logo
BoostcampPNG

Deuce’s kickass Muay Thai conditioning

by
1 athletes joined

Program Description

Easy to follow, basic compounds, plyometrics, calisthenics, stretching and cardiovascular exercises.

Program Overview

  • Level
    Intermediate, Novice, Beginner, Advanced
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 03, 2025 01:01
  • Last Edited
    May 08, 2025 03:12

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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
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
Push Up
3
20 reps
-
2A
Sit Up
2
40 reps
-
2B
Plank
2
1 mins
-
3A
Kettlebell Swing
3
20 reps
-
3B
Kettlebell Clean & Press
3
20 reps
-
4
Farmer's Walk (Weighted)
2
AMRAP
-
5
Lat Pulldown
3
12+ reps
-
6
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
-
7A
Standing Shoulder Press (Dumbbell)
2
1
6-8 reps
10-12 reps
-
RPE 10
7B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
8A
Bicep Curl (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
8B
Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 9-9.5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2A
Sit Up
2
40 reps
-
2B
Plank
2
1 mins
-
3A
Kettlebell Swing
3
20 reps
-
3B
Kettlebell Clean & Press
3
20 reps
-
4
Farmer's Walk (Weighted)
2
AMRAP
-
5
Lat Pulldown
3
12+ reps
-
6
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
-
7A
Standing Shoulder Press (Dumbbell)
2
1
6-8 reps
10-12 reps
-
RPE 10
7B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
8A
Bicep Curl (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
8B
Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 9-9.5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2A
Sit Up
2
40 reps
-
2B
Plank
2
1 mins
-
3A
Kettlebell Swing
3
20 reps
-
3B
Kettlebell Clean & Press
3
20 reps
-
4
Farmer's Walk (Weighted)
2
AMRAP
-
5
Lat Pulldown
3
12+ reps
-
6
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
-
7A
Standing Shoulder Press (Dumbbell)
2
1
6-8 reps
10-12 reps
-
RPE 10
7B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
8A
Bicep Curl (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
8B
Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 9-9.5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2A
Sit Up
2
40 reps
-
2B
Plank
2
1 mins
-
3A
Kettlebell Swing
3
20 reps
-
3B
Kettlebell Clean & Press
3
20 reps
-
4
Farmer's Walk (Weighted)
2
AMRAP
-
5
Lat Pulldown
3
12+ reps
-
6
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
-
7A
Standing Shoulder Press (Dumbbell)
2
1
6-8 reps
10-12 reps
-
RPE 10
7B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
8A
Bicep Curl (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
8B
Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 9-9.5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2A
Sit Up
2
40 reps
-
2B
Plank
2
1 mins
-
3A
Kettlebell Swing
3
20 reps
-
3B
Kettlebell Clean & Press
3
20 reps
-
4
Farmer's Walk (Weighted)
2
AMRAP
-
5
Lat Pulldown
3
12+ reps
-
6
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
-
7A
Standing Shoulder Press (Dumbbell)
2
1
6-8 reps
10-12 reps
-
RPE 10
7B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
8A
Bicep Curl (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
8B
Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 9-9.5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2A
Sit Up
2
40 reps
-
2B
Plank
2
1 mins
-
3A
Kettlebell Swing
3
20 reps
-
3B
Kettlebell Clean & Press
