logo
BoostcampPNG

Spoons and Shovels

by Tucker J.
2 athletes joined

Program Description

The purpose of this program is to design the foundation of your fitness journey with intentionality and purpose. Consistency is the key to a good foundation. We will use spoons (light weeks) and shovels (intense weeks) to balance both motivation and progress.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 03, 2025 03:48
  • Last Edited
    Oct 03, 2025 10:38
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.5%
Chest
10.2%
Abs
9.8%
Glutes
8.8%
Other
8.1%
Upper Back
8.1%
Hamstrings
6.9%
Lats
6.9%
Front Delts
6%
Triceps
5.9%
Biceps
5.3%
Adductors
3.3%
Rear Delts
2.8%
Lower Back
2.7%
Middle Delts
1.5%
Forearms
1.4%
Calves
1.4%
Abductors
0.4%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Wall Sit
3
RPE 6
3
Leg Press
2
2
12 reps
10 reps
RPE 6
RPE 6
4
Goblet Squat
2
2
12 reps
10 reps
RPE 7
RPE 7
5
Goblet March
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Jump Squat
3
25 reps
RPE 6
3
Squat (Paused)
3
8 reps
RPE 8
4
Walking Lunge
2
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 7
RPE 7.5
5
Standing Calf Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Wall Sit
3
RPE 6
3
Leg Press
2
2
12 reps
10 reps
RPE 6
RPE 6
4
Goblet Squat
2
2
12 reps
10 reps
RPE 7
RPE 7
5
Goblet March
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Jump Squat
3
25 reps
RPE 6
3
Squat (Paused)
3
8 reps
RPE 8
4
Walking Lunge
2
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 7
RPE 7.5
5
Standing Calf Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Wall Sit
3
RPE 6
3
Leg Press
2
2
12 reps
10 reps
RPE 6
RPE 6
4
Goblet Squat
2
2
12 reps
10 reps
RPE 7
RPE 7
5
Goblet March
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Jump Squat
3
25 reps
RPE 6
3
Squat (Paused)
3
8 reps
RPE 8
4
Walking Lunge
2
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 7
RPE 7.5
5
Standing Calf Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2A
Superman
4
25 reps
RPE 6
2B
Around The World
4
25 reps
RPE 6
3
Lat Pulldown
2
2
12 reps
10 reps
RPE 7
RPE 7
4
Dumbbell Row
2
2
12 reps
10 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Muscle Up
3
99 reps
RPE 10
3
Arnold Press
3
8 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 6
5
Reverse Pec Deck
3
8 reps
RPE 8
6
Lat Pulldown
3
1
8 reps
30 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2A
Superman
4
25 reps
RPE 6
2B
Around The World
4
25 reps
RPE 6
3
Lat Pulldown
2
2
12 reps
10 reps
RPE 7
RPE 7
4
Dumbbell Row
2
2
12 reps
10 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Muscle Up
3
99 reps
RPE 10
3
Arnold Press
3
8 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 6
5
Reverse Pec Deck
3
8 reps
RPE 8
6
Lat Pulldown
3
1
8 reps
30 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2A
Superman
4
25 reps
RPE 6
2B
Around The World
4
25 reps
RPE 6
3
Lat Pulldown
2
2
12 reps
10 reps
RPE 7
RPE 7
4
Dumbbell Row
2
2
12 reps
10 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Muscle Up
3
99 reps
RPE 10
3
Arnold Press
3
8 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 6
5
Reverse Pec Deck
3
8 reps
RPE 8
6
Lat Pulldown
3
1
8 reps
30 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2A
Plank
3
1 mins
RPE 6
2B
Side Plank
3
1 mins
RPE 6
3
Ab Wheel
1
1
1
1
10 reps
12 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
4
Run
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Run
3
3
15 mins
5 mins
RPE 6
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2A
Plank
3
1 mins
RPE 6
2B
Side Plank
3
1 mins
RPE 6
3
Ab Wheel
1
1
1
1
10 reps
12 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
4
Run
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Run
3
3
15 mins
5 mins
RPE 6
