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BoostcampPNG

RPM free template by Brian Alsruhe

by P S.
52 athletes joined

Program Description

EMOM 10 minutes - conditioning https://www.youtube.com/watch?v=UThJoQRRx8w

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 24, 2024 11:25
  • Last Edited
    Jun 23, 2025 02:00

Summary

Get ready to elevate your strength and conditioning with the RPM Free Template by Brian Alsruhe! Over the course of 9 weeks, this program delivers a focused 4-day split designed to build muscle and enhance performance. Each session features a blend of barbell and dumbbell exercises, including front squats, bench presses, and weighted pull-ups, targeting major muscle groups for balanced development. Perfect for garage gym enthusiasts, this program will challenge your limits and push you toward your fitness goals. Embrace the grind and transform your training!
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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
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
3 reps
60%
2
Pull-Up (Weighted)
10
5 reps
40%
3
Overhead Press (Barbell)
10
4 reps
50%
4
Core/Oblique
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
5 reps
40%
2
Pull-Up (Weighted)
10
4 reps
50%
3
Overhead Press (Barbell)
10
3 reps
60%
4
Conditioning
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
4 reps
50%
2
Pull-Up (Weighted)
10
3 reps
60%
3
Overhead Press (Barbell)
10
5 reps
40%
4
Core/Oblique
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
3 reps
65%
2
Pull-Up (Weighted)
10
5 reps
45%
3
Overhead Press (Barbell)
10
4 reps
55%
4
Core/Oblique
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
5 reps
45%
2
Pull-Up (Weighted)
10
4 reps
55%
3
Overhead Press (Barbell)
10
3 reps
65%
4
Conditioning
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
4 reps
55%
2
Pull-Up (Weighted)
10
3 reps
65%
3
Overhead Press (Barbell)
10
5 reps
45%
4
Core/Oblique
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
2 reps
70%
2
Pull-Up (Weighted)
10
4 reps
55%
3
Overhead Press (Barbell)
10
3 reps
65%
4
Core/Oblique
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
4 reps
55%
2
Pull-Up (Weighted)
10
3 reps
65%
3
Overhead Press (Barbell)
10
2 reps
70%
4
Conditioning
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
3 reps
65%
2
Pull-Up (Weighted)
10
2 reps
70%
3
Overhead Press (Barbell)
10
4 reps
55%
4
Core/Oblique
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
10
5 reps
40%
2
Bent Over Row (Barbell)
9
4 reps
50%
3
Bench Press (Barbell)
10
3 reps
60%
4
Conditioning
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
10
4 reps
50%
2
Bent Over Row (Barbell)
9
3 reps
60%
3
Bench Press (Barbell)
10
5 reps
40%
4
Core/Oblique
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
10
3 reps
60%
2
Bent Over Row (Barbell)
9
5 reps
40%
3
Bench Press (Barbell)
10
4 reps
50%
4
Conditioning
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
10
5 reps
45%
2
Bent Over Row (Barbell)
9
4 reps
55%
3
Bench Press (Barbell)
10
3 reps
65%
4
Conditioning
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
10
4 reps
55%
2
Bent Over Row (Barbell)
9
3 reps
65%
3
Bench Press (Barbell)
10
5 reps
45%
4
Core/Oblique
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
10
3 reps
65%
2
Bent Over Row (Barbell)
9
5 reps
45%
3
Bench Press (Barbell)
10
4 reps
55%
4
Conditioning
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
10
4 reps
55%
2
Bent Over Row (Barbell)
9
3 reps
65%
3
Bench Press (Barbell)
10
2 reps
70%
4
Conditioning
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
10
3 reps
65%
2
Bent Over Row (Barbell)
9
2 reps
70%
3
Bench Press (Barbell)
10
4 reps
55%
4
Core/Oblique
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