3
20 reps
-
4
Med Ball Slam
3
10 reps
-
5
Farmer's Walk (Weighted)
2
AMRAP
-
6
Lat Pulldown
3
12+ reps
-
7
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
-
8A
Standing Shoulder Press (Dumbbell)
2
1
6-8 reps
10-12 reps
-
RPE 10
8B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
9A
Bicep Curl (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
9B
Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 9-9.5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2A
Sit Up
2
40 reps
-
2B
Plank
2
1 mins
-
3A
Kettlebell Swing
3
20 reps
-
3B
Kettlebell Clean & Press
3
20 reps
-
4
Med Ball Slam
3
10 reps
-
5
Farmer's Walk (Weighted)
2
AMRAP
-
6
Lat Pulldown
3
12+ reps
-
7
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
-
8A
Standing Shoulder Press (Dumbbell)
2
1
6-8 reps
10-12 reps
-
RPE 10
8B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
9A
Bicep Curl (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
9B
Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 9-9.5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2A
Sit Up
2
40 reps
-
2B
Plank
2
1 mins
-
3A
Kettlebell Swing
3
20 reps
-
3B
Kettlebell Clean & Press
3
20 reps
-
4
Med Ball Slam
3
10 reps
-
5
Farmer's Walk (Weighted)
2
AMRAP
-
6
Lat Pulldown
3
12+ reps
-
7
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
-
8A
Standing Shoulder Press (Dumbbell)
2
1
6-8 reps
10-12 reps
-
RPE 10
8B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
9A
Bicep Curl (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
9B
Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 9-9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
1
1
1
1
1 reps
1 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2A
Couch Stretch with Reachovers
2
1 reps
-
2B
Hamstring Stretch with Rotation
2
1 reps
-
3A
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
50%
65%
75%
3B
Jump Squat
3
5 reps
-
4A
Lateral Lunge (Weighted)
3
5 reps
-
4B
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
-
6A
Front Squat (Paused)
2
0.5 mins
-
6B
Bilateral Snapdown
2
5 reps
-
7A
Front Squat (Paused)
4
0.5 mins
-
7B
Box Jump
4
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
1
1
1
1
1 reps
1 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2A
Couch Stretch with Reachovers
2
1 reps
-
2B
Hamstring Stretch with Rotation
2
1 reps
-
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
1 reps
25%
50%
60%
75%
4A
Lateral Lunge (Weighted)
3
5 reps
-
4B
Reverse Lunge (Dumbbell)
3
10 reps
-
5A
Front Squat (Paused)
2
0.5 mins
-
5B
Bilateral Snapdown
2
5 reps
-
6A
Front Squat (Paused)
4
0.5 mins
-
6B
Box Jump
4
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
1
1
1
1
1 reps
1 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2A
Couch Stretch with Reachovers
2
1 reps
-
2B
Hamstring Stretch with Rotation
2
1 reps
-
3A
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
50%
65%
75%
3B
Jump Squat
3
5 reps
-
4A
Lateral Lunge (Weighted)
3
5 reps
-
4B
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
-
6A
Front Squat (Paused)
2
0.5 mins
-
6B
Bilateral Snapdown
2
5 reps
-
7A
Front Squat (Paused)
4
0.5 mins
-
7B
Box Jump
4
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
1
1
1
1
1 reps
1 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2A
Couch Stretch with Reachovers
2
1 reps
-
2B
Hamstring Stretch with Rotation
2
1 reps
-
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
2 reps
25%
50%
