Program Description
**Cycle Syncing** is a 12-week program designed to align your workouts with your body's natural rhythms, optimizing performance and recovery. With six training days each week, you'll engage in a variety of exercises, including barbell lifts, bodyweight movements, and cardio sessions, all tailored to enhance strength, endurance, and flexibility. This program combines effective strength-building routines like squats and deadlifts with dynamic cardio workouts, ensuring a balanced approach to fitness. Get ready to feel empowered and energized as you sync your training with your body's needs!
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedSep 13, 2025 05:13
- Last EditedSep 13, 2025 05:55
Muscle Engagement
Front
Back
MuscleSet
Glutes
24.9%
Hamstrings
12%
Quadriceps
11.1%
Other
8%
Abs
6.8%
Lower Back
5.8%
Chest
5.5%
Abductors
5.3%
Triceps
4.7%
Front Delts
4.5%
Middle Delts
3%
Cardio
2.5%
Upper Back
1.7%
Lats
1.4%
Calves
1.3%
Adductors
0.9%
Biceps
0.7%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Box Squat (Barbell)
1
12 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
1
12 reps
RPE 8
3
Glute Bridge (Barbell)
1
12 reps
RPE 6.5
4
Walk
1
120 mins
RPE 7.5
5
Cycling
1
10 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Hip Thrust (Barbell)
1
6 reps
RPE 9
3
Bulgarian Split Squat (Bodyweight)
1
8 reps
RPE 8
4
Leg Extension
1
12 reps
RPE 8
5
Cycling
1
10 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
1
20 reps
RPE 6.5
2
Walk
1
20 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
12 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
1
12 reps
RPE 8
3
Glute Bridge (Barbell)
1
12 reps
RPE 6.5
4
Walk
1
120 mins
RPE 7.5
5
Cycling
1
10 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Hip Thrust (Barbell)
1
6 reps
RPE 9
3
Bulgarian Split Squat (Bodyweight)
1
8 reps
RPE 8
4
Leg Extension
1
12 reps
RPE 8
5
Cycling
1
10 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
1
20 reps
RPE 6.5
2
Walk
1
20 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
12 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
1
12 reps
RPE 8
3
Glute Bridge (Barbell)
1
12 reps
RPE 6.5
4
Walk
1
120 mins
RPE 7.5
5
Cycling
1
10 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Hip Thrust (Barbell)
1
6 reps
RPE 9
3
Bulgarian Split Squat (Bodyweight)
1
8 reps
RPE 8
4
Leg Extension
1
12 reps
RPE 8
5
Cycling
1
10 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
1
20 reps
RPE 6.5
2
Walk
1
20 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 8
2
Overhead Press (Dumbbell)
1
12 reps
RPE 8
3
Plank
1
45 mins
RPE 8
4
1km Row
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 8.5
2
Push Press (Barbell)
1
4 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
1
8 reps
RPE 8
4
Hanging Leg Raise
1
12 reps
RPE 8
5
1km Row
1
15 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
1
20 reps
RPE 7
2
Cycling
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 8
2
Overhead Press (Dumbbell)
1
12 reps
RPE 8
3
Plank
1
45 mins
RPE 8
4
1km Row
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 8.5
2
Push Press (Barbell)
1
4 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
1
8 reps
RPE 8
4
Hanging Leg Raise
1
12 reps
RPE 8
5
1km Row
1
15 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
1
20 reps
RPE 7
2
Cycling
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 8
2
Overhead Press (Dumbbell)
1
12 reps
RPE 8
3
Plank
1
45 mins
RPE 8
4
1km Row
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 8.5
2
Push Press (Barbell)
1
