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Strength/endurance/hypertrophy

by Colton G.

Program Description

The purpose of this program is to conserve a busy lifestyle and still be able to hit the gym effectively for athleticism and physique. The program is 4 days a week for 5 weeks; each workout lasting around an hour. It contains many different compound movements, muscle isolations, and cardio that I found that I like. The 5th week is a de-load week. Tweak any of it to your desire! Once the program is ran through, repeat with heavier weight or more reps. As labeled, this program mainly focuses on strength, endurance and hypertrophy in that order. Meaning this is mainly strength training and endurance, although you can achieve swol. This program isn’t perfect, so be aware and listen to your body and make changes if needed.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Athletics, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 10, 2025 08:07
  • Last Edited
    Aug 10, 2025 08:57
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
5 reps
RPE 8.5
2
Incline Chest Press (Machine)
4
8 reps
RPE 6.5
3
Push Up
3
10 reps
RPE 6.5
4
Seated Military Press (Smith Machine)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 6.5
6
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Overhead Press (Dumbbell)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
4
Chest Fly (Cable)
3
12 reps
RPE 7
5
Lateral Raise (Cable)
4
15 reps
RPE 6.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
7
Tricep Kickback
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6 reps
RPE 9
2
Incline Chest Press (Machine)
3
10 reps
RPE 8
3
Shoulder Press (Machine)
3
8 reps
RPE 9.5
4
Landmine Press
4
6 reps
RPE 8
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Overhead Press (Dumbbell)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
4
Seated Dip (Machine)
3
12 reps
RPE 7.5
5
Lateral Raise (Cable)
4
15 reps
RPE 6.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
7
Tricep Kickback
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 6.5
2
Pull-Up (Bodyweight)
3
6 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 8
2
Jump Squat
2
10 reps
RPE 7.5
3
Hanging Leg Raise
3
10 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 7
5
Sit Up
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6 reps
RPE 9.5
2
Chest Supported Row (Machine)
4
10 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 8
4
Shrug (Dumbbell)
3
8 reps
RPE 9
5
Face Pull
3
15 reps
RPE 7.5
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 7.5
7
Hammer Curl (Cable)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6.5
2
Lunge (Dumbbell)
3
12 reps
-
3
Farmer's Walk (Weighted)
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
10 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 8
3
Shrug (Barbell)
3
8 reps
RPE 8.5
4
Face Pull
3
15 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7.5
6
Hammer Curl (Cable)
3
12 reps
RPE 7.5
7
Back Extension
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6.5
3
Walking Lunge
2
12 reps
RPE 6
4
Standing Calf Raise
2
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
4 reps
RPE 8.5
2
Split Squat (Dumbbell)
3
8 reps
RPE 7.5
3
Goblet Squat
4
15 reps
RPE 6.5
4
Step-Up (Weighted)
3
10 reps
RPE 6.5
5
Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7.5
2A
Jump Squat
2
15 reps
-
2B
Push Up
2
20 reps
-
2C
Mountain Climber
2
30 reps
-
3
Plank
1
2.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 10
2
Goblet Squat
3
10 reps
RPE 7
3
Split Squat (Smith Machine)
4
15 reps
RPE 7.5
4
Seated Hamstring Curl
3
10 reps
RPE 7.5
5
Single Arm Farmer Carry
4
2 mins
RPE 8
6
Calf Raise (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7.5
2A
Jump Squat
2
15 reps
-
2B
Push Up
2
20 reps
-
2C
Mountain Climber
2
30 reps
-
3
Plank
1
2.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Plank
2
1 mins
RPE 6.5
2
Plank
1
1 mins
-
3
Hanging Leg Raise
2
10 reps
RPE 6.5
4
Bird Dog
2
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 9.5
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8.5
4
Upright Row (Barbell)
3
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 7.5
6
Spider Curl
3
8 reps
RPE 9
7
Wrist Curls
2
AMRAP
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 6.5
3
Walking Lunge
3
12 reps
RPE 6
4
Leg Press
3
10 reps
RPE 8.5
5
Seated Calf Raise
4
20 reps
RPE 7.5
6
Standing Calf Raise
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
RPE 9.5
2
Dumbbell Row
3
8 reps
RPE 8.5
3
Face Pull
3
15 reps
RPE 7.5
4
Spider Curl
3
8 reps
RPE 9.5
5
21s (EZ Bar)
1
AMRAP
-
6
Hanging Leg Raise
3
10 reps
RPE 8
7
Wrist Curls
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 6.5
3
Leg Press
3
10 reps
RPE 8.5
4
Leg Curl
3
10 reps
RPE 8
5
Seated Calf Raise
4
20 reps
RPE 7.5
6
Standing Calf Raise
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 7
2
Push Up
3
12 reps
RPE 6.5
3
Inverted Row
3
10 reps
RPE 6.5
4
Light Jog
1
5 mins
-
5
Farmer's Walk (Weighted)
3
10 reps
RPE 7
Week 1
1 / 5 Weeks
Day 2
1
Run
1 Set
20 mins
@8
2
Jump Squat
2 Sets
10 Reps
@7.5
3
Hanging Leg Raise
3 Sets
10 Reps
@8
4
Russian Twist (Dumbbell)
3 Sets
20 Reps
@7
5
Sit Up
3 Sets
10 Reps
@7
Day 3
1
Clean Deadlift
4 Sets
4 Reps
@8.5
2
Split Squat (Dumbbell)
3 Sets
8 Reps
@7.5
3
Goblet Squat
4 Sets
15 Reps
@6.5
4
Step-Up (Weighted)
3 Sets
10 Reps
@6.5
5
Leg Curl
3 Sets
10 Reps
@8
Day 1
1
Chest Press (Machine)
4 Sets
5 Reps
@8.5
2
Incline Chest Press (Machine)
4 Sets
8 Reps
@6.5
3
Push Up
3 Sets
10 Reps
@6.5
4
Seated Military Press (Smith Machine)
3 Sets
10 Reps
@8
5
Lateral Raise (Cable)
3 Sets
15 Reps
@6.5
6
Tricep Rope Push Down (Cable)
2 Sets
AMRAP
@9
Day 4
1
Pull-Up (Bodyweight)
4 Sets
8 Reps
@9.5
2
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@7.5
3
Seated Row (Cable)
3 Sets
10 Reps
@8.5
4
Upright Row (Barbell)
3 Sets
8 Reps
@8
5
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@7.5
6
Spider Curl
3 Sets
8 Reps
@9
7
Wrist Curls
2 Sets
AMRAP
@8.5