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BoostcampPNG

Chat gpt recommended program

by Yassier H.

Program Description

Short calisthenics, crossfit bodybuilding and powerlifting mix. All in one.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 14, 2025 02:04
  • Last Edited
    Jun 18, 2025 09:39

Summary

Transform your strength and physique with this comprehensive 12-week program designed for serious lifters. Committing to four days a week, you'll engage in a balanced mix of barbell and bodyweight exercises, including squats, deadlifts, and push-ups, targeting major muscle groups for maximum growth. Each workout is crafted to push your limits and enhance your performance, ensuring you build strength and endurance effectively. Equip yourself with the full gym setup and get ready to elevate your training to new heights!
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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
Squat (Barbell)
3
5 reps
RPE 10
2
Deadlift (Barbell)
3
5 reps
RPE 10
3
Lunge (Barbell)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 10
2
Deadlift (Barbell)
3
5 reps
RPE 10
3
Lunge (Barbell)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 10
2
Deadlift (Barbell)
3
5 reps
RPE 10
3
Lunge (Barbell)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 10
2
Deadlift (Barbell)
3
5 reps
RPE 10
3
Lunge (Barbell)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 10
2
Deadlift (Barbell)
3
5 reps
RPE 10
3
Lunge (Barbell)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 10
2
Deadlift (Barbell)
3
5 reps
RPE 10
3
Lunge (Barbell)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 10
2
Deadlift (Barbell)
3
5 reps
RPE 10
3
Lunge (Barbell)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 10
2
Deadlift (Barbell)
3
5 reps
RPE 10
3
Lunge (Barbell)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 10
2
Deadlift (Barbell)
3
5 reps
RPE 10
3
Lunge (Barbell)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 10
2
Deadlift (Barbell)
3
5 reps
RPE 10
3
Lunge (Barbell)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 10
2
Deadlift (Barbell)
3
5 reps
RPE 10
3
Lunge (Barbell)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 10
2
Deadlift (Barbell)
3
5 reps
RPE 10
3
Lunge (Barbell)
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
RPE 10
2
Pull-Up (Bodyweight)
3
8 reps
RPE 6
3
Dip (Bodyweight)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
RPE 10
2
Pull-Up (Bodyweight)
3
8 reps
RPE 6
3
Dip (Bodyweight)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
RPE 10
2
Pull-Up (Bodyweight)
3
8 reps
RPE 6
3
Dip (Bodyweight)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
RPE 10
2
Pull-Up (Bodyweight)
3
8 reps
RPE 6
3
Dip (Bodyweight)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
RPE 10
2
Pull-Up (Bodyweight)
3
8 reps
RPE 6
3
Dip (Bodyweight)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
RPE 10
2
Pull-Up (Bodyweight)
3
8 reps
RPE 6
3
Dip (Bodyweight)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
RPE 10
2
Pull-Up (Bodyweight)
3
8 reps
RPE 6
3
Dip (Bodyweight)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
RPE 10
2
Pull-Up (Bodyweight)
3
8 reps
RPE 6
3
Dip (Bodyweight)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
RPE 10
2
Pull-Up (Bodyweight)
3
8 reps
RPE 6
3
Dip (Bodyweight)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
RPE 10
2
Pull-Up (Bodyweight)
3
8 reps
RPE 6
3
Dip (Bodyweight)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
RPE 10
2
Pull-Up (Bodyweight)
3
8 reps
RPE 6
3
Dip (Bodyweight)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
RPE 10
2
Pull-Up (Bodyweight)
3
8 reps
RPE 6
3
Dip (Bodyweight)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Overhead Press (Barbell)
3
5 reps
RPE 10
3
Bent Over Row (Barbell)
3
5 reps
RPE 10
4
Bicep Curl (Barbell)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Overhead Press (Barbell)
3
5 reps
RPE 10
3
Bent Over Row (Barbell)
3
5 reps
RPE 10
4
Bicep Curl (Barbell)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Overhead Press (Barbell)
3
5 reps
RPE 10
3
Bent Over Row (Barbell)
3
5 reps
RPE 10
4
Bicep Curl (Barbell)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Overhead Press (Barbell)
3
5 reps
RPE 10
3
Bent Over Row (Barbell)
3
5 reps
RPE 10
4
Bicep Curl (Barbell)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Overhead Press (Barbell)
3
5 reps
RPE 10
3
Bent Over Row (Barbell)
3
5 reps
RPE 10
4
Bicep Curl (Barbell)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Overhead Press (Barbell)
3
5 reps
RPE 10
3
Bent Over Row (Barbell)
3
5 reps
RPE 10
4
Bicep Curl (Barbell)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Overhead Press (Barbell)
3
5 reps
RPE 10
3
Bent Over Row (Barbell)
3
5 reps
RPE 10
4
Bicep Curl (Barbell)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Overhead Press (Barbell)
3
5 reps
RPE 10
3
Bent Over Row (Barbell)
3
5 reps
RPE 10
4
Bicep Curl (Barbell)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Overhead Press (Barbell)
3
5 reps
RPE 10
3
Bent Over Row (Barbell)
3
5 reps
RPE 10
4
Bicep Curl (Barbell)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Overhead Press (Barbell)
3
5 reps
RPE 10
3
Bent Over Row (Barbell)
3
5 reps
RPE 10
4
Bicep Curl (Barbell)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Overhead Press (Barbell)
3
5 reps
RPE 10
3
Bent Over Row (Barbell)
3
5 reps
RPE 10
4
Bicep Curl (Barbell)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Overhead Press (Barbell)
3
5 reps
RPE 10
3
Bent Over Row (Barbell)
3
5 reps
RPE 10
4
Bicep Curl (Barbell)
2
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
RPE 8
2
Box Jump
3
10 reps
RPE 8
3
Burpee
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
RPE 8
2
Box Jump
3
10 reps
RPE 8
3
Burpee
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
RPE 8
2
Box Jump
3
10 reps
RPE 8
3
Burpee
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
RPE 8
2
Box Jump
3
10 reps
RPE 8
3
Burpee
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
RPE 8
2
Box Jump
3
10 reps
RPE 8
3
Burpee
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
RPE 8
2
Box Jump
3
10 reps
RPE 8
3
Burpee
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
RPE 8
2
Box Jump
3
10 reps
RPE 8
3
Burpee
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
RPE 8
2
Box Jump
3
10 reps
RPE 8
3
Burpee
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
RPE 8
2
Box Jump
3
10 reps
RPE 8
3
Burpee
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
RPE 8
2
Box Jump
3
10 reps
RPE 8
3
Burpee
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
RPE 8
2
Box Jump
3
10 reps
RPE 8
3
Burpee
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
RPE 8
2
Box Jump
3
10 reps
RPE 8
3
Burpee
3
10 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@10
2
Deadlift (Barbell)
3 Sets
5 Reps
@10
3
Lunge (Barbell)
2 Sets
10 Reps
@6
Day 2
1
Push Up
3 Sets
12 Reps
@10
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
@6
3
Dip (Bodyweight)
3 Sets
10 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
5 Reps
@10
2
Overhead Press (Barbell)
3 Sets
5 Reps
@10
3
Bent Over Row (Barbell)
3 Sets
5 Reps
@10
4
Bicep Curl (Barbell)
2 Sets
10 Reps
@6
Day 4
1
Kettlebell Swing
3 Sets
10 Reps
@8
2
Box Jump
3 Sets
10 Reps
@8
3
Burpee
3 Sets
10 Reps
@8