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Jael’s total body strength and conditioning

by Michelle C.
2 athletes joined

Program Description

If you’re looking to shed body fat and build muscle this program is designed with you in mind! The program is beginner and athlete friendly with built in modifications to suit your needs. You will need a barbell and dumbbells.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 29, 2024 01:17
  • Last Edited
    Oct 28, 2024 09:45
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
20 reps
-
2
Squat (Bodyweight)
1
20 reps
-
3
Glute Bridge (Bodyweight)
1
20 reps
-
5
Jump Squat
1
25 reps
-
6A
Romanian Deadlift (Barbell)
2
12 reps
RPE 6.5
6B
Sumo Deadlift (Barbell)
3
10 reps
RPE 6.5
6C
Good Morning
2
10 reps
RPE 6.5
7
Jump Squat
1
25 reps
-
8A
Bent Over Row (Dumbbell)
2
12 reps
RPE 7
8B
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
9
Cardio
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
20 reps
-
2
Squat (Bodyweight)
1
20 reps
-
3
Glute Bridge (Bodyweight)
1
20 reps
-
5
Jump Squat
1
25 reps
-
6A
Romanian Deadlift (Barbell)
2
12 reps
RPE 7
6B
Sumo Deadlift (Barbell)
3
10 reps
RPE 7
6C
Good Morning
2
10 reps
RPE 7
7
Jump Squat
1
25 reps
-
8A
Bent Over Row (Dumbbell)
2
12 reps
RPE 7
8B
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
9
Cardio
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
20 reps
-
2
Squat (Bodyweight)
1
20 reps
-
3
Glute Bridge (Bodyweight)
1
20 reps
-
5
Jump Squat
1
25 reps
-
6A
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
6B
Sumo Deadlift (Barbell)
3
8 reps
RPE 7.5
6C
Good Morning
2
10 reps
RPE 7.5
7
Jump Squat
1
25 reps
-
8A
Bent Over Row (Dumbbell)
2
12 reps
RPE 7
8B
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
9
Cardio
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
20 reps
-
2
Squat (Bodyweight)
1
20 reps
-
3
Glute Bridge (Bodyweight)
1
20 reps
-
5
Jump Squat
1
25 reps
-
6A
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
6B
Sumo Deadlift (Barbell)
3
8 reps
RPE 8
6C
Good Morning
2
10 reps
RPE 7
7
Jump Squat
1
25 reps
-
8A
Bent Over Row (Dumbbell)
2
12 reps
RPE 7
8B
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
9
Cardio
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
20 reps
-
2
Squat (Bodyweight)
3
20 reps
-
3
Glute Bridge (Bodyweight)
3
20 reps
-
5
Jump Squat
1
25 reps
-
6A
Romanian Deadlift (Barbell)
2
10 reps
RPE 6.5
6B
Sumo Deadlift (Barbell)
2
10 reps
RPE 6.5
6C
Good Morning
2
10 reps
RPE 6.5
7
Jump Squat
1
25 reps
-
8A
Bent Over Row (Dumbbell)
2
12 reps
RPE 7
8B
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
9
Cardio
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
20 reps
-
2
Squat (Bodyweight)
1
20 reps
-
3
Glute Bridge (Bodyweight)
1
20 reps
-
5
Jump Squat
1
25 reps
-
6A
Romanian Deadlift (Barbell)
2
12 reps
RPE 6.5
6B
Sumo Deadlift (Barbell)
3
10 reps
RPE 6.5
6C
Good Morning
2
10 reps
RPE 6.5
7
Jump Squat
1
25 reps
-
8A
Bent Over Row (Dumbbell)
2
12 reps
RPE 7
8B
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
9
Cardio
1
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
-
1B
Dips Between Chairs
2
10 reps
-
1C
Y Raise
2
10 reps
-
2A
Bench Press (Wide Grip)
4
8 reps
RPE 6.5
2B
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
2C
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
2D
Chest Fly (Dumbbell)
3
12 reps
RPE 7
3A
Jumping Jack
3
30 reps
RPE 8
3B
Lateral Jump
3
20 reps
RPE 8
3C
Jog
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
-
1B
Dips Between Chairs
2
10 reps
-
1C
Y Raise
2
10 reps
-
2A
Bench Press (Wide Grip)
4
8 reps
RPE 7
2B
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
2C
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
