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BoostcampPNG

From zero to hero

by Rembrandt Sanchez
1 athletes joined

Program Description

To get you familiar to compounds and hopefully translate this into functional strength elsewhere! i.e. climbing

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle, Strength, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 08, 2026 04:37
  • Last Edited
    Apr 08, 2026 05:01
Muscle Engagement
Front
Back
MuscleSet
Upper Back
25.8%
Lats
25.8%
Hamstrings
6.5%
Glutes
6.5%
Quadriceps
6.5%
Triceps
6.5%
Chest
6.5%
Front Delts
6.5%
Lower Back
3.2%
Abs
3.2%
Biceps
3.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7-9
2
Inverted Row
3
6-10 reps
RPE 7-9
3
Weighted Vest Squats
3
6-10 reps
RPE 7-9
4
Elevated Push Up
3
6-10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7-9
2
Inverted Row
3
6-10 reps
RPE 7-9
3
Weighted Vest Squats
3
6-10 reps
RPE 7-9
4
Elevated Push Up
3
6-10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7-9
2
Inverted Row
3
6-10 reps
RPE 7-9
3
Weighted Vest Squats
3
6-10 reps
RPE 7-9
4
Elevated Push Up
3
6-10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7-9
2
Inverted Row
3
6-10 reps
RPE 7-9
3
Weighted Vest Squats
3
6-10 reps
RPE 7-9
4
Elevated Push Up
3
6-10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7-9
2
Inverted Row
3
6-10 reps
RPE 7-9
3
Weighted Vest Squats
3
6-10 reps
RPE 7-9
4
Elevated Push Up
3
6-10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7-9
2
Inverted Row
3
6-10 reps
RPE 7-9
3
Weighted Vest Squats
3
6-10 reps
RPE 7-9
4
Elevated Push Up
3
6-10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7-9
2
Inverted Row
3
6-10 reps
RPE 7-9
3
Weighted Vest Squats
3
6-10 reps
RPE 7-9
4
Elevated Push Up
3
6-10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7-9
2
Inverted Row
3
6-10 reps
RPE 7-9
3
Weighted Vest Squats
3
6-10 reps
RPE 7-9
4
Elevated Push Up
3
6-10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7-9
2
Inverted Row
3
6-10 reps
RPE 7-9
3
Weighted Vest Squats
3
6-10 reps
RPE 7-9
4
Elevated Push Up
3
6-10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7-9
2
Inverted Row
3
6-10 reps
RPE 7-9
3
Weighted Vest Squats
3
6-10 reps
RPE 7-9
4
Elevated Push Up
3
6-10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7-9
2
Inverted Row
3
6-10 reps
RPE 7-9
3
Weighted Vest Squats
3
6-10 reps
RPE 7-9
4
Elevated Push Up
3
6-10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 7-9
2
Inverted Row
3
6-10 reps
RPE 7-9
3
Weighted Vest Squats
3
6-10 reps
RPE 7-9
4
Elevated Push Up
3
6-10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
6-10 reps
RPE 7-9
2
Weighted Vest Squats
3
6-10 reps
RPE 7-9
3
Inverted Row
3
6-10 reps
RPE 7-9
4
Elevated Push Up
3
6-10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
6-10 reps
RPE 7-9
2
Weighted Vest Squats
3
6-10 reps
RPE 7-9
3
Inverted Row
3
6-10 reps
RPE 7-9
4
Elevated Push Up
3
6-10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
6-10 reps
RPE 7-9
2
Weighted Vest Squats
3
6-10 reps
RPE 7-9
3
Inverted Row
3
6-10 reps
RPE 7-9
4
Elevated Push Up
3
6-10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
6-10 reps
RPE 7-9
2
Weighted Vest Squats
3
6-10 reps
RPE 7-9
3
Inverted Row
3
6-10 reps
RPE 7-9
4
Elevated Push Up
3
6-10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
6-10 reps
RPE 7-9
2
Weighted Vest Squats
3
6-10 reps
RPE 7-9
3
Inverted Row
3
6-10 reps
RPE 7-9
4
Elevated Push Up
3
6-10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
6-10 reps
RPE 7-9
2
Weighted Vest Squats
3
6-10 reps
RPE 7-9
3
Inverted Row
3
6-10 reps
RPE 7-9
4
Elevated Push Up
3
6-10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
6-10 reps
RPE 7-9
2
Weighted Vest Squats
3
6-10 reps
RPE 7-9
3
Inverted Row
3
6-10 reps
RPE 7-9
4
Elevated Push Up
3
6-10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
6-10 reps
RPE 7-9
2
Weighted Vest Squats
3
6-10 reps
RPE 7-9
3
