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Earned Energy

by Enzo Fourth

Program Description

**Earned Energy** is a dynamic 12-week program designed to build strength and enhance endurance through a structured routine of 60 workouts. Each week, you'll tackle a variety of exercises targeting all major muscle groups, including compound movements like the Romanian Deadlift and Bench Press, complemented by isolation exercises for a balanced approach. With a focus on progressive overload, you'll be challenged to push your limits while ensuring proper recovery. Get ready to earn every rep and transform your fitness journey!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 05, 2026 05:49
  • Last Edited
    Mar 05, 2026 06:57
Muscle Engagement
Front
Back
MuscleSet
Abs
11.9%
Glutes
11.8%
Hamstrings
11.7%
Quadriceps
9.9%
Upper Back
9.2%
Front Delts
8.2%
Triceps
7.1%
Lats
6.1%
Chest
5.3%
Middle Delts
3.5%
Lower Back
3.2%
Biceps
3.1%
Rear Delts
2.2%
Forearms
1.9%
Stretching
1.4%
Calves
1.3%
Abductors
0.8%
Adductors
0.7%
Cardio
0.6%
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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
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Hip Thrust (Machine)
4
12 reps
RPE 8
3
Seated Hamstring Curl
1
2
12 reps
15 reps
RPE 8
RPE 8
4
Standing Calf Raise
3
15 reps
RPE 8
5
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
2
Hip Thrust (Machine)
5
8 reps
RPE 8
3
Standing Calf Raise
3
15 reps
RPE 8
4
Plank
3
1 mins
RPE 7
5
Box Squat (Barbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Hip Thrust (Machine)
4
12 reps
RPE 8
3
Seated Hamstring Curl
1
2
12 reps
15 reps
RPE 8
RPE 8
4
Standing Calf Raise
3
15 reps
RPE 8
5
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Hip Thrust (Machine)
4
12 reps
RPE 8
3
Seated Hamstring Curl
1
2
12 reps
15 reps
RPE 8
RPE 8
4
Standing Calf Raise
3
15 reps
RPE 8
5
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
2
Hip Thrust (Machine)
5
8 reps
RPE 8
3
Standing Calf Raise
3
15 reps
RPE 8
4
Plank
3
1 mins
RPE 7
5
Box Squat (Barbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
2
Hip Thrust (Machine)
5
8 reps
RPE 8
3
Standing Calf Raise
3
15 reps
RPE 8
4
Plank
3
1 mins
RPE 7
5
Box Squat (Barbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
2
Hip Thrust (Machine)
5
8 reps
RPE 8
3
Standing Calf Raise
3
15 reps
RPE 8
4
Plank
3
1 mins
RPE 7
5
Box Squat (Barbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
2
Hip Thrust (Machine)
5
8 reps
RPE 8
3
Standing Calf Raise
3
15 reps
RPE 8
4
Plank
3
1 mins
RPE 7
5
Box Squat (Barbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
2
Hip Thrust (Machine)
4
8 reps
RPE 8
3
Step-Up (Weighted)
3
10 reps
RPE 8
4
Plank
3
1 mins
RPE 7
5
Pallof Press
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
2
Hip Thrust (Machine)
4
8 reps
RPE 8
3
Step-Up (Weighted)
3
10 reps
RPE 8
4
Plank
3
1 mins
RPE 7
5
Pallof Press
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
2
Hip Thrust (Machine)
4
8 reps
RPE 8
3
Step-Up (Weighted)
3
10 reps
RPE 8
4
Plank
3
1 mins
RPE 7
5
Pallof Press
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
2
Hip Thrust (Machine)
4
8 reps
RPE 8
3
Step-Up (Weighted)
3
10 reps
RPE 8
4
Plank
3
1 mins
RPE 7
5
Pallof Press
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Chest Supported Row (Machine)
4
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9.5
2
Chest Supported Row (Machine)
4
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Weighted)
4
6 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Chest Supported Row (Machine)
4
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Chest Supported Row (Machine)
4
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9.5
2
Chest Supported Row (Machine)
4
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Weighted)
4
6 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9.5
2
Chest Supported Row (Machine)
4
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Weighted)
4
6 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9.5
2
Chest Supported Row (Machine)
4
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Weighted)
4
6 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9.5
2
Chest Supported Row (Machine)
4
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Weighted)
4
6 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
10 reps
RPE 9.5
1B
Chest Supported Row (Machine)
4
10 reps
RPE 9.5
2A
Lateral Raise (Cable)
4
15 reps
RPE 8
2B
Face Pull
4
15 reps
RPE 8
3
Abs Crunch (Weighted)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
10 reps
RPE 9.5
1B
Chest Supported Row (Machine)
4
10 reps
RPE 9.5
2A
Lateral Raise (Cable)
4
15 reps
RPE 8
2B
Face Pull
4
15 reps
RPE 8
3
Abs Crunch (Weighted)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
10 reps
RPE 9.5
1B
Chest Supported Row (Machine)
4
10 reps
RPE 9.5
2A
Lateral Raise (Cable)
4
15 reps
RPE 8
2B
Face Pull
4
15 reps
RPE 8
3
Abs Crunch (Weighted)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
10 reps
RPE 9.5
