RP Strength and endure
This program will help you to develop weak muscles and also develop endurance
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 1 | 10 reps | — |
| 1 | 10 reps | — | ||
| 1 | 10 reps | — | ||
| 1 | 10 reps | — | ||
| 2 | Leg Extension | 4 | 12 reps | — |
| 3 | Hip Adductor (Machine) | 4 | 12 reps | — |
| 4 | Standing Calf Raise | 1 | 5 reps | @10 |
| 5 | Overhead Tricep Extension (Cable) | 4 | 15 reps | — |
| 6 | Single Arm Tricep Extension (Cable) | 4 | 15 reps | — |
| 7 | Tricep Dip (Bodyweight) | 3 | 12 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 4 | 10 reps |
| 2 | Seated Row (Cable) | 3 | 12 reps |
| 3 | T-Bar Row | 4 | 12 reps |
| 4 | Reverse Pec Deck | 4 | 15 reps |
| 5 | Bicep Curl (Dumbbell) | 4 | 15 reps |
| 6 | Hammer Curl (Dumbbell) | 4 | 12 reps |
| 7 | Farmer's Walk (Weighted) | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 4 | 10 reps | — |
| 2 | Shoulder Press (Machine) | 4 | 15 reps | — |
| 3 | Bench Press (Dumbbell) | 4 | 15 reps | — |
| 4 | Rear Delt Fly (Dumbbell) | 3 | 20 reps | — |
| 5 | Lateral Raise (Cable) | 4 | 30 reps | — |
| 6 | Chest Fly (Cable) | 1 | 15 reps | @8 |
| 1 | 15 reps | @8 | ||
| 1 | 15 reps | @8 | ||
| 7 | Cable Crunch | 1 | 30 reps | — |
| 1 | 30 reps | — | ||
| 1 | 30 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shrug (Dumbbell) | 4 | 15 reps |
| 2 | Upright Row (Barbell) | 3 | 20 reps |
| 3 | Reverse Wrist Curl (Barbell) | 3 | 20 reps |
| 4 | Hanging Leg Raise | 4 | 15 reps |
| 5 | Cardio (LISS) | 1 | 30 min |
| 6 | Oblique Crunch | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 7 | Ring Push Up | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Thrust (Machine) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 2 | Walking Lunge | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 3 | Seated Calf Raise | 3 | 20 reps |
| 4 | Hyperextension | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 5 | Tricep Kickback | 4 | 15 reps |
| 6 | Lying Tricep Extension (Barbell) | 3 | 15 reps |
| 7 | Hip Adductor (Machine) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Pull-Up (Neutral Grip, Bodyweight) | 3 | 20 reps |
| 1B | Lat Pulldown (Close Grip) | 4 | 12 reps |
| 2 | Single Arm Row (Dumbbell) | 3 | 10 reps |
| 3 | Face Pull | 3 | 12 reps |
| 4 | Bicep Curl (EZ Bar) | 1 | 20 reps |
| 1 | 20 reps | ||
| 1 | 20 reps | ||
| 1 | 20 reps | ||
| 5 | Hammer Curl (Dumbbell) | 3 | 15 reps |
| 6 | Reverse Wrist Curl (Barbell) | 1 | 20 reps |
| 1 | 20 reps | ||
| 1 | 20 reps | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 1 | 12 reps | — | ||
| 1 | 12 reps | — | ||
| 2 | Pec Fly (Dumbbell) | 1 | 30 reps | — |
| 1 | 30 reps | — | ||
| 1 | 30 reps | — | ||
| 1 | 30 reps | — | ||
| 3 | Seated Shoulder Press (Dumbbell) | 1 | 30 reps | — |
| 1 | 30 reps | — | ||
| 1 | 30 reps | — | ||
| 1 | 30 reps | — | ||
| 4 | Lateral Raise (Dumbbell) | 4 | 25 reps | — |
| 5 | Ab Wheel | 3 | 1 min | — |
| 6 | Lying Leg Raise | 1 | 15 reps | @8 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, RP Strength and endure is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
RP Strength and endure is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
RP Strength and endure is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
