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EBP

by Nikola T.
2 athletes joined

Program Description

Stronger faster fitter

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 19, 2023 06:15
  • Last Edited
    Jun 18, 2025 12:00

Summary

Introducing the EBP program, a dynamic 10-week training plan designed to elevate your performance through a balanced mix of strength and cardio workouts. Committing just 4 days a week, you'll engage in a variety of exercises including sprints, goblet squats, and medicine ball throws, ensuring a full-body challenge that builds power and endurance. Each session is strategically structured to progressively increase intensity, helping you to break through plateaus and achieve your fitness goals. Get ready to transform your strength and athleticism with this comprehensive program tailored for everyday lifters!
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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
Sprint
2
3 reps
-
2
Medicine Ball Throw
4
2
5 reps
3 reps
-
-
3
Goblet Squat
2
10-5 reps
-
4
Back Extension (Weighted)
2
12-8 reps
-
5
Incline Bench Press (Dumbbell)
2
10-5 reps
-
6
Inverted Row
2
12-8 reps
-
7
Hammer Curl
2
12-8 reps
-
8
Tricep Pushdown (Cable)
2
12-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
3 reps
-
2
Medicine Ball Throw
4
2
5 reps
3 reps
-
-
3
Goblet Squat
2
10-5 reps
-
4
Back Extension (Weighted)
2
12-8 reps
-
5
Incline Bench Press (Dumbbell)
2
10-5 reps
-
6
Inverted Row
2
12-8 reps
-
7
Hammer Curl
2
12-8 reps
-
8
Tricep Pushdown (Cable)
2
12-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
3 reps
-
2
Medicine Ball Throw
4
2
5 reps
3 reps
-
-
3
Goblet Squat
2
10-5 reps
-
4
Back Extension (Weighted)
2
12-8 reps
-
5
Incline Bench Press (Dumbbell)
2
10-5 reps
-
6
Inverted Row
2
12-8 reps
-
7
Hammer Curl
2
12-8 reps
-
8
Tricep Pushdown (Cable)
2
12-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
3 reps
-
2
Medicine Ball Throw
4
2
5 reps
3 reps
-
-
3
Goblet Squat
2
10-5 reps
-
4
Back Extension (Weighted)
2
12-8 reps
-
5
Incline Bench Press (Dumbbell)
2
10-5 reps
-
6
Inverted Row
2
12-8 reps
-
7
Hammer Curl
2
12-8 reps
-
8
Tricep Pushdown (Cable)
2
12-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
3 reps
-
2
Medicine Ball Throw
4
2
5 reps
3 reps
-
-
3
Goblet Squat
2
10-5 reps
-
4
Back Extension (Weighted)
2
12-8 reps
-
5
Incline Bench Press (Dumbbell)
2
10-5 reps
-
6
Inverted Row
2
12-8 reps
-
7
Hammer Curl
2
12-8 reps
-
8
Tricep Pushdown (Cable)
2
12-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
3 reps
-
2
Medicine Ball Throw
4
2
5 reps
3 reps
-
-
3
Goblet Squat
2
10-5 reps
-
4
Back Extension (Weighted)
2
12-8 reps
-
5
Incline Bench Press (Dumbbell)
2
10-5 reps
-
6
Inverted Row
2
12-8 reps
-
7
Hammer Curl
2
12-8 reps
-
8
Tricep Pushdown (Cable)
2
12-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
3 reps
-
2
Medicine Ball Throw
4
2
5 reps
3 reps
-
-
3
Goblet Squat
2
10-5 reps
-
4
Back Extension (Weighted)
2
12-8 reps
-
5
Incline Bench Press (Dumbbell)
2
10-5 reps
-
6
Inverted Row
2
12-8 reps
-
7
Hammer Curl
2
12-8 reps
-
8
Tricep Pushdown (Cable)
2
12-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
3 reps
-
2
Medicine Ball Throw
4
2
5 reps
3 reps
-
-
3