65%
75%
4A
Lateral Lunge (Weighted)
3
5 reps
-
4B
Reverse Lunge (Dumbbell)
3
10 reps
-
5A
Front Squat (Paused)
2
0.5 mins
-
5B
Bilateral Snapdown
2
5 reps
-
6A
Front Squat (Paused)
4
0.5 mins
-
6B
Box Jump
4
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
1
1
1
1
1 reps
1 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2A
Couch Stretch with Reachovers
2
1 reps
-
2B
Hamstring Stretch with Rotation
2
1 reps
-
3A
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
50%
65%
75%
3B
Jump Squat
3
5 reps
-
4A
Lateral Lunge (Weighted)
3
5 reps
-
4B
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
-
6A
Front Squat (Paused)
2
0.5 mins
-
6B
Bilateral Snapdown
2
5 reps
-
7A
Front Squat (Paused)
4
0.5 mins
-
7B
Box Jump
4
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
1
1
1
1
1 reps
1 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2A
Couch Stretch with Reachovers
2
1 reps
-
2B
Hamstring Stretch with Rotation
2
1 reps
-
3A
Squat (Barbell)
3
15 reps
50%
3B
Jump Squat
3
10 reps
-
4A
Lateral Lunge (Weighted)
3
5 reps
-
4B
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
-
6A
Front Squat (Paused)
2
0.5 mins
-
6B
Bilateral Snapdown
2
5 reps
-
7A
Front Squat (Paused)
4
0.5 mins
-
7B
Box Jump
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
1
1
1
1
1 reps
1 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2A
Couch Stretch with Reachovers
2
1 reps
-
2B
Hamstring Stretch with Rotation
2
1 reps
-
3A
Squat (Barbell)
3
15 reps
50%
3B
Jump Squat
3
10 reps
-
4A
Lateral Lunge (Weighted)
3
5 reps
-
4B
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
-
6A
Front Squat (Paused)
2
0.5 mins
-
6B
Bilateral Snapdown
2
5 reps
-
7A
Front Squat (Paused)
4
0.5 mins
-
7B
Box Jump
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
1
1
1
1
1 reps
1 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2A
Couch Stretch with Reachovers
2
1 reps
-
2B
Hamstring Stretch with Rotation
2
1 reps
-
3A
Squat (Barbell)
3
15 reps
50%
3B
Jump Squat
3
10 reps
-
4A
Lateral Lunge (Weighted)
3
5 reps
-
4B
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
-
6A
Front Squat (Paused)
2
0.5 mins
-
6B
Bilateral Snapdown
2
5 reps
-
7A
Front Squat (Paused)
4
0.5 mins
-
7B
Box Jump
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2A
Landmine Twist
3
20 reps
-
2B
Lateral Lunge (Weighted)
3
20 reps
-
3A
Lunge (Dumbbell)
2
10 reps
-
3B
Jump Switch Lunge
2
6 reps
-
4
Single Leg Plate Hop
3
1 mins
-
5
Skater Hop
3
20+ reps
-
6A
Alternating Lateral Ball Slams
2
20 reps
-
6B
Burpee
2
10 reps
-
6C
Box Jump
2
5 reps
-
7
Sit Up
2
40 reps
-
8
Face Pull
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2A
Landmine Twist
3
20 reps
-
2B
Lateral Lunge (Weighted)
3
20 reps
-
3A
Lunge (Dumbbell)
2
10 reps
-
3B
Jump Switch Lunge
2
6 reps
-
4
Single Leg Plate Hop
3
1 mins
-
5
Skater Hop
3
20+ reps
-
6A
Alternating Lateral Ball Slams
2
20 reps
-
6B
Burpee
2
10 reps
-
6C
Box Jump
2
5 reps
-
7
Sit Up
2
40 reps
-
8
Face Pull
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2A
Landmine Twist
3
20 reps
-
2B
Lateral Lunge (Weighted)
3
20 reps
-
3A
Lunge (Dumbbell)
2
10 reps
-
3B
Jump Switch Lunge
2
6 reps
-
4
Single Leg Plate Hop
3
1 mins
-
5
Skater Hop
3
20+ reps
-
6A
Alternating Lateral Ball Slams
2
20 reps
-
6B
Burpee
2
10 reps
-
6C
Box Jump
2
5 reps
-
7
Sit Up
2
40 reps
-
8
Face Pull
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2A
Landmine Twist
3
20 reps
-
2B
