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Program Description

Aufnahme

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 30, 2025 04:27
  • Last Edited
    Dec 30, 2025 06:44

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.7%
Upper Back
10.3%
Glutes
8.9%
Hamstrings
8.9%
Lats
8.4%
Abs
7.7%
Triceps
7.5%
Front Delts
7.5%
Other
7%
Chest
4.2%
Middle Delts
3.3%
Biceps
3%
Forearms
2.8%
Calves
2.8%
Lower Back
2.8%
Adductors
1.6%
Full-Body
1.4%
Cardio
1.4%
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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
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 7
3
Pull-Up (Bodyweight)
5
RPE 8
4
Military Press (Barbell)
3
5 reps
RPE 8
5
Pendlay Row
5
5 reps
RPE 7
6A
Push Up
5
RPE 7
6B
Chin-Up (Bodyweight)
5
RPE 7
7
AMRAP
1
12 mins
-
8
Hanging Leg Raise
1
20 reps
RPE 7
9
Plank
1
RPE 9
10
Dead Hang
2
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 7
3
Pull-Up (Bodyweight)
5
RPE 8
4
Military Press (Barbell)
3
5 reps
RPE 8
5
Pendlay Row
5
5 reps
RPE 7
6A
Push Up
5
RPE 7
6B
Chin-Up (Bodyweight)
5
RPE 7
7
AMRAP
1
12 mins
-
8
Hanging Leg Raise
1
20 reps
RPE 7
9
Plank
1
RPE 9
10
Dead Hang
2
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 7
3
Pull-Up (Bodyweight)
5
RPE 8
4
Military Press (Barbell)
3
5 reps
RPE 8
5
Pendlay Row
5
5 reps
RPE 7
6A
Push Up
5
RPE 7
6B
Chin-Up (Bodyweight)
5
RPE 7
7
AMRAP
1
12 mins
-
8
Hanging Leg Raise
1
20 reps
RPE 7
9
Plank
1
RPE 9
10
Dead Hang
2
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 7
3
Pull-Up (Bodyweight)
5
RPE 8
4
Military Press (Barbell)
3
5 reps
RPE 8
5
Pendlay Row
5
5 reps
RPE 7
6A
Push Up
5
RPE 7
6B
Chin-Up (Bodyweight)
5
RPE 7
7
AMRAP
1
12 mins
-
8
Hanging Leg Raise
1
20 reps
RPE 7
9
Plank
1
RPE 9
10
Dead Hang
2
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 7
3
Pull-Up (Bodyweight)
5
RPE 8
4
Military Press (Barbell)
3
5 reps
RPE 8
5
Pendlay Row
5
5 reps
RPE 7
6A
Push Up
5
RPE 7
6B
Chin-Up (Bodyweight)
5
RPE 7
7
AMRAP
1
12 mins
-
8
Hanging Leg Raise
1
20 reps
RPE 7
9
Plank
1
RPE 9
10
Dead Hang
2
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 7
3
Pull-Up (Bodyweight)
5
RPE 8
4
Military Press (Barbell)
3
5 reps
RPE 8
5
Pendlay Row
5
5 reps
RPE 7
6A
Push Up
5
RPE 7
6B
Chin-Up (Bodyweight)
5
RPE 7
7
AMRAP
1
12 mins
-
8
Hanging Leg Raise
1
20 reps
RPE 7
9
Plank
1
RPE 9
10
Dead Hang
2
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 7
3
Pull-Up (Bodyweight)
5
RPE 8
4
Military Press (Barbell)
3
5 reps
RPE 8
5
Pendlay Row
5
5 reps
RPE 7
6A
Push Up
5
RPE 7
6B
Chin-Up (Bodyweight)
5
RPE 7
7
AMRAP
1
12 mins
-
8
Hanging Leg Raise
1
20 reps
RPE 7
9
Plank
1
RPE 9
10
Dead Hang
2
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 7
3
Pull-Up (Bodyweight)
5
RPE 8
4
Military Press (Barbell)
3
5 reps
RPE 8
5
Pendlay Row
5
5 reps
RPE 7
6A
Push Up
5
RPE 7
6B
Chin-Up (Bodyweight)
5
RPE 7
7
AMRAP
1
12 mins
-
8
Hanging Leg Raise
1
20 reps
RPE 7
9
Plank
1
RPE 9
10
Dead Hang
2
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-5 reps
RPE 8
2
Squat (Barbell)
3
5 reps
RPE 7
3
Standing Calf Raise
3
15 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 7
5
Front Squat (Barbell)
3
5 reps
RPE 7
6
200m Sprint
3
RPE 8
7
100m Sprint
10
RPE 8.5
8
Jump Squat
3
1 mins
RPE 8
9
Russian Twist
2
1 mins
RPE 8
10
Decline Crunch
2
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-5 reps
RPE 8
2
Squat (Barbell)
3
5 reps
