Program Description
Get jacked, feel good, have fun, improve aerobic conditioning.
Program Overview
- LevelAdvanced
- GoalAthletics, Olympic Weightlifting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedFeb 16, 2026 06:26
- Last EditedFeb 17, 2026 02:49
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.5%
Quadriceps
11.2%
Olympic
10.7%
Upper Back
10.7%
Hamstrings
10.7%
Chest
6.4%
Triceps
6.4%
Front Delts
6.4%
Middle Delts
5.6%
Abs
5.4%
Lower Back
5%
Biceps
3.3%
Adductors
3%
Forearms
1.7%
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ON THE BOOSTCAMP APP FOR FREE
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Scan QR Code to Download
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
Clean (Barbell)
4
3 reps
-
2
Squat (Barbell)
5
5 reps
-
3A
Nordic Curl
3
4 reps
-
3B
Adductor Plate Slide
3
12 reps
-
3C
Lateral SL Reach
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3 reps
-
2
Squat (Barbell)
5
5 reps
-
3A
Nordic Curl
3
4 reps
-
3B
Adductor Plate Slide
3
12 reps
-
3C
Lateral SL Reach
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
3
3 reps
-
2
Squat (Barbell)
4
4 reps
-
3A
Nordic Curl
3
5 reps
-
3B
Adductor Plate Slide
3
10 reps
-
3C
Lateral SL Reach
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
3
3 reps
-
2
Squat (Barbell)
4
4 reps
-
3A
Nordic Curl
3
5 reps
-
3B
Adductor Plate Slide
3
10 reps
-
3C
Lateral SL Reach
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
2 reps
-
2
Squat (Barbell)
3
4 reps
-
3A
Nordic Curl
3
4 reps
-
3B
Adductor Plate Slide
3
8 reps
-
3C
Lateral SL Reach
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
2 reps
-
2
Squat (Barbell)
3
4 reps
-
3A
Nordic Curl
3
4 reps
-
3B
Adductor Plate Slide
3
8 reps
-
3C
Lateral SL Reach
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
3
2 reps
-
2
Squat (Barbell)
3
3 reps
-
3A
Nordic Curl
3
4 reps
-
3B
Adductor Plate Slide
3
6 reps
-
3C
Lateral SL Reach
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
2
2 reps
-
2
Squat (Barbell)
2
3 reps
-
3A
Nordic Curl
2
4 reps
-
3B
Adductor Plate Slide
2
6 reps
-
3C
Lateral SL Reach
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cable Thread The Needle
2
6 reps
-
1B
KB Hip ER Reach
2
6 reps
-
1C
KB T-Spine Hip Drop
2
6 reps
-
1D
Supine Cable Eccentric Shoulder IR
2
6 reps
-
2
Rock Climbing
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cable Thread The Needle
2
6 reps
-
1B
KB Hip ER Reach
2
6 reps
-
1C
KB T-Spine Hip Drop
2
6 reps
-
1D
Supine Cable Eccentric Shoulder IR
2
6 reps
-
2
Rock Climbing
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cable Thread The Needle
2
6 reps
-
1B
KB Hip ER Reach
2
6 reps
-
1C
KB T-Spine Hip Drop
2
6 reps
-
1D
Supine Cable Eccentric Shoulder IR
2
6 reps
-
2
Rock Climbing
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cable Thread The Needle
2
6 reps
-
1B
KB Hip ER Reach
2
6 reps
-
1C
KB T-Spine Hip Drop
2
6 reps
-
1D
Supine Cable Eccentric Shoulder IR
2
6 reps
-
2
Rock Climbing
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cable Thread The Needle
2
6 reps
-
1B
KB Hip ER Reach
2
6 reps
-
1C
KB T-Spine Hip Drop
2
6 reps
-
1D
Supine Cable Eccentric Shoulder IR
2
6 reps
-
2
Rock Climbing
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cable Thread The Needle
2
6 reps
-
1B
KB Hip ER Reach
2
6 reps
-
1C
KB T-Spine Hip Drop
2
6 reps
-
1D
Supine Cable Eccentric Shoulder IR
2
6 reps
-
2
Rock Climbing
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cable Thread The Needle
2
6 reps
-
1B
KB Hip ER Reach
2
6 reps
-
1C
KB T-Spine Hip Drop
2
6 reps
-
1D
Supine Cable Eccentric Shoulder IR
2
6 reps
-
2
Rock Climbing
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cable Thread The Needle
