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Climbing

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Program Description

Elevate your climbing game with this comprehensive 8-week program designed for dedicated climbers. Training four days a week, you'll build strength, endurance, and technique through a mix of targeted workouts that challenge your body and enhance your skills. Whether you're a beginner or looking to refine your approach, this program will push your limits and help you conquer new heights. Get ready to scale your potential and reach your climbing goals!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 03, 2025 04:21
  • Last Edited
    Nov 03, 2025 04:56
Muscle Engagement
Front
Back
MuscleSet
Upper Back
16.6%
Lats
14.3%
Biceps
12.2%
Abs
10%
Middle Delts
6.2%
Front Delts
6%
Hamstrings
6%
Forearms
5.6%
Triceps
4.9%
Glutes
4.9%
Quadriceps
4.1%
Chest
3.6%
Rear Delts
3.1%
Lower Back
2.6%
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BlogBannerPC
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
Pull-Up (Assisted)
4
8 reps
RPE 7
2
Scapular Pull-Up
3
10 reps
-
3
Hanging Leg Raise
4
12 reps
-
4
Dead Hang
4
0.2 mins
-
5
Lat Pulldown (Single Arm)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 7
2
Scapular Pull-Up
3
10 reps
-
3
Hanging Leg Raise
4
12 reps
-
4
Dead Hang
4
0.2 mins
-
5
Lat Pulldown (Single Arm)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 7
2
Scapular Pull-Up
3
10 reps
-
3
Hanging Leg Raise
4
12 reps
-
4
Dead Hang
4
0.2 mins
-
5
Lat Pulldown (Single Arm)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
RPE 8
2
Scapular Pull-Up
4
8 reps
-
3
Hanging Leg Raise
4
10 reps
-
4
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
5
Dead Hang
4
0.2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
RPE 8
2
Scapular Pull-Up
4
8 reps
-
3
Hanging Leg Raise
4
10 reps
-
4
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
5
Dead Hang
4
0.2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
RPE 8
2
Scapular Pull-Up
4
8 reps
-
3
Hanging Leg Raise
4
10 reps
-
4
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
5
Dead Hang
4
0.2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
6
3 reps
RPE 9
2
Pull-Up (Assisted)
3
6 reps
-
3
Hanging Toes To Bar
3
8 reps
-
4
Dead Hang
4
0.2 mins
-
5
Lat Pulldown (Single Arm)
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
6
3 reps
RPE 9
2
Pull-Up (Assisted)
3
6 reps
-
3
Hanging Toes To Bar
3
8 reps
-
4
Dead Hang
4
0.2 mins
-
5
Lat Pulldown (Single Arm)
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Overhead Press (Barbell)
3
10 reps
RPE 7
3
Face Pull
3
15 reps
-
4
Lateral Raise (Machine)
3
15 reps
RPE 7
5
External Rotations
2
20 reps
-
6
Bicep Curl (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Overhead Press (Barbell)
3
10 reps
RPE 7
3
Face Pull
3
15 reps
-
4
Lateral Raise (Machine)
3
15 reps
RPE 7
5
External Rotations
2
20 reps
-
6
Bicep Curl (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Overhead Press (Barbell)
3
10 reps
RPE 7
3
Face Pull
3
15 reps
-
4
Lateral Raise (Machine)
3
15 reps
RPE 7
5
External Rotations
2
20 reps
-
6
Bicep Curl (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Overhead Press (Barbell)
4
6 reps
RPE 8
3
Face Pull
3
12 reps
-
4
Lateral Raise (Machine)
3
12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Overhead Press (Barbell)
4
6 reps
RPE 8
3
Face Pull
3
12 reps
-
4
Lateral Raise (Machine)
3
12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Overhead Press (Barbell)
4
6 reps
RPE 8
3
Face Pull
3
12 reps
-
4
Lateral Raise (Machine)
3
12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 9
2
Overhead Press (Barbell)
5
2 reps
RPE 8
3
Face Pull
3
15 reps
-
4
Lateral Raise (Machine)
3
15 reps
RPE 7
5
Reverse Curl (Barbell)
3
15 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 9
2
Overhead Press (Barbell)
5
2 reps
RPE 8
3
Face Pull
3
15 reps
-
4
Lateral Raise (Machine)
3
15 reps
RPE 7
5
Reverse Curl (Barbell)
3
15 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
RPE 7
2
Single Arm Row (Cable)
3
12 reps
-
3
Lat Pulldown (Single Arm)
3
12-15 reps
-
4
Towel Hang
1
10-15 mins
-
5
Reverse Wrist Curl (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
RPE 7
2
Single Arm Row (Cable)
3
12 reps
-
3
Lat Pulldown (Single Arm)
3
12-15 reps
-
4
Towel Hang
1
10-15 mins
-
5
