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⚒️Ossa Ferrea☠️

by Samuel G.
2 athletes joined

Program Description

Ossa Ferrea or “Iron Skeleton” is a high frequency heavy,medium, and light upper/lower split performed as a 3 week wave progression with conjugate concepts such as the max effort method and rotating main variations every 1-3 weeks. Main press and squat variations should be rotated slightly every 1-3 weeks. Supplemental movements and accessories can be rotated similarly as long ss they are swapped for moves targeting similar muscles. You may swap squat variations for deadlift variations occasionally (ideally a 3:1 ratio of squats to pulls). Aim to linearly progress every working set by 1 rep or 5 lbs at least each week for the prescribed 2-3 week bursts then rotate exercises and repeat!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Athletics, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 16, 2024 10:21
  • Last Edited
    Jul 14, 2024 12:55

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.1%
Quadriceps
12.8%
Upper Back
10.2%
Glutes
9.7%
Abs
8.3%
Lats
7.5%
Triceps
6.3%
Biceps
6.3%
Lower Back
5.3%
Rear Delts
5.3%
Adductors
3.9%
Front Delts
3.6%
Chest
3.4%
Middle Delts
3.4%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-5 reps
RPE 8.5-10
2
Bent Over Row (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 6-7
RPE 7.5-8.5
RPE 9-10
3
Power Shrug
1
AMRAP
RPE 8.5-10
4
Tricep Extension (Barbell)
1
1
3-5 reps
6-8 reps
RPE 8.5-10
RPE 8.5-10
5
Bicep Curl (Barbell)
1
1
3-5 reps
6-8 reps
RPE 8.5-10
RPE 8.5-10
6
Band Pull Apart
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-5 reps
RPE 8.5-10
2
Bent Over Row (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 6-7
RPE 7.5-8.5
RPE 9-10
3
Power Shrug
1
AMRAP
RPE 8.5-10
4
Tricep Extension (Barbell)
1
1
3-5 reps
6-8 reps
RPE 8.5-10
RPE 8.5-10
5
Bicep Curl (Barbell)
1
1
3-5 reps
6-8 reps
RPE 8.5-10
RPE 8.5-10
6
Band Pull Apart
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-5 reps
RPE 8.5-10
2
Bent Over Row (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 6-7
RPE 7.5-8.5
RPE 9-10
3
Power Shrug
1
AMRAP
RPE 8.5-10
4
Tricep Extension (Barbell)
1
1
3-5 reps
6-8 reps
RPE 8.5-10
RPE 8.5-10
5
Bicep Curl (Barbell)
1
1
3-5 reps
6-8 reps
RPE 8.5-10
RPE 8.5-10
6
Band Pull Apart
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-5 reps
RPE 8.5-10
2
Good Morning
1
1
3-5 reps
6-8 reps
RPE 8.5-10
RPE 8.5-10
3
Safety Bar Squat
1
1
3-5 reps
6-8 reps
RPE 8.5-10
RPE 8.5-10
4
Hamstring Curl
2
AMRAP
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-5 reps
RPE 8.5-10
2
Good Morning
1
1
3-5 reps
6-8 reps
RPE 8.5-10
RPE 8.5-10
3
Safety Bar Squat
1
1
3-5 reps
6-8 reps
RPE 8.5-10
RPE 8.5-10
4
Hamstring Curl
2
AMRAP
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-5 reps
RPE 8.5-10
2
Good Morning
1
1
3-5 reps
6-8 reps
RPE 8.5-10
RPE 8.5-10
3
Safety Bar Squat
1
1
3-5 reps
6-8 reps
RPE 8.5-10
RPE 8.5-10
4
Hamstring Curl
2
AMRAP
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
2
Bent Over Row (Barbell)
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
3
High Pull
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
4
Tricep Extension (Barbell)
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
5
Bicep Curl (Barbell)
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
6
Band Pull Apart
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
2
Bent Over Row (Barbell)
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
3
High Pull
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
4
Tricep Extension (Barbell)
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
5
Bicep Curl (Barbell)
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
6
Band Pull Apart
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
2
Bent Over Row (Barbell)
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
3
High Pull
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
4
Tricep Extension (Barbell)
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
5
Bicep Curl (Barbell)
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
6
Band Pull Apart
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
2
Good Morning
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
3
Safety Bar Squat
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