2
6 reps
-
1B
KB Hip ER Reach
2
6 reps
-
1C
KB T-Spine Hip Drop
2
6 reps
-
1D
Supine Cable Eccentric Shoulder IR
2
6 reps
-
2
Rock Climbing
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pec Minor LAX Ball STM
1
3 mins
-
1B
Supine Pec Fly ISO
2
0.5 mins
-
1C
Extension Biased T-Spine Pullover
2
12 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3A
Chest Supported Lower Trap Y-Raise
3
12 reps
-
3B
Eccentric SA Cable Fly
3
6 reps
-
4A
Quadruped Cervical Retraction
2
15 reps
-
4B
Preacher Curl (Barbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pec Minor LAX Ball STM
1
3 mins
-
1B
Supine Pec Fly ISO
2
0.5 mins
-
1C
Extension Biased T-Spine Pullover
2
12 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3A
Chest Supported Lower Trap Y-Raise
3
12 reps
-
3B
Eccentric SA Cable Fly
3
6 reps
-
4A
Quadruped Cervical Retraction
2
15 reps
-
4B
Preacher Curl (Barbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pec Minor LAX Ball STM
1
3 mins
-
1B
Supine Pec Fly ISO
2
0.5 mins
-
1C
Extension Biased T-Spine Pullover
2
10 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3A
Chest Supported Lower Trap Y-Raise
3
10 reps
-
3B
Eccentric SA Cable Fly
3
6 reps
-
4A
Quadruped Cervical Retraction
2
12 reps
-
4B
Preacher Curl (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pec Minor LAX Ball STM
1
3 mins
-
1B
Supine Pec Fly ISO
2
0.5 mins
-
1C
Extension Biased T-Spine Pullover
2
10 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3A
Chest Supported Lower Trap Y-Raise
3
10 reps
-
3B
Eccentric SA Cable Fly
3
6 reps
-
4A
Quadruped Cervical Retraction
2
12 reps
-
4B
Preacher Curl (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pec Minor LAX Ball STM
1
3 mins
-
1B
Supine Pec Fly ISO
2
0.5 mins
-
1C
Extension Biased T-Spine Pullover
2
8 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3A
Chest Supported Lower Trap Y-Raise
3
10 reps
-
3B
Eccentric SA Cable Fly
3
6 reps
-
4A
Quadruped Cervical Retraction
2
10 reps
-
4B
Preacher Curl (Barbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pec Minor LAX Ball STM
1
3 mins
-
1B
Supine Pec Fly ISO
2
0.5 mins
-
1C
Extension Biased T-Spine Pullover
2
8 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3A
Chest Supported Lower Trap Y-Raise
3
10 reps
-
3B
Eccentric SA Cable Fly
3
6 reps
-
4A
Quadruped Cervical Retraction
2
10 reps
-
4B
Preacher Curl (Barbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pec Minor LAX Ball STM
1
3 mins
-
1B
Supine Pec Fly ISO
2
0.5 mins
-
1C
Extension Biased T-Spine Pullover
2
6 reps
-
2
Bench Press (Barbell)
4
3 reps
-
3A
Chest Supported Lower Trap Y-Raise
3
8 reps
-
3B
Eccentric SA Cable Fly
3
6 reps
-
4A
Quadruped Cervical Retraction
2
10 reps
-
4B
Preacher Curl (Barbell)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pec Minor LAX Ball STM
1
3 mins
-
1B
Supine Pec Fly ISO
2
0.5 mins
-
1C
Extension Biased T-Spine Pullover
2
6 reps
-
2
Bench Press (Barbell)
3
3 reps
-
3A
Chest Supported Lower Trap Y-Raise
2
8 reps
-
3B
Eccentric SA Cable Fly
2
6 reps
-
4A
Quadruped Cervical Retraction
2
10 reps
-
4B
Preacher Curl (Barbell)
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
3 Position Clean
4
1 reps
-
2A
Clean Pull
3
4 reps
-
2B
Hip Flexor Plank
2
0.33 mins
-
3A
RFESS (Goblet)
3
6 reps
-
3B
GHD SL Back Extension
3
12 reps
-
4
Cycling Intervals
6
0.1667 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
3 Position Clean
4
1 reps
-
2A
Clean Pull
3
4 reps
-
2B
Hip Flexor Plank
2
0.33 mins
-
3A
RFESS (Goblet)
3
6 reps
-
3B
GHD SL Back Extension
3
12 reps
-
4
Cycling Intervals
6
0.1667 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
3 Position Clean
3
1 reps
