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BoostcampPNG

531 Beach Body Challenge

by Ben F.

Program Description

Increase squat, press, deadlift, and power clean; develop grip, shoulder, and leg strength.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 06, 2025 09:17
  • Last Edited
    Aug 06, 2025 10:29
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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
Agile 8
1
10 reps
-
2
Box Jump
3
3 reps
-
3
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
36%
45%
54%
63%
72%
81%
4
Hang Clean
1
1
1
5 reps
5 reps
5 reps
36%
45%
54%
5
Hang Clean
2
AMRAP
63%
6
Military Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
1 reps
1 reps
1 reps
10%
20%
30%
40%
50%
60%
70%
80%
7
Military Press (Barbell)
1
AMRAP
90%
8
Fat Bar Curl
1
50-100 reps
-
9
Neck Extension
1
50-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Agile 8
1
10 reps
-
2
Box Jump
3
3 reps
-
3
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
36%
45%
54%
59%
68%
77%
4
Hang Clean
1
1
1
5 reps
5 reps
5 reps
36%
45%
54%
5
Hang Clean
2
AMRAP
59%
6
Military Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
1 reps
1 reps
1 reps
10%
20%
30%
40%
50%
60%
70%
80%
7
Military Press (Barbell)
1
AMRAP
90%
8
Fat Bar Curl
1
50-100 reps
-
9
Neck Extension
1
50-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Agile 8
1
10 reps
-
2
Box Jump
3
3 reps
-
3
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
36%
45%
54%
67%
76%
85%
4
Hang Clean
1
1
1
5 reps
5 reps
5 reps
36%
45%
54%
5
Hang Clean
2
AMRAP
67%
6
Military Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
1 reps
1 reps
1 reps
10%
20%
30%
40%
50%
60%
70%
80%
7
Military Press (Barbell)
1
AMRAP
90%
8
Fat Bar Curl
1
50-100 reps
-
9
Neck Extension
1
50-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Agile 8
1
10 reps
-
2
Box Jump
3
3 reps
-
3
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
36%
45%
54%
63%
72%
81%
4
Hang Clean
1
1
1
5 reps
5 reps
5 reps
36%
45%
54%
5
Hang Clean
2
AMRAP
63%
6
Military Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
1 reps
1 reps
1 reps
10%
20%
30%
40%
50%
60%
70%
80%
7
Military Press (Barbell)
1
AMRAP
90%
8
Fat Bar Curl
1
50-100 reps
-
9
Neck Extension
1
50-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Agile 8
1
10 reps
-
2
Box Jump
3
3 reps
-
3
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
36%
45%
54%
59%
68%
77%
4
Hang Clean
1
1
1
5 reps
5 reps
5 reps
36%
45%
54%
5
Hang Clean
2
AMRAP
59%
6
Military Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
1 reps
1 reps
1 reps
10%
20%
30%
40%
50%
60%
70%
80%
7
Military Press (Barbell)
1
AMRAP
90%
8
Fat Bar Curl
1
50-100 reps
-
9
Neck Extension
1
50-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Agile 8
1
10 reps
-
2
Box Jump
3
3 reps
-
3
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
36%
45%
54%
67%
76%
85%
4
Hang Clean
1
1
1
5 reps
5 reps
5 reps
36%
45%
54%
5
Hang Clean
2
AMRAP
67%
6
Military Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
1 reps
1 reps
1 reps
10%
20%
30%
40%
50%
60%
70%
80%
7
Military Press (Barbell)
1
AMRAP
90%
8
Fat Bar Curl
1
50-100 reps
-
9
Neck Extension
1
50-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Agile 8
1
10 reps
-
2
Box Jump
3
3 reps
-
3
Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
1 reps
1 reps
1 reps
10%
20%
30%
40%
50%
60%
70%
80%
4
Squat (Barbell)
1
AMRAP
90%
5
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
36%
45%
54%
63%
72%
81%
6
Military Press (Barbell)
1
50 reps
63%
7
Dumbbell Row
1
100 reps
-
8
Neck Flexion
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Agile 8
1
10 reps
-
2
Box Jump
3
3 reps
-
3
Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
1 reps
1 reps
1 reps
10%
20%
30%
40%
50%
60%
70%
80%
4
Squat (Barbell)
1
AMRAP
90%
5
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
36%
45%
54%
59%
68%
77%
6
Military Press (Barbell)
1
50 reps
59%
7
Dumbbell Row
1
100 reps
-
8
Neck Flexion
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Agile 8
1
10 reps
-
2
Box Jump
3
3 reps
-
3
Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
1 reps
1 reps
1 reps
10%
20%
30%
40%
50%
60%
70%
80%
4
Squat (Barbell)
1
AMRAP
90%
5
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
36%
45%
54%
67%
76%
85%
6
Military Press (Barbell)
1
50 reps
67%
7
Dumbbell Row
1
100 reps
-
8
Neck Flexion
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Agile 8
1
10 reps
-
2
Box Jump
3
3 reps
-
3
Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
1 reps
1 reps
1 reps
10%
20%
30%
40%
50%
60%
70%
80%
4
Squat (Barbell)
1
AMRAP
90%
5
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
36%
45%
54%
63%
72%
81%
6
Military Press (Barbell)
1
50 reps
63%
7
Dumbbell Row
1
100 reps
-
8
Neck Flexion
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Agile 8
1
10 reps