4
Hamstring Curl
2
AMRAP
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
2
Good Morning
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
3
Safety Bar Squat
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
4
Hamstring Curl
2
AMRAP
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
2
Good Morning
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
3
Safety Bar Squat
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
4
Hamstring Curl
2
AMRAP
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
15-20 reps
RPE 8.5-10
2
Bent Over Row (Barbell)
1
15-20 reps
RPE 8.5-10
3
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 8.5-10
4
Tricep Extension (Barbell)
1
15-20 reps
RPE 8.5-10
5
Bicep Curl (Barbell)
1
15-20 reps
RPE 8.5-10
6
Band Pull Apart
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
15-20 reps
RPE 8.5-10
2
Bent Over Row (Barbell)
1
15-20 reps
RPE 8.5-10
3
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 8.5-10
4
Tricep Extension (Barbell)
1
15-20 reps
RPE 8.5-10
5
Bicep Curl (Barbell)
1
15-20 reps
RPE 8.5-10
6
Band Pull Apart
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
15-20 reps
RPE 8.5-10
2
Bent Over Row (Barbell)
1
15-20 reps
RPE 8.5-10
3
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 8.5-10
4
Tricep Extension (Barbell)
1
15-20 reps
RPE 8.5-10
5
Bicep Curl (Barbell)
1
15-20 reps
RPE 8.5-10
6
Band Pull Apart
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
15-20 reps
RPE 8.5-10
2
Good Morning
1
15-20 reps
RPE 8.5-10
3
Safety Bar Squat
1
15-20 reps
RPE 8.5-10
4
Hamstring Curl
2
AMRAP
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
15-20 reps
RPE 8.5-10
2
Good Morning
1
15-20 reps
RPE 8.5-10
3
Safety Bar Squat
1
15-20 reps
RPE 8.5-10
4
Hamstring Curl
2
AMRAP
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
15-20 reps
RPE 8.5-10
2
Good Morning
1
15-20 reps
RPE 8.5-10
3
Safety Bar Squat
1
15-20 reps
RPE 8.5-10
4
Hamstring Curl
2
AMRAP
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
1
1
1-5 reps
1-5 reps
1-5 reps
RPE 6-7
RPE 7.5-8.5
RPE 9-10
Day 7
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
1
1
1-5 reps
1-5 reps
1-5 reps
RPE 6-7
RPE 7.5-8.5
RPE 9-10
Day 7
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
1
1
1-5 reps
1-5 reps
1-5 reps
RPE 6-7
RPE 7.5-8.5
RPE 9-10
Week 1
1 / 3 Weeks
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
8-12 Reps
@8.5-10
@8.5-10
2
Bent Over Row (Barbell)
1 Set
1 Set
4-6 Reps
8-12 Reps
@8.5-10
@8.5-10
3
High Pull
1 Set
1 Set
4-6 Reps
8-12 Reps
@8.5-10
@8.5-10
4
Tricep Extension (Barbell)
1 Set
1 Set
4-6 Reps
8-12 Reps
@8.5-10
@8.5-10
5
Bicep Curl (Barbell)
1 Set
1 Set
4-6 Reps
8-12 Reps
@8.5-10
@8.5-10
6
Band Pull Apart
2 Sets
AMRAP
@10
Day 4
1
Squat (Barbell)
1 Set
1 Set
4-6 Reps
8-12 Reps
@8.5-10
@8.5-10
2
Good Morning
1 Set
1 Set
4-6 Reps
8-12 Reps
@8.5-10
@8.5-10
3
Safety Bar Squat
1 Set
1 Set
4-6 Reps
8-12 Reps
@8.5-10
@8.5-10
4
Hamstring Curl
2 Sets
AMRAP
@10
5
Leg Extension
2 Sets
AMRAP
@10
6
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
1 Set
1-5 Reps
@8.5-10
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@6-7
@7.5-8.5
@9-10
3
Power Shrug
1 Set
AMRAP
@8.5-10
4
Tricep Extension (Barbell)
1 Set
1 Set
3-5 Reps
6-8 Reps
@8.5-10
@8.5-10
5
Bicep Curl (Barbell)
1 Set
1 Set
3-5 Reps
6-8 Reps
@8.5-10
@8.5-10
6
Band Pull Apart
2 Sets
AMRAP
@10
Day 2
1
Squat (Barbell)
1 Set
1-5 Reps
@8.5-10
2
Good Morning
1 Set
1 Set
3-5 Reps
6-8 Reps
@8.5-10
@8.5-10
3
Safety Bar Squat
1 Set
1 Set
3-5 Reps
6-8 Reps
@8.5-10
@8.5-10
4
Hamstring Curl
2 Sets
AMRAP
@10
5
Leg Extension
2 Sets
AMRAP
@10
6
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 5
1
Bench Press (Barbell)
1 Set
15-20 Reps
@8.5-10
2
Bent Over Row (Barbell)
1 Set
15-20 Reps
@8.5-10
3
Lateral Raise (Dumbbell)
1 Set
15-20 Reps
@8.5-10
4
Tricep Extension (Barbell)
1 Set
15-20 Reps
@8.5-10
5
Bicep Curl (Barbell)
1 Set
15-20 Reps
@8.5-10
6
Band Pull Apart
2 Sets
AMRAP
@10
Day 7
1
High Pull
1 Set
1 Set
1 Set
1-5 Reps
1-5 Reps
1-5 Reps
@6-7
@7.5-8.5
@9-10
Day 6
1
Squat (Barbell)
1 Set
15-20 Reps
@8.5-10
2
Good Morning
1 Set
15-20 Reps
@8.5-10
3
Safety Bar Squat
1 Set
15-20 Reps
@8.5-10
4
Hamstring Curl
2 Sets
AMRAP
@10
5
Leg Extension
2 Sets
AMRAP
@10
6
Hanging Leg Raise
2 Sets
AMRAP
@10