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BoostcampPNG

A Reasonable Amount of Effort

by Colby Moore
2 athletes joined

Program Description

6 weeks. 3 days. Strength, Bodyweight, and Accessory Lifts.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 21, 2025 12:00
  • Last Edited
    Jun 21, 2025 12:44
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
8 reps
-
-
2
Deadlift (Barbell)
1
1
4-6 reps
6-8 reps
-
-
3
Bench Press (Barbell)
1
1
6 reps
8 reps
-
-
4
Military Press (Barbell)
1
1
6 reps
8 reps
-
-
5
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
6
21s (EZ Bar)
2
21 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
8 reps
-
-
2
Deadlift (Barbell)
1
1
4-6 reps
6-8 reps
-
-
3
Bench Press (Barbell)
1
1
6 reps
8 reps
-
-
4
Military Press (Barbell)
1
1
6 reps
8 reps
-
-
5
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
6
21s (EZ Bar)
3
21 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
8 reps
-
-
2
Deadlift (Barbell)
1
1
4-6 reps
6-8 reps
-
-
3
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Military Press (Barbell)
1
1
6 reps
8 reps
-
-
5
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
6
21s (EZ Bar)
3
21 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
8 reps
-
-
2
Deadlift (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Military Press (Barbell)
1
1
6 reps
8 reps
-
-
5
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
6
21s (EZ Bar)
3
21 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Military Press (Barbell)
1
1
6 reps
8 reps
-
-
5
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
6
21s (EZ Bar)
3
21 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Military Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
5
Barbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
6
21s (EZ Bar)
3
21 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Pull-Up (Bodyweight)
1
AMRAP
-
3
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
4
Wide Grip Pull-Up
1
AMRAP
-
5
Chin-Up (Bodyweight)
1
AMRAP
-
6
Inverted Row
1
AMRAP
-
7
Dip (Bodyweight)
1
AMRAP
-
8
Pike Push Up
1
AMRAP
-
9
Sissy Squat
1
AMRAP
-
10
Cossack Squat
1
AMRAP
-
11
Russian Twist
1
AMRAP
-
12
Hollow Hold
1
1 mins
-
13
Calf Raise (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Pull-Up (Bodyweight)
1
AMRAP
-
3
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
4
Wide Grip Pull-Up
1
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Inverted Row
1
AMRAP
-
7
Dip (Bodyweight)
1
AMRAP
-
8
Pike Push Up
1
AMRAP
-
9
Sissy Squat
2
AMRAP
-
10
Cossack Squat
1
AMRAP
-
11
Russian Twist
1
AMRAP
-
12
Hollow Hold
1
1 mins
-
13
Calf Raise (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Pull-Up (Bodyweight)
1
AMRAP
-
3
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
4
Wide Grip Pull-Up
1
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Inverted Row
1
AMRAP
-
7
Dip (Bodyweight)
1
AMRAP
-
8
Pike Push Up
1
AMRAP
-
9
Sissy Squat
2
AMRAP
-
10
Cossack Squat
1
AMRAP
-
11
Russian Twist
2
AMRAP
-
12
Hollow Hold
1
1 mins
-
13
Calf Raise (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Pull-Up (Bodyweight)
1
AMRAP
-
3
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
4
Wide Grip Pull-Up
1
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Inverted Row
1
AMRAP
-
7
Dip (Bodyweight)
1
AMRAP
-
8
Pike Push Up
1
AMRAP
-
9
Sissy Squat
2
AMRAP
-
10
Cossack Squat
2
AMRAP
-
11
Russian Twist
2
AMRAP
-
12
Hollow Hold
2
1 mins
-
13
Calf Raise (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Pull-Up (Bodyweight)
1
AMRAP
-
3
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
4
Wide Grip Pull-Up
