Concurrent Training

by Morgan C.

1 athletes joined

Program Description

**Concurrent Training** is a dynamic 4-week program designed to elevate your fitness through a balanced blend of strength and cardio workouts. With 24 sessions spread across the month, you'll engage in a variety of exercises targeting all major muscle groups while also incorporating cardiovascular training to enhance endurance. This program is ideal for intermediate to advanced lifters looking to sculpt their physique and boost athletic performance. Get ready to challenge yourself and see significant improvements in strength and conditioning!

Program Overview

Level
Intermediate, Advanced
Goal
Athletics, Muscle & Sculpting, Powerbuilding, Bodyweight Fitness
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Jul 20, 2025 01:42
Last Edited
Jul 20, 2025 03:10

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Squat (Barbell)

8 reps

70%

Incline Bench Press (Barbell)

8 reps

70%

Lateral Raise (Dumbbell)

12-15 reps

Skull Crusher (Dumbbell)

12-15 reps

Standing Calf Raise

8-12 reps

Abs Crunch (Weighted)

15-20 reps

Day 1

Squat (Barbell)

6 reps

80%

Incline Bench Press (Barbell)

6 reps

80%

Lateral Raise (Dumbbell)

12-15 reps

Skull Crusher (Dumbbell)

12-15 reps

Standing Calf Raise

8-12 reps

Abs Crunch (Weighted)

15-20 reps

Day 1

Squat (Barbell)

8 reps

75%

Incline Bench Press (Barbell)

8 reps

75%

Lateral Raise (Dumbbell)

12-15 reps

Skull Crusher (Dumbbell)

12-15 reps

Standing Calf Raise

8-12 reps

Abs Crunch (Weighted)

15-20 reps

Day 1

Squat (Barbell)

6 reps

85%

Incline Bench Press (Barbell)

6 reps

85%

Lateral Raise (Dumbbell)

12-15 reps

Skull Crusher (Dumbbell)

12-15 reps

Standing Calf Raise

8-12 reps

Abs Crunch (Weighted)

15-20 reps

Day 2

Cardio (Zone 2)

25 mins

Day 2

Cardio (Zone 2)

25 mins

Day 2

Cardio (Zone 2)

25 mins

Day 2

Cardio (Zone 2)

25 mins

Day 3

Romanian Deadlift (Barbell)

8 reps

Pull-Up (Bodyweight)

6-10 reps

Dumbbell Row

12-15 reps

Rear Delt Fly (Dumbbell)

12-15 reps

Hammer Curl (Dumbbell)

12-15 reps

Shrug (Barbell)

10-12 reps

Ab Wheel

12-15 reps

Day 3

Romanian Deadlift (Barbell)

8 reps

Pull-Up (Bodyweight)

6-10 reps

Dumbbell Row

12-15 reps

Rear Delt Fly (Dumbbell)

12-15 reps

Hammer Curl (Dumbbell)

12-15 reps

Shrug (Barbell)

10-12 reps

Ab Wheel

12-15 reps

Day 3

Romanian Deadlift (Barbell)

8 reps

Pull-Up (Bodyweight)

6-10 reps

Dumbbell Row

12-15 reps

Rear Delt Fly (Dumbbell)

12-15 reps

Hammer Curl (Dumbbell)

12-15 reps

Shrug (Barbell)

10-12 reps

Ab Wheel

12-15 reps

Day 3

Romanian Deadlift (Barbell)

8 reps

Pull-Up (Bodyweight)

6-10 reps

Dumbbell Row

12-15 reps

Rear Delt Fly (Dumbbell)

12-15 reps

Hammer Curl (Dumbbell)

12-15 reps

Shrug (Barbell)

10-12 reps

Ab Wheel

12-15 reps

Day 4

Cardio

4 mins

RPE 8-9

Day 4

Cardio

4 mins

RPE 8-9

Day 4

Cardio

4 mins

RPE 8-9

Day 4

Cardio

4 mins

RPE 8-9

Day 5

Bench Press (Dumbbell)

10-12 reps

Chin-Up (Bodyweight)

6-10 reps

Seated Overhead Press (Dumbbell)

8-12 reps

Bulgarian Split Squat (Dumbbell)

10 reps

Bicep Curl (Barbell)

8-12 reps

Deficit Push Up

8-12 reps

Standing Calf Raise

15-20 reps

Plank

1 mins

Day 5

Bench Press (Dumbbell)

10-12 reps

Chin-Up (Bodyweight)

6-10 reps

Seated Overhead Press (Dumbbell)

8-12 reps

Bulgarian Split Squat (Dumbbell)

10 reps

Bicep Curl (Barbell)

8-12 reps

Deficit Push Up

8-12 reps

Standing Calf Raise

15-20 reps

Plank

1 mins

Day 5

Bench Press (Dumbbell)

10-12 reps

Chin-Up (Bodyweight)

6-10 reps

Seated Overhead Press (Dumbbell)

8-12 reps

Bulgarian Split Squat (Dumbbell)

10 reps

Bicep Curl (Barbell)

8-12 reps

Deficit Push Up

8-12 reps

Standing Calf Raise

15-20 reps

Plank

1 mins

Day 5

Bench Press (Dumbbell)

10-12 reps

Chin-Up (Bodyweight)

6-10 reps

Seated Overhead Press (Dumbbell)

8-12 reps

Bulgarian Split Squat (Dumbbell)

10 reps

Bicep Curl (Barbell)

8-12 reps

Deficit Push Up

8-12 reps

Standing Calf Raise

15-20 reps

Plank

1 mins

Day 6

Run

35 mins

Day 6

Run

40 mins

Day 6

Run

45 mins

Day 6

Run

50 mins

Day 1

Squat (Barbell)

4 Sets

8 Reps

70%

Incline Bench Press (Barbell)

4 Sets

8 Reps

70%

Lateral Raise (Dumbbell)

3 Sets

12-15 Reps

Skull Crusher (Dumbbell)

3 Sets

12-15 Reps

Standing Calf Raise

3 Sets

8-12 Reps

Abs Crunch (Weighted)

3 Sets

15-20 Reps

Day 2

Cardio (Zone 2)

1 Set

25 mins

Day 3

Romanian Deadlift (Barbell)

4 Sets

8 Reps

Pull-Up (Bodyweight)

4 Sets

6-10 Reps

Dumbbell Row

3 Sets

12-15 Reps

Rear Delt Fly (Dumbbell)

3 Sets

12-15 Reps

Hammer Curl (Dumbbell)

3 Sets

12-15 Reps

Shrug (Barbell)

3 Sets

10-12 Reps

Ab Wheel

3 Sets

12-15 Reps

Day 4

Cardio

4 Sets

4 mins

@8-9

Day 5

Bench Press (Dumbbell)

4 Sets

10-12 Reps

Chin-Up (Bodyweight)

4 Sets

6-10 Reps

Seated Overhead Press (Dumbbell)

4 Sets

8-12 Reps

Bulgarian Split Squat (Dumbbell)

3 Sets

10 Reps

Bicep Curl (Barbell)

3 Sets

8-12 Reps

Deficit Push Up

3 Sets

8-12 Reps

Standing Calf Raise

3 Sets

15-20 Reps

Plank

3 Sets

1 mins

Day 6

Run

1 Set

35 mins