Program Description
General fitness and strength training, yoga for active recovery. Compound lift - barbell, secondary lift dumbbell.
Program Overview
- LevelNovice
- GoalAthletics, Bodyweight Fitness
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMay 11, 2024 07:32
- Last EditedJul 02, 2024 07:20
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.
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
20 reps
-
1B
Russian Twist
5
20 reps
-
2
Bench Press (Barbell)
2
3
10 reps
5 reps
-
-
3
Overhead Press (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
20 reps
-
1B
Russian Twist
5
20 reps
-
2
Bench Press (Barbell)
2
3
10 reps
5 reps
-
-
3
Overhead Press (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
20 reps
-
1B
Russian Twist
5
20 reps
-
2
Bench Press (Barbell)
2
3
10 reps
5 reps
-
-
3
Overhead Press (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
20 reps
-
1B
Russian Twist
5
20 reps
-
2
Bench Press (Barbell)
2
3
10 reps
5 reps
-
-
3
Overhead Press (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
20 reps
-
1B
Glute Bridge (Bodyweight)
5
20 reps
-
2
Bench Press (Barbell)
2
3
10 reps
5 reps
-
-
3
Overhead Press (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
20 reps
-
1B
Glute Bridge (Bodyweight)
5
20 reps
-
2
Bench Press (Barbell)
2
3
10 reps
5 reps
-
-
3
Overhead Press (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
20 reps
-
1B
Glute Bridge (Bodyweight)
5
20 reps
-
2
Bench Press (Barbell)
2
3
10 reps
5 reps
-
-
3
Overhead Press (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
20 reps
-
1B
Glute Bridge (Bodyweight)
5
20 reps
-
2
Bench Press (Barbell)
2
3
10 reps
5 reps
-
-
3
Overhead Press (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
20 reps
-
1B
Glute Bridge (Bodyweight)
5
20 reps
-
2
Bench Press (Barbell)
2
3
10 reps
5 reps
-
-
3
Overhead Press (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
20 reps
-
1B
Glute Bridge (Bodyweight)
5
20 reps
-
2
Bench Press (Barbell)
2
3
10 reps
5 reps
-
-
3
Overhead Press (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
20 reps
-
1B
Glute Bridge (Bodyweight)
5
20 reps
-
2
Bench Press (Barbell)
2
3
10 reps
5 reps
-
-
3
Overhead Press (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
20 reps
-
1B
Glute Bridge (Bodyweight)
5
20 reps
-
2
Bench Press (Barbell)
2
3
10 reps
5 reps
-
-
3
Overhead Press (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
5
20 reps
-
1B
Side Plank
5
1 mins
-
2
Squat (Barbell)
2
3
10 reps
5 reps
-
-
3
Lunge (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
5
20 reps
-
1B
Plank
5
1 mins
-
2
Squat (Barbell)
2
3
10 reps
5 reps
-
-
3
Lunge (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
5
20 reps
-
1B
Plank
5
1 mins
-
2
Squat (Barbell)
2
3
10 reps
5 reps
-
-
3
Lunge (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
5
20 reps
-
1B
Plank
5
1 mins
-
2
Squat (Barbell)
2
3
10 reps
5 reps
-
-
3
Lunge (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
5
20 reps
-
1B
Plank
5
1 mins
-
2
Squat (Barbell)
2
3
10 reps
5 reps
-
-
3
Lunge (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
5
20 reps
-
1B
Plank
5
1 mins
-
2
Squat (Barbell)
2
3
10 reps
5 reps
-
-
3
Lunge (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
5
20 reps
-
1B
Plank
5
1 mins
-
2
Squat (Barbell)
2
3
10 reps
5 reps
-
-
3
Lunge (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
