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OSCAR’S CARDIO TRAINING

by Eva Garrido

Program Description

Dive into Oscar's Cardio Training, a dynamic 1-week program designed to elevate your athletic performance through a mix of cycling and conditioning circuits. With five sessions per week, you’ll engage in full-body workouts that challenge your endurance and boost your cardiovascular fitness. Each workout lasts 60 minutes, ensuring you maximize your time in the gym. Ideal for intermediate lifters, this program requires a full gym setup, making it perfect for those ready to take their training to the next level. Get ready to push your limits and achieve your fitness goals!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Nov 09, 2025 06:30
  • Last Edited
    Nov 10, 2025 12:37
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
24.8%
Glutes
14.9%
Cardio
9.3%
Hamstrings
8.7%
Other
7.7%
Calves
7.4%
Abs
6.2%
Chest
6.2%
Front Delts
5%
Adductors
5%
Triceps
5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
2
20 secs
RPE 10
1B
Jump Squat
2
20 secs
RPE 10
1C
Pogo Hop
2
20 secs
RPE 10
1D
Double Leg Multi-Directional Pogo
2
20 secs
-
2A
Push Up
2
20 secs
RPE 10
2B
Walking Lunge
2
20 secs
RPE 10
2C
Mountain Climber
2
20 secs
RPE 10
2D
Jumping Jack
2
20 secs
RPE 10
3
Cardio
1
40 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30 mins
RPE 7
2
Walk
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
1 reps
RPE 9.5
2A
Kettlebell Swing
2
20 secs
RPE 10
2B
Jump Squat
2
20 secs
RPE 10
2C
Pogo Hop
2
20 secs
RPE 10
2D
Double Leg Multi-Directional Pogo
2
20 secs
-
3A
Push Up
2
20 secs
RPE 10
3B
Walking Lunge
2
20 secs
RPE 10
3C
Mountain Climber
2
20 secs
RPE 10
3D
Jumping Jack
2
20 secs
RPE 10
4
Cycling
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
60 mins
RPE 8
Week 1
1 / 1 Weeks
Day 1
1
Cycling
1 Set
60 mins
@8
Day 3
1
Cycling
1 Set
30 mins
@7
2
Walk
1 Set
30 mins
@8
Day 5
1
Cycling
1 Set
60 mins
@8
Day 2
1A
Kettlebell Swing
2 Sets
20 secs
@10
1B
Jump Squat
2 Sets
20 secs
@10
1C
Pogo Hop
2 Sets
20 secs
@10
1D
Double Leg Multi-Directional Pogo
2 Sets
20 secs
-
2A
Push Up
2 Sets
20 secs
@10
2B
Walking Lunge
2 Sets
20 secs
@10
2C
Mountain Climber
2 Sets
20 secs
@10
2D
Jumping Jack
2 Sets
20 secs
@10
3
Cardio
1 Set
40 mins
@8
Day 4
1
Conditioning Circuit
1 Set
1 Reps
@9.5
2A
Kettlebell Swing
2 Sets
20 secs
@10
2B
Jump Squat
2 Sets
20 secs
@10
2C
Pogo Hop
2 Sets
20 secs
@10
2D
Double Leg Multi-Directional Pogo
2 Sets
20 secs
-
3A
Push Up
2 Sets
20 secs
@10
3B
Walking Lunge
2 Sets
20 secs
@10
3C
Mountain Climber
2 Sets
20 secs
@10
3D
Jumping Jack
2 Sets
20 secs
@10
4
Cycling
1 Set
40 mins
-