1B
Chest Supported Row (Machine)
4
10 reps
RPE 9.5
2A
Lateral Raise (Cable)
4
15 reps
RPE 8
2B
Face Pull
4
15 reps
RPE 8
3
Abs Crunch (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
8 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 8
3
Single Leg Romanian Deadlift
3
10 reps
RPE 8
4
Single-Leg Leg Curl
3
12 reps
RPE 8
5
Hanging Leg Raise
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
2
Single Leg Romanian Deadlift
3
10 reps
RPE 8
3
Single-Leg Leg Curl
3
12 reps
RPE 8
4
Hip Abductor (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
8 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 8
3
Single Leg Romanian Deadlift
3
10 reps
RPE 8
4
Single-Leg Leg Curl
3
12 reps
RPE 8
5
Hanging Leg Raise
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
8 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 8
3
Single Leg Romanian Deadlift
3
10 reps
RPE 8
4
Single-Leg Leg Curl
3
12 reps
RPE 8
5
Hanging Leg Raise
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
2
Single Leg Romanian Deadlift
3
10 reps
RPE 8
3
Single-Leg Leg Curl
3
12 reps
RPE 8
4
Hip Abductor (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
2
Single Leg Romanian Deadlift
3
10 reps
RPE 8
3
Single-Leg Leg Curl
3
12 reps
RPE 8
4
Hip Abductor (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
2
Single Leg Romanian Deadlift
3
10 reps
RPE 8
3
Single-Leg Leg Curl
3
12 reps
RPE 8
4
Hip Abductor (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
2
Single Leg Romanian Deadlift
3
10 reps
RPE 8
3
Single-Leg Leg Curl
3
12 reps
RPE 8
4
Hip Abductor (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Lateral Raise (Cable)
4
15 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Farmer's Walk (Weighted)
3
2 mins
RPE 7
6
Pallof Press
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
5
Dead Bug
3
10 reps
RPE 7
6
Farmer's Walk (Weighted)
3
2 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Lateral Raise (Cable)
4
15 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Farmer's Walk (Weighted)
3
2 mins
RPE 7
6
Pallof Press
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Lateral Raise (Cable)
4
15 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Farmer's Walk (Weighted)
3
2 mins
RPE 7
6
Pallof Press
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
5
Dead Bug
3
10 reps
RPE 7
6
Farmer's Walk (Weighted)
3
2 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
5
Dead Bug
3
10 reps
RPE 7
6
Farmer's Walk (Weighted)
3
2 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
5
Dead Bug
3
10 reps
RPE 7
6
Farmer's Walk (Weighted)
3
2 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
5
Dead Bug
3
10 reps
RPE 7
6
Farmer's Walk (Weighted)
3
2 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
RPE 9
2
Pistol Squat
3
5 reps
RPE 8.5
3
Reverse Lunge (Barbell)
3
10 reps
RPE 8
4
Kettlebell Swing
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
RPE 9
2
Pistol Squat
3
5 reps
RPE 8.5
3
Reverse Lunge (Barbell)
3
10 reps
RPE 8
4
Kettlebell Swing
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
RPE 9
2
Pistol Squat
3
5 reps
RPE 8.5
3
Reverse Lunge (Barbell)
3
10 reps
RPE 8
4
Kettlebell Swing
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
RPE 9
2
Pistol Squat
3
5 reps
RPE 8.5
3
Reverse Lunge (Barbell)
3
10 reps
RPE 8
4
Kettlebell Swing
4
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Landmine Press
3
10 reps
RPE 7
3
Dead Bug
3
10 reps
RPE 7
4
Cable Crunch
3
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
3
2 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Landmine Press
3
10 reps
RPE 7
3
Dead Bug
3
10 reps
RPE 7
4
Cable Crunch
3
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
3
2 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Landmine Press
3
10 reps
RPE 7
3
Dead Bug
3
10 reps
RPE 7
4
Cable Crunch
3
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
3
2 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Landmine Press
3
10 reps
RPE 7
3
Dead Bug
3
10 reps
RPE 7
4
Cable Crunch
3
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
3
2 mins
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@8
2
Hip Thrust (Machine)
4 Sets
12 Reps
@8
3
Seated Hamstring Curl
1 Set
2 Sets
12 Reps
15 Reps
@8
@8
4
Standing Calf Raise
3 Sets
15 Reps
@8
5
Plank
3 Sets
1 mins
@7
Day 2
1
Bench Press (Dumbbell)
4 Sets
8 Reps
@8
2
Chest Supported Row (Machine)
4 Sets
10 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
4
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
5
Abs Crunch (Weighted)
3 Sets
15 Reps
@8
Day 3
1
Box Squat (Barbell)
4 Sets
8 Reps
@8
2
Step-Up (Weighted)
3 Sets
10 Reps
@8
3
Single Leg Romanian Deadlift
3 Sets
10 Reps
@8
4
Single-Leg Leg Curl
3 Sets
12 Reps
@8
5
Hanging Leg Raise
3 Sets
6 Reps
@8
Day 5
1
Cardio
1 Set
60 mins
@7.5
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@8
2
Lat Pulldown
4 Sets
10 Reps
@8
3
Lateral Raise (Cable)
4 Sets
15 Reps
@8
4
Face Pull
3 Sets
15 Reps
@8
5
Farmer's Walk (Weighted)
3 Sets
2 mins
@7
6
Pallof Press
3 Sets
12 Reps
@8