-
2A
Clean Pull
4
3 reps
-
2B
Hip Flexor Plank
2
0.33 mins
-
3A
RFESS (Goblet)
3
6 reps
-
3B
GHD SL Back Extension
3
10 reps
-
4
Cycling Intervals
6
0.25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
3 Position Clean
3
1 reps
-
2A
Clean Pull
4
3 reps
-
2B
Hip Flexor Plank
2
0.33 mins
-
3A
RFESS (Goblet)
3
6 reps
-
3B
GHD SL Back Extension
3
10 reps
-
4
Cycling Intervals
6
0.25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
3 Position Clean
4
1 reps
-
2A
Clean Pull
3
3 reps
-
2B
Hip Flexor Plank
2
0.33 mins
-
3A
RFESS (Goblet)
3
6 reps
-
3B
GHD SL Back Extension
3
8 reps
-
4
Cycling Intervals
6
0.25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
3 Position Clean
4
1 reps
-
2A
Clean Pull
3
3 reps
-
2B
Hip Flexor Plank
2
0.33 mins
-
3A
RFESS (Goblet)
3
6 reps
-
3B
GHD SL Back Extension
3
8 reps
-
4
Cycling Intervals
6
0.25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
3 Position Clean
3
1 reps
-
2A
Clean Pull
3
2 reps
-
2B
Hip Flexor Plank
2
0.33 mins
-
3A
RFESS (Goblet)
3
6 reps
-
3B
GHD SL Back Extension
3
8 reps
-
4
Cycling Intervals
4
0.33 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
3 Position Clean
2
1 reps
-
2A
Clean Pull
2
2 reps
-
2B
Hip Flexor Plank
1
0.33 mins
-
3A
RFESS (Goblet)
2
6 reps
-
3B
GHD SL Back Extension
2
8 reps
-
4
Cycling Intervals
4
0.33 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cervical SNAGs
2
10 reps
-
1B
Lateral Cable SL RDL
2
6 reps
-
1C
Crucifix Plank
2
20 reps
-
2
Rock Climbing
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cervical SNAGs
2
10 reps
-
1B
Lateral Cable SL RDL
2
6 reps
-
1C
Crucifix Plank
2
20 reps
-
2
Rock Climbing
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cervical SNAGs
2
10 reps
-
1B
Lateral Cable SL RDL
2
6 reps
-
1C
Crucifix Plank
2
20 reps
-
2
Rock Climbing
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cervical SNAGs
2
10 reps
-
1B
Lateral Cable SL RDL
2
6 reps
-
1C
Crucifix Plank
2
20 reps
-
2
Rock Climbing
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cervical SNAGs
2
10 reps
-
1B
Lateral Cable SL RDL
2
6 reps
-
1C
Crucifix Plank
2
20 reps
-
2
Rock Climbing
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cervical SNAGs
2
10 reps
-
1B
Lateral Cable SL RDL
2
6 reps
-
1C
Crucifix Plank
2
20 reps
-
2
Rock Climbing
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cervical SNAGs
2
10 reps
-
1B
Lateral Cable SL RDL
2
6 reps
-
1C
Crucifix Plank
2
20 reps
-
2
Rock Climbing
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cervical SNAGs
2
10 reps
-
1B
Lateral Cable SL RDL
2
6 reps
-
1C
Crucifix Plank
2
20 reps
-
2
Rock Climbing
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Landmine Overhead Press - H Attachment
3
8 reps
-
1B
3-Point DB Row
3
8 reps
-
2A
Plate Push-Up Plus
3
6 reps
-
2B
QL Hip Drop Side Plank Dip
2
10 reps
-
3A
Offset BB Ronaldo Holds
2
0.33 mins
-
3B
Cable Eccentric Shoulder ER
2
6 reps
-
4
Handstand Walk
5
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Landmine Overhead Press - H Attachment
3
8 reps
-
1B
3-Point DB Row
3
8 reps
-
2A
Plate Push-Up Plus
3
6 reps
-
2B
QL Hip Drop Side Plank Dip
2
10 reps
-
3A
Offset BB Ronaldo Holds
2
0.33 mins
-
3B
Cable Eccentric Shoulder ER
2
6 reps
-
4
Handstand Walk
5
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Landmine Overhead Press - H Attachment
3
8 reps
-
1B
3-Point DB Row
3
8 reps
-
2A
Plate Push-Up Plus
3
6 reps
-
2B
QL Hip Drop Side Plank Dip
2
10 reps
-
3A
Offset BB Ronaldo Holds
2
0.33 mins
-
3B
Cable Eccentric Shoulder ER
2
6 reps
-
4
Handstand Walk
3
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Landmine Overhead Press - H Attachment
3
8 reps
-
1B
3-Point DB Row