4 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
1
8 reps
RPE 8
4
Hanging Leg Raise
1
12 reps
RPE 8
5
1km Row
1
15 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
1
20 reps
RPE 7
2
Cycling
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
8 reps
RPE 8
-
2
Bulgarian Split Squat (Bodyweight)
1
10 reps
RPE 8
3
Standing Calf Raise
1
15 reps
RPE 8
4
Stair Climber
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
10 reps
RPE 6.5
2
Lateral Banded Walk
1
20 reps
RPE 8
3
Cycling
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
1
20 reps
RPE 7
2
Walk
1
20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
8 reps
RPE 8
-
2
Bulgarian Split Squat (Bodyweight)
1
10 reps
RPE 8
3
Standing Calf Raise
1
15 reps
RPE 8
4
Stair Climber
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
10 reps
RPE 6.5
2
Lateral Banded Walk
1
20 reps
RPE 8
3
Cycling
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
1
20 reps
RPE 7
2
Walk
1
20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
8 reps
RPE 8
-
2
Bulgarian Split Squat (Bodyweight)
1
10 reps
RPE 8
3
Standing Calf Raise
1
15 reps
RPE 8
4
Stair Climber
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
10 reps
RPE 6.5
2
Lateral Banded Walk
1
20 reps
RPE 8
3
Cycling
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
1
20 reps
RPE 7
2
Walk
1
20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
4 reps
RPE 9
2
Goblet Squat
1
8 reps
RPE 8.5
3
Hip Abductor (Machine)
1
15 reps
RPE 8.5
4
Bench Press (Dumbbell)
1
10 reps
RPE 8
5
1km Row
1
8 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
4 reps
RPE 8
2
Box Squat (Barbell)
1
6 reps
RPE 7.5
3
Bench Press (Dumbbell)
1
8 reps
RPE 7
4
Kettlebell Swing
1
15 reps
RPE 7
5
Burpee
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
1
20 reps
RPE 7
2
Cycling
1
20 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
4 reps
RPE 9
2
Goblet Squat
1
8 reps
RPE 8.5
3
Hip Abductor (Machine)
1
15 reps
RPE 8.5
4
Bench Press (Dumbbell)
1
10 reps
RPE 8
5
1km Row
1
8 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
4 reps
RPE 8
2
Box Squat (Barbell)
1
6 reps
RPE 7.5
3
Bench Press (Dumbbell)
1
8 reps
RPE 7
4
Kettlebell Swing
1
15 reps
RPE 7
5
Burpee
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
1
20 reps
RPE 7
2
Cycling
1
20 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
4 reps
RPE 9
2
Goblet Squat
1
8 reps
RPE 8.5
3
Hip Abductor (Machine)
1
15 reps
RPE 8.5
4
Bench Press (Dumbbell)
1
10 reps
RPE 8
5
1km Row
1
8 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
4 reps
RPE 8
2
Box Squat (Barbell)
1
6 reps
RPE 7.5
3
Bench Press (Dumbbell)
1
8 reps
RPE 7
4
Kettlebell Swing
1
15 reps
RPE 7
5
Burpee
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
1
20 reps
RPE 7
2
Cycling
1
20 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Box Squat (Barbell)3 Sets
12 Reps
@8.5
2
Romanian Deadlift (Barbell)3 Sets
12 Reps
@8
3
Glute Bridge (Barbell)3 Sets
12 Reps
@6.5
4
Walk3 Sets
120 mins
@7.5
5
Cycling1 Set
10 mins
@8
Day 2
1
Bench Press (Barbell)3 Sets
8 Reps
@8
2
Overhead Press (Dumbbell)3 Sets
12 Reps
@8
3
Plank3 Sets
45 mins
@8
4
1km Row1 Set
15 mins
@8
Day 3
1
Hip Thrust (Barbell)4 Sets
3 Sets
8 Reps
@8
-
2
Bulgarian Split Squat (Bodyweight)3 Sets
10 Reps
@8
3
Standing Calf Raise3 Sets
15 Reps
@8
4
Stair Climber1 Set
20 mins
@6
Day 4
1
Romanian Deadlift (Dumbbell)4 Sets
4 Reps
@9
2
Goblet Squat3 Sets
8 Reps
@8.5
3
Hip Abductor (Machine)3 Sets
15 Reps
@8.5
4
Bench Press (Dumbbell)3 Sets
10 Reps
@8
5
1km Row1 Set
8 mins
@8
Day 5
1
Walk1 Set
30 mins
@6
Day 6
1
Walk1 Set
30 mins
@6