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BoostcampPNG

Eagle Skill Phase 1

by Amadeo Z.

Program Description

Pain? Regress immediately Bad sleep? Cut 1set! Never train to failure Missed week? Repeat dont rush!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding, Bodyweight Fitness, Muscle & Sculpting, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 24, 2025 10:20
  • Last Edited
    Dec 24, 2025 10:48
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.8%
Glutes
11.9%
Abs
11.9%
Quadriceps
11%
Front Delts
7.6%
Chest
6.1%
Triceps
6.1%
Upper Back
6.1%
Lats
6.1%
Biceps
4.3%
Calves
3.7%
Lower Back
3.1%
Rear Delts
2.4%
Middle Delts
2.1%
Adductors
1.8%
Stretching
1.8%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Safety Bar Squat
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 7
-
-
-
2
Neutral Grip Dumbbell Bench Press
1
1
2
6 reps
6 reps
5 reps
RPE 7
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 7.5
-
-
4
Chest Supported Row (Machine)
1
1
1
10 reps
9 reps
8 reps
RPE 7.5
-
-
5
Seated Calf Raise
1
1
1
15 reps
14 reps
12 reps
-
-
-
6
Dead Bug
3
8 reps
-
7
Shoulder YTWL
1
1
1
15 reps
14 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 7
-
-
-
2
Neutral Grip Dumbbell Bench Press
1
1
2
6 reps
6 reps
5 reps
RPE 7
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 7.5
-
-
4
Chest Supported Row (Machine)
1
1
1
10 reps
9 reps
8 reps
RPE 7.5
-
-
5
Seated Calf Raise
1
1
1
15 reps
14 reps
12 reps
-
-
-
6
Dead Bug
3
8 reps
-
7
Shoulder YTWL
1
1
1
15 reps
14 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 7
-
-
-
2
Neutral Grip Dumbbell Bench Press
1
1
2
6 reps
6 reps
5 reps
RPE 7
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 7.5
-
-
4
Chest Supported Row (Machine)
1
1
1
10 reps
9 reps
8 reps
RPE 7.5
-
-
5
Seated Calf Raise
1
1
1
15 reps
14 reps
12 reps
-
-
-
6
Dead Bug
3
8 reps
-
7
Shoulder YTWL
1
1
1
15 reps
14 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 7
-
-
-
2
Neutral Grip Dumbbell Bench Press
1
1
2
6 reps
6 reps
5 reps
RPE 7
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 7.5
-
-
4
Chest Supported Row (Machine)
1
1
1
10 reps
9 reps
8 reps
RPE 7.5
-
-
5
Seated Calf Raise
1
1
1
15 reps
14 reps
12 reps
-
-
-
6
Dead Bug
3
8 reps
-
7
Shoulder YTWL
1
1
1
15 reps
14 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 7
-
-
-
2
Neutral Grip Dumbbell Bench Press
1
1
2
6 reps
6 reps
5 reps
RPE 7
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 7.5
-
-
4
Chest Supported Row (Machine)
1
1
1
10 reps
9 reps
8 reps
RPE 7.5
-
-
5
Seated Calf Raise
1
1
1
15 reps
14 reps
12 reps
-
-
-
6
Dead Bug
3
8 reps
-
7
Shoulder YTWL
1
1
1
15 reps
14 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 7
-
-
-
2
Neutral Grip Dumbbell Bench Press
1
1
2
6 reps
6 reps
5 reps
RPE 7
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 7.5
-
-
4
Chest Supported Row (Machine)
1
1
1
10 reps
9 reps
8 reps
RPE 7.5
-
-
5
Seated Calf Raise
1
1
1
15 reps
14 reps
12 reps
-
-
-
6
Dead Bug
3
8 reps
-
7
Shoulder YTWL
1
1
1
15 reps
14 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 7
-
-
-
2
Neutral Grip Dumbbell Bench Press
1
1
2
6 reps
6 reps
5 reps
RPE 7
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 7.5
-
-
4
Chest Supported Row (Machine)
1
1
1
10 reps
9 reps
8 reps
RPE 7.5
-
-
5
Seated Calf Raise
1
1
1
15 reps
14 reps
12 reps
-
-
-
6
Dead Bug
3
8 reps
-
7
Shoulder YTWL
1
1
1
15 reps
14 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 7
-
-
-
2
Neutral Grip Dumbbell Bench Press
1
1
2
6 reps
6 reps
5 reps
RPE 7
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 7.5
-
-
4
Chest Supported Row (Machine)
1
1
1
10 reps
9 reps
8 reps
RPE 7.5
-
-
5
Seated Calf Raise
1
1
1
15 reps
14 reps
12 reps
-
-
-
6