-
2
Box Jump
3
3 reps
-
3
Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
1 reps
1 reps
1 reps
10%
20%
30%
40%
50%
60%
70%
80%
4
Squat (Barbell)
1
AMRAP
90%
5
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
36%
45%
54%
59%
68%
77%
6
Military Press (Barbell)
1
50 reps
59%
7
Dumbbell Row
1
100 reps
-
8
Neck Flexion
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Agile 8
1
10 reps
-
2
Box Jump
3
3 reps
-
3
Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
1 reps
1 reps
1 reps
10%
20%
30%
40%
50%
60%
70%
80%
4
Squat (Barbell)
1
AMRAP
90%
5
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
36%
45%
54%
67%
76%
85%
6
Military Press (Barbell)
1
50 reps
67%
7
Dumbbell Row
1
100 reps
-
8
Neck Flexion
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Agile 8
1
10 reps
-
2
Box Jump
3
3 reps
-
3
Hang Clean
1
1
1
1
1
1
1
1
1
3
5 reps
5 reps
5 reps
3 reps
3 reps
1 reps
1 reps
1 reps
3 reps
5 reps
10%
20%
30%
40%
50%
60%
70%
80%
90%
77.5%
4
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
15 reps
36%
45%
54%
63%
5
Military Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
36%
45%
54%
63%
72%
81%
6
Rope Chin Up
1
50 reps
-
7
Neck Extension
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Agile 8
1
10 reps
-
2
Box Jump
3
3 reps
-
3
Hang Clean
1
1
1
1
1
1
1
1
1
3
5 reps
5 reps
5 reps
3 reps
3 reps
1 reps
1 reps
1 reps
3 reps
5 reps
10%
20%
30%
40%
50%
60%
70%
80%
90%
77.5%
4
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
15 reps
36%
45%
54%
59%
5
Military Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
36%
45%
54%
59%
68%
77%
6
Rope Chin Up
1
50 reps
-
7
Neck Extension
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Agile 8
1
10 reps
-
2
Box Jump
3
3 reps
-
3
Hang Clean
1
1
1
1
1
1
1
1
1
3
5 reps
5 reps
5 reps
3 reps
3 reps
1 reps
1 reps
1 reps
3 reps
5 reps
10%
20%
30%
40%
50%
60%
70%
80%
90%
77.5%
4
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
15 reps
36%
45%
54%
67%
5
Military Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
36%
45%
54%
67%
76%
85%
6
Rope Chin Up
1
50 reps
-
7
Neck Extension
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Agile 8
1
10 reps
-
2
Box Jump
3
3 reps
-
3
Hang Clean
1
1
1
1
1
1
1
1
1
3
5 reps
5 reps
5 reps
3 reps
3 reps
1 reps
1 reps
1 reps
3 reps
5 reps
10%
20%
30%
40%
50%
60%
70%
80%
90%
77.5%
4
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
15 reps
36%
45%
54%
63%
5
Military Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
36%
45%
54%
63%
72%
81%
6
Rope Chin Up
1
50 reps
-
7
Neck Extension
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Agile 8
1
10 reps
-
2
Box Jump
3
3 reps
-
3
Hang Clean
1
1
1
1
1
1
1
1
1
3
5 reps
5 reps
5 reps
3 reps
3 reps
1 reps
1 reps
1 reps
3 reps
5 reps
10%
20%
30%
40%
50%
60%
70%
80%
90%
77.5%
4
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
15 reps
36%
45%
54%
59%
5
Military Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
36%
45%
54%
59%
68%
77%
6
Rope Chin Up
1
50 reps
-
7
Neck Extension
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Agile 8
1
10 reps
-
2
Box Jump
3
3 reps
-
3
Hang Clean
1
1
1
1
1
1
1
1
1
3
5 reps
5 reps
5 reps
3 reps
3 reps
1 reps
1 reps
1 reps
3 reps
5 reps
10%
20%
30%
40%
50%
60%
70%
80%
90%
77.5%
4
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
15 reps
36%
45%
54%
67%
5
Military Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
36%
45%
54%
67%
76%
85%
6
Rope Chin Up
1
50 reps
-
7
Neck Extension
1
100 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Agile 8
1 Set
10 Reps
-
2
Box Jump
3 Sets
3 Reps
-
3
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
36%
45%
54%
63%
72%
81%
4
Hang Clean
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
36%
45%
54%
5
Hang Clean
2 Sets
AMRAP
63%
6
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
3 Reps
1 Reps
1 Reps
1 Reps
10%
20%
30%
40%
50%
60%
70%
80%
7
Military Press (Barbell)
1 Set
AMRAP
90%
8
Fat Bar Curl
1 Set
50-100 Reps
-
9
Neck Extension
1 Set
50-100 Reps
-
Day 2
1
Agile 8
1 Set
10 Reps
-
2
Box Jump
3 Sets
3 Reps
-
3
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
3 Reps
1 Reps
1 Reps
1 Reps
10%
20%
30%
40%
50%
60%
70%
80%
4
Squat (Barbell)
1 Set
AMRAP
90%
5
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
36%
45%
54%
63%
72%
81%
6
Military Press (Barbell)
1 Set
50 Reps
63%
7
Dumbbell Row
1 Set
100 Reps
-
8
Neck Flexion
1 Set
100 Reps
-
Day 3
1
Agile 8
1 Set
10 Reps
-
2
Box Jump
3 Sets
3 Reps
-
3
Hang Clean
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
3 Reps
3 Reps
1 Reps
1 Reps
1 Reps
3 Reps
5 Reps
10%
20%
30%
40%
50%
60%
70%
80%
90%
77.5%
4
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
15 Reps
36%
45%
54%
63%
5
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
36%
45%
54%
63%
72%
81%
6
Rope Chin Up
1 Set
50 Reps
-
7
Neck Extension
1 Set
100 Reps
-