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506

by Hamad A.

Program Description

**506: A Comprehensive 4-Week Strength and Conditioning Program** Dive into a dynamic 4-week training regimen designed to elevate your strength and endurance. With 16 sessions packed into just four weeks, you'll engage in a balanced mix of compound lifts and high-intensity cardio, including sprints and Olympic lifts like the Power Clean. Each workout targets key muscle groups, ensuring you build strength while enhancing your cardiovascular fitness. Get ready to transform your physique and push your limits with this structured and effective program!

Program Overview

  • Level
    Beginner, Advanced, Intermediate
  • Goal
    Athletics, Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 23, 2026 11:28
  • Last Edited
    Apr 06, 2026 07:31
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.8%
Glutes
14.8%
Abs
10%
Olympic
8.7%
Triceps
7%
Hamstrings
6.1%
Lower Back
5.9%
Front Delts
5.2%
Biceps
4.8%
Other
4.3%
Lats
4.3%
Upper Back
4.3%
Middle Delts
3.5%
Chest
2.6%
Adductors
1.5%
Forearms
1.3%
Rear Delts
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
5
8 mins
RPE 10
2
Power Clean
10
1 reps
RPE 10
3
Squat (Barbell)
4
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
5
8 mins
RPE 10
2
Power Clean
10
1 reps
RPE 10
3
Squat (Barbell)
4
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
5
8 mins
RPE 10
2
Power Clean
10
1 reps
RPE 10
3
Squat (Barbell)
4
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
5
8 mins
RPE 10
2
Power Clean
10
1 reps
RPE 10
3
Squat (Barbell)
4
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
6-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 10
6
Tricep Extension (Cable)
3
5-8 reps
RPE 10
7
Lateral Raise (Cable)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
6-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 10
6
Tricep Extension (Cable)
3
5-8 reps
RPE 10
7
Lateral Raise (Cable)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
6-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 10
6
Tricep Extension (Cable)
3
5-8 reps
RPE 10
7
Lateral Raise (Cable)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
6-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 10
6
Tricep Extension (Cable)
3
5-8 reps
RPE 10
7
Lateral Raise (Cable)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
5
8 mins
RPE 10
2
Power Clean
10
1 reps
RPE 10
3
Squat (Barbell)
3
5-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
5
8 mins
RPE 10
2
Power Clean
10
1 reps
RPE 10
3
Squat (Barbell)
3
5-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
5
8 mins
RPE 10
2
Power Clean
10
1 reps
RPE 10
3
Squat (Barbell)
3
5-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
5
8 mins
RPE 10
2
Power Clean
10
1 reps
RPE 10
3
Squat (Barbell)
3
5-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
5-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 10
6
Tricep Extension (Cable)
3
5-8 reps
RPE 10
7
Lateral Raise (Cable)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
5-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 10
6
Tricep Extension (Cable)
3
5-8 reps
RPE 10
7
Lateral Raise (Cable)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
5-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 10
6
Tricep Extension (Cable)
3
5-8 reps
RPE 10
7
Lateral Raise (Cable)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
5-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 10
6
Tricep Extension (Cable)
3
5-8 reps
RPE 10
7
Lateral Raise (Cable)
2
5-8 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Sprint
5 Sets
8 mins
@10
2
Power Clean
10 Sets
1 Reps
@10
3
Squat (Barbell)
4 Sets
6-8 Reps
@10
4
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
@10
5
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 2
1
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
5-8 Reps
@10
3
Shoulder Press (Machine)
2 Sets
6-8 Reps
@10
4
Seated Wide-Grip Row (Cable)
2 Sets
5-8 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
5-8 Reps
@10
6
Tricep Extension (Cable)
3 Sets
5-8 Reps
@10
7
Lateral Raise (Cable)
2 Sets
5-8 Reps
@10
Day 3
1
Sprint
5 Sets
8 mins
@10
2
Power Clean
10 Sets
1 Reps
@10
3
Squat (Barbell)
3 Sets
5-8 Reps
@10
4
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
@10
5
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
5-8 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
5-8 Reps
@10
3
Shoulder Press (Machine)
2 Sets
5-8 Reps
@10
4
Seated Wide-Grip Row (Cable)
2 Sets
5-8 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
5-8 Reps
@10
6
Tricep Extension (Cable)
3 Sets
5-8 Reps
@10
7
Lateral Raise (Cable)
2 Sets
5-8 Reps
@10