Goblet Squat
2
10-5 reps
-
4
Back Extension (Weighted)
2
12-8 reps
-
5
Incline Bench Press (Dumbbell)
2
10-5 reps
-
6
Inverted Row
2
12-8 reps
-
7
Hammer Curl
2
12-8 reps
-
8
Tricep Pushdown (Cable)
2
12-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
3 reps
-
2
Medicine Ball Throw
4
2
5 reps
3 reps
-
-
3
Goblet Squat
2
10-5 reps
-
4
Back Extension (Weighted)
2
12-8 reps
-
5
Incline Bench Press (Dumbbell)
2
10-5 reps
-
6
Inverted Row
2
12-8 reps
-
7
Hammer Curl
2
12-8 reps
-
8
Tricep Pushdown (Cable)
2
12-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
3 reps
-
2
Medicine Ball Throw
4
2
5 reps
3 reps
-
-
3
Goblet Squat
2
10-5 reps
-
4
Back Extension (Weighted)
2
12-8 reps
-
5
Incline Bench Press (Dumbbell)
2
10-5 reps
-
6
Inverted Row
2
12-8 reps
-
7
Hammer Curl
2
12-8 reps
-
8
Tricep Pushdown (Cable)
2
12-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
2
3-6 reps
-
2
Vertical Jump
2
3-6 reps
-
3
Romanian Deadlift (Barbell)
2
10-5 reps
-
4
Split Squat (Dumbbell)
2
8-5 reps
-
5
Seated Overhead Press (Dumbbell)
2
12-8 reps
-
6
Pull-Up (Weighted)
2
10-5 reps
-
7
Side Bend (Dumbbell)
2
10-5 reps
-
8
Hanging Leg Raise
2
10-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
2
3-6 reps
-
2
Vertical Jump
2
3-6 reps
-
3
Romanian Deadlift (Barbell)
2
10-5 reps
-
4
Split Squat (Dumbbell)
2
8-5 reps
-
5
Seated Overhead Press (Dumbbell)
2
12-8 reps
-
6
Pull-Up (Weighted)
2
10-5 reps
-
7
Side Bend (Dumbbell)
2
10-5 reps
-
8
Hanging Leg Raise
2
10-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
2
3-6 reps
-
2
Vertical Jump
2
3-6 reps
-
3
Romanian Deadlift (Barbell)
2
10-5 reps
-
4
Split Squat (Dumbbell)
2
8-5 reps
-
5
Seated Overhead Press (Dumbbell)
2
12-8 reps
-
6
Pull-Up (Weighted)
2
10-5 reps
-
7
Side Bend (Dumbbell)
2
10-5 reps
-
8
Hanging Leg Raise
2
10-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
2
3-6 reps
-
2
Vertical Jump
2
3-6 reps
-
3
Romanian Deadlift (Barbell)
2
10-5 reps
-
4
Split Squat (Dumbbell)
2
8-5 reps
-
5
Seated Overhead Press (Dumbbell)
2
12-8 reps
-
6
Pull-Up (Weighted)
2
10-5 reps
-
7
Side Bend (Dumbbell)
2
10-5 reps
-
8
Hanging Leg Raise
2
10-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
2
3-6 reps
-
2
Vertical Jump
2
3-6 reps
-
3
Romanian Deadlift (Barbell)
2
10-5 reps
-
4
Split Squat (Dumbbell)
2
8-5 reps
-
5
Seated Overhead Press (Dumbbell)
2
12-8 reps
-
6
Pull-Up (Weighted)
2
10-5 reps
-
7
Side Bend (Dumbbell)
2
10-5 reps
-
8
Hanging Leg Raise
2
10-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
2
3-6 reps
-
2
Vertical Jump
2
3-6 reps
-
3
Romanian Deadlift (Barbell)
2
10-5 reps
-
4
Split Squat (Dumbbell)
2
8-5 reps
-
5
Seated Overhead Press (Dumbbell)
2
12-8 reps
-
6
Pull-Up (Weighted)
2
10-5 reps
-
7
Side Bend (Dumbbell)
2
10-5 reps
-
8
Hanging Leg Raise
2
10-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
2
3-6 reps
-
2
Vertical Jump
2
3-6 reps
-
3
Romanian Deadlift (Barbell)
2
10-5 reps
-
4
Split Squat (Dumbbell)
2
8-5 reps
-
5
Seated Overhead Press (Dumbbell)
2
12-8 reps
-
6
Pull-Up (Weighted)
2
10-5 reps
-
7
Side Bend (Dumbbell)
2
10-5 reps
-
8
Hanging Leg Raise
2
10-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
2
3-6 reps
-
2
Vertical Jump
2
3-6 reps
-
3
Romanian Deadlift (Barbell)
2
