logo
BoostcampPNG

CrossFit Style

by Bhavin S.
6 athletes joined

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
    Dec 04, 2025 12:01

Summary

Unleash your inner athlete with this 4-week CrossFit Style program designed for those ready to push their limits! Committing to 5 days a week, you'll engage in a dynamic mix of cardio, bodyweight exercises, and strength training, including supersets that challenge your endurance and power. Each session emphasizes full-body movements, ensuring balanced development and functional strength. Get ready to sweat, grow stronger, and redefine your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.4%
Quadriceps
9%
Glutes
9%
Hamstrings
9%
Upper Back
9%
Lats
9%
Abs
8.6%
Biceps
7.3%
Chest
6.5%
Front Delts
6.5%
Cardio
4.1%
Forearms
3.7%
Adductors
3.3%
Calves
2.4%
Lower Back
1.2%
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
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
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
-
-
-