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BoostcampPNG

Deuce’s kickass Muay Thai conditioning

by Logan
4 athletes joined

Program Description

Easy to follow, basic compounds, plyometrics, calisthenics, stretching and cardiovascular exercises.

Program Overview

  • Level
    Intermediate, Novice, Beginner, Advanced
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 13, 2025 03:37
  • Last Edited
    Feb 08, 2025 01:26
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2A
Sit Up
2
40 reps
-
2B
Plank
2
1 mins
-
3A
Kettlebell Swing
3
20 reps
-
3B
Kettlebell Clean & Press
3
20 reps
-
4
Farmer's Walk (Weighted)
2
AMRAP
-
5
Lat Pulldown
3
12+ reps
-
6
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
-
7A
Standing Shoulder Press (Dumbbell)
2
1
6-8 reps
10-12 reps
-
RPE 10
7B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
8A
Bicep Curl (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
8B
Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 9-9.5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2A
Sit Up
2
40 reps
-
2B
Plank
2
1 mins
-
3A
Kettlebell Swing
3
20 reps
-
3B
Kettlebell Clean & Press
3
20 reps
-
4
Farmer's Walk (Weighted)
2
AMRAP
-
5
Lat Pulldown
3
12+ reps
-
6
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
-
7A
Standing Shoulder Press (Dumbbell)
2
1
6-8 reps
10-12 reps
-
RPE 10
7B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
8A
Bicep Curl (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
8B
Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 9-9.5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2A
Sit Up
2
40 reps
-
2B
Plank
2
1 mins
-
3A
Kettlebell Swing
3
20 reps
-
3B
Kettlebell Clean & Press
3
20 reps
-
4
Farmer's Walk (Weighted)
2
AMRAP
-
5
Lat Pulldown
3
12+ reps
-
6
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
-
7A
Standing Shoulder Press (Dumbbell)
2
1
6-8 reps
10-12 reps
-
RPE 10
7B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
8A
Bicep Curl (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
8B
Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 9-9.5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2A
Sit Up
2
40 reps
-
2B
Plank
2
1 mins
-
3A
Kettlebell Swing
3
20 reps
-
3B
Kettlebell Clean & Press
3
20 reps
-
4
Farmer's Walk (Weighted)
2
AMRAP
-
5
Lat Pulldown
3
12+ reps
-
6
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
-
7A
Standing Shoulder Press (Dumbbell)
2
1
6-8 reps
10-12 reps
-
RPE 10
7B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
8A
Bicep Curl (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
8B
Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 9-9.5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2A
Sit Up
2
40 reps
-
2B
Plank
2
1 mins
-
3A
Kettlebell Swing
3
20 reps
-
3B
Kettlebell Clean & Press
3
20 reps
-
4
Farmer's Walk (Weighted)
2
AMRAP
-
5
Lat Pulldown
3
12+ reps
-
6
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
-
7A
Standing Shoulder Press (Dumbbell)
2
1
6-8 reps
10-12 reps
-
RPE 10
7B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
8A
Bicep Curl (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
8B
Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 9-9.5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2A
Sit Up
2
40 reps
-
2B
Plank
2
1 mins
-
3A
Kettlebell Swing
3
20 reps
-
3B
Kettlebell Clean & Press
3
20 reps
-
4
Med Ball Slam
3
10 reps
-
5
