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BoostcampPNG

Weber Protocol

by ORZU
3 athletes joined

Program Description

2 Lower and 2 Upper Days with additional Zone 2 Cardio on Upper Days following a basic linear progression for building aerobic capacity

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 17, 2026 09:39
  • Last Edited
    Feb 17, 2026 01:34
Muscle Engagement
Front
Back
MuscleSet
Abs
12.8%
Hamstrings
10.6%
Glutes
10%
Quadriceps
9.6%
Front Delts
9.5%
Triceps
9.1%
Upper Back
8%
Chest
5.3%
Middle Delts
5.2%
Lats
5%
Biceps
4.8%
Lower Back
3.8%
Forearms
1.9%
Rear Delts
1.6%
Calves
1.2%
Cardio
0.8%
Adductors
0.6%
Other
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pallof Press
3
8 reps
RPE 6
1B
Glute Bridge Hold
3
45 secs
RPE 6
2
Step-Up (Weighted)
1
3
8 reps
6 reps
RPE 6
RPE 7
3
Sled Drag
1
4 reps
RPE 8
4
Deadlift (Barbell)
1
1
3
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
5
Box Squat (Barbell)
4
8 reps
RPE 7
6
Leg Curl
2
10-12 reps
RPE 6
7
Cable Crunch
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pallof Press
3
8 reps
RPE 6
1B
Glute Bridge Hold
3
45 secs
RPE 6
2
Step-Up (Weighted)
1
3
8 reps
6 reps
RPE 6
RPE 7
3
Sled Drag
1
4 reps
RPE 8
4
Deadlift (Barbell)
1
1
3
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
5
Box Squat (Barbell)
4
8 reps
RPE 7
6
Leg Curl
2
10-12 reps
RPE 6
7
Cable Crunch
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pallof Press
3
8 reps
RPE 6
1B
Glute Bridge Hold
3
45 secs
RPE 6
2
Step-Up (Weighted)
1
3
8 reps
6 reps
RPE 6
RPE 7
3
Sled Drag
1
4 reps
RPE 8
4
Deadlift (Barbell)
1
1
3
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
5
Box Squat (Barbell)
4
8 reps
RPE 7
6
Leg Curl
2
10-12 reps
RPE 6
7
Cable Crunch
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pallof Press
3
8 reps
RPE 6
1B
Glute Bridge Hold
3
45 secs
RPE 6
2
Step-Up (Weighted)
1
3
8 reps
6 reps
RPE 6
RPE 7
3
Sled Drag
1
4 reps
RPE 8
4
Deadlift (Barbell)
1
1
3
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
5
Box Squat (Barbell)
4
8 reps
RPE 7
6
Leg Curl
2
10-12 reps
RPE 6
7
Cable Crunch
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pallof Press
3
10 reps
RPE 6
1B
Glute Bridge Walkout
3
8 reps
RPE 7
2
Squat (Barbell)
1
2
10 reps
8 reps
RPE 7
RPE 7
3
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 7
RPE 7
4
Dead Hang
3
0.5-1 mins
RPE 8
5
Leg Extension
2
8 reps
RPE 8
6
Leg Curl
2
8 reps
RPE 8
7
Calf Raise (Machine)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Raise (Captain's Chair)
3
10 reps
RPE 7.5
1B
Band Face Pull
3
10 reps
RPE 6.5
2A
Push Up
4
8-12 reps
RPE 7.5
2B
Ring Row
4
8-12 reps
RPE 7.5
3
Bench Press (Barbell)
1
1
3
12-15 reps
8-10 reps
6-8 reps
RPE 6
RPE 7
RPE 7
4
Lat Pulldown
4
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
1
4
10 reps
8 reps
RPE 6
RPE 7
6
Upright Row (Barbell)
3
10 reps
RPE 6.5
7
One Arm Lateral Raise (Cable)
3
15 reps
RPE 7
8
Cardio (Zone 2)
1
25 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Raise (Captain's Chair)
3
10 reps
RPE 7.5
1B
Band Face Pull
3
10 reps
RPE 6.5
2A
Push Up
4
8-12 reps
RPE 7.5
2B
Ring Row
4
8-12 reps
RPE 7.5
3
Bench Press (Barbell)
1
1
3
12-15 reps
8-10 reps
6-8 reps
RPE 6
RPE 7
RPE 7
4
Lat Pulldown
4
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
1
4
10 reps
8 reps
RPE 6
RPE 7
6
Upright Row (Barbell)
3
10 reps
RPE 6.5
7
One Arm Lateral Raise (Cable)
3
15 reps
RPE 7
8
Cardio (Zone 2)
1
27 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Raise (Captain's Chair)
3
10 reps
