Alvo fight camp 1
Basic PPL with some prowler stuff mixed in. Keep it simple stupid. If you train MMA or jiu jitsu this should help you train on your own time at a 24 hour gym.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 10 reps | @6 |
| 1 | 8 reps | @6.5 | ||
| 1 | 8 reps | @7 | ||
| 1 | 8 reps | @7.5 | ||
| 1 | 6 reps | @8 | ||
| 1 | 6 reps | @8.5 | ||
| 2 | Overhead Press (Barbell) | 2 | 12 reps | @6 |
| 1 | 10 reps | @7 | ||
| 1 | 8 reps | @7.5 | ||
| 1 | 8 reps | @8 | ||
| 1 | 6 reps | @8 | ||
| 3 | Chest Fly (Cable) | 1 | 12 reps | @6 |
| 1 | 12 reps | @6.5 | ||
| 1 | 12 reps | @7 | ||
| 2 | 10 reps | @7.5 | ||
| 4 | Lateral Raise (Machine) | 5 | 12 reps | @7 |
| 1 | 0 reps | — | ||
| 5 | Overhead Tricep Extension (Cable) | 1 | 12 reps | @6 |
| 2 | 12 reps | @7 | ||
| 2 | 8 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Row (Cable) | 3 | 8 reps | @7 |
| 2 | 8 reps | @7.5 | ||
| 1 | 8 reps | @8 | ||
| 2 | Lat Pulldown (Close Grip) | 1 | 10 reps | @6.5 |
| 2 | 10 reps | @7 | ||
| 2 | 8 reps | @7.5 | ||
| 3 | Rear Delt Fly (Machine) | 1 | 12 reps | @6 |
| 1 | 12 reps | @6.5 | ||
| 3 | 12 reps | @7 | ||
| 4 | Romanian Deadlift (Barbell) | 1 | 8 reps | @6.5 |
| 2 | 8 reps | @7 | ||
| 2 | 8 reps | @7.5 | ||
| 5 | Prowler Push | 6 | 1 rep | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Belt Squat | 2 | 8 reps | @6.5 |
| 1 | 8 reps | @7 | ||
| 1 | 8 reps | @7.5 | ||
| 1 | 8 reps | @8 | ||
| 2 | Hip Thrust (Machine) | 2 | 8 reps | @6 |
| 2 | 8 reps | @7 | ||
| 1 | 8 reps | @8 | ||
| 3 | Romanian Deadlift (Barbell) | 1 | 10 reps | @6 |
| 1 | 8 reps | @6.5 | ||
| 1 | 8 reps | @7 | ||
| 1 | 6 reps | @7.5 | ||
| 4 | Back Extension | 4 | 12 reps | @7 |
| 5 | Prowler Push | 6 | 1 rep | @8 |
| 6 | Punching Bag | 2 | 5 min | @6.5 |
| 2 | 5 min | @7 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Alvo fight camp 1 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 120 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Alvo fight camp 1 is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Alvo fight camp 1 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
