Program Description
The purpose of this program is to create a balanced, performance-oriented training regimen that emphasizes strength, power, mobility, and functional fitness. By integrating elements such as heavy compound lifts, explosive plyometrics, dynamic mobility drills, and stability-focused accessory work, the program aims to: 1. Build Strength and Muscle: 2. Enhance Athletic Performance 3. Improve Mobility and Movement Quality 4. Increase Functional Stability 5. Promote Recovery and Longevity 6. Support Cardiovascular Endurance This program is designed for those seeking a comprehensive training plan that combines strength building, athletic explosiveness, and injury prevention, ensuring a well-rounded, sustainable approach to fitness. It’s particularly suited for athletes or individuals who want to improve their performance, overall movement quality, and functional strength.
Program Overview
- LevelIntermediate, Advanced, Beginner, Novice
- GoalAthletics, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedFeb 11, 2025 05:44
- Last EditedFeb 15, 2025 09:25
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
TPP Dynamic Warmup
1
-
2A
Shoulder Flossing
2
12 reps
-
2B
Foam Roller T-Spine Extension
2
10 reps
-
2C
Banded External Rotation
2
16 reps
-
3
Depth Drops
3
6 reps
-
4A
Bench Press (Dumbbell)
4
5 reps
-
4B
Scapular Wall Slides
4
6 reps
-
5A
Romanian Deadlift (Dumbbell)
3
8 reps
-
5B
TRX I-Fly
3
10 reps
-
6A
Lateral Box Step Downs
3
16 reps
-
6B
Push Up
3
12 reps
-
6C
Stability Ball Ab Rollout
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
TPP Dynamic Warmup
1
-
2A
Shoulder Flossing
2
12 reps
-
2B
Foam Roller T-Spine Extension
2
10 reps
-
2C
Banded External Rotation
2
16 reps
-
3
Depth Drops
3
6 reps
-
4A
Bench Press (Dumbbell)
4
5 reps
-
4B
Scapular Wall Slides
4
6 reps
-
5A
Romanian Deadlift (Dumbbell)
3
8 reps
-
5B
TRX I-Fly
3
10 reps
-
6A
Lateral Box Step Downs
3
16 reps
-
6B
Push Up
3
12 reps
-
6C
Stability Ball Ab Rollout
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
TPP Dynamic Warmup
1
-
2A
Shoulder Flossing
2
12 reps
-
2B
Foam Roller T-Spine Extension
2
10 reps
-
2C
Banded External Rotation
2
16 reps
-
3
Depth Drops
3
6 reps
-
4A
Bench Press (Dumbbell)
4
5 reps
-
4B
Scapular Wall Slides
4
6 reps
-
5A
Romanian Deadlift (Dumbbell)
3
8 reps
-
5B
TRX I-Fly
3
10 reps
-
6A
Lateral Box Step Downs
3
16 reps
-
6B
Push Up
3
12 reps
-
6C
Stability Ball Ab Rollout
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
TPP Dynamic Warmup
1
-
2A
Shoulder Flossing
2
12 reps
-
2B
Foam Roller T-Spine Extension
2
10 reps
-
2C
Banded External Rotation
2
16 reps
-
3
Depth Drops
3
6 reps
-
4A
Bench Press (Dumbbell)
4
5 reps
-
4B
Scapular Wall Slides
4
6 reps
-
5A
Romanian Deadlift (Dumbbell)
3
8 reps
-
5B
TRX I-Fly
3
10 reps
-
6A
Lateral Box Step Downs
3
16 reps
-
6B
Push Up
3
12 reps
-
6C
Stability Ball Ab Rollout
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
TPP Dynamic Warmup
1
-
2A
Side-Lying Banded Clamshell
2
20 reps
-
2B
90/90 Hip Mobility
2
16 reps
-
3
Wall Knee Drives
3
24 reps
-
4A
Front Squat (Barbell)
5
5 reps
-
4B
Band TKEs
5
16 reps
-
5A
Step-Up (Weighted)
3
16 reps
-
5B