RPE 7.5
1B
Band Face Pull
3
10 reps
RPE 6.5
2A
Push Up
4
8-12 reps
RPE 7.5
2B
Ring Row
4
8-12 reps
RPE 7.5
3
Bench Press (Barbell)
1
1
3
12-15 reps
8-10 reps
6-8 reps
RPE 6
RPE 7
RPE 7
4
Lat Pulldown
4
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
1
4
10 reps
8 reps
RPE 6
RPE 7
6
Upright Row (Barbell)
3
10 reps
RPE 6.5
7
One Arm Lateral Raise (Cable)
3
15 reps
RPE 7
8
Cardio (Zone 2)
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Raise (Captain's Chair)
3
10 reps
RPE 7.5
1B
Band Face Pull
3
10 reps
RPE 6.5
2A
Push Up
4
8-12 reps
RPE 7.5
2B
Ring Row
4
8-12 reps
RPE 7.5
3
Bench Press (Barbell)
1
1
3
12-15 reps
8-10 reps
6-8 reps
RPE 6
RPE 7
RPE 7
4
Lat Pulldown
4
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
1
4
10 reps
8 reps
RPE 6
RPE 7
6
Upright Row (Barbell)
3
10 reps
RPE 6.5
7
One Arm Lateral Raise (Cable)
3
15 reps
RPE 7
8
Cardio (Zone 2)
1
32 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 7
2
Hyperextension
3
10 reps
RPE 7
3
Cardio (Zone 2)
1
40 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
10 reps
RPE 6.5
1B
Walking Lunge
3
10 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
1
4
10 reps
8 reps
RPE 6.5
RPE 7
3
Pendulum Squat
1
4
10 reps
8 reps
RPE 6.5
RPE 7
4
Hip Thrust (Machine)
3
12 reps
RPE 7.5
5
Leg Extension
3
10-12 reps
RPE 7.5
6
Calf Raise (Machine)
3
12-15 reps
RPE 7
7A
Single Arm Farmer Carry
4
1 reps
RPE 7
7B
Plank
4
0.5-1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
10 reps
RPE 6.5
1B
Walking Lunge
3
10 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
1
4
10 reps
8 reps
RPE 6.5
RPE 7
3
Pendulum Squat
1
4
10 reps
8 reps
RPE 6.5
RPE 7
4
Hip Thrust (Machine)
3
12 reps
RPE 7.5
5
Leg Extension
3
10-12 reps
RPE 7.5
6
Calf Raise (Machine)
3
12-15 reps
RPE 7
7A
Single Arm Farmer Carry
4
1 reps
RPE 7
7B
Plank
4
0.5-1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
10 reps
RPE 6.5
1B
Walking Lunge
3
10 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
1
4
10 reps
8 reps
RPE 6.5
RPE 7
3
Pendulum Squat
1
4
10 reps
8 reps
RPE 6.5
RPE 7
4
Hip Thrust (Machine)
3
12 reps
RPE 7.5
5
Leg Extension
3
10-12 reps
RPE 7.5
6
Calf Raise (Machine)
3
12-15 reps
RPE 7
7A
Single Arm Farmer Carry
4
1 reps
RPE 7
7B
Plank
4
0.5-1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
10 reps
RPE 6.5
1B
Walking Lunge
3
10 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
1
4
10 reps
8 reps
RPE 6.5
RPE 7
3
Pendulum Squat
1
4
10 reps
8 reps
RPE 6.5
RPE 7
4
Hip Thrust (Machine)
3
12 reps
RPE 7.5
5
Leg Extension
3
10-12 reps
RPE 7.5
6
Calf Raise (Machine)
3
12-15 reps
RPE 7
7A
Single Arm Farmer Carry
4
1 reps
RPE 7
7B
Plank
4
0.5-1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Face Pull
3
10-15 reps
RPE 6.5
1B
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 7
2A
Dip (Bodyweight)
2
6-8 reps
RPE 7
2B
Inverted Row
2
8-12 reps
RPE 7
3
Shoulder Press (Machine)
3
8-10 reps
RPE 7
4
Lat Pulldown
3
10-12 reps
RPE 7
5
Chest Press (Machine)
3
10-12 reps
RPE 7
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8
7
Tricep Extension (Cable)
2
12-15 reps
RPE 7
8
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Band Face Pull
3
12-15 reps
RPE 6.5
1B
Leg Raise (Captain's Chair)
3
10 reps
RPE 7
2
Overhead Press (Barbell)
4
8-10 reps
RPE 7
3
Pendlay Row
1
3
8-10 reps
8-10 reps
RPE 6.5
RPE 7
4A
Inverted Row
3
8-10 reps
RPE 7.5
4B
Dip (Bodyweight)
3
4-6 reps
RPE 8
5
Shoulder Press (Machine)
4
8-10 reps
RPE 7
6
Chest Press (Machine)
4
8-12 reps
RPE 7.5
7
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 7