Dead Bug
3
8 reps
-
7
Shoulder YTWL
1
1
1
15 reps
14 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 7
-
-
-
2
Pull-Up (Neutral Grip, Weighted)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 7
-
-
-
3
Single Leg Deadlift
1
1
1
8 reps
7 reps
6 reps
RPE 8
-
-
4
Landmine Press
1
2
8 reps
8 reps
RPE 8
-
5
Nordic Curl
1
1
1
6 reps
5 reps
4 reps
-
-
-
6
Pallof Press
3
10 reps
-
7
Standing Calf Raise
2
1
20 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 7
-
-
-
2
Pull-Up (Neutral Grip, Weighted)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 7
-
-
-
3
Single Leg Deadlift
1
1
1
8 reps
7 reps
6 reps
RPE 8
-
-
4
Landmine Press
1
2
8 reps
8 reps
RPE 8
-
5
Nordic Curl
1
1
1
6 reps
5 reps
4 reps
-
-
-
6
Pallof Press
3
10 reps
-
7
Standing Calf Raise
2
1
20 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 7
-
-
-
2
Pull-Up (Neutral Grip, Weighted)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 7
-
-
-
3
Single Leg Deadlift
1
1
1
8 reps
7 reps
6 reps
RPE 8
-
-
4
Landmine Press
1
2
8 reps
8 reps
RPE 8
-
5
Nordic Curl
1
1
1
6 reps
5 reps
4 reps
-
-
-
6
Pallof Press
3
10 reps
-
7
Standing Calf Raise
2
1
20 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 7
-
-
-
2
Pull-Up (Neutral Grip, Weighted)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 7
-
-
-
3
Single Leg Deadlift
1
1
1
8 reps
7 reps
6 reps
RPE 8
-
-
4
Landmine Press
1
2
8 reps
8 reps
RPE 8
-
5
Nordic Curl
1
1
1
6 reps
5 reps
4 reps
-
-
-
6
Pallof Press
3
10 reps
-
7
Standing Calf Raise
2
1
20 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 7
-
-
-
2
Pull-Up (Neutral Grip, Weighted)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 7
-
-
-
3
Single Leg Deadlift
1
1
1
8 reps
7 reps
6 reps
RPE 8
-
-
4
Landmine Press
1
2
8 reps
8 reps
RPE 8
-
5
Nordic Curl
1
1
1
6 reps
5 reps
4 reps
-
-
-
6
Pallof Press
3
10 reps
-
7
Standing Calf Raise
2
1
20 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 7
-
-
-
2
Pull-Up (Neutral Grip, Weighted)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 7
-
-
-
3
Single Leg Deadlift
1
1
1
8 reps
7 reps
6 reps
RPE 8
-
-
4
Landmine Press
1
2
8 reps
8 reps
RPE 8
-
5
Nordic Curl
1
1
1
6 reps
5 reps
4 reps
-
-
-
6
Pallof Press
3
10 reps
-
7
Standing Calf Raise
2
1
20 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 7
-
-
-
2
Pull-Up (Neutral Grip, Weighted)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 7
-
-
-
3
Single Leg Deadlift
1
1
1
8 reps
7 reps
6 reps
RPE 8
-
-
4
Landmine Press
1
2
8 reps
8 reps
RPE 8
-
5
Nordic Curl
1
1
1
6 reps
5 reps
4 reps
-
-
-
6
Pallof Press
3
10 reps
-
7
Standing Calf Raise
2
1
20 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 7
-
-
-
2
Pull-Up (Neutral Grip, Weighted)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 7
-
-
-
3
Single Leg Deadlift
1
1
1
8 reps
7 reps
6 reps
RPE 8
-
-
4
Landmine Press
1
2
8 reps
8 reps
RPE 8
-
5
Nordic Curl
1
1
1
6 reps
5 reps
4 reps
-
-
-
6
Pallof Press
3
10 reps
-
7
Standing Calf Raise
2
1
20 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
1
3
6 reps
6 reps
RPE 7
-
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 7
-
-
3
Single Arm Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8
-
-
4
Copenhagen Plank
1
2 mins
-
5
Hanging Knee Raise
1
1
1
10 reps
9 reps
8 reps
-
-
-
6
Side Plank
1
1 mins
-
7A
Lateral Raise (Dumbbell)
2
15 reps
-
7B
Bicep Curl (EZ Bar)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
1
3
6 reps
6 reps
RPE 7
-
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 7
-
-
3
Single Arm Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8
-
-
4
Copenhagen Plank
1
2 mins
-
5
Hanging Knee Raise
1
1
1
10 reps
9 reps
8 reps
-
-
-
6
Side Plank
1
1 mins
-
7A
Lateral Raise (Dumbbell)
2
15 reps
-
7B