RPE 7
3
Standing Calf Raise
3
15 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 7
5
Front Squat (Barbell)
3
5 reps
RPE 7
6
200m Sprint
3
RPE 8
7
100m Sprint
10
RPE 8.5
8
Jump Squat
3
1 mins
RPE 8
9
Russian Twist
2
1 mins
RPE 8
10
Decline Crunch
2
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-5 reps
RPE 8
2
Squat (Barbell)
3
5 reps
RPE 7
3
Standing Calf Raise
3
15 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 7
5
Front Squat (Barbell)
3
5 reps
RPE 7
6
200m Sprint
3
RPE 8
7
100m Sprint
10
RPE 8.5
8
Jump Squat
3
1 mins
RPE 8
9
Russian Twist
2
1 mins
RPE 8
10
Decline Crunch
2
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-5 reps
RPE 8
2
Squat (Barbell)
3
5 reps
RPE 7
3
Standing Calf Raise
3
15 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 7
5
Front Squat (Barbell)
3
5 reps
RPE 7
6
200m Sprint
3
RPE 8
7
100m Sprint
10
RPE 8.5
8
Jump Squat
3
1 mins
RPE 8
9
Russian Twist
2
1 mins
RPE 8
10
Decline Crunch
2
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-5 reps
RPE 8
2
Squat (Barbell)
3
5 reps
RPE 7
3
Standing Calf Raise
3
15 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 7
5
Front Squat (Barbell)
3
5 reps
RPE 7
6
200m Sprint
3
RPE 8
7
100m Sprint
10
RPE 8.5
8
Jump Squat
3
1 mins
RPE 8
9
Russian Twist
2
1 mins
RPE 8
10
Decline Crunch
2
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-5 reps
RPE 8
2
Squat (Barbell)
3
5 reps
RPE 7
3
Standing Calf Raise
3
15 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 7
5
Front Squat (Barbell)
3
5 reps
RPE 7
6
200m Sprint
3
RPE 8
7
100m Sprint
10
RPE 8.5
8
Jump Squat
3
1 mins
RPE 8
9
Russian Twist
2
1 mins
RPE 8
10
Decline Crunch
2
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-5 reps
RPE 8
2
Squat (Barbell)
3
5 reps
RPE 7
3
Standing Calf Raise
3
15 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 7
5
Front Squat (Barbell)
3
5 reps
RPE 7
6
200m Sprint
3
RPE 8
7
100m Sprint
10
RPE 8.5
8
Jump Squat
3
1 mins
RPE 8
9
Russian Twist
2
1 mins
RPE 8
10
Decline Crunch
2
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-5 reps
RPE 8
2
Squat (Barbell)
3
5 reps
RPE 7
3
Standing Calf Raise
3
15 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 7
5
Front Squat (Barbell)
3
5 reps
RPE 7
6
200m Sprint
3
RPE 8
7
100m Sprint
10
RPE 8.5
8
Jump Squat
3
1 mins
RPE 8
9
Russian Twist
2
1 mins
RPE 8
10
Decline Crunch
2
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3 reps
RPE 8
2
Standing Calf Raise
3
15 reps
RPE 8
3
Deadlift (Barbell)
5
3-5 reps
RPE 8
4
Push Press (Barbell)
4
5 reps
RPE 8
5
T-Bar Row
3
6-8 reps
RPE 8
6
Conditioning Circuit
3
AMRAP
RPE 8
7
AirBike
1
10 mins
-
8
Farmer's Walk (Weighted)
2
1 mins
RPE 8
9
Dead Hang
2
1 mins
RPE 8
10
AMRAP
1
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3 reps
RPE 8
2
Standing Calf Raise
3
15 reps
RPE 8
3
Deadlift (Barbell)
5
3-5 reps
RPE 8
4
Push Press (Barbell)
4
5 reps
RPE 8
5
T-Bar Row
3
6-8 reps
RPE 8
6
Conditioning Circuit
3
AMRAP
RPE 8
7
AirBike
1
10 mins
-
8
Farmer's Walk (Weighted)
2
1 mins
RPE 8
9
Dead Hang
2
1 mins
RPE 8
10
AMRAP
1
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3 reps
RPE 8
2
Standing Calf Raise
3
15 reps
RPE 8
3
Deadlift (Barbell)
5
3-5 reps
RPE 8
4
Push Press (Barbell)
4
5 reps
RPE 8
5
T-Bar Row
3
6-8 reps
RPE 8
6
Conditioning Circuit
3
AMRAP
RPE 8
7
AirBike
1
10 mins
-
8
Farmer's Walk (Weighted)
2
1 mins
RPE 8
9
Dead Hang
2
1 mins
RPE 8
10
AMRAP
1