8
Bayesian Curl
4
8 reps
RPE 7
9
Cardio (Zone 2)
1
25 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Band Face Pull
3
12-15 reps
RPE 6.5
1B
Leg Raise (Captain's Chair)
3
10 reps
RPE 7
2
Overhead Press (Barbell)
4
8-10 reps
RPE 7
3
Pendlay Row
1
3
8-10 reps
8-10 reps
RPE 6.5
RPE 7
4A
Inverted Row
3
8-10 reps
RPE 7.5
4B
Dip (Bodyweight)
3
4-6 reps
RPE 8
5
Shoulder Press (Machine)
4
8-10 reps
RPE 7
6
Chest Press (Machine)
4
8-12 reps
RPE 7.5
7
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 7
8
Bayesian Curl
4
8 reps
RPE 7
9
Cardio (Zone 2)
1
27 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Band Face Pull
3
12-15 reps
RPE 6.5
1B
Leg Raise (Captain's Chair)
3
10 reps
RPE 7
2
Overhead Press (Barbell)
4
8-10 reps
RPE 7
3
Pendlay Row
1
3
8-10 reps
8-10 reps
RPE 6.5
RPE 7
4A
Inverted Row
3
8-10 reps
RPE 7.5
4B
Dip (Bodyweight)
3
4-6 reps
RPE 8
5
Shoulder Press (Machine)
4
8-10 reps
RPE 7
6
Chest Press (Machine)
4
8-12 reps
RPE 7.5
7
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 7
8
Bayesian Curl
4
8 reps
RPE 7
9
Cardio (Zone 2)
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Band Face Pull
3
12-15 reps
RPE 6.5
1B
Leg Raise (Captain's Chair)
3
10 reps
RPE 7
2
Overhead Press (Barbell)
4
8-10 reps
RPE 7
3
Pendlay Row
1
3
8-10 reps
8-10 reps
RPE 6.5
RPE 7
4A
Inverted Row
3
8-10 reps
RPE 7.5
4B
Dip (Bodyweight)
3
4-6 reps
RPE 8
5
Shoulder Press (Machine)
4
8-10 reps
RPE 7
6
Chest Press (Machine)
4
8-12 reps
RPE 7.5
7
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 7
8
Bayesian Curl
4
8 reps
RPE 7
9
Cardio (Zone 2)
1
32 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Farmer Carry
4
1 reps
RPE 8
2
Abs Crunch (Weighted)
4
10-15 reps
RPE 8
3
Cardio (Zone 2)
1
45 mins
RPE 6.5
Week 1
1 / 5 Weeks
Day 1
1A
Pallof Press
3 Sets
8 Reps
@6
1B
Glute Bridge Hold
3 Sets
45 secs
@6
2
Step-Up (Weighted)
1 Set
3 Sets
8 Reps
6 Reps
@6
@7
3
Sled Drag
1 Set
4 Reps
@8
4
Deadlift (Barbell)
1 Set
1 Set
3 Sets
8 Reps
6 Reps
4 Reps
@6
@7
@8
5
Box Squat (Barbell)
4 Sets
8 Reps
@7
6
Leg Curl
2 Sets
10-12 Reps
@6
7
Cable Crunch
3 Sets
15 Reps
@6.5
Day 2
1A
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@7.5
1B
Band Face Pull
3 Sets
10 Reps
@6.5
2A
Push Up
4 Sets
8-12 Reps
@7.5
2B
Ring Row
4 Sets
8-12 Reps
@7.5
3
Bench Press (Barbell)
1 Set
1 Set
3 Sets
12-15 Reps
8-10 Reps
6-8 Reps
@6
@7
@7
4
Lat Pulldown
4 Sets
10 Reps
@7
5
Bicep Curl (EZ Bar)
1 Set
4 Sets
10 Reps
8 Reps
@6
@7
6
Upright Row (Barbell)
3 Sets
10 Reps
@6.5
7
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@7
8
Cardio (Zone 2)
1 Set
25 mins
@6
Day 3
1A
Hyperextension
3 Sets
10 Reps
@6.5
1B
Walking Lunge
3 Sets
10 Reps
@6.5
2
Romanian Deadlift (Barbell)
1 Set
4 Sets
10 Reps
8 Reps
@6.5
@7
3
Pendulum Squat
1 Set
4 Sets
10 Reps
8 Reps
@6.5
@7
4
Hip Thrust (Machine)
3 Sets
12 Reps
@7.5
5
Leg Extension
3 Sets
10-12 Reps
@7.5
6
Calf Raise (Machine)
3 Sets
12-15 Reps
@7
7A
Single Arm Farmer Carry
4 Sets
1 Reps
@7
7B
Plank
4 Sets
0.5-1 mins
@7
Day 4
1A
Band Face Pull
3 Sets
12-15 Reps
@6.5
1B
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@7
2
Overhead Press (Barbell)
4 Sets
8-10 Reps
@7
3
Pendlay Row
1 Set
3 Sets
8-10 Reps
8-10 Reps
@6.5
@7
4A
Inverted Row
3 Sets
8-10 Reps
@7.5
4B
Dip (Bodyweight)
3 Sets
4-6 Reps
@8
5
Shoulder Press (Machine)
4 Sets
8-10 Reps
@7
6
Chest Press (Machine)
4 Sets
8-12 Reps
@7.5
7
Overhead Tricep Extension (Dumbbell)
3 Sets
12-15 Reps
@7
8
Bayesian Curl
4 Sets
8 Reps
@7
9
Cardio (Zone 2)
1 Set
25 mins
@6