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Alvo fight camp 1

by Alvaro H.

Program Description

This should help those of you who train at least 3 times a week develop some strength in a safe comfortable manner at a commercial gym. I made sure to reduce axial loading to avoid overwork. I wrestle x4 days a week in 1 hour blocks. This should allow for training and recovery with that in mind. Play with it and let me know what you think.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Sep 01, 2025 07:07
  • Last Edited
    Sep 06, 2025 10:33

Summary

Unleash your inner fighter with the Alvo Fight Camp 1, an intense 8-week program designed for those ready to elevate their strength and conditioning. Train three days a week with a focus on compound movements like bench presses and overhead presses, complemented by targeted exercises for your chest, shoulders, and back. Each session is crafted to push your limits, ensuring you build functional strength while honing your fighting skills. Get ready to transform your physique and performance in just two months!
Muscle Engagement
Front
Back
MuscleSet
Glutes
14%
Hamstrings
10.6%
Quadriceps
9.1%
Triceps
8.8%
Front Delts
8.6%
Chest
8.4%
Middle Delts
7.4%
Lower Back
7%
Upper Back
6.9%
Abs
6.1%
Lats
5.2%
Biceps
3.6%
Rear Delts
3.3%
Cardio
0.8%
Forearms
0.3%
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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
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Machine)
2
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Back Extension
4
12 reps
RPE 7
5
Prowler Push
6
1 reps
RPE 8
6
Punching Bag
2
2
5 mins
5 mins
RPE 6.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Machine)
2
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Back Extension
4
12 reps
RPE 7
5
Prowler Push
6
1 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Machine)
2
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Back Extension
4
12 reps
RPE 7
5
Prowler Push
6
1 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Machine)
2
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Back Extension
4
12 reps
RPE 7
5
Prowler Push
6
1 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Machine)
2
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Back Extension
4
12 reps
RPE 7
5
Prowler Push
6
1 reps
RPE 8
6
Punching Bag
2
2
5 mins
5 mins
RPE 6.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Machine)
2
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Back Extension
4
12 reps
RPE 7
5
Prowler Push
6
1 reps
RPE 8
6
Punching Bag
2
2
5 mins
5 mins
RPE 6.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Machine)
2
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Back Extension
4
12 reps
RPE 7
5
Prowler Push
6
1 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Machine)
2
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Back Extension
4
12 reps
RPE 7
5
Prowler Push
6
1 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Overhead Press (Barbell)
2
1
1
1
1
12 reps
10 reps
8 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
2
12 reps
12 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Lateral Raise (Machine)
5
1
12 reps
RPE 7
-
5
Overhead Tricep Extension (Cable)
1
2
2
12 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Overhead Press (Barbell)
2
1
1
1
1
12 reps
10 reps
8 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
2
12 reps
12 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Lateral Raise (Machine)
5
1
12 reps
RPE 7
-
5
Overhead Tricep Extension (Cable)
1
2
2
12 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Overhead Press (Barbell)
2
1
1
1
1
12 reps
10 reps
8 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
2
12 reps
12 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Lateral Raise (Machine)
5
1
12 reps
RPE 7
-
5
Overhead Tricep Extension (Cable)
1
2
2
12 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Overhead Press (Barbell)
2
1
1
1
1
12 reps
10 reps
8 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
2
12 reps
12 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Lateral Raise (Machine)
5
1
12 reps
RPE 7
-
5
Overhead Tricep Extension (Cable)
1
2
2
12 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Overhead Press (Barbell)
2
1
1
1
1
12 reps
10 reps
8 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
2
12 reps
12 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Lateral Raise (Machine)
5
1
12 reps
RPE 7
-
5
Overhead Tricep Extension (Cable)
1
2
2
12 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Overhead Press (Barbell)
2
1
1
1
1
12 reps
10 reps
8 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
2
12 reps
12 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Lateral Raise (Machine)
5
1
12 reps
RPE 7
-
5
Overhead Tricep Extension (Cable)
1
2
2
12 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Overhead Press (Barbell)
2
1
1
1
1
12 reps
10 reps
8 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
2
12 reps
12 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Lateral Raise (Machine)
5
1
12 reps
RPE 7
-
5
Overhead Tricep Extension (Cable)
1
2
2
12 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Overhead Press (Barbell)