1
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Inverted Row
2
AMRAP
-
7
Dip (Bodyweight)
2
AMRAP
-
8
Pike Push Up
1
AMRAP
-
9
Sissy Squat
2
AMRAP
-
10
Cossack Squat
2
AMRAP
-
11
Russian Twist
2
AMRAP
-
12
Hollow Hold
2
1 mins
-
13
Calf Raise (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
-
2
Pull-Up (Bodyweight)
1
AMRAP
-
3
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
4
Wide Grip Pull-Up
1
AMRAP
-
5
Chin-Up (Bodyweight)
3
AMRAP
-
6
Inverted Row
2
AMRAP
-
7
Dip (Bodyweight)
2
AMRAP
-
8
Pike Push Up
2
AMRAP
-
9
Sissy Squat
2
AMRAP
-
10
Cossack Squat
2
AMRAP
-
11
Russian Twist
2
AMRAP
-
12
Hollow Hold
2
1 mins
-
13
Calf Raise (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6 reps
8 reps
-
-
2
Lying Leg Curl
2
12-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Spoto Press
1
1
6 reps
8 reps
-
-
5
Standing Behind Neck Shoulder Press (Barbell)
1
1
8 reps
10 reps
-
-
6
Kroc Row
1
1
8 reps
10 reps
-
-
7
Tricep Extension (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6 reps
8 reps
-
-
2
Lying Leg Curl
3
12-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Spoto Press
1
1
6 reps
8 reps
-
-
5
Standing Behind Neck Shoulder Press (Barbell)
1
1
8 reps
10 reps
-
-
6
Kroc Row
1
1
8 reps
10 reps
-
-
7
Tricep Extension (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6 reps
8 reps
-
-
2
Lying Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Spoto Press
1
1
6 reps
8 reps
-
-
5
Standing Behind Neck Shoulder Press (Barbell)
1
1
8 reps
10 reps
-
-
6
Kroc Row
1
1
8 reps
10 reps
-
-
7
Tricep Extension (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6 reps
8 reps
-
-
2
Lying Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Spoto Press
1
1
1
6 reps
8 reps
10 reps
-
-
-
5
Standing Behind Neck Shoulder Press (Barbell)
1
1
8 reps
10 reps
-
-
6
Kroc Row
1
1
8 reps
10 reps
-
-
7
Tricep Extension (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6 reps
8 reps
-
-
2
Lying Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Spoto Press
1
1
1
6 reps
8 reps
10 reps
-
-
-
5
Standing Behind Neck Shoulder Press (Barbell)
1
1
8 reps
10 reps
-
-
6
Kroc Row
1
1
8 reps
10 reps
-
-
7
Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Lying Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Spoto Press
1
1
1
6 reps
8 reps
10 reps
-
-
-
5
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Kroc Row
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Tricep Extension (Cable)
3
12-15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
6 Reps
8 Reps
-
-
2
Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
6-8 Reps
-
-
3
Bench Press (Barbell)
1 Set
1 Set
6 Reps
8 Reps
-
-
4
Military Press (Barbell)
1 Set
1 Set
6 Reps
8 Reps
-
-
5
Barbell Row
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
6
21s (EZ Bar)
2 Sets
21 Reps
-
Day 2
1
Push Up
1 Set
AMRAP
-
2
Pull-Up (Bodyweight)
1 Set
AMRAP
-
3
Pull-Up (Neutral Grip, Bodyweight)
1 Set
AMRAP
-
4
Wide Grip Pull-Up
1 Set
AMRAP
-
5
Chin-Up (Bodyweight)
1 Set
AMRAP
-
6
Inverted Row
1 Set
AMRAP
-
7
Dip (Bodyweight)
1 Set
AMRAP
-
8
Pike Push Up
1 Set
AMRAP
-
9
Sissy Squat
1 Set
AMRAP
-
10
Cossack Squat
1 Set
AMRAP
-
11
Russian Twist
1 Set
AMRAP
-
12
Hollow Hold
1 Set
1 mins
-
13
Calf Raise (Bodyweight)
1 Set
AMRAP
-
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
6 Reps
8 Reps
-
-
2
Lying Leg Curl
2 Sets
12-15 Reps
-
3
Leg Extension
2 Sets
12-15 Reps
-
4
Spoto Press
1 Set
1 Set
6 Reps
8 Reps
-
-
5
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
8 Reps
10 Reps
-
-
6
Kroc Row
1 Set
1 Set
8 Reps
10 Reps
-
-
7
Tricep Extension (Cable)
2 Sets
12-15 Reps
-