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Shikai Program

by Rodrigo Azagra
1 athletes joined

Program Description

Unlock your potential with the Shikai Program, an 8-week training journey designed for those ready to elevate their fitness game. Committing just 3 days a week, you'll engage in a balanced mix of strength training and conditioning that targets all major muscle groups. This program not only builds muscle but also enhances endurance and flexibility, ensuring you achieve comprehensive results. Get ready to transform your routine and see real progress in just two months!

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 22, 2025 09:45
  • Last Edited
    Jun 22, 2025 09:48
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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
Hack Squat
1
1
2
5 reps
8 reps
8 reps
RPE 8
RPE 8
-
2
Pull-Up (Band)
4
5 reps
-
3
Overhead Press (Barbell)
3
6 reps
-
4
Pistol Squat
3
6 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Push Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
5 reps
8 reps
8 reps
RPE 8
RPE 8
-
2
Pull-Up (Band)
4
5 reps
-
3
Overhead Press (Barbell)
3
6 reps
-
4
Pistol Squat
3
6 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Push Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
5 reps
8 reps
8 reps
RPE 8
RPE 8
-
2
Pull-Up (Band)
4
5 reps
-
3
Overhead Press (Barbell)
3
6 reps
-
4
Pistol Squat
3
6 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Push Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
5 reps
8 reps
8 reps
RPE 8
RPE 8
-
2
Pull-Up (Band)
4
5 reps
-
3
Overhead Press (Barbell)
3
6 reps
-
4
Pistol Squat
3
6 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Push Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
5 reps
8 reps
8 reps
RPE 8
RPE 8
-
2
Pull-Up (Band)
4
5 reps
-
3
Overhead Press (Barbell)
3
6 reps
-
4
Pistol Squat
3
6 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Push Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
5 reps
8 reps
8 reps
RPE 8
RPE 8
-
2
Pull-Up (Band)
4
5 reps
-
3
Overhead Press (Barbell)
3
6 reps
-
4
Pistol Squat
3
6 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Push Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
5 reps
8 reps
8 reps
RPE 8
RPE 8
-
2
Pull-Up (Band)
4
5 reps
-
3
Overhead Press (Barbell)
3
6 reps
-
4
Pistol Squat
3
6 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Push Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
5 reps
8 reps
8 reps
RPE 8
RPE 8
-
2
Pull-Up (Band)
4
5 reps
-
3
Overhead Press (Barbell)
3
6 reps
-
4
Pistol Squat
3
6 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Push Up
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
8 reps
8 reps
RPE 7
-
2
Dip (Assisted)
3
8 reps
-
3
Cable Flexion Row
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
L-Sit
3
1 mins
-
6
Push Up
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
8 reps
8 reps
RPE 7
-
2
Dip (Assisted)
3
8 reps
-
3
Cable Flexion Row
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
L-Sit
3
1 mins
-
6
Push Up
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
8 reps
8 reps
RPE 7
-
2
Dip (Assisted)
3
8 reps
-
3
Cable Flexion Row
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
L-Sit
3
1 mins
-
6
Push Up
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
8 reps
8 reps
RPE 7
-
2
Dip (Assisted)
3
8 reps
-
3
Cable Flexion Row
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
L-Sit
3
1 mins
-
6
Push Up
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
8 reps
8 reps
RPE 7
-
2
Dip (Assisted)
3
8 reps
-
3
Cable Flexion Row
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
L-Sit
3
1 mins
-
6
Push Up
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
8 reps
8 reps
RPE 7
-
2
Dip (Assisted)
3
8 reps
-
3
Cable Flexion Row
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
L-Sit
3
1 mins
-
6
Push Up
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
8 reps
8 reps
RPE 7
-
2
Dip (Assisted)
3
8 reps
-
3
Cable Flexion Row
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
L-Sit
3
1 mins
-
6
Push Up
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
8 reps
8 reps
RPE 7
-
2
Dip (Assisted)
3
8 reps
-
3
Cable Flexion Row
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
L-Sit
3
1 mins
-
6
Push Up
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Chin-Up (Assisted)
3
5-8 reps
-
3
Pike Push Up
3
8 reps
-
4
Single Leg Romanian Deadlift
3
10 reps
-
5
Hollow Hold
3
1 mins
-
6
Burpee
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Chin-Up (Assisted)
3
5-8 reps
-
3
Pike Push Up
3
8 reps
-
4
Single Leg Romanian Deadlift
3
10 reps
-
5
Hollow Hold
3
1 mins
-
6
Burpee
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Chin-Up (Assisted)
3
5-8 reps
-
3
Pike Push Up
3
8 reps
-
4
Single Leg Romanian Deadlift
3
10 reps
-
5
Hollow Hold
3
1 mins
-
6
Burpee
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Chin-Up (Assisted)
3
5-8 reps
-
3
Pike Push Up
3
8 reps
-
4
Single Leg Romanian Deadlift
3
10 reps
-
5
Hollow Hold
3
1 mins
-
6
Burpee
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Chin-Up (Assisted)
3
5-8 reps
-
3
Pike Push Up
3
8 reps
-
4
Single Leg Romanian Deadlift
3
10 reps
-
5
Hollow Hold
3
1 mins
-
6
Burpee
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Chin-Up (Assisted)
3
5-8 reps
-
3
Pike Push Up
3
8 reps
-
4
Single Leg Romanian Deadlift
3
10 reps
-
5
Hollow Hold
3
1 mins
-
6
Burpee
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Chin-Up (Assisted)
3
5-8 reps
-
3
Pike Push Up
3
8 reps
-
4
Single Leg Romanian Deadlift
3
10 reps
-
5
Hollow Hold
3
1 mins
-
6
Burpee
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Chin-Up (Assisted)
3
5-8 reps
-
3
Pike Push Up
3
8 reps
-
4
Single Leg Romanian Deadlift
3
10 reps
-
5
Hollow Hold
3
1 mins
-
6
Burpee
3
1 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Hack Squat
1 Set
1 Set
2 Sets
5 Reps
8 Reps
8 Reps
@8
@8
-
2
Pull-Up (Band)
4 Sets
5 Reps
-
3
Overhead Press (Barbell)
3 Sets
6 Reps
-
4
Pistol Squat
3 Sets
6 Reps
-
5
Hanging Leg Raise
3 Sets
12 Reps
-
6
Push Up
3 Sets
10-15 Reps
-
Day 2
1
Trap Bar Deadlift
1 Set
3 Sets
8 Reps
8 Reps
@7
-
2
Dip (Assisted)
3 Sets
8 Reps
-
3
Cable Flexion Row
3 Sets
10 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
5
L-Sit
3 Sets
1 mins
-
6
Push Up
3 Sets
10-15 Reps
-
Day 3
1
Kettlebell Swing
4 Sets
15 Reps
-
2
Chin-Up (Assisted)
3 Sets
5-8 Reps
-
3
Pike Push Up
3 Sets
8 Reps
-
4
Single Leg Romanian Deadlift
3 Sets
10 Reps
-
5
Hollow Hold
3 Sets
1 mins
-
6
Burpee
3 Sets
1 mins
-