Farmer's Walk (Weighted)
2
AMRAP
-
6
Lat Pulldown
3
12+ reps
-
7
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
-
8A
Standing Shoulder Press (Dumbbell)
2
1
6-8 reps
10-12 reps
-
RPE 10
8B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
9A
Bicep Curl (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
9B
Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 9-9.5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2A
Sit Up
2
40 reps
-
2B
Plank
2
1 mins
-
3A
Kettlebell Swing
3
20 reps
-
3B
Kettlebell Clean & Press
3
20 reps
-
4
Med Ball Slam
3
10 reps
-
5
Farmer's Walk (Weighted)
2
AMRAP
-
6
Lat Pulldown
3
12+ reps
-
7
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
-
8A
Standing Shoulder Press (Dumbbell)
2
1
6-8 reps
10-12 reps
-
RPE 10
8B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
9A
Bicep Curl (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
9B
Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 9-9.5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2A
Sit Up
2
40 reps
-
2B
Plank
2
1 mins
-
3A
Kettlebell Swing
3
20 reps
-
3B
Kettlebell Clean & Press
3
20 reps
-
4
Med Ball Slam
3
10 reps
-
5
Farmer's Walk (Weighted)
2
AMRAP
-
6
Lat Pulldown
3
12+ reps
-
7
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
-
8A
Standing Shoulder Press (Dumbbell)
2
1
6-8 reps
10-12 reps
-
RPE 10
8B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
9A
Bicep Curl (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
9B
Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 9-9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
1
1
1
1
1 reps
1 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2A
Couch Stretch with Reachovers
2
1 reps
-
2B
Hamstring Stretch with Rotation
2
1 reps
-
3A
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
50%
65%
75%
3B
Jump Squat
3
5 reps
-
4A
Lateral Lunge (Weighted)
3
5 reps
-
4B
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
-
6A
Front Squat (Paused)
2
0.5 mins
-
6B
Bilateral Snapdown
2
5 reps
-
7A
Front Squat (Paused)
4
0.5 mins
-
7B
Box Jump
4
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
1
1
1
1
1 reps
1 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2A
Couch Stretch with Reachovers
2
1 reps
-
2B
Hamstring Stretch with Rotation
2
1 reps
-
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
1 reps
25%
50%
60%
75%
4A
Lateral Lunge (Weighted)
3
5 reps
-
4B
Reverse Lunge (Dumbbell)
3
10 reps
-
5A
Front Squat (Paused)
2
0.5 mins
-
5B
Bilateral Snapdown
2
5 reps
-
6A
Front Squat (Paused)
4
0.5 mins
-
6B
Box Jump
4
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
1
1
1
1
1 reps
1 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2A
Couch Stretch with Reachovers
2
1 reps
-
2B
Hamstring Stretch with Rotation
2
1 reps
-
3A
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
50%
65%
75%
3B
Jump Squat
3
5 reps
-
4A
Lateral Lunge (Weighted)
3
5 reps
-
4B
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
-
6A
Front Squat (Paused)
2
0.5 mins
-
6B
Bilateral Snapdown
2
5 reps
-
7A
Front Squat (Paused)
4
0.5 mins
-
7B
Box Jump
4
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
1
1
1
1
1 reps
1 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2A
Couch Stretch with Reachovers
2
1 reps
-
2B
Hamstring Stretch with Rotation
2
1 reps
-
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
2 reps
25%
50%
65%
75%
4A
Lateral Lunge (Weighted)
3
