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Rock Climbing Training

by Ghaida
41 athletes joined
4.0
(1 rating)

Program Description

Please note this programme was designed with a focus on rock climbing. Feel free to swap exercises and adjust to your level. The goal in this programme is NOT hypertrophy. Use discernment when deciding your weights.

Program Overview

  • Level
    Advanced
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 20, 2024 10:03
  • Last Edited
    Jun 23, 2025 04:44

Summary

Unleash your inner climber with this comprehensive 12-week Rock Climbing Training program, designed for three sessions per week. Focus on building upper body strength and grip through targeted exercises like pull-ups, single-arm rows, and overhead presses, all tailored to enhance your climbing performance. Whether you're training in a garage gym or at home, this program will help you develop the power and endurance needed to conquer any wall. Get ready to elevate your climbing game and reach new heights!
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4-6 reps
RPE 7-8
2
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 6-7
5
Hammer Curl
3
10-12 reps
RPE 7
6
Hanging Leg Raise
3
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4-6 reps
RPE 7-8
2
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 6-7
5
Hammer Curl
3
10-12 reps
RPE 7
6
Hanging Leg Raise
3
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4-6 reps
RPE 7-8
2
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 6-7
5
Hammer Curl
3
10-12 reps
RPE 7
6
Hanging Leg Raise
3
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4-6 reps
RPE 7-8
2
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 6-7
5
Hammer Curl
3
10-12 reps
RPE 7
6
Hanging Leg Raise
3
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4-6 reps
RPE 7-8
2
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 6-7
5
Hammer Curl
3
10-12 reps
RPE 7
6
Hanging Leg Raise
3
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4-6 reps
RPE 7-8
2
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 6-7
5
Hammer Curl
3
10-12 reps
RPE 7
6
Hanging Leg Raise
3
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4-6 reps
RPE 7-8
2
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 6-7
5
Hammer Curl
3
10-12 reps
RPE 7
6
Hanging Leg Raise
3
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4-6 reps
RPE 7-8
2
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 6-7
5
Hammer Curl
3
10-12 reps
RPE 7
6
Hanging Leg Raise
3
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4-6 reps
RPE 7-8
2
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 6-7
5
Hammer Curl
3
10-12 reps
RPE 7
6
Hanging Leg Raise
3
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4-6 reps
RPE 7-8
2
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 6-7
5
Hammer Curl
3
10-12 reps
RPE 7
6
Hanging Leg Raise
3
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4-6 reps
RPE 7-8
2
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 6-7
5
Hammer Curl
3
10-12 reps
RPE 7
6
Hanging Leg Raise
3
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4-6 reps
RPE 7-8
2
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 6-7
5
Hammer Curl
3
10-12 reps
RPE 7
6
Hanging Leg Raise
3
10-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-7 reps
RPE 8-9
2
Front Squat (Barbell)
3
4-6 reps
RPE 7
3
Step-Up (Weighted)
3
8-10 reps
RPE 7
4
Hanging Leg Raise
3
12-15 reps
RPE 7-8
5
Tibialis Raises
4
15-20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-7 reps
RPE 8-9
2
Front Squat (Barbell)
3
4-6 reps
RPE 7
3
Step-Up (Weighted)
2
1
8-10 reps
8-10 reps
-
RPE 7
4
Hanging Leg Raise
3
12-15 reps
RPE 7-8
5
Standing Calf Raise
4
15-20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-7 reps
RPE 8-9
2
Front Squat (Barbell)
3
4-6 reps
RPE 7
3
Step-Up (Weighted)
3
8-10 reps
RPE 7
4
Hanging Leg Raise
3
12-15 reps
RPE 7-8
5
Tibialis Raises
4
15-20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-7 reps
RPE 8-9
2
Front Squat (Barbell)
3
4-6 reps
RPE 7
3
Step-Up (Weighted)
2
1
8-10 reps
8-10 reps
-
RPE 7
4
Hanging Leg Raise
3
12-15 reps
RPE 7-8
5
Standing Calf Raise
4
15-20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-7 reps
RPE 8-9
2
Front Squat (Barbell)
3
4-6 reps
RPE 7
3
Step-Up (Weighted)
3
8-10 reps
RPE 7
4
Hanging Leg Raise
3
12-15 reps
RPE 7-8
5
Tibialis Raises
4
15-20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-7 reps
RPE 8-9
2
Front Squat (Barbell)
3
4-6 reps
RPE 7
3
Step-Up (Weighted)
2
1
8-10 reps
8-10 reps
-
RPE 7
4
Hanging Leg Raise
3
12-15 reps
RPE 7-8
5
Standing Calf Raise
4
15-20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-7 reps
RPE 8-9
2
Front Squat (Barbell)
3
4-6 reps
RPE 7
3
Step-Up (Weighted)
3
8-10 reps
RPE 7
4
Hanging Leg Raise
3
12-15 reps
RPE 7-8
5
Tibialis Raises
4
15-20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-7 reps
RPE 8-9
2
Front Squat (Barbell)
3
4-6 reps
RPE 7
3
Step-Up (Weighted)
2
1
8-10 reps
8-10 reps