10-5 reps
-
4
Split Squat (Dumbbell)
2
8-5 reps
-
5
Seated Overhead Press (Dumbbell)
2
12-8 reps
-
6
Pull-Up (Weighted)
2
10-5 reps
-
7
Side Bend (Dumbbell)
2
10-5 reps
-
8
Hanging Leg Raise
2
10-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
2
3-6 reps
-
2
Vertical Jump
2
3-6 reps
-
3
Romanian Deadlift (Barbell)
2
10-5 reps
-
4
Split Squat (Dumbbell)
2
8-5 reps
-
5
Seated Overhead Press (Dumbbell)
2
12-8 reps
-
6
Pull-Up (Weighted)
2
10-5 reps
-
7
Side Bend (Dumbbell)
2
10-5 reps
-
8
Hanging Leg Raise
2
10-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
2
3-6 reps
-
2
Vertical Jump
2
3-6 reps
-
3
Romanian Deadlift (Barbell)
2
10-5 reps
-
4
Split Squat (Dumbbell)
2
8-5 reps
-
5
Seated Overhead Press (Dumbbell)
2
12-8 reps
-
6
Pull-Up (Weighted)
2
10-5 reps
-
7
Side Bend (Dumbbell)
2
10-5 reps
-
8
Hanging Leg Raise
2
10-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
2 reps
-
2
Dip (Bodyweight)
2
AMRAP
-
3
Push Up
2
AMRAP
-
4
Lateral Lunge
2
8-5 reps
-
5
Slider Leg Curl
2
5-10 reps
-
6
Lateral Raise (Dumbbell)
2
12-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
2 reps
-
2
Dip (Bodyweight)
2
AMRAP
-
3
Push Up
2
AMRAP
-
4
Lateral Lunge
2
8-5 reps
-
5
Slider Leg Curl
2
5-10 reps
-
6
Lateral Raise (Dumbbell)
2
12-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
2 reps
-
2
Dip (Bodyweight)
2
AMRAP
-
3
Push Up
2
AMRAP
-
4
Lateral Lunge
2
8-5 reps
-
5
Slider Leg Curl
2
5-10 reps
-
6
Lateral Raise (Dumbbell)
2
12-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
2 reps
-
2
Dip (Bodyweight)
2
AMRAP
-
3
Push Up
2
AMRAP
-
4
Lateral Lunge
2
8-5 reps
-
5
Slider Leg Curl
2
5-10 reps
-
6
Lateral Raise (Dumbbell)
2
12-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
2 reps
-
2
Dip (Bodyweight)
2
AMRAP
-
3
Push Up
2
AMRAP
-
4
Lateral Lunge
2
8-5 reps
-
5
Slider Leg Curl
2
5-10 reps
-
6
Lateral Raise (Dumbbell)
2
12-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
2 reps
-
2
Dip (Bodyweight)
2
AMRAP
-
3
Push Up
2
AMRAP
-
4
Lateral Lunge
2
8-5 reps
-
5
Slider Leg Curl
2
5-10 reps
-
6
Lateral Raise (Dumbbell)
2
12-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
2 reps
-
2
Dip (Bodyweight)
2
AMRAP
-
3
Push Up
2
AMRAP
-
4
Lateral Lunge
2
8-5 reps
-
5
Slider Leg Curl
2
5-10 reps
-
6
Lateral Raise (Dumbbell)
2
12-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
2 reps
-
2
Dip (Bodyweight)
2
AMRAP
-
3
Push Up
2
AMRAP
-
4
Lateral Lunge
2
8-5 reps
-
5
Slider Leg Curl
2
5-10 reps
-
6
Lateral Raise (Dumbbell)
2
12-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
2 reps
-
2
Dip (Bodyweight)
2
AMRAP
-
3
Push Up
2
AMRAP
-
4
Lateral Lunge
2
8-5 reps
-
5
Slider Leg Curl
2
5-10 reps
-
6
Lateral Raise (Dumbbell)
2
12-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
2 reps
-
2
Dip (Bodyweight)
2
AMRAP
-
3
Push Up
2
AMRAP
-
4
Lateral Lunge
2
8-5 reps
-
5
Slider Leg Curl
2
5-10 reps
-
6
Lateral Raise (Dumbbell)
2
12-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
2
8-5 reps
-
2
Dumbbell Row
2
8-5 reps
-
3
Glute Bridge (Bodyweight)
2
8-5 reps
-
4
Bicep Curl (Dumbbell)
2
12-8 reps
-
5
Pallof Press
2
12-8 reps
-
6
Floor Press (Dumbbell)
2
12-8 reps
-
7
Copenhagen Plank
2
8-5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
2
8-5 reps
-
2