Lateral Lunge (Weighted)
3
20 reps
-
3A
Lunge (Dumbbell)
2
10 reps
-
3B
Jump Switch Lunge
2
6 reps
-
4
Single Leg Plate Hop
3
1 mins
-
5
Skater Hop
3
20+ reps
-
6A
Alternating Lateral Ball Slams
2
20 reps
-
6B
Burpee
2
10 reps
-
6C
Box Jump
2
5 reps
-
7
Sit Up
2
40 reps
-
8
Face Pull
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2A
Landmine Twist
3
20 reps
-
2B
Lateral Lunge (Weighted)
3
20 reps
-
3A
Lunge (Dumbbell)
2
10 reps
-
3B
Jump Switch Lunge
2
6 reps
-
4
Single Leg Plate Hop
3
1 mins
-
5
Skater Hop
3
20+ reps
-
6A
Alternating Lateral Ball Slams
2
20 reps
-
6B
Burpee
2
10 reps
-
6C
Box Jump
2
5 reps
-
7
Sit Up
2
40 reps
-
8
Face Pull
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 6
2A
Landmine Twist
3
20 reps
-
2B
Lateral Lunge (Weighted)
3
20 reps
-
3A
Lunge (Dumbbell)
2
10 reps
-
3B
Jump Switch Lunge
2
6 reps
-
4
Single Leg Plate Hop
3
1 mins
-
5
Skater Hop
3
20+ reps
-
6A
Alternating Lateral Ball Slams
2
20 reps
-
6B
Burpee
2
10 reps
-
6C
Box Jump
2
5 reps
-
7
Sit Up
2
40 reps
-
8
Face Pull
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 6
2A
Landmine Twist
3
20 reps
-
2B
Lateral Lunge (Weighted)
3
20 reps
-
3A
Lunge (Dumbbell)
2
10 reps
-
3B
Jump Switch Lunge
2
6 reps
-
4
Single Leg Plate Hop
3
1 mins
-
5
Skater Hop
3
20+ reps
-
6A
Alternating Lateral Ball Slams
2
20 reps
-
6B
Burpee
2
10 reps
-
6C
Box Jump
2
5 reps
-
7
Sit Up
2
40 reps
-
8
Face Pull
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 6
2A
Landmine Twist
3
20 reps
-
2B
Lateral Lunge (Weighted)
3
20 reps
-
3A
Lunge (Dumbbell)
2
10 reps
-
3B
Jump Switch Lunge
2
6 reps
-
4
Single Leg Plate Hop
3
1 mins
-
5
Skater Hop
3
20+ reps
-
6A
Alternating Lateral Ball Slams
2
20 reps
-
6B
Burpee
2
10 reps
-
6C
Box Jump
2
5 reps
-
7
Sit Up
2
40 reps
-
8
Face Pull
2
15 reps
-
Week 1
1 / 8 Weeks
Day 2
1
100m Sprint
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
@6
@7
@8
@9
@10
2A
Couch Stretch with Reachovers
2 Sets
1 Reps
-
2B
Hamstring Stretch with Rotation
2 Sets
1 Reps
-
3A
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
50%
65%
75%
3B
Jump Squat
3 Sets
5 Reps
-
4A
Lateral Lunge (Weighted)
3 Sets
5 Reps
-
4B
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
-
5
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6.5
-
6A
Front Squat (Paused)
2 Sets
0.5 mins
-
6B
Bilateral Snapdown
2 Sets
5 Reps
-
7A
Front Squat (Paused)
4 Sets
0.5 mins
-
7B
Box Jump
4 Sets
1 Reps
-
Day 1
1
Push Up
3 Sets
20 Reps
-
2A
Sit Up
2 Sets
40 Reps
-
2B
Plank
2 Sets
1 mins
-
3A
Kettlebell Swing
3 Sets
20 Reps
-
3B
Kettlebell Clean & Press
3 Sets
20 Reps
-
4
Farmer's Walk (Weighted)
2 Sets
AMRAP
-
5
Lat Pulldown
3 Sets
12+ Reps
-
6
Bent Over Row (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7-8
-
7A
Standing Shoulder Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
10-12 Reps
-
@10
7B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
8A
Bicep Curl (Dumbbell)
1 Set
1 Set
AMRAP
AMRAP
@8
@10
8B
Tricep Extension (Cable)
1 Set
1 Set
AMRAP
AMRAP
@9-9.5
-
Day 3
1
Run
1 Set
30 mins
-
2A
Landmine Twist
3 Sets
20 Reps
-
2B
Lateral Lunge (Weighted)
3 Sets
20 Reps
-
3A
Lunge (Dumbbell)
2 Sets
10 Reps
-
3B
Jump Switch Lunge
2 Sets
6 Reps
-
4
Single Leg Plate Hop
3 Sets
1 mins
-
5
Skater Hop
3 Sets
20+ Reps
-
6A
Alternating Lateral Ball Slams
2 Sets
20 Reps
-
6B
Burpee
2 Sets
10 Reps
-
6C
Box Jump
2 Sets
5 Reps
-
7
Sit Up
2 Sets
40 Reps
-
8
Face Pull
2 Sets
15 Reps
-