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BoostcampPNG

12 Week Conditioning

by Josiah M.
14 athletes joined

Program Description

Designed to build muscle movement patterns, tendon and ligament strength, and create the habit of regular resistance training No

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Nov 04, 2024 01:12
  • Last Edited
    Dec 06, 2024 11:19
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Floor Press (Dumbbell)
1
10 reps
RPE 7
3
Goblet Squat
1
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 7
5
Split Squat (Bodyweight)
1
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
1
10 reps
RPE 7
7
Air Bike
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Floor Press (Dumbbell)
2
10 reps
RPE 7
3
Goblet Squat
2
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 7
5
Split Squat (Bodyweight)
1
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
1
10 reps
RPE 7
7
Air Bike
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Floor Press (Dumbbell)
2
10 reps
RPE 7
3
Goblet Squat
2
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 7
5
Split Squat (Bodyweight)
2
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
1
10 reps
RPE 7
7
Air Bike
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Floor Press (Dumbbell)
2
10 reps
RPE 7
3
Goblet Squat
2
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 7
5
Split Squat (Bodyweight)
2
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
10 reps
RPE 7
7
Air Bike
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Floor Press (Dumbbell)
3
10 reps
RPE 7
3
Goblet Squat
3
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 7
5
Split Squat (Bodyweight)
2
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
10 reps
RPE 7
7
Air Bike
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Floor Press (Dumbbell)
3
10 reps
RPE 7
3
Goblet Squat
3
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5
Split Squat (Bodyweight)
3
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
10 reps
RPE 7
7
Air Bike
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Floor Press (Dumbbell)
3
10 reps
RPE 7
3
Goblet Squat
3
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5
Split Squat (Bodyweight)
3
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
7
Air Bike
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Floor Press (Dumbbell)
3
10 reps
RPE 7
3
Goblet Squat
3
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5
Split Squat (Bodyweight)
3
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
7
Air Bike
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Floor Press (Dumbbell)
3
10 reps
RPE 7
3
Goblet Squat
3
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5
Split Squat (Bodyweight)
3
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
7
Air Bike
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Floor Press (Dumbbell)
3
10 reps
RPE 7
3
Goblet Squat
3
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5
Split Squat (Bodyweight)
3
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
7
Air Bike
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Floor Press (Dumbbell)
3
10 reps
RPE 7
3
Goblet Squat
3
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5
Split Squat (Bodyweight)
3
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
7
Air Bike
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Floor Press (Dumbbell)
3
10 reps
RPE 7
3
Goblet Squat
3
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5
Split Squat (Bodyweight)
3
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
7
Air Bike
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Seated Row (Cable)
1
10 reps
RPE 7
3
Leg Extension
1
10 reps
RPE 7
4
Lat Pulldown
1
10 reps
RPE 7
5
Step-Up (Weighted)
1
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
1
10 reps
RPE 7
7
Air Bike
1
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Seated Row (Cable)
2
10 reps
RPE 7
3
Leg Extension
2
10 reps
RPE 7
4
Lat Pulldown
1
10 reps
RPE 7
5
Step-Up (Weighted)
1
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
1
10 reps
RPE 7
7
Air Bike
1
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Seated Row (Cable)
2
10 reps
RPE 7
3
Leg Extension
2
10 reps
RPE 7
4
Lat Pulldown
2
10 reps
RPE 7
5
Step-Up (Weighted)
2
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
1
10 reps
RPE 7
7
Air Bike
1
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Seated Row (Cable)
2
10 reps
RPE 7
3
Leg Extension
2
10 reps
RPE 7
4
Lat Pulldown
2
10 reps
RPE 7
5
Step-Up (Weighted)
2
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
7
Air Bike
1
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Seated Row (Cable)
3
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Lat Pulldown
2
10 reps
RPE 7
5
Step-Up (Weighted)
2
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
7
Air Bike
1
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Seated Row (Cable)
3
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Step-Up (Weighted)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
7
Air Bike
1
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Seated Row (Cable)
3
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Step-Up (Weighted)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7
Air Bike
1
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Seated Row (Cable)
3
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Step-Up (Weighted)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7
Air Bike
1
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Seated Row (Cable)
3
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Step-Up (Weighted)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7
Air Bike
1
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Seated Row (Cable)
3
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Step-Up (Weighted)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7
Air Bike
1
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Seated Row (Cable)
3
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Step-Up (Weighted)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7
Air Bike
1
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Seated Row (Cable)
3
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Step-Up (Weighted)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7
Air Bike
1
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Air Bike
3
-
1B
Med Ball Slam
3
3 reps
-
1C
Push Up
3
3 reps
-
2
Erg Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Air Bike
3
-
1B
Med Ball Slam
3
3 reps
-
1C
Push Up
3
3 reps
-
2
Erg Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Air Bike
3
-
1B
Med Ball Slam
3
3 reps
-
1C
Push Up
3
3 reps
-
2
Erg Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Air Bike
3
-
1B
Med Ball Slam
3
3 reps
-
1C
Push Up
3
3 reps
-
2
Erg Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Air Bike
4
-
1B
Med Ball Slam
4
3 reps
-
1C
Push Up
4
3 reps
-
2
Erg Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Air Bike
5
-
1B
Med Ball Slam
5
3 reps
-
1C
Push Up
5
3 reps
-
2
Erg Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Air Bike
5
-
1B
Med Ball Slam
5
5 reps
-
1C
Push Up
5
5 reps
-
1D
Russian Twist
5
10 reps
-
2
Erg Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Air Bike
6
-
1B
Med Ball Slam
6
5 reps
-
1C
Push Up
6
5 reps
-
1D
Russian Twist
6
10 reps
-
2
Erg Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Air Bike
7
-
1B
Med Ball Slam
7
5 reps
-
1C
Push Up
7
5 reps
-
1D
Russian Twist
7
10 reps
-
2
Erg Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Air Bike
7
-
1B
Med Ball Slam
7
7 reps
-
1C
Push Up
7
7 reps
-
1D
Russian Twist
7
10 reps
-
2
Erg Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Air Bike
7
-
1B
Med Ball Slam
7
9 reps
-
1C
Push Up
7
9 reps
-
1D
Russian Twist
7
12 reps
-
2
Erg Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Air Bike
7
-
1B
Med Ball Slam
7
10 reps
-
1C
Push Up
7
10 reps
-
1D
Russian Twist
7
14 reps
-
2
Erg Row
1
-
Week 1
1 / 12 Weeks
Day 1
1
Erg Row
1 Set
-
2
Floor Press (Dumbbell)
1 Set
10 Reps
@7
3
Goblet Squat
1 Set
10 Reps
@7
4
Seated Shoulder Press (Dumbbell)
1 Set
10 Reps
@7
5
Split Squat (Bodyweight)
1 Set
10 Reps
@7
6
Tricep Rope Push Down (Cable)
1 Set
10 Reps
@7
7
Air Bike
1 Set
-
Day 2
1
Erg Row
1 Set
-
2
Seated Row (Cable)
1 Set
10 Reps
@7
3
Leg Extension
1 Set
10 Reps
@7
4
Lat Pulldown
1 Set
10 Reps
@7
5
Step-Up (Weighted)
1 Set
10 Reps
@7
6
Bicep Curl (Dumbbell)
1 Set
10 Reps
@7
7
Air Bike
1 Set
@7
Day 3
1A
Air Bike
3 Sets
-
1B
Med Ball Slam
3 Sets
3 Reps
-
1C
Push Up
3 Sets
3 Reps
-
2
Erg Row
1 Set
-