5
20 reps
-
1B
Plank
5
1 mins
-
2
Squat (Barbell)
2
3
10 reps
5 reps
-
-
3
Lunge (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
5
20 reps
-
1B
Plank
5
1 mins
-
2
Squat (Barbell)
2
3
10 reps
5 reps
-
-
3
Lunge (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
5
20 reps
-
1B
Plank
5
1 mins
-
2
Squat (Barbell)
2
3
10 reps
5 reps
-
-
3
Lunge (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
5
20 reps
-
1B
Plank
5
1 mins
-
2
Squat (Barbell)
2
3
10 reps
5 reps
-
-
3
Lunge (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
5
20 reps
-
1B
Plank
5
1 mins
-
2
Squat (Barbell)
2
3
10 reps
5 reps
-
-
3
Lunge (Dumbbell)
2
3
10 reps
5 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
5
20 reps
-
1B
Lying Leg Raise
5
20 reps
-
2
Deadlift (Barbell)
2
3
10 reps
5 reps
-
-
3
Dumbbell Row
2
3
10 reps
5 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
5
20 reps
-
1B
Lying Leg Raise
5
20 reps
-
2
Deadlift (Barbell)
2
3
10 reps
5 reps
-
-
3
Dumbbell Row
2
3
10 reps
5 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
5
20 reps
-
1B
Lying Leg Raise
5
20 reps
-
2
Deadlift (Barbell)
2
3
10 reps
5 reps
-
-
3
Dumbbell Row
2
3
10 reps
5 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
5
20 reps
-
1B
Lying Leg Raise
5
20 reps
-
2
Deadlift (Barbell)
2
3
10 reps
5 reps
-
-
3
Dumbbell Row
2
3
10 reps
5 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
5
20 reps
-
1B
Lying Leg Raise
5
20 reps
-
2
Deadlift (Barbell)
2
3
10 reps
5 reps
-
-
3
Dumbbell Row
2
3
10 reps
5 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
5
20 reps
-
1B
Lying Leg Raise
5
20 reps
-
2
Deadlift (Barbell)
2
3
10 reps
5 reps
-
-
3
Dumbbell Row
2
3
10 reps
5 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
5
20 reps
-
1B
Lying Leg Raise
5
20 reps
-
2
Deadlift (Barbell)
2
3
10 reps
5 reps
-
-
3
Dumbbell Row
2
3
10 reps
5 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
5
20 reps
-
1B
Lying Leg Raise
5
20 reps
-
2
Deadlift (Barbell)
2
3
10 reps
5 reps
-
-
3
Dumbbell Row
2
3
10 reps
5 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
5
20 reps
-
1B
Lying Leg Raise
5
20 reps
-
2
Deadlift (Barbell)
2
3
10 reps
5 reps
-
-
3
Dumbbell Row
2
3
10 reps
5 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
5
20 reps
-
1B
Lying Leg Raise
5
20 reps
-
2
Deadlift (Barbell)
2
3
10 reps
5 reps
-
-
3
Dumbbell Row
2
3
10 reps
5 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
5
20 reps
-
1B
Lying Leg Raise
5
20 reps
-
2
Deadlift (Barbell)
2
3
10 reps
5 reps
-
-
3
Dumbbell Row
2
3
10 reps
5 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
5
20 reps
-
1B
Lying Leg Raise
5
20 reps
-
2
Deadlift (Barbell)
2
3
10 reps
5 reps
-
-
3
Dumbbell Row
2
3
10 reps
5 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Week 1
1 / 12 Weeks
Day 1
1A
Push Up5 Sets
20 Reps
-
1B
Russian Twist5 Sets
20 Reps
-
2
Bench Press (Barbell)2 Sets
3 Sets
10 Reps
5 Reps
-
-
3
Overhead Press (Dumbbell)2 Sets
3 Sets
10 Reps
5 Reps
-
-
Day 2
1A
Squat (Bodyweight)5 Sets
20 Reps
-
1B
Side Plank5 Sets
1 mins
-
2
Squat (Barbell)2 Sets
3 Sets
10 Reps
5 Reps
-
-
3
Lunge (Dumbbell)2 Sets
3 Sets
10 Reps
5 Reps
-
-
Day 3
1
Yoga1 Set
30 mins
-
Day 4
1A
Wide Grip Pull-Up5 Sets
20 Reps
-
1B
Lying Leg Raise5 Sets
20 Reps
-
2
Deadlift (Barbell)2 Sets
3 Sets
10 Reps
5 Reps
-
-
3
Dumbbell Row2 Sets
3 Sets
10 Reps
5 Reps
-
-
Day 5
1
Yoga1 Set
30 mins
-