5 reps
-
4B
Reverse Lunge (Dumbbell)
3
10 reps
-
5A
Front Squat (Paused)
2
0.5 mins
-
5B
Bilateral Snapdown
2
5 reps
-
6A
Front Squat (Paused)
4
0.5 mins
-
6B
Box Jump
4
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
1
1
1
1
1 reps
1 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2A
Couch Stretch with Reachovers
2
1 reps
-
2B
Hamstring Stretch with Rotation
2
1 reps
-
3A
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
50%
65%
75%
3B
Jump Squat
3
5 reps
-
4A
Lateral Lunge (Weighted)
3
5 reps
-
4B
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
-
6A
Front Squat (Paused)
2
0.5 mins
-
6B
Bilateral Snapdown
2
5 reps
-
7A
Front Squat (Paused)
4
0.5 mins
-
7B
Box Jump
4
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
1
1
1
1
1 reps
1 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2A
Couch Stretch with Reachovers
2
1 reps
-
2B
Hamstring Stretch with Rotation
2
1 reps
-
3A
Squat (Barbell)
3
15 reps
50%
3B
Jump Squat
3
10 reps
-
4A
Lateral Lunge (Weighted)
3
5 reps
-
4B
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
-
6A
Front Squat (Paused)
2
0.5 mins
-
6B
Bilateral Snapdown
2
5 reps
-
7A
Front Squat (Paused)
4
0.5 mins
-
7B
Box Jump
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
1
1
1
1
1 reps
1 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2A
Couch Stretch with Reachovers
2
1 reps
-
2B
Hamstring Stretch with Rotation
2
1 reps
-
3A
Squat (Barbell)
3
15 reps
50%
3B
Jump Squat
3
10 reps
-
4A
Lateral Lunge (Weighted)
3
5 reps
-
4B
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
-
6A
Front Squat (Paused)
2
0.5 mins
-
6B
Bilateral Snapdown
2
5 reps
-
7A
Front Squat (Paused)
4
0.5 mins
-
7B
Box Jump
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
1
1
1
1
1 reps
1 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2A
Couch Stretch with Reachovers
2
1 reps
-
2B
Hamstring Stretch with Rotation
2
1 reps
-
3A
Squat (Barbell)
3
15 reps
50%
3B
Jump Squat
3
10 reps
-
4A
Lateral Lunge (Weighted)
3
5 reps
-
4B
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
-
6A
Front Squat (Paused)
2
0.5 mins
-
6B
Bilateral Snapdown
2
5 reps
-
7A
Front Squat (Paused)
4
0.5 mins
-
7B
Box Jump
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2A
Landmine Twist
3
20 reps
-
2B
Lateral Lunge (Weighted)
3
20 reps
-
3A
Lunge (Dumbbell)
2
10 reps
-
3B
Jump Switch Lunge
2
6 reps
-
4
Single Leg Plate Hop
3
1 mins
-
5
Skater Hop
3
20+ reps
-
6A
Alternating Lateral Ball Slams
2
20 reps
-
6B
Burpee
2
10 reps
-
6C
Box Jump
2
5 reps
-
7
Sit Up
2
40 reps
-
8
Face Pull
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2A
Landmine Twist
3
20 reps
-
2B
Lateral Lunge (Weighted)
3
20 reps
-
3A
Lunge (Dumbbell)
2
10 reps
-
3B
Jump Switch Lunge
2
6 reps
-
4
Single Leg Plate Hop
3
1 mins
-
5
Skater Hop
3
20+ reps
-
6A
Alternating Lateral Ball Slams
2
20 reps
-
6B
Burpee
2
10 reps
-
6C
Box Jump
2
5 reps
-
7
Sit Up
2
40 reps
-
8
Face Pull
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2A
Landmine Twist
3
20 reps
-
2B
Lateral Lunge (Weighted)
3
20 reps
-
3A
Lunge (Dumbbell)
2
10 reps
-
3B
Jump Switch Lunge
2
6 reps
-
4
Single Leg Plate Hop
3
1 mins
-
5
Skater Hop
3
20+ reps
-
6A
Alternating Lateral Ball Slams
2
20 reps
-
6B
Burpee
2
10 reps
-
6C
Box Jump
2
5 reps
-
7
Sit Up
2
40 reps
-
8
Face Pull
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2A
Landmine Twist
3
20 reps
-
2B
Lateral Lunge (Weighted)
