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BoostcampPNG

Foundation Engine + Strength Rebuild

by Ferris B.

Program Description

To maintain strength as we prepare for ski season and start preparing for spring 5k's.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 02, 2025 06:14
  • Last Edited
    Dec 02, 2025 08:46
Muscle Engagement
Front
Back
MuscleSet
Other
11.9%
Quadriceps
10.7%
Upper Back
10.4%
Front Delts
8.6%
Lats
8%
Biceps
7.8%
Triceps
7.7%
Hamstrings
6.9%
Abs
6.3%
Glutes
6.2%
Chest
4.1%
Forearms
3.8%
Middle Delts
2.7%
Lower Back
2%
Calves
1.9%
Cardio
0.9%
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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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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
Bench Press (Barbell)
4
5 reps
RPE 7
2
Pull-Up (Weighted)
4
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Bent Over Row (Barbell)
3
10 reps
RPE 7
5
Run
1
20 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7
2
Pull-Up (Weighted)
4
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Bent Over Row (Barbell)
3
10 reps
RPE 7
5
Run
1
20-25 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7
2
Pull-Up (Weighted)
4
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Bent Over Row (Barbell)
3
10 reps
RPE 7
5
Run
1
20 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Pull-Up (Weighted)
3
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Bent Over Row (Barbell)
3
10 reps
RPE 7
5
Run
1
20 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 7
2
Front Squat (Barbell)
3
6 reps
RPE 7
3
Step-Up (Weighted)
3
10 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 7
6
Run
1
20 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 7
2
Front Squat (Barbell)
3
6 reps
RPE 7
3
Step-Up (Weighted)
3
10 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 7
6
Run
1
20 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 7
2
Front Squat (Barbell)
3
6 reps
RPE 7
3
Step-Up (Weighted)
3
10 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 7
6
Run
1
20 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7
2
Front Squat (Barbell)
2
5 reps
RPE 7
3
Step-Up (Weighted)
3
10 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 7
6
Run
1
20 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
RPE 9
2
Sprint
8
0.5 mins
RPE 9
3
Lateral Med Ball Throw
3
8 reps
RPE 8
4
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 7
5
Wood Chop
3
12 reps
RPE 7
6
Swim
1
20 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
RPE 9
2
Sprint
9
0.5 mins
RPE 9
3
Lateral Med Ball Throw
3
8 reps
RPE 8
4
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 7
5
Wood Chop
3
12 reps
RPE 7
6
Swim
1
20-22 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
RPE 9
2
Sprint
9
0.5 mins
RPE 9
3
Lateral Med Ball Throw
3
8 reps
RPE 8
4
Med Ball Slam
3
8 reps
RPE 8
5
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 7
6
Wood Chop
3
12 reps
RPE 7
7
Swim
1
22-25 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
3 reps
RPE 9
2
Sprint
5
0.2 mins
RPE 7
3
Lateral Med Ball Throw
3
8 reps
RPE 8
4
Med Ball Slam
3
8 reps
RPE 8
5
Single Arm Push Press (Dumbbell)
2
8 reps
RPE 7
6
Wood Chop
3
12 reps
RPE 7
7
Swim
1
15-20 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
3B
Incline Curl (Dumbbell)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Farmer's Walk (Weighted)
3
50 reps
RPE 8
6
Cycling
1
20-25 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
3B
Incline Curl (Dumbbell)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Farmer's Walk (Weighted)
3
50 reps
RPE 8
6
Cycling
1
20-25 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
3B
Incline Curl (Dumbbell)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Farmer's Walk (Weighted)
3
50 reps
RPE 8
6
Cycling
1
20-25 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
3B
Incline Curl (Dumbbell)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Farmer's Walk (Weighted)
3
50 reps
RPE 8
6
Cycling
1
20 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
45-60 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
50-65 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
10-15 mins
RPE 5
2
Walk
1
10-15 mins
RPE 5
3
Stretching
1
10-15 mins
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
10-15 mins
RPE 5
2
Walk
1
10-15 mins
RPE 5
3
Stretching
1
10-15 mins
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
10-15 mins
RPE 5
2
Walk
1
10-15 mins
RPE 5
3
Stretching
1
10-15 mins
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
10-15 mins
RPE 5
2
Walk
1
10-15 mins
RPE 5
3
Stretching
1
10-15 mins
RPE 2
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7
@7
@7
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@7
@7
@7
@7
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
5
Run
1 Set
20 mins
@5
Day 2
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7
@7
@7
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@7
@7
3
Step-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
4
Lying Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
5
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
6
Run
1 Set
20 mins
@9
Day 3
1
Stretching
1 Set
10 mins
@2
Day 4
1
Box Jump
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@9
@9
@9
@9
2
Sprint
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
0.5 mins
0.5 mins
0.5 mins
0.5 mins
@9
@9
@9
@9
@9
@9
@9
@9
3
Lateral Med Ball Throw
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
4
Single Arm Push Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
5
Wood Chop
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
6
Swim
1 Set
20 mins
@7
Day 5
1
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3B
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
50 Reps
50 Reps
50 Reps
@8
@8
@8
6
Cycling
1 Set
20-25 mins
@7
Day 6
1
Cycling
1 Set
45-60 mins
@5
Day 7
1
Swim
1 Set
10-15 mins
@5
2
Walk
1 Set
10-15 mins
@5
3
Stretching
1 Set
10-15 mins
@2