1/2 Kneeling SA DB Overhead Press
3
12 reps
-
6A
Shrug (Dumbbell)
3
12 reps
-
6B
Walking Lunge (Dumbbell)
3
20 reps
-
6C
Pallof Press w/ Hold
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
TPP Dynamic Warmup
1
-
2A
Side-Lying Banded Clamshell
2
20 reps
-
2B
90/90 Hip Mobility
2
16 reps
-
3
Wall Knee Drives
3
24 reps
-
4A
Front Squat (Barbell)
5
5 reps
-
4B
Band TKEs
5
16 reps
-
5A
Step-Up (Weighted)
3
16 reps
-
5B
1/2 Kneeling SA DB Overhead Press
3
12 reps
-
6A
Shrug (Dumbbell)
3
12 reps
-
6B
Walking Lunge (Dumbbell)
3
20 reps
-
6C
Pallof Press w/ Hold
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
TPP Dynamic Warmup
1
-
2A
Side-Lying Banded Clamshell
2
20 reps
-
2B
90/90 Hip Mobility
2
16 reps
-
3
Wall Knee Drives
3
24 reps
-
4A
Front Squat (Barbell)
5
5 reps
-
4B
Band TKEs
5
16 reps
-
5A
Step-Up (Weighted)
3
16 reps
-
5B
1/2 Kneeling SA DB Overhead Press
3
12 reps
-
6A
Shrug (Dumbbell)
3
12 reps
-
6B
Walking Lunge (Dumbbell)
3
20 reps
-
6C
Pallof Press w/ Hold
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
TPP Dynamic Warmup
1
-
2A
Side-Lying Banded Clamshell
2
20 reps
-
2B
90/90 Hip Mobility
2
16 reps
-
3
Wall Knee Drives
3
24 reps
-
4A
Front Squat (Barbell)
5
5 reps
-
4B
Band TKEs
5
16 reps
-
5A
Step-Up (Weighted)
3
16 reps
-
5B
1/2 Kneeling SA DB Overhead Press
3
12 reps
-
6A
Shrug (Dumbbell)
3
12 reps
-
6B
Walking Lunge (Dumbbell)
3
20 reps
-
6C
Pallof Press w/ Hold
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
TPP Dynamic Warmup
1
-
2A
Thread The Needle
2
16 reps
-
2B
Band Face Pull
2
10 reps
-
3
Depth Drop Push Ups
3
6 reps
-
4A
DB Z Press
4
6 reps
-
4B
Scapular Push Up
4
8 reps
-
5A
Banded Good Morning
3
10 reps
-
5B
Dumbbell Row
3
16 reps
-
6A
Glute Bridge (Barbell)
3
10 reps
-
6B
Chin-Up (Assisted)
3
8 reps
-
6C
Copenhagen Plank
3
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
TPP Dynamic Warmup
1
-
2A
Thread The Needle
2
16 reps
-
2B
Band Face Pull
2
10 reps
-
3
Depth Drop Push Ups
3
6 reps
-
4A
DB Z Press
4
6 reps
-
4B
Scapular Push Up
4
8 reps
-
5A
Banded Good Morning
3
10 reps
-
5B
Dumbbell Row
3
16 reps
-
6A
Glute Bridge (Barbell)
3
10 reps
-
6B
Chin-Up (Assisted)
3
8 reps
-
6C
Copenhagen Plank
3
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
TPP Dynamic Warmup
1
-
2A
Thread The Needle
2
16 reps
-
2B
Band Face Pull
2
10 reps
-
3
Depth Drop Push Ups
3
6 reps
-
4A
DB Z Press
4
6 reps
-
4B
Scapular Push Up
4
8 reps
-
5A
Banded Good Morning
3
10 reps
-
5B
Dumbbell Row
3
16 reps
-
6A
Glute Bridge (Barbell)
3
10 reps
-
6B
Chin-Up (Assisted)
3
8 reps
-
6C
Copenhagen Plank
3
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
TPP Dynamic Warmup
1
-
2A
Thread The Needle
2
16 reps
-
2B
Band Face Pull
2
10 reps
-
3
Depth Drop Push Ups
3
6 reps
-
4A
DB Z Press
4
6 reps
-
4B
Scapular Push Up
4
8 reps
-
5A
Banded Good Morning
3
10 reps
-
5B
Dumbbell Row
3
16 reps
-
6A
Glute Bridge (Barbell)
3
10 reps
-
6B
Chin-Up (Assisted)
3
8 reps
-
6C
Copenhagen Plank
3
60 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
TPP Dynamic Warmup
1
-
2A
Quadruped T-Spine rotation
2
16 reps
-
2B
Iso Bird Dog
2
30 secs
-
3
Broad Jumps w/ Stick
3
5 reps
-
4A
Trapbar Deadlift
4
6 reps
-
4B
Band Pull Apart
