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Copper Ski Trip CNS Helper

by Ferris B.

Program Description

To stay strong and agile during a ski trip. Ready to keep attacking the slopes!

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 23, 2026 10:49
  • Last Edited
    Mar 23, 2026 10:51
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.4%
Triceps
9.5%
Abs
8.5%
Hamstrings
8.5%
Upper Back
8.5%
Chest
7.6%
Quadriceps
7.6%
Glutes
7.6%
Biceps
6.6%
Middle Delts
5.7%
Lats
5.7%
Rear Delts
4.7%
Lower Back
1.9%
Forearms
1.9%
Stretching
1.9%
Adductors
0.9%
Other
0.6%
Cardio
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Dip (Bodyweight)
3
10 reps
RPE 8
6
Plank
3
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Dip (Bodyweight)
3
10 reps
RPE 8
6
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
20 mins
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
20 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
RPE 6
2
Bulgarian Split Squat (Bodyweight)
3
15 reps
RPE 6
3
Hamstring Curl
3
12 reps
RPE 6
4
Tibialis Raise
3
20 reps
RPE 6
5
Spanish Squat
3
0.5-0.66 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
RPE 6
2
Bulgarian Split Squat (Bodyweight)
3
15 reps
RPE 6
3
Hamstring Curl
3
12 reps
RPE 6
4
Tibialis Raise
3
20 reps
RPE 6
5
Spanish Squat
3
0.5-0.66 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
15 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Hanging Knee Raise
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Hanging Knee Raise
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 5
2
Lat Pulldown
3
12 reps
RPE 5
3
Goblet Squat
3
12 reps
RPE 3
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 5
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 3
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 5
7
Dead Bug
3
0.75 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 5
2
Lat Pulldown
3
12 reps
RPE 5
3
Goblet Squat
3
12 reps
RPE 3
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 5
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 3
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 5
7
Dead Bug
3
0.75 mins
RPE 5
Week 1
1 / 2 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
5
Dip (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
6
Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@6
@6
@6
Day 2
1
Swim
1 Set
20 mins
@4
Day 3
1
Step-Up (Weighted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
2
Bulgarian Split Squat (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@6
@6
3
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
4
Tibialis Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@6
@6
@6
5
Spanish Squat
1 Set
1 Set
1 Set
0.5-0.66 mins
0.5-0.66 mins
0.5-0.66 mins
@6
@6
@6
Day 4
1
Cycling
1 Set
15 mins
@6
Day 5
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
2
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
4
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
6
Hanging Knee Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
Day 6
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@5
@5
@5
2
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@5
@5
@5
3
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@3
@3
@3
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@5
@5
@5
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@3
@3
@3
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@5
@5
@5
7
Dead Bug
1 Set
1 Set
1 Set
0.75 mins
0.75 mins
0.75 mins
@5
@5
@5