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BoostcampPNG

JV Strength + Mobility

by Joe V.
4 athletes joined

Program Description

Strength and Mobility training with 3 days of running

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 21, 2024 05:11
  • Last Edited
    Jan 07, 2025 04:55

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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ON THE BOOSTCAMP APP FOR FREE
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AppleStore
GooglePlay
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
1
10 reps
8 reps
6 reps
-
-
-
-
2
Overhead Press (Barbell)
2
4
1
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Dip (Bodyweight)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
1
10 reps
8 reps
6 reps
-
-
-
-
2
Overhead Press (Barbell)
2
4
1
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Dip (Bodyweight)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
1
10 reps
8 reps
6 reps
-
-
-
-
2
Overhead Press (Barbell)
2
4
1
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Dip (Bodyweight)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
1
10 reps
8 reps
6 reps
-
-
-
-
2
Overhead Press (Barbell)
2
4
1
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Dip (Bodyweight)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
1
10 reps
8 reps
6 reps
-
-
-
-
2
Overhead Press (Barbell)
2
4
1
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Dip (Bodyweight)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
1
10 reps
8 reps
6 reps
-
-
-
-
2
Overhead Press (Barbell)
2
4
1
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Dip (Bodyweight)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
1
10 reps
8 reps
6 reps
-
-
-
-
2
Overhead Press (Barbell)
2
4
1
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Dip (Bodyweight)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
1
10 reps
8 reps
6 reps
-
-
-
-
2
Overhead Press (Barbell)
2
4
1
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Dip (Bodyweight)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
1
10 reps
8 reps
6 reps
-
-
-
-
2
Overhead Press (Barbell)
2
4
1
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Dip (Bodyweight)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
1
10 reps
8 reps
6 reps
-
-
-
-
2
Overhead Press (Barbell)
2
4
1
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Dip (Bodyweight)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
1
10 reps
8 reps
6 reps
-
-
-
-
2
Overhead Press (Barbell)
2
4
1
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Dip (Bodyweight)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
1
10 reps
8 reps
6 reps
-
-
-
-
2
Overhead Press (Barbell)
2
4
1
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Dip (Bodyweight)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4
1
5 reps
3 reps
1 reps
-
-
-
2
Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4
1
1
5 reps
3 reps
1 reps
10 reps
-
-
-
-
2
Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
10 reps
8 reps
6 reps
-
-
-
2
Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
10 reps
8 reps
6 reps
-
-
-
2
Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
10 reps
8 reps
6 reps
-
-
-
2
Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
10 reps
8 reps
6 reps
-
-
-
2
Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
10 reps
8 reps
6 reps
-
-
-
2
Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
10 reps
8 reps
6 reps
-
-
-
2
Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
10 reps
8 reps
6 reps
-
-
-
2
Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
10 reps
8 reps
6 reps
-
-
-
2
Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
10 reps
8 reps
6 reps
-
-
-
2
Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
10 reps
8 reps
6 reps
-
-
-
2
Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Leg Extension
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5
8 reps
6 reps
-
-
2
Barbell Row
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
4
10 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5
8 reps
6 reps
-
-
2
Barbell Row
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
4
10 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5
8 reps
6 reps
-
-
2
Barbell Row
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
4
10 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5
8 reps
6 reps
-
-
2
Barbell Row
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
4
10 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5
8 reps
6 reps
-
-
2
Barbell Row
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
4
10 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5
8 reps
6 reps
-
-
2
Barbell Row
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
4
10 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5
8 reps
6 reps
-
-
2
Barbell Row
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
4
10 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5
8 reps
6 reps
-
-
2
Barbell Row
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
4
10 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5
8 reps
6 reps
-
-
2
Barbell Row
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
4
10 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5
8 reps
6 reps
-
-
2
Barbell Row
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
4
10 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5
8 reps
6 reps
-
-
2
Barbell Row
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
4
10 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5
8 reps
6 reps
-
-
2
Barbell Row
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Pulldown
4
10 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
4
10 reps
8 reps
-
-
2
Glute-Ham Raise
3
10 reps
-
3
Hamstring Curl
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Hip Thrust (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
4
10 reps
8 reps
-
-
2
Glute-Ham Raise
3
10 reps
-
3
Hamstring Curl
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Hip Thrust (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
4
10 reps
8 reps
-
-
2
Glute-Ham Raise
3
10 reps
-
3
Hamstring Curl
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Hip Thrust (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
4
10 reps
8 reps
-
-
2
Glute-Ham Raise
3
10 reps
-
3
Hamstring Curl
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Hip Thrust (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
4
10 reps
8 reps
-
-
2
Glute-Ham Raise
3
10 reps
-
3
Hamstring Curl
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Hip Thrust (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
4
10 reps
8 reps
-
-
2
Glute-Ham Raise
3
10 reps
-
3
Hamstring Curl
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Hip Thrust (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
4
10 reps
8 reps
-
-
2
Glute-Ham Raise
3
10 reps
-
3
Hamstring Curl
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Hip Thrust (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
4
10 reps
8 reps
-
-
2
Glute-Ham Raise
3
10 reps
-
3
Hamstring Curl
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Hip Thrust (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
4
10 reps
8 reps
-
-
2
Glute-Ham Raise
3
10 reps
-
3
Hamstring Curl
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Hip Thrust (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
4
10 reps
8 reps
-
-
2
Glute-Ham Raise
3
10 reps
-
3
Hamstring Curl
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Hip Thrust (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
4
10 reps
8 reps
-
-
2
Glute-Ham Raise
3
10 reps
-
3
Hamstring Curl
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Hip Thrust (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
4
10 reps
8 reps
-
-
2
Glute-Ham Raise
3
10 reps
-
3
Hamstring Curl
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Hip Thrust (Dumbbell)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
4 Sets
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
-
2
Overhead Press (Barbell)
2 Sets
4 Sets
1 Set
10 Reps
8 Reps
-
-
-
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Dip (Bodyweight)
3 Sets
10 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
Day 3
1
Deadlift (Barbell)
2 Sets
5 Sets
8 Reps
6 Reps
-
-
2
Barbell Row
3 Sets
10 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Lat Pulldown
4 Sets
10 Reps
-
5
Face Pull
3 Sets
12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
7
Hammer Curl
3 Sets
12 Reps
-
Day 4
1
Romanian Deadlift (Dumbbell)
2 Sets
4 Sets
10 Reps
8 Reps
-
-
2
Glute-Ham Raise
3 Sets
10 Reps
-
3
Hamstring Curl
3 Sets
12 Reps
-
4
Step-Up (Weighted)
3 Sets
12 Reps
-
5
Hip Thrust (Dumbbell)
3 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
4 Sets
1 Set
5 Reps
3 Reps
1 Reps
-
-
-
2
Split Squat (Dumbbell)
3 Sets
10 Reps
-
3
Leg Press
3 Sets
10 Reps
-
4
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
5
Leg Extension
3 Sets
15 Reps
-