2D
Chest Fly (Dumbbell)
3
12 reps
RPE 7
3A
Jumping Jack
3
30 reps
RPE 8
3B
Lateral Jump
3
20 reps
RPE 8
3C
Jog
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
-
1B
Dips Between Chairs
2
10 reps
-
1C
Y Raise
2
10 reps
-
2A
Bench Press (Wide Grip)
4
8 reps
RPE 6.5
2B
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
2C
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
2D
Chest Fly (Dumbbell)
3
12 reps
RPE 7
3A
Jumping Jack
3
30 reps
RPE 8
3B
Lateral Jump
3
20 reps
RPE 8
3C
Jog
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
-
1B
Dips Between Chairs
2
10 reps
-
1C
Y Raise
2
10 reps
-
2A
Bench Press (Wide Grip)
4
8 reps
RPE 8
2B
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
2C
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
2D
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3A
Jumping Jack
3
30 reps
RPE 8
3B
Lateral Jump
3
20 reps
RPE 8
3C
Jog
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
-
1B
Dips Between Chairs
2
10 reps
-
1C
Y Raise
2
10 reps
-
2A
Bench Press (Wide Grip)
3
8 reps
RPE 6.5
2B
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 7
2C
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
2D
Chest Fly (Dumbbell)
2
12 reps
RPE 7
3A
Jumping Jack
3
30 reps
RPE 8
3B
Lateral Jump
3
20 reps
RPE 8
3C
Jog
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
-
1B
Dips Between Chairs
2
10 reps
-
1C
Y Raise
2
10 reps
-
2A
Bench Press (Wide Grip)
4
8 reps
RPE 6.5
2B
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
2C
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
2D
Chest Fly (Dumbbell)
3
12 reps
RPE 7
3A
Jumping Jack
3
30 reps
RPE 8
3B
Lateral Jump
3
20 reps
RPE 8
3C
Jog
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 6.5
1B
Hip Thrust (Barbell)
2
12 reps
RPE 7
1C
Split Squat (Dumbbell)
2
12 reps
RPE 7
2A
Lateral Lunge
2
12 reps
RPE 7
2B
Goblet Squat
3
12 reps
RPE 7
2C
Step-Up (Weighted)
2
10 reps
RPE 7
3A
Cardio
1
20 mins
-
4
Reverse Plank
2
1 mins
-
5
Lying Leg Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 7
1B
Hip Thrust (Barbell)
2
12 reps
RPE 7
1C
Split Squat (Dumbbell)
2
12 reps
RPE 7
2A
Lateral Lunge
2
12 reps
RPE 7
2B
Goblet Squat
3
12 reps
RPE 7
2C
Step-Up (Weighted)
2
10 reps
RPE 7
3A
Cardio
1
20 mins
-
4
Reverse Plank
2
1 mins
-
5
Lying Leg Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 7.5
1B
Hip Thrust (Barbell)
2
12 reps
RPE 8
1C
Split Squat (Dumbbell)
3
12 reps
RPE 8
2A
Lateral Lunge
2
12 reps
RPE 8
2B
Goblet Squat
3
12 reps
RPE 8
2C
Step-Up (Weighted)
2
10 reps
RPE 7
3A
Cardio
1
20 mins
-
4
Reverse Plank
2
1 mins
-
5
Lying Leg Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
RPE 8
1B
Hip Thrust (Barbell)
3
12 reps
RPE 7
1C
Split Squat (Dumbbell)
3
12 reps
RPE 7
2A
Lateral Lunge
3
12 reps
RPE 7
2B
Goblet Squat
3
12 reps
RPE 7
2C
Step-Up (Weighted)
2
10 reps
RPE 7
3A
Cardio
1
20 mins
-
4
Reverse Plank
2
1 mins
-
5
Lying Leg Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
RPE 6.5
1B
Hip Thrust (Barbell)
2
12 reps
RPE 7
1C
Split Squat (Dumbbell)
2
12 reps
RPE 7
2A
Lateral Lunge
2
12 reps
RPE 7
2B
Goblet Squat
3
12 reps
RPE 7
2C
Step-Up (Weighted)
2
10 reps
RPE 7
3A
Cardio
1
20 mins
-
4
Reverse Plank
2
1 mins
-
5
Lying Leg Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 6.5
1B
Hip Thrust (Barbell)
2
12 reps
RPE 7
1C
Split Squat (Dumbbell)
2
12 reps
RPE 7
2A
Lateral Lunge
2
12 reps
RPE 7
2B
Goblet Squat
3
12 reps
RPE 7
2C
Step-Up (Weighted)
2
10 reps
RPE 7
3A
Cardio
1
20 mins
-
4
Reverse Plank
2
1 mins
-
5
Lying Leg Raise
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
10 reps
RPE 6.5
1B
Dumbbell Bench Pullover
3
10 reps
RPE 7
1C
Skull Crusher
3
10 reps
RPE 7