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2A
Plank
3
1 mins
RPE 6
2B
Side Plank
3
1 mins
RPE 6
3
Ab Wheel
1
1
1
1
10 reps
12 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
4
Run
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Run
3
3
15 mins
5 mins
RPE 6
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2A
Push Up
2
2
12 reps
10 reps
RPE 6
RPE 6
2B
Narrow Push Up
2
2
12 reps
10 reps
RPE 6
RPE 6
3
Chest Fly (Cable)
2
2
15 reps
10 reps
RPE 6
RPE 7.5
4
Rear Delt Fly (Machine)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Bench Press (Barbell)
2
1
4 reps
2 reps
RPE 8
RPE 9
3
Spider Curl
3
10 reps
RPE 7
4
Pec Deck (Machine)
3
8 reps
RPE 7
5
Alternating Dumbbell Curl
2
99 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2A
Push Up
2
2
12 reps
10 reps
RPE 6
RPE 6
2B
Narrow Push Up
2
2
12 reps
10 reps
RPE 6
RPE 6
3
Chest Fly (Cable)
2
2
15 reps
10 reps
RPE 6
RPE 7.5
4
Rear Delt Fly (Machine)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Bench Press (Barbell)
2
1
4 reps
2 reps
RPE 8
RPE 9
3
Spider Curl
3
10 reps
RPE 7
4
Pec Deck (Machine)
3
8 reps
RPE 7
5
Alternating Dumbbell Curl
2
99 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2A
Push Up
2
2
12 reps
10 reps
RPE 6
RPE 6
2B
Narrow Push Up
2
2
12 reps
10 reps
RPE 6
RPE 6
3
Plank to Push Up
3
20 reps
RPE 7
4
Chest Fly (Cable)
2
2
15 reps
10 reps
RPE 6
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Bench Press (Barbell)
2
1
4 reps
2 reps
RPE 8
RPE 9
3
Spider Curl
3
10 reps
RPE 7
4
Pec Deck (Machine)
3
8 reps
RPE 7
5
Alternating Dumbbell Curl
2
99 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2A
Dead Hang
1
30 reps
RPE 10
2B
Hammer Curl
1
20 reps
RPE 10
2C
Dip (Bodyweight)
1
20 reps
RPE 10
2D
Farmer's Walk (Weighted)
1
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2A
Dumbbell Row
1
5 reps
RPE 8
2B
Abs Crunch (Bodyweight)
1
10 reps
RPE 6
2C
21s (EZ Bar)
1
5 reps
-
2D
Jump Squat
1
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2A
Dead Hang
1
30 reps
RPE 10
2B
Hammer Curl
1
20 reps
RPE 10
2C
Dip (Bodyweight)
1
20 reps
RPE 10
2D
Farmer's Walk (Weighted)
1
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2A
Dumbbell Row
1
5 reps
RPE 8
2B
Abs Crunch (Bodyweight)
1
10 reps
RPE 6
2C
21s (EZ Bar)
1
5 reps
-
2D
Jump Squat
1
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2A
Dead Hang
1
30 reps
RPE 10
2B
Hammer Curl
1
20 reps
RPE 10
2C
Dip (Bodyweight)
1
20 reps
RPE 10
2D
Farmer's Walk (Weighted)
1
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2A
Dumbbell Row
1
5 reps
RPE 8
2B
Abs Crunch (Bodyweight)
1
10 reps
RPE 6
2C
21s (EZ Bar)
1
5 reps
-
2D
Jump Squat
1
10 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Stretching
1 Set
10 mins
-
2
Wall Sit
3 Sets
@6
3
Leg Press
2 Sets
2 Sets
12 Reps
10 Reps
@6
@6
4
Goblet Squat
2 Sets
2 Sets
12 Reps
10 Reps
@7
@7
5
Goblet March
3 Sets
10 Reps
@7
Day 2
1
Stretching
1 Set
10 mins
-
2A
Superman
4 Sets
25 Reps
@6
2B
Around The World
4 Sets
25 Reps
@6
3
Lat Pulldown
2 Sets
2 Sets
12 Reps
10 Reps
@7
@7
4
Dumbbell Row
2 Sets
2 Sets
12 Reps
10 Reps
@7
@7
Day 3
1
Stretching
1 Set
10 mins
-
2A
Plank
3 Sets
1 mins
@6
2B
Side Plank
3 Sets
1 mins
@6
3
Ab Wheel
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
20 Reps
@7
@7
@7
@7
4
Run
1 Set
30 mins
@7
Day 5
1
Stretching
1 Set
10 mins
-
2A
Dead Hang
1 Set
30 Reps
@10
2B
Hammer Curl
1 Set
20 Reps
@10
2C
Dip (Bodyweight)
1 Set
20 Reps
@10
2D
Farmer's Walk (Weighted)
1 Set
10 Reps
@10
Day 4
1
Stretching
1 Set
10 mins
-
2A
Push Up
2 Sets
2 Sets
12 Reps
10 Reps
@6
@6
2B
Narrow Push Up
2 Sets
2 Sets
12 Reps
10 Reps
@6
@6
3
Chest Fly (Cable)
2 Sets
2 Sets
15 Reps
10 Reps
@6
@7.5
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
@7