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To Failure

by Nate Floress (Captain Doober)

Program Description

Reach healthy habits of lifting to Failure after a warmup set or two.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 13, 2024 07:01
  • Last Edited
    Jun 13, 2024 07:20
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Ppress (Low Incline)
1
1
8-10 reps
6-10 reps
-
-
2
Standing Shoulder Press (Dumbbell)
1
1
8-10 reps
6-10 reps
-
-
3
Skull Crusher
1
1
8-10 reps
6-10 reps
-
-
4
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
6-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Ppress (Low Incline)
1
1
8-10 reps
6-10 reps
-
-
2
Standing Shoulder Press (Dumbbell)
1
1
8-10 reps
6-10 reps
-
-
3
Skull Crusher
1
1
8-10 reps
6-10 reps
-
-
4
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
6-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Ppress (Low Incline)
1
1
8-10 reps
6-10 reps
-
-
2
Standing Shoulder Press (Dumbbell)
1
1
8-10 reps
6-10 reps
-
-
3
Skull Crusher
1
1
8-10 reps
6-10 reps
-
-
4
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
6-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Ppress (Low Incline)
1
1
8-10 reps
6-10 reps
-
-
2
Standing Shoulder Press (Dumbbell)
1
1
8-10 reps
6-10 reps
-
-
3
Skull Crusher
1
1
8-10 reps
6-10 reps
-
-
4
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
6-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Ppress (Low Incline)
1
1
8-10 reps
6-10 reps
-
-
2
Standing Shoulder Press (Dumbbell)
1
1
8-10 reps
6-10 reps
-
-
3
Skull Crusher
1
1
8-10 reps
6-10 reps
-
-
4
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
6-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Ppress (Low Incline)
1
1
8-10 reps
6-10 reps
-
-
2
Standing Shoulder Press (Dumbbell)
1
1
8-10 reps
6-10 reps
-
-
3
Skull Crusher
1
1
8-10 reps
6-10 reps
-
-
4
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
6-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Ppress (Low Incline)
1
1
8-10 reps
6-10 reps
-
-
2
Standing Shoulder Press (Dumbbell)
1
1
8-10 reps
6-10 reps
-
-
3
Skull Crusher
1
1
8-10 reps
6-10 reps
-
-
4
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
6-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Ppress (Low Incline)
1
1
8-10 reps
6-10 reps
-
-
2
Standing Shoulder Press (Dumbbell)
1
1
8-10 reps
6-10 reps
-
-
3
Skull Crusher
1
1
8-10 reps
6-10 reps
-
-
4
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
6-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Ppress (Low Incline)
1
1
8-10 reps
6-10 reps
-
-
2
Standing Shoulder Press (Dumbbell)
1
1
8-10 reps
6-10 reps
-
-
3
Skull Crusher
1
1
8-10 reps
6-10 reps
-
-
4
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
6-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Ppress (Low Incline)
1
1
8-10 reps
6-10 reps
-
-
2
Standing Shoulder Press (Dumbbell)
1
1
8-10 reps
6-10 reps
-
-
3
Skull Crusher
1
1
8-10 reps
6-10 reps
-
-
4
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
6-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Ppress (Low Incline)
1
1
8-10 reps
6-10 reps
-
-
2
Standing Shoulder Press (Dumbbell)
1
1
8-10 reps
6-10 reps
-
-
3
Skull Crusher
1
1
8-10 reps
6-10 reps
-
-
4
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
6-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Ppress (Low Incline)
1
1
8-10 reps
6-10 reps
-
-
2
Standing Shoulder Press (Dumbbell)
1
1
8-10 reps
6-10 reps
-
-
3
Skull Crusher
1
1
8-10 reps
6-10 reps
-
-
4
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
6-10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
-
2
Squat (Barbell)
2
10-15 reps
-
3
Seated Calf Raise
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
-
2
Squat (Barbell)
2
10-15 reps
-
3
Seated Calf Raise
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
-
2
Squat (Barbell)
2
10-15 reps
-
3
Seated Calf Raise
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
-
2
Squat (Barbell)
2
10-15 reps
-
3
Seated Calf Raise
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
-
2
Squat (Barbell)
2
10-15 reps
-
3