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3 reps
RPE 8
2
Standing Calf Raise
3
15 reps
RPE 8
3
Deadlift (Barbell)
5
3-5 reps
RPE 8
4
Push Press (Barbell)
4
5 reps
RPE 8
5
T-Bar Row
3
6-8 reps
RPE 8
6
Conditioning Circuit
3
AMRAP
RPE 8
7
AirBike
1
10 mins
-
8
Farmer's Walk (Weighted)
2
1 mins
RPE 8
9
Dead Hang
2
1 mins
RPE 8
10
AMRAP
1
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3 reps
RPE 8
2
Standing Calf Raise
3
15 reps
RPE 8
3
Deadlift (Barbell)
5
3-5 reps
RPE 8
4
Push Press (Barbell)
4
5 reps
RPE 8
5
T-Bar Row
3
6-8 reps
RPE 8
6
Conditioning Circuit
3
AMRAP
RPE 8
7
AirBike
1
10 mins
-
8
Farmer's Walk (Weighted)
2
1 mins
RPE 8
9
Dead Hang
2
1 mins
RPE 8
10
AMRAP
1
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3 reps
RPE 8
2
Standing Calf Raise
3
15 reps
RPE 8
3
Deadlift (Barbell)
5
3-5 reps
RPE 8
4
Push Press (Barbell)
4
5 reps
RPE 8
5
T-Bar Row
3
6-8 reps
RPE 8
6
Conditioning Circuit
3
AMRAP
RPE 8
7
AirBike
1
10 mins
-
8
Farmer's Walk (Weighted)
2
1 mins
RPE 8
9
Dead Hang
2
1 mins
RPE 8
10
AMRAP
1
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3 reps
RPE 8
2
Standing Calf Raise
3
15 reps
RPE 8
3
Deadlift (Barbell)
5
3-5 reps
RPE 8
4
Push Press (Barbell)
4
5 reps
RPE 8
5
T-Bar Row
3
6-8 reps
RPE 8
6
Conditioning Circuit
3
AMRAP
RPE 8
7
AirBike
1
10 mins
-
8
Farmer's Walk (Weighted)
2
1 mins
RPE 8
9
Dead Hang
2
1 mins
RPE 8
10
AMRAP
1
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3 reps
RPE 8
2
Standing Calf Raise
3
15 reps
RPE 8
3
Deadlift (Barbell)
5
3-5 reps
RPE 8
4
Push Press (Barbell)
4
5 reps
RPE 8
5
T-Bar Row
3
6-8 reps
RPE 8
6
Conditioning Circuit
3
AMRAP
RPE 8
7
AirBike
1
10 mins
-
8
Farmer's Walk (Weighted)
2
1 mins
RPE 8
9
Dead Hang
2
1 mins
RPE 8
10
AMRAP
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 8.5
2
Run
1
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 8.5
2
Run
1
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 8.5
2
Run
1
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 8.5
2
Run
1
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 8.5
2
Run
1
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 8.5
2
Run
1
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 8.5
2
Run
1
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 8.5
2
Run
1
RPE 6
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3-5 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@7
3
Pull-Up (Bodyweight)
5 Sets
@8
4
Military Press (Barbell)
3 Sets
5 Reps
@8
5
Pendlay Row
5 Sets
5 Reps
@7
6A
Push Up
5 Sets
@7
6B
Chin-Up (Bodyweight)
5 Sets
@7
7
AMRAP
1 Set
12 mins
-
8
Hanging Leg Raise
1 Set
20 Reps
@7
9
Plank
1 Set
@9
10
Dead Hang
2 Sets
@9
Day 4
1
Run
1 Set
@8.5
2
Run
1 Set
@6
Day 2
1
Squat (Barbell)
1 Set
3-5 Reps
@8
2
Squat (Barbell)
3 Sets
5 Reps
@7
3
Standing Calf Raise
3 Sets
15 Reps
@8
4
Romanian Deadlift (Barbell)
1 Set
6-8 Reps
@7
5
Front Squat (Barbell)
3 Sets
5 Reps
@7
6
200m Sprint
3 Sets
@8
7
100m Sprint
10 Sets
@8.5
8
Jump Squat
3 Sets
1 mins
@8
9
Russian Twist
2 Sets
1 mins
@8
10
Decline Crunch
2 Sets
25 Reps
@8
Day 3
1
Trap Bar Deadlift
3 Sets
3 Reps
@8
2
Standing Calf Raise
3 Sets
15 Reps
@8
3
Deadlift (Barbell)
5 Sets
3-5 Reps
@8
4
Push Press (Barbell)
4 Sets
5 Reps
@8
5
T-Bar Row
3 Sets
6-8 Reps
@8
6
Conditioning Circuit
3 Sets
AMRAP
@8
7
AirBike
1 Set
10 mins
-
8
Farmer's Walk (Weighted)
2 Sets
1 mins
@8
9
Dead Hang
2 Sets
1 mins
@8
10
AMRAP
1 Set
AMRAP
@8