4
10 reps
-
5A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5B
Incline Bench Press (Dumbbell)
3
8 reps
-
6A
KB Overhead Carry
3
40 reps
-
6B
Monster Walk
3
40 reps
-
6C
Plank
3
60 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
TPP Dynamic Warmup
1
-
2A
Quadruped T-Spine rotation
2
16 reps
-
2B
Iso Bird Dog
2
30 secs
-
3
Broad Jumps w/ Stick
3
5 reps
-
4A
Trapbar Deadlift
4
6 reps
-
4B
Band Pull Apart
4
10 reps
-
5A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5B
Incline Bench Press (Dumbbell)
3
8 reps
-
6A
KB Overhead Carry
3
40 reps
-
6B
Monster Walk
3
40 reps
-
6C
Plank
3
60 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
TPP Dynamic Warmup
1
-
2A
Quadruped T-Spine rotation
2
16 reps
-
2B
Iso Bird Dog
2
30 secs
-
3
Broad Jumps w/ Stick
3
5 reps
-
4A
Trapbar Deadlift
4
6 reps
-
4B
Band Pull Apart
4
10 reps
-
5A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5B
Incline Bench Press (Dumbbell)
3
8 reps
-
6A
KB Overhead Carry
3
40 reps
-
6B
Monster Walk
3
40 reps
-
6C
Plank
3
60 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
TPP Dynamic Warmup
1
-
2A
Quadruped T-Spine rotation
2
16 reps
-
2B
Iso Bird Dog
2
30 secs
-
3
Broad Jumps w/ Stick
3
5 reps
-
4A
Trapbar Deadlift
4
6 reps
-
4B
Band Pull Apart
4
10 reps
-
5A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5B
Incline Bench Press (Dumbbell)
3
8 reps
-
6A
KB Overhead Carry
3
40 reps
-
6B
Monster Walk
3
40 reps
-
6C
Plank
3
60 secs
-
Week 1
1 / 4 Weeks
Day 1
1
TPP Dynamic Warmup1 Set
-
2A
Shoulder Flossing2 Sets
12 Reps
-
2B
Foam Roller T-Spine Extension2 Sets
10 Reps
-
2C
Banded External Rotation2 Sets
16 Reps
-
3
Depth Drops3 Sets
6 Reps
-
4A
Bench Press (Dumbbell)4 Sets
5 Reps
-
4B
Scapular Wall Slides4 Sets
6 Reps
-
5A
Romanian Deadlift (Dumbbell)3 Sets
8 Reps
-
5B
TRX I-Fly3 Sets
10 Reps
-
6A
Lateral Box Step Downs3 Sets
16 Reps
-
6B
Push Up3 Sets
12 Reps
-
6C
Stability Ball Ab Rollout3 Sets
12 Reps
-
Day 2
1
TPP Dynamic Warmup1 Set
-
2A
Side-Lying Banded Clamshell2 Sets
20 Reps
-
2B
90/90 Hip Mobility2 Sets
16 Reps
-
3
Wall Knee Drives3 Sets
24 Reps
-
4A
Front Squat (Barbell)5 Sets
5 Reps
-
4B
Band TKEs5 Sets
16 Reps
-
5A
Step-Up (Weighted)3 Sets
16 Reps
-
5B
1/2 Kneeling SA DB Overhead Press3 Sets
12 Reps
-
6A
Shrug (Dumbbell)3 Sets
12 Reps
-
6B
Walking Lunge (Dumbbell)3 Sets
20 Reps
-
6C
Pallof Press w/ Hold3 Sets
20 Reps
-
Day 3
1
TPP Dynamic Warmup1 Set
-
2A
Thread The Needle2 Sets
16 Reps
-
2B
Band Face Pull2 Sets
10 Reps
-
3
Depth Drop Push Ups3 Sets
6 Reps
-
4A
DB Z Press4 Sets
6 Reps
-
4B
Scapular Push Up4 Sets
8 Reps
-
5A
Banded Good Morning3 Sets
10 Reps
-
5B
Dumbbell Row3 Sets
16 Reps
-
6A
Glute Bridge (Barbell)3 Sets
10 Reps
-
6B
Chin-Up (Assisted)3 Sets
8 Reps
-
6C
Copenhagen Plank3 Sets
60 secs
-
Day 4
1
TPP Dynamic Warmup1 Set
-
2A
Quadruped T-Spine rotation2 Sets
16 Reps
-
2B
Iso Bird Dog2 Sets
30 secs
-
3
Broad Jumps w/ Stick3 Sets
5 Reps
-
4A
Trapbar Deadlift4 Sets
6 Reps
-
4B
Band Pull Apart4 Sets
10 Reps
-
5A
Bulgarian Split Squat (Dumbbell)3 Sets
12 Reps
-
5B
Incline Bench Press (Dumbbell)3 Sets
8 Reps
-
6A
KB Overhead Carry3 Sets
40 Reps
-
6B
Monster Walk3 Sets
40 Reps
-
6C
Plank3 Sets
60 secs
-