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BoostcampPNG

A bit of this a bit of that program.

by Ritweek Singh

Program Description

This program focuses on the basics of squat, bench and deadlift with accesories. It also focuses on armwrestling movements and uses sprinting as a way to develop athletic skills.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 21, 2026 01:32
  • Last Edited
    Mar 22, 2026 11:08
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
14.3%
Quadriceps
13%
Glutes
12.3%
Triceps
8.1%
Front Delts
7.1%
Upper Back
7.1%
Forearms
6.8%
Lats
4.5%
Chest
4.2%
Other
3.9%
Middle Delts
3.9%
Rear Delts
3.2%
Abs
3.2%
Adductors
3.1%
Biceps
2.9%
Lower Back
2.1%
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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
Bench Press (Barbell)
4
4 reps
75%
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Wrist curls (ez bar)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Pronation with belt
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Wrist curls (ez bar)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Pronation with belt
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
85%
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Wrist curls (ez bar)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Pronation with belt
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
90%
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Wrist curls (ez bar)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Pronation with belt
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
95%
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Wrist curls (ez bar)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Pronation with belt
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
60%
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Wrist curls (ez bar)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Pronation with belt
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
A Skip
2
1
20 reps
20 reps
RPE 9
RPE 10
2
Sprint
3
10 secs
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
A Skip
2
1
20 reps
20 reps
RPE 9
RPE 10
2
Sprint
3
10 secs
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
A Skip
2
1
20 reps
20 reps
RPE 9
RPE 10
2
Sprint
3
10 secs
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
A Skip
2
1
20 reps
20 reps
RPE 9
RPE 10
2
Sprint
3
10 secs
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
A Skip
2
1
20 reps
20 reps
RPE 9
RPE 10
2
Sprint
3
10 secs
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
A Skip
2
1
20 reps
20 reps
RPE 9
RPE 10
2
Sprint
3
10 secs
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
75%
2
Romanian Deadlift (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Romanian Deadlift (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Romanian Deadlift (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
90%
2
Romanian Deadlift (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
95%
2
Romanian Deadlift (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
60%
2
Romanian Deadlift (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
6 reps
6 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Pronation with belt
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Face Pull
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
6 reps
6 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Pronation with belt
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Face Pull
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
6 reps
6 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Pronation with belt
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Face Pull
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
6 reps
6 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Pronation with belt
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Face Pull
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
6 reps
6 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Pronation with belt
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Face Pull
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
6 reps
6 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Pronation with belt
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Face Pull
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Tricep Extension (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Y Raise
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Tricep Extension (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Y Raise
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Tricep Extension (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Y Raise
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Tricep Extension (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Y Raise
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Tricep Extension (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Y Raise
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Tricep Extension (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Y Raise
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
75%
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Lying Leg Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Lying Leg Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
85%
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Lying Leg Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
90%
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Lying Leg Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
95%
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Lying Leg Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
60%
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Lying Leg Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
A Skip
3
20 reps
RPE 9
2
Sprint
3
10 secs
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
A Skip
3
20 reps
RPE 9
2
Sprint
3
10 secs
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
A Skip
3
20 reps
RPE 9
2
Sprint
3
10 secs
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
A Skip
3
20 reps
RPE 9
2
Sprint
3
10 secs
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
A Skip
3
20 reps
RPE 9
2
Sprint
3
10 secs
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
A Skip
3
20 reps
RPE 9
2
Sprint
3
10 secs
RPE 10
Week 1
1 / 6 Weeks
Day 2
1
A Skip
2 Sets
1 Set
20 Reps
20 Reps
@9
@10
2
Sprint
3 Sets
10 secs
@10
Day 5
1
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
3
Tricep Extension (Cable)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
4
Y Raise
1 Set
1 Set
10 Reps
10 Reps
@9
@10
Day 6
1
Deadlift (Barbell)
4 Sets
4 Reps
75%
2
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
3
Lying Leg Curl
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
4
Leg Extension
1 Set
1 Set
10 Reps
10 Reps
@9
@10
Day 1
1
Bench Press (Barbell)
4 Sets
4 Reps
75%
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
3
Hammer Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
4
Wrist curls (ez bar)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
5
Pronation with belt
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 3
1
Squat (Barbell)
4 Sets
4 Reps
75%
2
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Leg Extension
1 Set
1 Set
10 Reps
10 Reps
@9
@10
4
Lying Leg Curl
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
Day 4
1
Barbell Row
3 Sets
1 Set
6 Reps
6 Reps
@9
@10
2
Pull-Up (Weighted)
2 Sets
1 Set
AMRAP
AMRAP
@9
@10
3
Pronation with belt
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
4
Face Pull
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
Day 7
1
A Skip
3 Sets
20 Reps
@9
2
Sprint
3 Sets
10 secs
@10