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
2B
Military Press (Barbell)
3
10 reps
RPE 7
2C
Hammer Curl
3
10 reps
RPE 7
3A
Farmer's Walk (Weighted)
3
50 reps
RPE 7
3B
Snatch (Dumbbell)
3
10 reps
RPE 7
3C
Jog
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
10 reps
RPE 7
1B
Dumbbell Bench Pullover
3
10 reps
RPE 7
1C
Skull Crusher
3
10 reps
RPE 7
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
2B
Military Press (Barbell)
3
10 reps
RPE 7
2C
Hammer Curl
3
10 reps
RPE 7
3A
Farmer's Walk (Weighted)
3
50 reps
RPE 7
3B
Snatch (Dumbbell)
3
10 reps
RPE 7
3C
Jog
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8 reps
RPE 7.5
1B
Dumbbell Bench Pullover
3
10 reps
RPE 8
1C
Skull Crusher
3
10 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Military Press (Barbell)
3
10 reps
RPE 7
2C
Hammer Curl
3
10 reps
RPE 7
3A
Farmer's Walk (Weighted)
3
50 reps
RPE 7
3B
Snatch (Dumbbell)
3
10 reps
RPE 7
3C
Jog
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
10 reps
RPE 8
1B
Dumbbell Bench Pullover
2
1
10 reps
10 reps
RPE 7
RPE 8
1C
Skull Crusher
2
1
10 reps
10 reps
RPE 7
RPE 8
2A
Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
2B
Military Press (Barbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
2C
Hammer Curl
2
1
10 reps
10 reps
RPE 7
RPE 8
3A
Farmer's Walk (Weighted)
3
50 reps
RPE 7
3B
Snatch (Dumbbell)
3
10 reps
RPE 7
3C
Jog
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
10 reps
RPE 6.5
1B
Dumbbell Bench Pullover
3
10 reps
RPE 7
1C
Skull Crusher
3
10 reps
RPE 7
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
2B
Military Press (Barbell)
3
10 reps
RPE 7
2C
Hammer Curl
3
10 reps
RPE 7
3A
Farmer's Walk (Weighted)
3
50 reps
RPE 7
3B
Snatch (Dumbbell)
3
10 reps
RPE 7
3C
Jog
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
10 reps
RPE 6.5
1B
Dumbbell Bench Pullover
3
10 reps
RPE 7
1C
Skull Crusher
3
10 reps
RPE 7
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
2B
Military Press (Barbell)
3
10 reps
RPE 7
2C
Hammer Curl
3
10 reps
RPE 7
3A
Farmer's Walk (Weighted)
3
50 reps
RPE 7
3B
Snatch (Dumbbell)
3
10 reps
RPE 7
3C
Jog
3
1 mins
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Walking Lunge
1 Set
20 Reps
-
2
Squat (Bodyweight)
1 Set
20 Reps
-
3
Glute Bridge (Bodyweight)
1 Set
20 Reps
-
5
Jump Squat
1 Set
25 Reps
-
6A
Romanian Deadlift (Barbell)
2 Sets
12 Reps
@6.5
6B
Sumo Deadlift (Barbell)
3 Sets
10 Reps
@6.5
6C
Good Morning
2 Sets
10 Reps
@6.5
7
Jump Squat
1 Set
25 Reps
-
8A
Bent Over Row (Dumbbell)
2 Sets
12 Reps
@7
8B
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@7
9
Cardio
1 Set
20 mins
@8
Day 2
1A
Push Up
2 Sets
10 Reps
-
1B
Dips Between Chairs
2 Sets
10 Reps
-
1C
Y Raise
2 Sets
10 Reps
-
2A
Bench Press (Wide Grip)
4 Sets
8 Reps
@6.5
2B
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7
2C
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
2D
Chest Fly (Dumbbell)
3 Sets
12 Reps
@7
3A
Jumping Jack
3 Sets
30 Reps
@8
3B
Lateral Jump
3 Sets
20 Reps
@8
3C
Jog
3 Sets
1 mins
@8
Day 3
1A
Squat (Barbell)
4 Sets
8 Reps
@6.5
1B
Hip Thrust (Barbell)
2 Sets
12 Reps
@7
1C
Split Squat (Dumbbell)
2 Sets
12 Reps
@7
2A
Lateral Lunge
2 Sets
12 Reps
@7
2B
Goblet Squat
3 Sets
12 Reps
@7
2C
Step-Up (Weighted)
2 Sets
10 Reps
@7
3A
Cardio
1 Set
20 mins
-
4
Reverse Plank
2 Sets
1 mins
-
5
Lying Leg Raise
2 Sets
10 Reps
-
Day 4
1A
Bench Press (Dumbbell)
3 Sets
10 Reps
@6.5
1B
Dumbbell Bench Pullover
3 Sets
10 Reps
@7
1C
Skull Crusher
3 Sets
10 Reps
@7
2A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
2B
Military Press (Barbell)
3 Sets
10 Reps
@7
2C
Hammer Curl
3 Sets
10 Reps
@7
3A
Farmer's Walk (Weighted)
3 Sets
50 Reps
@7
3B
Snatch (Dumbbell)
3 Sets
10 Reps
@7
3C
Jog
3 Sets
1 mins
@8