Inverted Row
3
6-10 reps
RPE 7-9
4
Elevated Push Up
3
6-10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
6-10 reps
RPE 7-9
2
Weighted Vest Squats
3
6-10 reps
RPE 7-9
3
Inverted Row
3
6-10 reps
RPE 7-9
4
Elevated Push Up
3
6-10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
6-10 reps
RPE 7-9
2
Weighted Vest Squats
3
6-10 reps
RPE 7-9
3
Inverted Row
3
6-10 reps
RPE 7-9
4
Elevated Push Up
3
6-10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
6-10 reps
RPE 7-9
2
Weighted Vest Squats
3
6-10 reps
RPE 7-9
3
Inverted Row
3
6-10 reps
RPE 7-9
4
Elevated Push Up
3
6-10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
6-10 reps
RPE 7-9
2
Weighted Vest Squats
3
6-10 reps
RPE 7-9
3
Inverted Row
3
6-10 reps
RPE 7-9
4
Elevated Push Up
3
6-10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
6-10 reps
RPE 7-9
2
Weighted Vest Squats
3
6-10 reps
RPE 7-9
3
Elevated Push Up
3
6-10 reps
RPE 7-9
4
Inverted Row
3
6-10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
6-10 reps
RPE 7-9
2
Weighted Vest Squats
3
6-10 reps
RPE 7-9
3
Elevated Push Up
3
6-10 reps
RPE 7-9
4
Inverted Row
3
6-10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
6-10 reps
RPE 7-9
2
Weighted Vest Squats
3
6-10 reps
RPE 7-9
3
Elevated Push Up
3
6-10 reps
RPE 7-9
4
Inverted Row
3
6-10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
6-10 reps
RPE 7-9
2
Weighted Vest Squats
3
6-10 reps
RPE 7-9
3
Elevated Push Up
3
6-10 reps
RPE 7-9
4
Inverted Row
3
6-10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
6-10 reps
RPE 7-9
2
Weighted Vest Squats
3
6-10 reps
RPE 7-9
3
Elevated Push Up
3
6-10 reps
RPE 7-9
4
Inverted Row
3
6-10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
6-10 reps
RPE 7-9
2
Weighted Vest Squats
3
6-10 reps
RPE 7-9
3
Elevated Push Up
3
6-10 reps
RPE 7-9
4
Inverted Row
3
6-10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
6-10 reps
RPE 7-9
2
Weighted Vest Squats
3
6-10 reps
RPE 7-9
3
Elevated Push Up
3
6-10 reps
RPE 7-9
4
Inverted Row
3
6-10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
6-10 reps
RPE 7-9
2
Weighted Vest Squats
3
6-10 reps
RPE 7-9
3
Elevated Push Up
3
6-10 reps
RPE 7-9
4
Inverted Row
3
6-10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
6-10 reps
RPE 7-9
2
Weighted Vest Squats
3
6-10 reps
RPE 7-9
3
Elevated Push Up
3
6-10 reps
RPE 7-9
4
Inverted Row
3
6-10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
6-10 reps
RPE 7-9
2
Weighted Vest Squats
3
6-10 reps
RPE 7-9
3
Elevated Push Up
3
6-10 reps
RPE 7-9
4
Inverted Row
3
6-10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
6-10 reps
RPE 7-9
2
Weighted Vest Squats
3
6-10 reps
RPE 7-9
3
Elevated Push Up
3
6-10 reps
RPE 7-9
4
Inverted Row
3
6-10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
6-10 reps
RPE 7-9
2
Weighted Vest Squats
3
6-10 reps
RPE 7-9
3
Elevated Push Up
3
6-10 reps
RPE 7-9
4
Inverted Row
3
6-10 reps
RPE 7-9
Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7-9
@7-9
@7-9
2
Inverted Row
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7-9
@7-9
@7-9
3
Weighted Vest Squats
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7-9
@7-9
@7-9
4
Elevated Push Up
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7-9
@7-9
@7-9
Day 2
1
Chin-Up (Assisted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7-9
@7-9
@7-9
2
Weighted Vest Squats
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7-9
@7-9
@7-9
3
Inverted Row
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7-9
@7-9
@7-9
4
Elevated Push Up
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7-9
@7-9
@7-9
Day 3
1
Dip (Assisted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7-9
@7-9
@7-9
2
Weighted Vest Squats
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7-9
@7-9
@7-9
3
Elevated Push Up
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7-9
@7-9
@7-9
4
Inverted Row
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7-9
@7-9
@7-9