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Xeno Protocol — 4-Week Survival Training Program

by Jessica H.

Program Description

Inspired by: Alien (1979) Theme: Survival strength, metabolic grit, space-hauler core 🧬 Training Philosophy Strength & power (Ripley-tier resilience) Conditioning (outrun a xenomorph... or at least die trying) Core & Grip (you’re hauling heavy gear in zero-G) Minimal rest, maximum intensity 🗓️ Weekly Schedule Day Focus Theme Sauna Monday Upper Body – Heavy Load Lifting cryo pods ✅ Tuesday Lower Body – Stability & Power Evading hull breach Wednesday Zone 2 Cardio + Recovery Sauna Deck patrol scan ✅ Thursday Upper Body – Volume + Grip Cargo crane operator mode Friday Lower Body – Explosive Strength + Conditioning Emergency evac drill ✅ Saturday Ruck / Hike / Incline Walk Planet-side recon Sunday Active Recovery + Optional Sauna Stasis chamber regen ✅

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 16, 2025 10:42
  • Last Edited
    Aug 05, 2025 12:32
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
RPE 7
2
Pull-Up (Bodyweight)
4
8 reps
RPE 7
3
Military Press (Barbell)
3
6 reps
RPE 7
4
T-Bar Row
3
10 reps
-
5
Farmer's Walk (Weighted)
3
30 reps
-
6
V-Up
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
RPE 8
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Military Press (Barbell)
4
8 reps
RPE 8
4
T-Bar Row
4
10 reps
-
5
Farmer's Walk (Weighted)
4
30 reps
-
6
V-Up
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
RPE 8
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Military Press (Barbell)
4
8 reps
RPE 8
4
T-Bar Row
4
10 reps
-
5
Farmer's Walk (Weighted)
4
30 reps
-
6
V-Up
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
RPE 6
2
Pull-Up (Bodyweight)
3
6 reps
RPE 6
3
Military Press (Barbell)
3
6 reps
RPE 6
4
T-Bar Row
3
8 reps
-
5
Farmer's Walk (Weighted)
3
30 reps
-
6
V-Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5 reps
RPE 7
2
Trap Bar Deadlift
3
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
2
20 reps
-
5
Side Plank
3
60 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7
2
Trap Bar Deadlift
3
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Step-Up (Weighted)
4
20 reps
-
5
Side Plank
4
60 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 8
2
Trap Bar Deadlift
4
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Step-Up (Weighted)
4
20 reps
-
5
Side Plank
4
60 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
RPE 6
2
Trap Bar Deadlift
3
8 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Step-Up (Weighted)
3
20 reps
-
5
Side Plank
3
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 reps
RPE 7
2
Pilates
1
45 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 reps
RPE 7
2
Pilates
1
45 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 reps
RPE 8
2
Pilates
1
45 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 reps
RPE 7
2
Pilates
1
45 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Seated Row (Cable)
3
15 reps
RPE 7
3
Overhead Press (Dumbbell)
3
12 reps
RPE 7
4
EZ Bar Curl + Band Pull-Aparts
3
20 reps
-
5
Dead Hang
3
30 reps
-
6
Sit Up
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Seated Row (Cable)
4
15 reps
RPE 7
3
Overhead Press (Dumbbell)
4
12 reps
RPE 7
4
EZ Bar Curl + Band Pull-Aparts
4
20 reps
-
5
Dead Hang
4
30 reps
-
6
Sit Up
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 8
3
Overhead Press (Dumbbell)
4
12 reps
RPE 8
4
EZ Bar Curl + Band Pull-Aparts
4
20 reps
-
5
Dead Hang
4
30 reps
-
6
Sit Up
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 6
2
Seated Row (Cable)
3
12 reps
RPE 6
3
Overhead Press (Dumbbell)
3
10 reps
RPE 6
4
EZ Bar Curl + Band Pull-Aparts
3
20 reps
-
5
Dead Hang
3
30 reps
-
6
Sit Up
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7
2
Walking Lunges With Sandbag
3
20 reps
-
3
Sled Push / Pull
3
20 reps
-
4
Med Ball Carry
3
30 reps
-
5
Hollow Hold
3
30 mins
-
6A
Burpee
3
10 reps
-
6B
Squat (Bodyweight)
3
20 reps
-
6C
Sprint
3
40 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7
2
Walking Lunges With Sandbag
4
20 reps
-
3
Sled Push / Pull
4
20 reps
-
4
Med Ball Carry
4
30 reps
-
5
Hollow Hold
4
30 mins
-
6A
Burpee
4
10 reps
-
6B
Squat (Bodyweight)
4
20 reps
-
6C
Sprint
4
40 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7
2
Walking Lunges With Sandbag
4
20 reps
-
3
Sled Push / Pull
4
20 reps
-
4
Med Ball Carry
4
30 reps
-
5
Hollow Hold
4
30 mins
-
6A
Burpee
4
10 reps
-
6B
Squat (Bodyweight)
4
20 reps
-
6C
Sprint
4
40 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 6
2
Walking Lunges With Sandbag
3
20 reps
-
3
Sled Push / Pull
3
20 reps
-
4
Med Ball Carry
3
30 reps
-
5
Hollow Hold
3
30 mins
-
6A
Burpee
3
10 reps
-
6B
Squat (Bodyweight)
3
20 reps
-
6C
Sprint
3
40 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
30–45 Min Incline Hike, Ruck Walk, Or Weighted Vest Walk
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
30–45 Min Incline Hike, Ruck Walk, Or Weighted Vest Walk
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
30–45 Min Incline Hike, Ruck Walk, Or Weighted Vest Walk
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
30–45 Min Incline Hike, Ruck Walk, Or Weighted Vest Walk
1
1 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
@7
2
Pull-Up (Bodyweight)
4 Sets
8 Reps
@7
3
Military Press (Barbell)
3 Sets
6 Reps
@7
4
T-Bar Row
3 Sets
10 Reps
-
5
Farmer's Walk (Weighted)
3 Sets
30 Reps
-
6
V-Up
3 Sets
15 Reps
-
Day 2
1
Front Squat (Barbell)
4 Sets
5 Reps
@7
2
Trap Bar Deadlift
3 Sets
8 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Step-Up (Weighted)
2 Sets
20 Reps
-
5
Side Plank
3 Sets
60 Reps
-
Day 3
1
Run
1 Set
30 Reps
@7
2
Pilates
1 Set
45 Reps
-
Day 4
1
Bench Press (Dumbbell)
4 Sets
10 Reps
@7
2
Seated Row (Cable)
3 Sets
15 Reps
@7
3
Overhead Press (Dumbbell)
3 Sets
12 Reps
@7
4
EZ Bar Curl + Band Pull-Aparts
3 Sets
20 Reps
-
5
Dead Hang
3 Sets
30 Reps
-
6
Sit Up
3 Sets
20 Reps
-
Day 5
1
Deadlift (Barbell)
4 Sets
4 Reps
@7
2
Walking Lunges With Sandbag
3 Sets
20 Reps
-
3
Sled Push / Pull
3 Sets
20 Reps
-
4
Med Ball Carry
3 Sets
30 Reps
-
5
Hollow Hold
3 Sets
30 mins
-
6A
Burpee
3 Sets
10 Reps
-
6B
Squat (Bodyweight)
3 Sets
20 Reps
-
6C
Sprint
3 Sets
40 Reps
-
Day 6
1
30–45 Min Incline Hike, Ruck Walk, Or Weighted Vest Walk
1 Set
1 Reps
-