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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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
-