Bicep Curl (EZ Bar)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
1
3
6 reps
6 reps
RPE 7
-
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 7
-
-
3
Single Arm Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8
-
-
4
Copenhagen Plank
1
2 mins
-
5
Hanging Knee Raise
1
1
1
10 reps
9 reps
8 reps
-
-
-
6
Side Plank
1
1 mins
-
7A
Lateral Raise (Dumbbell)
2
15 reps
-
7B
Bicep Curl (EZ Bar)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
1
3
6 reps
6 reps
RPE 7
-
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 7
-
-
3
Single Arm Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8
-
-
4
Copenhagen Plank
1
2 mins
-
5
Hanging Knee Raise
1
1
1
10 reps
9 reps
8 reps
-
-
-
6
Side Plank
1
1 mins
-
7A
Lateral Raise (Dumbbell)
2
15 reps
-
7B
Bicep Curl (EZ Bar)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
1
3
6 reps
6 reps
RPE 7
-
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 7
-
-
3
Single Arm Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8
-
-
4
Copenhagen Plank
1
2 mins
-
5
Hanging Knee Raise
1
1
1
10 reps
9 reps
8 reps
-
-
-
6
Side Plank
1
1 mins
-
7A
Lateral Raise (Dumbbell)
2
15 reps
-
7B
Bicep Curl (EZ Bar)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
1
3
6 reps
6 reps
RPE 7
-
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 7
-
-
3
Single Arm Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8
-
-
4
Copenhagen Plank
1
2 mins
-
5
Hanging Knee Raise
1
1
1
10 reps
9 reps
8 reps
-
-
-
6
Side Plank
1
1 mins
-
7A
Lateral Raise (Dumbbell)
2
15 reps
-
7B
Bicep Curl (EZ Bar)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
1
3
6 reps
6 reps
RPE 7
-
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 7
-
-
3
Single Arm Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8
-
-
4
Copenhagen Plank
1
2 mins
-
5
Hanging Knee Raise
1
1
1
10 reps
9 reps
8 reps
-
-
-
6
Side Plank
1
1 mins
-
7A
Lateral Raise (Dumbbell)
2
15 reps
-
7B
Bicep Curl (EZ Bar)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
1
3
6 reps
6 reps
RPE 7
-
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 7
-
-
3
Single Arm Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8
-
-
4
Copenhagen Plank
1
2 mins
-
5
Hanging Knee Raise
1
1
1
10 reps
9 reps
8 reps
-
-
-
6
Side Plank
1
1 mins
-
7A
Lateral Raise (Dumbbell)
2
15 reps
-
7B
Bicep Curl (EZ Bar)
2
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Safety Bar Squat
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
5 Reps
4 Reps
@7
-
-
-
2
Neutral Grip Dumbbell Bench Press
1 Set
1 Set
2 Sets
6 Reps
6 Reps
5 Reps
@7
-
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@7.5
-
-
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@7.5
-
-
5
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
14 Reps
12 Reps
-
-
-
6
Dead Bug
3 Sets
8 Reps
-
7
Shoulder YTWL
1 Set
1 Set
1 Set
15 Reps
14 Reps
12 Reps
-
-
-
Day 2
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
5 Reps
4 Reps
@7
-
-
-
2
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
5 Reps
4 Reps
@7
-
-
-
3
Single Leg Deadlift
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@8
-
-
4
Landmine Press
1 Set
2 Sets
8 Reps
8 Reps
@8
-
5
Nordic Curl
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
-
-
-
6
Pallof Press
3 Sets
10 Reps
-
7
Standing Calf Raise
2 Sets
1 Set
20 Reps
15 Reps
-
-
Day 3
1
Rear Foot Elevated Split Squat
1 Set
3 Sets
6 Reps
6 Reps
@7
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@7
-
-
3
Single Arm Row (Cable)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@8
-
-
4
Copenhagen Plank
1 Set
2 mins
-
5
Hanging Knee Raise
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
-
-
-
6
Side Plank
1 Set
1 mins
-
7A
Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
7B
Bicep Curl (EZ Bar)
2 Sets
12 Reps
-