Reverse Wrist Curl (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
RPE 7
2
Single Arm Row (Cable)
3
12 reps
-
3
Lat Pulldown (Single Arm)
3
12-15 reps
-
4
Towel Hang
1
10-15 mins
-
5
Reverse Wrist Curl (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
8 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Towel Hang
2
6 reps
-
4
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
5
Bear Craw Isometric Hold
5
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
8 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Towel Hang
2
6 reps
-
4
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
5
Bear Craw Isometric Hold
5
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
8 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Towel Hang
2
6 reps
-
4
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
5
Bear Craw Isometric Hold
5
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 9
2
Towel Hang
2
6 reps
-
3
Single Arm Row (Dumbbell)
3
6 reps
-
4
Pallof Press
3
30 mins
-
5
Grip Circuit
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 9
2
Towel Hang
2
6 reps
-
3
Single Arm Row (Dumbbell)
3
6 reps
-
4
Pallof Press
3
30 mins
-
5
Grip Circuit
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Front-Foot Elevated Split Squat
4
10 reps
RPE 7
2
Hamstring Curl
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Shoulder YTWL
2
12 reps
-
5
Lying Leg Raise
2
12 reps
-
6
Hammer Curl (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Front-Foot Elevated Split Squat
4
10 reps
RPE 7
2
Hamstring Curl
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Shoulder YTWL
2
12 reps
-
5
Lying Leg Raise
2
12 reps
-
6
Hammer Curl (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Front-Foot Elevated Split Squat
4
10 reps
RPE 7
2
Hamstring Curl
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Shoulder YTWL
2
12 reps
-
5
Lying Leg Raise
2
12 reps
-
6
Hammer Curl (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Front-Foot Elevated Split Squat
5
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Hamstring Curl
3
10 reps
-
4
Pallof Press
3
12 reps
-
5
External Rotations
2
20 reps
-
6
Bicep Curl (EZ Bar)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Front-Foot Elevated Split Squat
5
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Hamstring Curl
3
10 reps
-
4
Pallof Press
3
12 reps
-
5
External Rotations
2
20 reps
-
6
Bicep Curl (EZ Bar)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Front-Foot Elevated Split Squat
5
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Hamstring Curl
3
10 reps
-
4
Pallof Press
3
12 reps
-
5
External Rotations
2
20 reps
-
6
Bicep Curl (EZ Bar)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Front-Foot Elevated Split Squat
4
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 6
3
External Rotations
2
20 reps
-
4
Shoulder YTWL
2
12 reps
-
5
Suitcase Carry
4
20 mins
-
6
Incline Curl (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Front-Foot Elevated Split Squat
4
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 6
3
External Rotations
2
20 reps
-
4
Shoulder YTWL
2
12 reps
-
5
Suitcase Carry
4
20 mins
-
6
Incline Curl (Dumbbell)
2
10 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Pull-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7
@7
@7
2
Scapular Pull-Up
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Hanging Leg Raise
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Dead Hang
1 Set
1 Set
1 Set
1 Set
0.2 mins
0.2 mins
0.2 mins
0.2 mins
-
-
-
-
5
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7
@7
@7
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
3
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Lateral Raise (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
5
External Rotations
1 Set
1 Set
20 Reps
20 Reps
-
-
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
Day 3
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@7
@7
@7
2
Single Arm Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Towel Hang
1 Set
10-15 mins
-
5
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 4
1
Zercher Front-Foot Elevated Split Squat
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@7
@7
@7
2
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Shoulder YTWL
1 Set
1 Set
12 Reps
12 Reps
-
-
5
Lying Leg Raise
1 Set
1 Set
12 Reps
12 Reps
-
-
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-