3
20 reps
-
3A
Lunge (Dumbbell)
2
10 reps
-
3B
Jump Switch Lunge
2
6 reps
-
4
Single Leg Plate Hop
3
1 mins
-
5
Skater Hop
3
20+ reps
-
6A
Alternating Lateral Ball Slams
2
20 reps
-
6B
Burpee
2
10 reps
-
6C
Box Jump
2
5 reps
-
7
Sit Up
2
40 reps
-
8
Face Pull
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2A
Landmine Twist
3
20 reps
-
2B
Lateral Lunge (Weighted)
3
20 reps
-
3A
Lunge (Dumbbell)
2
10 reps
-
3B
Jump Switch Lunge
2
6 reps
-
4
Single Leg Plate Hop
3
1 mins
-
5
Skater Hop
3
20+ reps
-
6A
Alternating Lateral Ball Slams
2
20 reps
-
6B
Burpee
2
10 reps
-
6C
Box Jump
2
5 reps
-
7
Sit Up
2
40 reps
-
8
Face Pull
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 6
2A
Landmine Twist
3
20 reps
-
2B
Lateral Lunge (Weighted)
3
20 reps
-
3A
Lunge (Dumbbell)
2
10 reps
-
3B
Jump Switch Lunge
2
6 reps
-
4
Single Leg Plate Hop
3
1 mins
-
5
Skater Hop
3
20+ reps
-
6A
Alternating Lateral Ball Slams
2
20 reps
-
6B
Burpee
2
10 reps
-
6C
Box Jump
2
5 reps
-
7
Sit Up
2
40 reps
-
8
Face Pull
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 6
2A
Landmine Twist
3
20 reps
-
2B
Lateral Lunge (Weighted)
3
20 reps
-
3A
Lunge (Dumbbell)
2
10 reps
-
3B
Jump Switch Lunge
2
6 reps
-
4
Single Leg Plate Hop
3
1 mins
-
5
Skater Hop
3
20+ reps
-
6A
Alternating Lateral Ball Slams
2
20 reps
-
6B
Burpee
2
10 reps
-
6C
Box Jump
2
5 reps
-
7
Sit Up
2
40 reps
-
8
Face Pull
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 6
2A
Landmine Twist
3
20 reps
-
2B
Lateral Lunge (Weighted)
3
20 reps
-
3A
Lunge (Dumbbell)
2
10 reps
-
3B
Jump Switch Lunge
2
6 reps
-
4
Single Leg Plate Hop
3
1 mins
-
5
Skater Hop
3
20+ reps
-
6A
Alternating Lateral Ball Slams
2
20 reps
-
6B
Burpee
2
10 reps
-
6C
Box Jump
2
5 reps
-
7
Sit Up
2
40 reps
-
8
Face Pull
2
15 reps
-
Week 1
1 / 8 Weeks
Day 2
1
100m Sprint
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
@6
@7
@8
@9
@10
2A
Couch Stretch with Reachovers
2 Sets
1 Reps
-
2B
Hamstring Stretch with Rotation
2 Sets
1 Reps
-
3A
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
50%
65%
75%
3B
Jump Squat
3 Sets
5 Reps
-
4A
Lateral Lunge (Weighted)
3 Sets
5 Reps
-
4B
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
-
5
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6.5
-
6A
Front Squat (Paused)
2 Sets
0.5 mins
-
6B
Bilateral Snapdown
2 Sets
5 Reps
-
7A
Front Squat (Paused)
4 Sets
0.5 mins
-
7B
Box Jump
4 Sets
1 Reps
-
Day 1
1
Push Up
3 Sets
20 Reps
-
2A
Sit Up
2 Sets
40 Reps
-
2B
Plank
2 Sets
1 mins
-
3A
Kettlebell Swing
3 Sets
20 Reps
-
3B
Kettlebell Clean & Press
3 Sets
20 Reps
-
4
Farmer's Walk (Weighted)
2 Sets
AMRAP
-
5
Lat Pulldown
3 Sets
12+ Reps
-
6
Bent Over Row (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7-8
-
7A
Standing Shoulder Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
10-12 Reps
-
@10
7B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
8A
Bicep Curl (Dumbbell)
1 Set
1 Set
AMRAP
AMRAP
@8
@10
8B
Tricep Extension (Cable)
1 Set
1 Set
AMRAP
AMRAP
@9-9.5
-
Day 3
1
Run
1 Set
30 mins
-
2A
Landmine Twist
3 Sets
20 Reps
-
2B
Lateral Lunge (Weighted)
3 Sets
20 Reps
-
3A
Lunge (Dumbbell)
2 Sets
10 Reps
-
3B
Jump Switch Lunge
2 Sets
6 Reps
-
4
Single Leg Plate Hop
3 Sets
1 mins
-
5
Skater Hop
3 Sets
20+ Reps
-
6A
Alternating Lateral Ball Slams
2 Sets
20 Reps
-
6B
Burpee
2 Sets
10 Reps
-
6C
Box Jump
2 Sets
5 Reps
-
7
Sit Up
2 Sets
40 Reps
-
8
Face Pull
2 Sets
15 Reps
-