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BoostcampPNG

CrossFit Style

by Bhavin S.

Program Description

Loose weight. Get Fit

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 06, 2025 01:41
  • Last Edited
    Oct 06, 2025 01:43
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.1%
Quadriceps
10%
Upper Back
10%
Lats
9.6%
Biceps
8.6%
Chest
8.2%
Glutes
7.8%
Hamstrings
7.4%
Abs
7.4%
Cardio
5.1%
Front Delts
4.3%
Adductors
3.3%
Calves
3.1%
Forearms
1.8%
Lower Back
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Push Up
1
AMRAP
-
3
Squat (Bodyweight)
1
AMRAP
-
4
Inverted Row
1
AMRAP
-
5
Sit Up
1
AMRAP
-
6A
Bench Press (Smith Machine)
3
5 reps
-
6B
Bicep Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Push Up
1
AMRAP
-
3
Squat (Bodyweight)
1
AMRAP
-
4
Inverted Row
1
AMRAP
-
5
Sit Up
1
AMRAP
-
6A
Bench Press (Smith Machine)
3
5 reps
-
6B
Bicep Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Push Up
1
AMRAP
-
3
Squat (Bodyweight)
1
AMRAP
-
4
Inverted Row
1
AMRAP
-
5
Sit Up
1
AMRAP
-
6A
Bench Press (Smith Machine)
3
5 reps
-
6B
Bicep Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Push Up
1
AMRAP
-
3
Squat (Bodyweight)
1
AMRAP
-
4
Inverted Row
1
AMRAP
-
5
Sit Up
1
AMRAP
-
6A
Bench Press (Smith Machine)
3
5 reps
-
6B
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Push Up
1
AMRAP
-
3
Squat (Bodyweight)
1
AMRAP
-
4
Inverted Row
1
AMRAP
-
5
Sit Up
1
AMRAP
-
6A
Bent Over Row (Barbell)
3
5 reps
-
6B
Skull Crusher (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Push Up
1
AMRAP
-
3
Squat (Bodyweight)
1
AMRAP
-
4
Inverted Row
1
AMRAP
-
5
Sit Up
1
AMRAP
-
6A
Bent Over Row (Barbell)
3
5 reps
-
6B
Skull Crusher (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Push Up
1
AMRAP
-
3
Squat (Bodyweight)
1
AMRAP
-
4
Inverted Row
1
AMRAP
-
5
Sit Up
1
AMRAP
-
6A
Bent Over Row (Barbell)
3
5 reps
-
6B
Skull Crusher (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Push Up
1
AMRAP
-
3
Squat (Bodyweight)
1
AMRAP
-
4
Inverted Row
1
AMRAP
-
5
Sit Up
1
AMRAP
-
6A
Bent Over Row (Barbell)
3
5 reps
-
6B
Skull Crusher (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Push Up
1
AMRAP
-
3
Squat (Bodyweight)
1
AMRAP
-
4
Inverted Row
1
AMRAP
-
5
Sit Up
1
AMRAP
-
6A
Squat (Smith Machine)
3
5 reps
-
6B
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Push Up
1
AMRAP
-
3
Squat (Bodyweight)
1
AMRAP
-
4
Inverted Row
1
AMRAP
-
5
Sit Up
1
AMRAP
-
6A
Squat (Smith Machine)
3
5 reps
-
6B
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Push Up
1
AMRAP
-
3
Squat (Bodyweight)
1
AMRAP
-
4
Inverted Row
1
AMRAP
-
5
Sit Up
1
AMRAP
-
6A
Squat (Smith Machine)
3
5 reps
-
6B
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Push Up
1
AMRAP
-
3
Squat (Bodyweight)
1
AMRAP
-
4
Inverted Row
1
AMRAP
-
5
Sit Up
1
AMRAP
-
6A
Squat (Smith Machine)
3
5 reps
-
6B
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Push Up
1
AMRAP
-
3
Squat (Bodyweight)
1
AMRAP
-
4
Inverted Row
1
AMRAP
-
5
Sit Up
1
AMRAP
-
6A
Lat Pulldown (Close Grip)
3
5 reps
-
6B
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Push Up
1
AMRAP
-
3
Squat (Bodyweight)
1
AMRAP
-
4
Inverted Row
1
AMRAP
-
5
Sit Up
1
AMRAP
-
6A
Lat Pulldown (Close Grip)
3
5 reps
-
6B
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Push Up
1
AMRAP
-
3
Squat (Bodyweight)
1
AMRAP
-
4
Inverted Row
1
AMRAP
-
5
Sit Up
1
AMRAP
-
6A
Lat Pulldown (Close Grip)
3
5 reps
-
6B
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Push Up
1
AMRAP
-
3
Squat (Bodyweight)
1
AMRAP
-
4
Inverted Row
1
AMRAP
-
5
Sit Up
1
AMRAP
-
6A
Lat Pulldown (Close Grip)
3
5 reps
-
6B
Tricep Pushdown (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Push Up
1
AMRAP
-
3
Squat (Bodyweight)
1
AMRAP
-
4
Inverted Row
1
AMRAP
-
5
Sit Up
1
AMRAP
-
6A
Deadlift (Deficit)
3
5 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Push Up
1
AMRAP
-
3
Squat (Bodyweight)
1
AMRAP
-
4
Inverted Row
1
AMRAP
-
5
Sit Up
1
AMRAP
-
6A
Deadlift (Deficit)
3
5 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Push Up
1
AMRAP
-
3
Squat (Bodyweight)
1
AMRAP
-
4
Inverted Row
1
AMRAP
-
5
Sit Up
1
AMRAP
-
6A
Deadlift (Deficit)
3
5 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Push Up
1
AMRAP
-
3
Squat (Bodyweight)
1
AMRAP
-
4
Inverted Row
1
AMRAP
-
5
Sit Up
1
AMRAP
-
6A
Deadlift (Deficit)
3
5 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Treadmill
1 Set
10 mins
-
2
Push Up
1 Set
AMRAP
-
3
Squat (Bodyweight)
1 Set
AMRAP
-
4
Inverted Row
1 Set
AMRAP
-
5
Sit Up
1 Set
AMRAP
-
6A
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
6B
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 2
1
Treadmill
1 Set
10 mins
-
2
Push Up
1 Set
AMRAP
-
3
Squat (Bodyweight)
1 Set
AMRAP
-
4
Inverted Row
1 Set
AMRAP
-
5
Sit Up
1 Set
AMRAP
-
6A
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
6B
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 3
1
Treadmill
1 Set
10 mins
-
2
Push Up
1 Set
AMRAP
-
3
Squat (Bodyweight)
1 Set
AMRAP
-
4
Inverted Row
1 Set
AMRAP
-
5
Sit Up
1 Set
AMRAP
-
6A
Squat (Smith Machine)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
6B
Standing Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 4
1
Treadmill
1 Set
10 mins
-
2
Push Up
1 Set
AMRAP
-
3
Squat (Bodyweight)
1 Set
AMRAP
-
4
Inverted Row
1 Set
AMRAP
-
5
Sit Up
1 Set
AMRAP
-
6A
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
6B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 5
1
Treadmill
1 Set
10 mins
-
2
Push Up
1 Set
AMRAP
-
3
Squat (Bodyweight)
1 Set
AMRAP
-
4
Inverted Row
1 Set
AMRAP
-
5
Sit Up
1 Set
AMRAP
-
6A
Deadlift (Deficit)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
6B
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-