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Fighter Template

by Valentin
16 athletes joined

Program Description

Mejorar en Kickboxing.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 08, 2024 03:00
  • Last Edited
    Jun 18, 2025 07:56

Summary

Unleash your inner warrior with the Fighter Template, a 3-week program designed to build strength and endurance through a focused, high-intensity regimen. Comprising two training days each week, you'll tackle compound lifts like the Front Squat, Pull-Up, and Overhead Press, all set at 75-80% intensity to maximize muscle engagement. This program is perfect for those looking to elevate their lifting game while honing their athleticism. Get ready to push your limits and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.4%
Glutes
12.4%
Lower Back
11.9%
Quadriceps
11.4%
Lats
10%
Middle Delts
10%
Upper Back
8%
Front Delts
8%
Triceps
6%
Abs
5%
Biceps
4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5 reps
75%
2
Pull-Up (Weighted)
4
5 reps
75%
3
Overhead Press (Barbell)
4
5 reps
75%
4
Romanian Deadlift (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5 reps
80%
2
Pull-Up (Weighted)
4
5 reps
80%
3
Overhead Press (Barbell)
4
5 reps
80%
4
Romanian Deadlift (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3 reps
90%
2
Pull-Up (Weighted)
4
3 reps
90%
3
Overhead Press (Barbell)
4
3 reps
90%
4
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5 reps
75%
2
Pull-Up (Weighted)
4
5 reps
75%
3
Overhead Press (Barbell)
4
5 reps
75%
4
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5 reps
80%
2
Pull-Up (Weighted)
4
5 reps
80%
3
Overhead Press (Barbell)
4
5 reps
80%
4
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3 reps
90%
2
Pull-Up (Weighted)
4
3 reps
90%
3
Overhead Press (Barbell)
4
3 reps
90%
4
Romanian Deadlift (Barbell)
3
-
Week 1
1 / 3 Weeks
Day 2
1
Front Squat (Barbell)
4 Sets
5 Reps
75%
2
Pull-Up (Weighted)
4 Sets
5 Reps
75%
3
Overhead Press (Barbell)
4 Sets
5 Reps
75%
4
Romanian Deadlift (Barbell)
3 Sets
-
Day 1
1
Front Squat (Barbell)
4 Sets
5 Reps
75%
2
Pull-Up (Weighted)
4 Sets
5 Reps
75%
3
Overhead Press (Barbell)
4 Sets
5 Reps
75%
4
Romanian Deadlift (Barbell)
3 Sets
-