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BoostcampPNG

HIIT to strength program

by Miguel D.

Program Description

Build your base and get you ready to start achieving your goals

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 14, 2025 03:40
  • Last Edited
    Dec 03, 2025 03:56
Muscle Engagement
Front
Back
MuscleSet
Glutes
18.6%
Hamstrings
16.1%
Abs
14.4%
Front Delts
12.7%
Lower Back
11.9%
Middle Delts
10.2%
Quadriceps
8.5%
Adductors
5.1%
Cardio
2.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Battle Ropes
3
0.75-1 mins
RPE 5-8.5
1B
Resistance Rope Pull Downs
3
0.75-1 mins
RPE 5-8.5
2
B-Stance Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 7-8.5
3
Single Leg Romanian Deadlift
1
8-10 reps
RPE 6.5-8.5
4
Alternating Bent Over Single Arm DoubleKettlebell A Swings
2
0.5-0.75 mins
RPE 5.5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Battle Ropes
3
0.75-1 mins
RPE 5-8.5
1B
Resistance Rope Pull Downs
3
0.75-1 mins
RPE 5-8.5
2
B-Stance Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 7-8.5
3
Single Leg Romanian Deadlift
1
8-10 reps
RPE 6.5-8.5
4
Alternating Bent Over Single Arm DoubleKettlebell A Swings
2
0.5-0.75 mins
RPE 5.5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Battle Ropes
3
0.75-1 mins
RPE 5-8.5
1B
Resistance Rope Pull Downs
3
0.75-1 mins
RPE 5-8.5
2
B-Stance Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 7-8.5
3
Single Leg Romanian Deadlift
1
8-10 reps
RPE 6.5-8.5
4
Alternating Bent Over Single Arm DoubleKettlebell A Swings
2
0.5-0.75 mins
RPE 5.5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Battle Ropes
3
0.75-1 mins
RPE 5-8.5
1B
Resistance Rope Pull Downs
3
0.75-1 mins
RPE 5-8.5
2
B-Stance Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 7-8.5
3
Single Leg Romanian Deadlift
1
8-10 reps
RPE 6.5-8.5
4
Alternating Bent Over Single Arm DoubleKettlebell A Swings
2
0.5-0.75 mins
RPE 5.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
1-1.5 mins
RPE 3-7.5
2
Single Arm Kettlebell Swing
2
0.75-1 mins
RPE 6-8.5
3
Back Extension (Weighted)
2
8-12 reps
RPE 6.5-9
4
Ring Rear Delt Fly
3
8-12 reps
RPE 6-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
1-1.5 mins
RPE 3-7.5
2
Single Arm Kettlebell Swing
2
0.75-1 mins
RPE 6-8.5
3
Back Extension (Weighted)
2
8-12 reps
RPE 6.5-9
4
Ring Rear Delt Fly
3
8-12 reps
RPE 6-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 5-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
1-1.5 mins
RPE 3-7.5
2
Single Arm Kettlebell Swing
2
0.75-1 mins
RPE 6-8.5
3
Back Extension (Weighted)
2
8-12 reps
RPE 6.5-9
4
Ring Rear Delt Fly
3
8-12 reps
RPE 6-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 5-6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 5-6
Week 1
1 / 4 Weeks
Day 1
1A
Battle Ropes
1 Set
1 Set
1 Set
0.75-1 mins
0.75-1 mins
0.75-1 mins
@5-8.5
@5-8.5
@5-8.5
1B
Resistance Rope Pull Downs
1 Set
1 Set
1 Set
0.75-1 mins
0.75-1 mins
0.75-1 mins
@5-8.5
@5-8.5
@5-8.5
2
B-Stance Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7-8.5
@7-8.5
@7-8.5
3
Single Leg Romanian Deadlift
1 Set
8-10 Reps
@6.5-8.5
4
Alternating Bent Over Single Arm DoubleKettlebell A Swings
1 Set
1 Set
0.5-0.75 mins
0.5-0.75 mins
@5.5-9
@5.5-9
Day 2
1
Bird Dog
1 Set
1 Set
1 Set
1-1.5 mins
1-1.5 mins
1-1.5 mins
@3-7.5
@3-7.5
@3-7.5
2
Single Arm Kettlebell Swing
1 Set
1 Set
0.75-1 mins
0.75-1 mins
@6-8.5
@6-8.5
3
Back Extension (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@6.5-9
@6.5-9
4
Ring Rear Delt Fly
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6-8.5
@6-8.5
@6-8.5
Day 3
1
Cardio (Zone 2)
1 Set
30 mins
@5-6