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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 01, 2025 08:03
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