-
RPE 7
4
Hanging Leg Raise
3
12-15 reps
RPE 7-8
5
Standing Calf Raise
4
15-20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-7 reps
RPE 8-9
2
Front Squat (Barbell)
3
4-6 reps
RPE 7
3
Step-Up (Weighted)
3
8-10 reps
RPE 7
4
Hanging Leg Raise
3
12-15 reps
RPE 7-8
5
Tibialis Raises
4
15-20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-7 reps
RPE 8-9
2
Front Squat (Barbell)
3
4-6 reps
RPE 7
3
Step-Up (Weighted)
2
1
8-10 reps
8-10 reps
-
RPE 7
4
Hanging Leg Raise
3
12-15 reps
RPE 7-8
5
Standing Calf Raise
4
15-20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-7 reps
RPE 8-9
2
Front Squat (Barbell)
3
4-6 reps
RPE 7
3
Step-Up (Weighted)
3
8-10 reps
RPE 7
4
Hanging Leg Raise
3
12-15 reps
RPE 7-8
5
Tibialis Raises
4
15-20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-7 reps
RPE 8-9
2
Front Squat (Barbell)
3
4-6 reps
RPE 7
3
Step-Up (Weighted)
2
1
8-10 reps
8-10 reps
-
RPE 7
4
Hanging Leg Raise
3
12-15 reps
RPE 7-8
5
Standing Calf Raise
4
15-20 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Towel-Grip Pull-Up
4
4-6 reps
RPE 7-8
2
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
3
Single Leg Deadlift
3
8-10 reps
RPE 7
4
Hanging Windshield Wipers
3
8-10 reps
RPE 7-8
5
Farmer's Walk (Weighted)
3
30-45 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Towel-Grip Pull-Up
4
4-6 reps
RPE 7-8
2
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
3
Single Leg Deadlift
3
8-10 reps
RPE 7
4
Hanging Windshield Wipers
3
8-10 reps
RPE 7-8
5
Farmer's Walk (Weighted)
3
30-45 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Towel-Grip Pull-Up
4
4-6 reps
RPE 7-8
2
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
3
Single Leg Deadlift
3
8-10 reps
RPE 7
4
Hanging Windshield Wipers
3
8-10 reps
RPE 7-8
5
Farmer's Walk (Weighted)
3
30-45 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Towel-Grip Pull-Up
4
4-6 reps
RPE 7-8
2
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
3
Single Leg Deadlift
3
8-10 reps
RPE 7
4
Hanging Windshield Wipers
3
8-10 reps
RPE 7-8
5
Farmer's Walk (Weighted)
3
30-45 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Towel-Grip Pull-Up
4
4-6 reps
RPE 7-8
2
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
3
Single Leg Deadlift
3
8-10 reps
RPE 7
4
Hanging Windshield Wipers
3
8-10 reps
RPE 7-8
5
Farmer's Walk (Weighted)
3
30-45 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Towel-Grip Pull-Up
4
4-6 reps
RPE 7-8
2
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
3
Single Leg Deadlift
3
8-10 reps
RPE 7
4
Hanging Windshield Wipers
3
8-10 reps
RPE 7-8
5
Farmer's Walk (Weighted)
3
30-45 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Towel-Grip Pull-Up
4
4-6 reps
RPE 7-8
2
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
3
Single Leg Deadlift
3
8-10 reps
RPE 7
4
Hanging Windshield Wipers
3
8-10 reps
RPE 7-8
5
Farmer's Walk (Weighted)
3
30-45 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Towel-Grip Pull-Up
4
4-6 reps
RPE 7-8
2
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
3
Single Leg Deadlift
3
8-10 reps
RPE 7
4
Hanging Windshield Wipers
3
8-10 reps
RPE 7-8
5
Farmer's Walk (Weighted)
3
30-45 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Towel-Grip Pull-Up
4
4-6 reps
RPE 7-8
2
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
3
Single Leg Deadlift
3
8-10 reps
RPE 7
4
Hanging Windshield Wipers
3
8-10 reps
RPE 7-8
5
Farmer's Walk (Weighted)
3
30-45 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Towel-Grip Pull-Up
4
4-6 reps
RPE 7-8
2
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
3
Single Leg Deadlift
3
8-10 reps
RPE 7
4
Hanging Windshield Wipers
3
8-10 reps
RPE 7-8
5
Farmer's Walk (Weighted)
3
30-45 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Towel-Grip Pull-Up
4
4-6 reps
RPE 7-8
2
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
3
Single Leg Deadlift
3
8-10 reps
RPE 7
4
Hanging Windshield Wipers
3
8-10 reps
RPE 7-8
5
Farmer's Walk (Weighted)
3
30-45 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Towel-Grip Pull-Up
4
4-6 reps
RPE 7-8
2
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
3
Single Leg Deadlift
3
8-10 reps
RPE 7
4
Hanging Windshield Wipers
3
8-10 reps
RPE 7-8
5
Farmer's Walk (Weighted)
3
30-45 secs
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Bodyweight)
4 Sets
4-6 Reps
@7-8
2
Single Arm Row (Dumbbell)
4 Sets
8-10 Reps
@7
3
Overhead Press (Barbell)
4 Sets
6-8 Reps
@8
4
Face Pull
3 Sets
12-15 Reps
@6-7
5
Hammer Curl
3 Sets
10-12 Reps
@7
6
Hanging Leg Raise
3 Sets
10-12 Reps
@7-8
Day 2
1
Deadlift (Barbell)
4 Sets
5-7 Reps
@8-9
2
Front Squat (Barbell)
3 Sets
4-6 Reps
@7
3
Step-Up (Weighted)
3 Sets
8-10 Reps
@7
4
Hanging Leg Raise
3 Sets
12-15 Reps
@7-8
5
Tibialis Raises
4 Sets
15-20 Reps
@6-7
Day 3
1
Towel-Grip Pull-Up
4 Sets
4-6 Reps
@7-8
2
Bench Press (Dumbbell)
4 Sets
8-10 Reps
@8
3
Single Leg Deadlift
3 Sets
8-10 Reps
@7
4
Hanging Windshield Wipers
3 Sets
8-10 Reps
@7-8
5
Farmer's Walk (Weighted)
3 Sets
30-45 secs
@7