Dumbbell Row
2
8-5 reps
-
3
Glute Bridge (Bodyweight)
2
8-5 reps
-
4
Bicep Curl (Dumbbell)
2
12-8 reps
-
5
Pallof Press
2
12-8 reps
-
6
Floor Press (Dumbbell)
2
12-8 reps
-
7
Copenhagen Plank
2
8-5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
2
8-5 reps
-
2
Dumbbell Row
2
8-5 reps
-
3
Glute Bridge (Bodyweight)
2
8-5 reps
-
4
Bicep Curl (Dumbbell)
2
12-8 reps
-
5
Pallof Press
2
12-8 reps
-
6
Floor Press (Dumbbell)
2
12-8 reps
-
7
Copenhagen Plank
2
8-5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
2
8-5 reps
-
2
Dumbbell Row
2
8-5 reps
-
3
Glute Bridge (Bodyweight)
2
8-5 reps
-
4
Bicep Curl (Dumbbell)
2
12-8 reps
-
5
Pallof Press
2
12-8 reps
-
6
Floor Press (Dumbbell)
2
12-8 reps
-
7
Copenhagen Plank
2
8-5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
2
8-5 reps
-
2
Dumbbell Row
2
8-5 reps
-
3
Glute Bridge (Bodyweight)
2
8-5 reps
-
4
Bicep Curl (Dumbbell)
2
12-8 reps
-
5
Pallof Press
2
12-8 reps
-
6
Floor Press (Dumbbell)
2
12-8 reps
-
7
Copenhagen Plank
2
8-5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
2
8-5 reps
-
2
Dumbbell Row
2
8-5 reps
-
3
Glute Bridge (Bodyweight)
2
8-5 reps
-
4
Bicep Curl (Dumbbell)
2
12-8 reps
-
5
Pallof Press
2
12-8 reps
-
6
Floor Press (Dumbbell)
2
12-8 reps
-
7
Copenhagen Plank
2
8-5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
2
8-5 reps
-
2
Dumbbell Row
2
8-5 reps
-
3
Glute Bridge (Bodyweight)
2
8-5 reps
-
4
Bicep Curl (Dumbbell)
2
12-8 reps
-
5
Pallof Press
2
12-8 reps
-
6
Floor Press (Dumbbell)
2
12-8 reps
-
7
Copenhagen Plank
2
8-5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
2
8-5 reps
-
2
Dumbbell Row
2
8-5 reps
-
3
Glute Bridge (Bodyweight)
2
8-5 reps
-
4
Bicep Curl (Dumbbell)
2
12-8 reps
-
5
Pallof Press
2
12-8 reps
-
6
Floor Press (Dumbbell)
2
12-8 reps
-
7
Copenhagen Plank
2
8-5 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Sprint
2 Sets
3 Reps
-
2
Medicine Ball Throw
4 Sets
2 Sets
5 Reps
3 Reps
-
-
3
Goblet Squat
2 Sets
10-5 Reps
-
4
Back Extension (Weighted)
2 Sets
12-8 Reps
-
5
Incline Bench Press (Dumbbell)
2 Sets
10-5 Reps
-
6
Inverted Row
2 Sets
12-8 Reps
-
7
Hammer Curl
2 Sets
12-8 Reps
-
8
Tricep Pushdown (Cable)
2 Sets
12-8 Reps
-
Day 2
1
Broad Jump
2 Sets
3-6 Reps
-
2
Vertical Jump
2 Sets
3-6 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
10-5 Reps
-
4
Split Squat (Dumbbell)
2 Sets
8-5 Reps
-
5
Seated Overhead Press (Dumbbell)
2 Sets
12-8 Reps
-
6
Pull-Up (Weighted)
2 Sets
10-5 Reps
-
7
Side Bend (Dumbbell)
2 Sets
10-5 Reps
-
8
Hanging Leg Raise
2 Sets
10-5 Reps
-
Day 3
1
Sprint
2 Sets
2 Reps
-
2
Dip (Bodyweight)
2 Sets
AMRAP
-
3
Push Up
2 Sets
AMRAP
-
4
Lateral Lunge
2 Sets
8-5 Reps
-
5
Slider Leg Curl
2 Sets
5-10 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
12-8 Reps
-
Day 4
1
Reverse Lunge (Dumbbell)
2 Sets
8-5 Reps
-
2
Dumbbell Row
2 Sets
8-5 Reps
-
3
Glute Bridge (Bodyweight)
2 Sets
8-5 Reps
-
4
Bicep Curl (Dumbbell)
2 Sets
12-8 Reps
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5
Pallof Press
2 Sets
12-8 Reps
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6
Floor Press (Dumbbell)
2 Sets
12-8 Reps
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7
Copenhagen Plank
2 Sets
8-5 Reps
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