2
1
1
1
1
12 reps
10 reps
8 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
2
12 reps
12 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Lateral Raise (Machine)
5
1
12 reps
RPE 7
-
5
Overhead Tricep Extension (Cable)
1
2
2
12 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
2
Lat Pulldown (Close Grip)
1
2
2
10 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Rear Delt Fly (Machine)
1
1
3
12 reps
12 reps
12 reps
RPE 6
RPE 6.5
RPE 7
4
Romanian Deadlift (Barbell)
1
2
2
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5
Prowler Push
6
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
2
Lat Pulldown (Close Grip)
1
2
2
10 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Rear Delt Fly (Machine)
1
1
3
12 reps
12 reps
12 reps
RPE 6
RPE 6.5
RPE 7
4
Romanian Deadlift (Barbell)
1
2
2
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5
Prowler Push
6
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
2
Lat Pulldown (Close Grip)
1
2
2
10 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Rear Delt Fly (Machine)
1
1
3
12 reps
12 reps
12 reps
RPE 6
RPE 6.5
RPE 7
4
Romanian Deadlift (Barbell)
1
2
2
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5
Prowler Push
6
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
2
Lat Pulldown (Close Grip)
1
2
2
10 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Rear Delt Fly (Machine)
1
1
3
12 reps
12 reps
12 reps
RPE 6
RPE 6.5
RPE 7
4
Romanian Deadlift (Barbell)
1
2
2
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5
Prowler Push
6
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
2
Lat Pulldown (Close Grip)
1
2
2
10 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Rear Delt Fly (Machine)
1
1
3
12 reps
12 reps
12 reps
RPE 6
RPE 6.5
RPE 7
4
Romanian Deadlift (Barbell)
1
2
2
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5
Prowler Push
6
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
2
Lat Pulldown (Close Grip)
1
2
2
10 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Rear Delt Fly (Machine)
1
1
3
12 reps
12 reps
12 reps
RPE 6
RPE 6.5
RPE 7
4
Romanian Deadlift (Barbell)
1
2
2
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5
Prowler Push
6
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
2
Lat Pulldown (Close Grip)
1
2
2
10 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Rear Delt Fly (Machine)
1
1
3
12 reps
12 reps
12 reps
RPE 6
RPE 6.5
RPE 7
4
Romanian Deadlift (Barbell)
1
2
2
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5
Prowler Push
6
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
2
Lat Pulldown (Close Grip)
1
2
2
10 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Rear Delt Fly (Machine)
1
1
3
12 reps
12 reps
12 reps
RPE 6
RPE 6.5
RPE 7
4
Romanian Deadlift (Barbell)
1
2
2
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5
Prowler Push
6
1 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
2
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 7.5
2A
Push Up
5
10 reps
RPE 6
3
Hanging Leg Raise
5
8 reps
RPE 6
4A
Bicep Curl (Dumbbell)
1
4
12 reps
12 reps
RPE 6
RPE 6.5
4B
Diamond Push Up
5
6 reps
RPE 6
5
Prowler Push
4
1 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
2
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 7.5
2A
Push Up
5
10 reps
RPE 6
3
Hanging Leg Raise
5
8 reps
RPE 6
4A
Bicep Curl (Dumbbell)
1
4
12 reps
12 reps
RPE 6
RPE 6.5
4B
Diamond Push Up
5
6 reps
RPE 6
5
Prowler Push
4
1 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
2
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 7.5
2A
Push Up
5
10 reps
RPE 6
3
Hanging Leg Raise
5
8 reps
RPE 6
4A
Bicep Curl (Dumbbell)
1
4
12 reps
12 reps
RPE 6
RPE 6.5
4B
Diamond Push Up
5
6 reps
RPE 6
5
Prowler Push
4
1 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
2
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 7.5
2A
Push Up
5
10 reps
RPE 6
3
Hanging Leg Raise
5
8 reps
RPE 6
4A
Bicep Curl (Dumbbell)
1
4
12 reps
12 reps
RPE 6
RPE 6.5
4B
Diamond Push Up
5
6 reps
RPE 6
5
Prowler Push
4
1 reps
RPE 6
Week 1
1 / 8 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
8 Reps
6 Reps
6 Reps
@6
@6.5
@7
@7.5
@8
@8.5
2
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8 Reps
6 Reps
@6
@7
@7.5
@8
@8
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
10 Reps
@6
@6.5
@7
@7.5
4
Lateral Raise (Machine)
5 Sets
1 Set
12 Reps
@7
-
5
Overhead Tricep Extension (Cable)
1 Set
2 Sets
2 Sets
12 Reps
12 Reps
8 Reps
@6
@7
@7
Day 3
1
Seated Row (Cable)
3 Sets
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@7
@7.5
@8
2
Lat Pulldown (Close Grip)
1 Set
2 Sets
2 Sets
10 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
3
Rear Delt Fly (Machine)
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
@6
@6.5
@7
4
Romanian Deadlift (Barbell)
1 Set
2 Sets
2 Sets
8 Reps
8 Reps
8 Reps
@6.5
@7
@7.5
5
Prowler Push
6 Sets
1 Reps
@7
Day 1
1
Belt Squat
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6.5
@7
@7.5
@8
2
Hip Thrust (Machine)
2 Sets
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
6 Reps
@6
@6.5
@7
@7.5
4
Back Extension
4 Sets
12 Reps
@7
5
Prowler Push
6 Sets
1 Reps
@8
6
Punching Bag
2 Sets
2 Sets
5 mins
5 mins
@6.5
@7