPE 7
2
Breathe Ups
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
RPE 7
2
Breathe Ups
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
RPE 7
2
Breathe Ups
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
RPE 7
2
Breathe Ups
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
RPE 7
2
Breathe Ups
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
RPE 7
2
Breathe Ups
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
RPE 7
2
Breathe Ups
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
RPE 7
2
Breathe Ups
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
RPE 7
2
Breathe Ups
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
RPE 7
2
Breathe Ups
1
5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
2
Yoga
1
10 mins
RPE 6
3
Breathe Ups
1
5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
2
Yoga
1
10 mins
RPE 6
3
Breathe Ups
1
5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
2
Yoga
1
10 mins
RPE 6
3
Breathe Ups
1
5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
2
Yoga
1
10 mins
RPE 6
3
Breathe Ups
1
5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
2
Yoga
1
10 mins
RPE 6
3
Breathe Ups
1
5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
2
Yoga
1
10 mins
RPE 6
3
Breathe Ups
1
5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
2
Yoga
1
10 mins
RPE 6
3
Breathe Ups
1
5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
2
Yoga
1
10 mins
RPE 6
3
Breathe Ups
1
5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
2
Yoga
1
10 mins
RPE 6
3
Breathe Ups
1
5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
2
Yoga
1
10 mins
RPE 6
3
Breathe Ups
1
5 mins
-
Week 1
1 / 10 Weeks
Day 1
1
Stair Climber
3 Sets
10 mins
@6-7
2
Chest Press (Machine)
3 Sets
15 Reps
75%
3
Chest Supported Row (Machine)
3 Sets
15 Reps
80%
4
Lat Pulldown
3 Sets
10 Reps
75%
5
Leg Press
3 Sets
15 Reps
75%
Day 2
1
Swim
1 Set
120 mins
@7
2
Breathe Ups
1 Set
5 mins
-
Day 4
1
Swim
1 Set
120 mins
@7
2
Breathe Ups
1 Set
5 mins
-
Day 6
1
Swim
1 Set
120 mins
@7
2
Breathe Ups
1 Set
5 mins
-
Day 7
1
Kettlebell Swing
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
2 Reps
3 Reps
4 Reps
5 Reps
6 Reps
7 Reps
8 Reps
9 Reps
10 Reps
@7
@7
@7
@7
@7
@7
@7
@7
@7
@7
2
Yoga
1 Set
10 mins
@6
3
Breathe Ups
1 Set
5 mins
-
Day 3
1
Stair Climber
3 Sets
10 mins
@6-7
2
Chest Press (Machine)
3 Sets
15 Reps
75%
3
Chest Supported Row (Machine)
3 Sets
15 Reps
80%
4
Lat Pulldown
3 Sets
10 Reps
75%
5
Leg Press
3 Sets
15 Reps
75%
Day 5
1
Stair Climber
3 Sets
10 mins
@6-7
2
Chest Press (Machine)
3 Sets
15 Reps
75%
3
Chest Supported Row (Machine)
3 Sets
15 Reps
80%
4
Lat Pulldown
3 Sets
10 Reps
75%
5
Leg Press
3 Sets
15 Reps
75%