Seated Calf Raise
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
-
2
Squat (Barbell)
2
10-15 reps
-
3
Seated Calf Raise
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
-
2
Squat (Barbell)
2
10-15 reps
-
3
Seated Calf Raise
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
-
2
Squat (Barbell)
2
10-15 reps
-
3
Seated Calf Raise
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
-
2
Squat (Barbell)
2
10-15 reps
-
3
Seated Calf Raise
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
-
2
Squat (Barbell)
2
10-15 reps
-
3
Seated Calf Raise
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
-
2
Squat (Barbell)
2
10-15 reps
-
3
Seated Calf Raise
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
-
2
Squat (Barbell)
2
10-15 reps
-
3
Seated Calf Raise
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Bicep Curl (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Bicep Curl (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Bicep Curl (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Bicep Curl (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Bicep Curl (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Bicep Curl (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Bicep Curl (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Bicep Curl (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Bicep Curl (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Bicep Curl (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Bicep Curl (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Bicep Curl (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
-
2
Hip Thrust (Barbell)
2
10-15 reps
-
3
Lying Leg Curl
2
10-15 reps
-
4
Seated Calf Raise
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
-
2
Hip Thrust (Barbell)
2
10-15 reps
-
3
Lying Leg Curl
2
10-15 reps
-
4
Seated Calf Raise
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
-
2
Hip Thrust (Barbell)
2
10-15 reps
-
3
Lying Leg Curl
2
10-15 reps
-
4
Seated Calf Raise
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
-
2
Hip Thrust (Barbell)
2
10-15 reps
-
3
Lying Leg Curl
2
10-15 reps
-
4
Seated Calf Raise
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
-
2
Hip Thrust (Barbell)
2
10-15 reps
-
3
Lying Leg Curl
2
10-15 reps
-
4
Seated Calf Raise
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
-
2
Hip Thrust (Barbell)
2
10-15 reps
-
3
Lying Leg Curl
2
10-15 reps
-
4
Seated Calf Raise
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
-
2
Hip Thrust (Barbell)
2
10-15 reps
-
3
Lying Leg Curl
2
10-15 reps
-
4
Seated Calf Raise
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
-
2
Hip Thrust (Barbell)
2
10-15 reps
-
3
Lying Leg Curl
2
10-15 reps
-
4
Seated Calf Raise
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
-
2
Hip Thrust (Barbell)
2
10-15 reps
-
3
Lying Leg Curl
2
10-15 reps
-
4
Seated Calf Raise
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
-
2
Hip Thrust (Barbell)
2
10-15 reps
-
3
Lying Leg Curl
2
10-15 reps
-
4
Seated Calf Raise
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
-
2
Hip Thrust (Barbell)
2
10-15 reps
-
3
Lying Leg Curl
2
10-15 reps
-
4
Seated Calf Raise
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
-
2
Hip Thrust (Barbell)
2
10-15 reps
-
3
Lying Leg Curl
2
10-15 reps
-
4
Seated Calf Raise
2
12-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Ppress (Low Incline)
1 Set
1 Set
8-10 Reps
6-10 Reps
-
-
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
8-10 Reps
6-10 Reps
-
-
3
Skull Crusher
1 Set
1 Set
8-10 Reps
6-10 Reps
-
-
4
Rear Delt Fly (Dumbbell)
1 Set
1 Set
8-10 Reps
6-10 Reps
-
-
Day 2
1
Leg Extension
2 Sets
10-15 Reps
-
2
Squat (Barbell)
2 Sets
10-15 Reps
-
3
Seated Calf Raise
2 Sets
12-20 Reps
-
Day 3
1
Lat Pulldown (Close Grip)
2 Sets
6-10 Reps
-
2
Seated Row (Cable)
2 Sets
6-10 Reps
-
3
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
-
Day 4
1
Deadlift (Barbell)
2 Sets
6-10 Reps
-
2
Hip Thrust (Barbell)
2 Sets
10-15 Reps
-
3
Lying Leg Curl
2 Sets
10-15 Reps
-
4
Seated Calf Raise
2 Sets
12-20 Reps
-