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BoostcampPNG

Strength & Core to eat more

by Justin R.
2 athletes joined

Program Description

To gain more muscle and have high intensity workouts to increase metabolism

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 03, 2024 12:48
  • Last Edited
    Sep 21, 2024 08:24

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18.3%
Glutes
17.8%
Abs
13.2%
Hamstrings
10.6%
Upper Back
7.3%
Adductors
4.6%
Triceps
4.5%
Lower Back
4.5%
Lats
4.1%
Front Delts
3%
Chest
2.9%
Biceps
2.5%
Rear Delts
2%
Other
2%
Forearms
1.8%
Middle Delts
0.8%
Abductors
0.3%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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GooglePlay
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
0.5 mins
-
2
Wall Sit
3
0.5-1 mins
-
3
Squat (Bodyweight)
3
1 mins
-
4
Squat (Barbell)
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
5
Hammer Curl
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
0.5 mins
-
2
Wall Sit
3
0.5-1 mins
-
3
Squat (Bodyweight)
3
1 mins
-
4
Hammer Curl
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
5
Dip (Bodyweight)
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
0.5 mins
-
2
Wall Sit
3
0.5-1 mins
-
3
Squat (Bodyweight)
3
1 mins
-
4
Hammer Curl
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
5
Dip (Bodyweight)
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
0.5-2 mins
-
2
Squat (Bodyweight)
3
2 mins
-
3
Squat (Barbell)
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
4
Goblet Squat
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
5
Pull-Up (Band)
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
0.5-2 mins
-
2
Squat (Bodyweight)
3
2 mins
-
3
Leg Press
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
4
Pec Fly (Dumbbell)
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
5
Dip (Bodyweight)
3
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
0.5-2 mins
-
2
Squat (Bodyweight)
3
2 mins
-
3
Squat (Barbell)
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
4
Leg Press
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
5
Goblet Squat
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
0.5 mins
-
2
Wall Sit
3
0.5-1 mins
-
3
Squat (Bodyweight)
3
1 mins
-
4
Squat (Barbell)
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
5
Leg Press
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
6
Goblet Squat
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
7
Hammer Curl
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
8
Pec Fly (Dumbbell)
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
9
Pull-Up (Band)
3
0.5 mins
-
10
Dip (Bodyweight)
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
0.5 mins
-
2
Wall Sit
3
0.5-1 mins
-
3
Squat (Bodyweight)
3
1 mins
-
4
Squat (Barbell)
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
5
Leg Press
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
6
Goblet Squat
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
7
Hammer Curl
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
8
Pec Fly (Dumbbell)
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
9
Pull-Up (Band)
3
0.5 mins
-
10
Dip (Bodyweight)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
5
10-12 reps
-
2
Jump Squat
5
10-12 reps
-
3
Glute Kickback
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
5
10-12 reps
-
2
Jump Squat
5
10-12 reps
-
3
Side Plank
5
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
5
10-12 reps
-
2
Jump Squat
5
10-12 reps
-
3
Glute Kickback
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
5
0.5-2 mins
-
2
Jump Squat
5
10-12 reps
-
3
Glute Kickback
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
5
10-12 reps
-
2
Glute Kickback
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
3
Side Plank
5
0.5-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
5
0.5-2 mins
-
2
Superman
5
10-12 reps
-
3
Side Plank
5
0.5-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
5
0.5-1 mins
-
2
Superman
5
10-12 reps
-
3
Jump Squat
5
10-12 reps
-
4
Glute Kickback
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
5
Side Plank
5
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
5
0.5-1 mins
-
2
Superman
5
10-12 reps
-
3
Jump Squat
5
10-12 reps
-
4
Glute Kickback
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
5
Side Plank
5
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
2-5 mins
-
2
Walking Lunge
3
2-5 mins
-
3
Good Morning
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
4
Barbell Row
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
5
Face Pull
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
2-5 mins
-
2
Good Morning
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
3
Barbell Row
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
4
Face Pull
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
5
Skull Crusher
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
2-5 mins
-
2
Good Morning
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
3
Barbell Row
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
4
Lat Pulldown
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
5
Face Pull
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
2-6 mins
-
2
Good Morning
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
3
Lat Pulldown
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
4
Face Pull
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
5
Med Ball Slam
3
2-6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
2-6 mins
-
2
Good Morning
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
3
Squat Thruster
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
4
Barbell Row
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
5
Face Pull
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
2-6 mins
-
2
Walking Lunge
3
2-6 mins
-
3
Good Morning
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
4
Squat Thruster
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
5
Barbell Row
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
6
Lat Pulldown
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
7
Face Pull
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
8
Skull Crusher
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
9
Arnold Press
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
10
Med Ball Slam
3
2-6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
2-5 mins
-
2
Walking Lunge
3
2-5 mins
-
3
Good Morning
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
4
Squat Thruster
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
5
Barbell Row
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
6
Lat Pulldown
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
7
Face Pull
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
8
Skull Crusher
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
9
Arnold Press
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
10
Med Ball Slam
3
2-5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
2-5 mins
-
2
Walking Lunge
3
2-5 mins
-
3
Good Morning
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
4
Squat Thruster
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
5
Barbell Row
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
6
Lat Pulldown
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
7
Face Pull
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
8
Skull Crusher
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
9
Arnold Press
1
2
1
8-10 reps
5-7 reps
10-12 reps
-
-
-
10
Med Ball Slam
3
2-5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
5
2-4 mins
-
2
Box Jump
5
5-10 reps
-
3
Plank
5
0.5-1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
5
2-4 mins
-
2
Jump Squat
5
5-10 reps
-
3
Plank
5
0.5-1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
5
2-4 mins
-
2
Jump Squat
5
5-10 reps
-
3
Mountain Climber
5
2-4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
5-10 reps
-
2
Hip Thrust (Bodyweight)
5
0.5-1 mins
-
3
Mountain Climber
5
2-4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
5
0.5-1 mins
-
2
Mountain Climber
5
2-4 mins
-
3
Plank
5
0.5-1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
5-10 reps
-
2
Jump Squat
5
5-10 reps
-
3
Hip Thrust (Bodyweight)
5
0.5-1 mins
-
4
Mountain Climber
5
2-4 mins
-
5
Plank
5
0.5-1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
5
2-4 mins
-
2
Box Jump
5
5-10 reps
-
3
Jump Squat
5
5-10 reps
-
4
Mountain Climber
5
2-4 mins
-
5
Plank
5
0.5-1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
5
2-4 mins
-
2
Box Jump
5
5-10 reps
-
3
Jump Squat
5
5-10 reps
-
4
Mountain Climber
5
2-4 mins
-
5
Plank
5
0.5-1 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Push Up
3 Sets
0.5 mins
-
2
Wall Sit
3 Sets
0.5-1 mins
-
3
Squat (Bodyweight)
3 Sets
1 mins
-
4
Squat (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
-
-
-
5
Hammer Curl
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
-
-
-
Day 2
1
Superman
5 Sets
10-12 Reps
-
2
Jump Squat
5 Sets
10-12 Reps
-
3
Glute Kickback
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
-
-
-
Day 3
1
Jump Squat
3 Sets
2-5 mins
-
2
Walking Lunge
3 Sets
2-5 mins
-
3
Good Morning
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
-
-
-
4
Barbell Row
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
-
-
-
5
Face Pull
1 Set
2 Sets
1 Set
8-10 Reps
5-7 Reps
10-12 Reps
-
-
-
Day 4
1
Suitcase Carry
5 Sets
2-4 mins
-
2
Box Jump
5 Sets
5-10 Reps
-
3
Plank
5 Sets
0.5-1 Reps
-