10
2 reps
70%
2
Bent Over Row (Barbell)
9
4 reps
55%
3
Bench Press (Barbell)
10
3 reps
65%
4
Conditioning
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
10
4 reps
50%
2
Pull-Up (Weighted)
10
3 reps
60%
3
Seated Overhead Press (Dumbbell)
10
5 reps
40%
4
Core/Oblique
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
10
3 reps
60%
2
Pull-Up (Weighted)
10
5 reps
40%
3
Seated Overhead Press (Dumbbell)
10
4 reps
50%
4
Conditioning
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
10
5 reps
40%
2
Pull-Up (Weighted)
10
4 reps
50%
3
Seated Overhead Press (Dumbbell)
10
3 reps
60%
4
Core/Oblique
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
10
4 reps
55%
2
Pull-Up (Weighted)
10
3 reps
65%
3
Seated Overhead Press (Dumbbell)
10
5 reps
45%
4
Core/Oblique
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
10
3 reps
65%
2
Pull-Up (Weighted)
10
5 reps
45%
3
Seated Overhead Press (Dumbbell)
10
4 reps
55%
4
Conditioning
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
10
5 reps
45%
2
Pull-Up (Weighted)
10
4 reps
55%
3
Seated Overhead Press (Dumbbell)
10
3 reps
65%
4
Core/Oblique
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
10
3 reps
65%
2
Pull-Up (Weighted)
10
2 reps
70%
3
Seated Overhead Press (Dumbbell)
10
4 reps
55%
4
Core/Oblique
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
10
2 reps
70%
2
Pull-Up (Weighted)
10
4 reps
55%
3
Seated Overhead Press (Dumbbell)
10
3 reps
65%
4
Conditioning
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
10
4 reps
55%
2
Pull-Up (Weighted)
10
3 reps
65%
3
Seated Overhead Press (Dumbbell)
10
2 reps
70%
4
Core/Oblique
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
60%
2
Single Arm Row (Dumbbell)
10
5 reps
40%
3
Bench Press (Dumbbell)
10
4 reps
50%
4
Conditioning
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
5 reps
40%
2
Single Arm Row (Dumbbell)
10
4 reps
50%
3
Bench Press (Dumbbell)
10
3 reps
60%
4
Core/Oblique
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
4 reps
50%
2
Single Arm Row (Dumbbell)
10
3 reps
60%
3
Bench Press (Dumbbell)
10
5 reps
40%
4
Conditioning
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
65%
2
Single Arm Row (Dumbbell)
10
5 reps
45%
3
Bench Press (Dumbbell)
10
4 reps
55%
4
Conditioning
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
5 reps
45%
2
Single Arm Row (Dumbbell)
10
4 reps
55%
3
Bench Press (Dumbbell)
10
3 reps
65%
4
Core/Oblique
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
4 reps
55%
2
Single Arm Row (Dumbbell)
10
3 reps
65%
3
Bench Press (Dumbbell)
10
5 reps
45%
4
Conditioning
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
2 reps
70%
2
Single Arm Row (Dumbbell)
10
4 reps
55%
3
Bench Press (Dumbbell)
10
3 reps
65%
4
Conditioning
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
4 reps
55%
2
Single Arm Row (Dumbbell)
10
3 reps
65%
3
Bench Press (Dumbbell)
10
2 reps
70%
4
Core/Oblique
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
65%
2
Single Arm Row (Dumbbell)
10
2 reps
70%
3
Bench Press (Dumbbell)
10
4 reps
55%
4
Conditioning
1
1 reps
-
Week 1
1 / 9 Weeks
Day 2
1
Front Squat (Barbell)
10 Sets
5 Reps
40%
2
Bent Over Row (Barbell)
9 Sets
4 Reps
50%
3
Bench Press (Barbell)
10 Sets
3 Reps
60%
4
Conditioning
1 Set
1 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
10 Sets
4 Reps
50%
2
Pull-Up (Weighted)
10 Sets
3 Reps
60%
3
Seated Overhead Press (Dumbbell)
10 Sets
5 Reps
40%
4
Core/Oblique
1 Set
1 Reps
-
Day 4
1
Squat (Barbell)
10 Sets
3 Reps
60%
2
Single Arm Row (Dumbbell)
10 Sets
5 Reps
40%
3
Bench Press (Dumbbell)
10 Sets
4 Reps
50%
4
Conditioning
1 Set
1 Reps
-
Day 1
1
Deadlift (Barbell)
10 Sets
3 Reps
60%
2
Pull-Up (Weighted)
10 Sets
5 Reps
40%
3
Overhead Press (Barbell)
10 Sets
4 Reps
50%
4
Core/Oblique
1 Set
1 Reps
-