3
8 reps
-
2A
Plate Push-Up Plus
3
6 reps
-
2B
QL Hip Drop Side Plank Dip
2
10 reps
-
3A
Offset BB Ronaldo Holds
2
0.33 mins
-
3B
Cable Eccentric Shoulder ER
2
6 reps
-
4
Handstand Walk
3
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Landmine Overhead Press - H Attachment
3
6 reps
-
1B
3-Point DB Row
3
6 reps
-
2A
Plate Push-Up Plus
3
4 reps
-
2B
QL Hip Drop Side Plank Dip
2
10 reps
-
3A
Offset BB Ronaldo Holds
2
0.33 mins
-
3B
Cable Eccentric Shoulder ER
2
6 reps
-
4
Handstand Walk
3
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Landmine Overhead Press - H Attachment
3
6 reps
-
1B
3-Point DB Row
3
6 reps
-
2A
Plate Push-Up Plus
3
4 reps
-
2B
QL Hip Drop Side Plank Dip
2
10 reps
-
3A
Offset BB Ronaldo Holds
2
0.33 mins
-
3B
Cable Eccentric Shoulder ER
2
6 reps
-
4
Handstand Walk
3
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Landmine Overhead Press - H Attachment
3
6 reps
-
1B
3-Point DB Row
3
6 reps
-
2A
Plate Push-Up Plus
3
4 reps
-
2B
QL Hip Drop Side Plank Dip
2
10 reps
-
3A
Offset BB Ronaldo Holds
2
0.33 mins
-
3B
Cable Eccentric Shoulder ER
2
6 reps
-
4
Handstand Walk
3
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Landmine Overhead Press - H Attachment
2
6 reps
-
1B
3-Point DB Row
2
6 reps
-
2A
Plate Push-Up Plus
2
4 reps
-
2B
QL Hip Drop Side Plank Dip
1
10 reps
-
3A
Offset BB Ronaldo Holds
1
0.33 mins
-
3B
Cable Eccentric Shoulder ER
1
6 reps
-
4
Handstand Walk
4
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling (Low Intensity Long Duration)
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling (Low Intensity Long Duration)
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling (Low Intensity Long Duration)
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling (Low Intensity Long Duration)
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling (Low Intensity Long Duration)
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling (Low Intensity Long Duration)
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling (Low Intensity Long Duration)
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling (Low Intensity Long Duration)
1
45 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Clean (Barbell)4 Sets
3 Reps
-
2
Squat (Barbell)5 Sets
5 Reps
-
3A
Nordic Curl3 Sets
4 Reps
-
3B
Adductor Plate Slide3 Sets
12 Reps
-
3C
Lateral SL Reach3 Sets
12 Reps
-
Day 2
1A
Cable Thread The Needle2 Sets
6 Reps
-
1B
KB Hip ER Reach2 Sets
6 Reps
-
1C
KB T-Spine Hip Drop2 Sets
6 Reps
-
1D
Supine Cable Eccentric Shoulder IR2 Sets
6 Reps
-
2
Rock Climbing1 Set
45 mins
-
Day 3
1A
Pec Minor LAX Ball STM1 Set
3 mins
-
1B
Supine Pec Fly ISO2 Sets
0.5 mins
-
1C
Extension Biased T-Spine Pullover2 Sets
12 Reps
-
2
Bench Press (Barbell)4 Sets
6 Reps
-
3A
Chest Supported Lower Trap Y-Raise3 Sets
12 Reps
-
3B
Eccentric SA Cable Fly3 Sets
6 Reps
-
4A
Quadruped Cervical Retraction2 Sets
15 Reps
-
4B
Preacher Curl (Barbell)2 Sets
12 Reps
-
Day 4
1
3 Position Clean4 Sets
1 Reps
-
2A
Clean Pull3 Sets
4 Reps
-
2B
Hip Flexor Plank2 Sets
0.33 mins
-
3A
RFESS (Goblet)3 Sets
6 Reps
-
3B
GHD SL Back Extension3 Sets
12 Reps
-
4
Cycling Intervals6 Sets
0.1667 Reps
@8
Day 5
1A
Cervical SNAGs2 Sets
10 Reps
-
1B
Lateral Cable SL RDL2 Sets
6 Reps
-
1C
Crucifix Plank2 Sets
20 Reps
-
2
Rock Climbing1 Set
45 mins
-
Day 6
1A
Landmine Overhead Press - H Attachment3 Sets
8 Reps
-
1B
3-Point DB Row3 Sets
8 Reps
-
2A
Plate Push-Up Plus3 Sets
6 Reps
-
2B
QL Hip Drop Side Plank Dip2 Sets
10 Reps
-
3A
Offset BB Ronaldo Holds2 Sets
0.33 mins
-
3B
Cable Eccentric Shoulder ER2 Sets
6 Reps
-
4
Handstand Walk5 Sets
1 Reps
-
Day 7
1
Cycling (Low Intensity Long Duration)1 Set
45 mins
-