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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
    Apr 14, 2025 02:17
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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