5.0
(1 rating)
Program Description
winter fun
Program Overview
- LevelIntermediate
- GoalPowerbuilding, Athletics
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJan 07, 2025 04:24
- Last EditedJan 07, 2025 05:50
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Front Squat (Barbell)
4
6 reps
-
1B
Band Accelerated Split Jumps
4
4 reps
-
2A
Yoga Bridge
4
10 mins
-
2B
Bird Dog Row
4
8 reps
-
3A
Romanian Deadlift (Dumbbell)
3
8 reps
-
3B
Suitcase + OH KB Carry
3
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
6 reps
-
1B
Band Accelerated Split Jumps
4
4 reps
-
2A
Yoga Bridge
4
10 mins
-
2B
Bird Dog Row
4
8 reps
-
3A
Romanian Deadlift (Dumbbell)
3
8 reps
-
3B
Suitcase + OH KB Carry
3
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
5 reps
-
1B
Band Accelerated Split Jumps
4
3 reps
-
2A
Yoga Bridge
4
10 mins
-
2B
Bird Dog Row
4
8 reps
-
3A
Romanian Deadlift (Dumbbell)
3
8 reps
-
3B
Suitcase + OH KB Carry
3
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
5 reps
-
1B
Band Accelerated Split Jumps
4
3 reps
-
2A
Yoga Bridge
4
10 mins
-
2B
Bird Dog Row
4
8 reps
-
3A
Romanian Deadlift (Dumbbell)
3
8 reps
-
3B
Suitcase + OH KB Carry
3
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
4 reps
-
1B
Band Accelerated Split Jumps
4
3 reps
-
2A
Yoga Bridge
4
10 mins
-
2B
Bird Dog Row
4
6 reps
-
3A
Romanian Deadlift (Dumbbell)
3
6 reps
-
3B
Suitcase + OH KB Carry
3
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
4 reps
-
1B
Band Accelerated Split Jumps
4
3 reps
-
2A
Yoga Bridge
4
10 mins
-
2B
Bird Dog Row
4
6 reps
-
3A
Romanian Deadlift (Dumbbell)
3
6 reps
-
3B
Suitcase + OH KB Carry
3
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
3 reps
-
1B
Band Accelerated Split Jumps
4
3 reps
-
2A
Yoga Bridge
4
10 mins
-
2B
Bird Dog Row
4
6 reps
-
3A
Romanian Deadlift (Dumbbell)
3
6 reps
-
3B
Suitcase + OH KB Carry
3
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
3 reps
-
1B
Band Accelerated Split Jumps
3
3 reps
-
2A
Yoga Bridge
3
10 mins
-
2B
Bird Dog Row
3
6 reps
-
3A
Romanian Deadlift (Dumbbell)
3
6 reps
-
3B
Suitcase + OH KB Carry
3
40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
-
1B
Deep Push-Up Tantrums
4
10 reps
-
2A
Chin-Up (Bodyweight)
4
4 reps
-
2B
Lateral Lunge
4
6 reps
-
3A
Copenhagen Plank Dips
3
5 reps
-
3B
1/2 Kneeling Cable Rotation
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
-
1B
Deep Push-Up Tantrums
4
10 reps
-
2A
Chin-Up (Bodyweight)
4
4 reps
-
2B
Lateral Lunge
4
6 reps
-
3A
Copenhagen Plank Dips
3
5 reps
-
3B
1/2 Kneeling Cable Rotation
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
5 reps
-
1B
Deep Push-Up Tantrums
4
8 reps
-
2A
Chin-Up (Bodyweight)
4
5 reps
-
2B
Lateral Lunge
4
5 reps
-
3A
Copenhagen Plank Dips
3
5 reps
-
3B
1/2 Kneeling Cable Rotation
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
5 reps
-
1B
Deep Push-Up Tantrums
4
8 reps
-
2A
Chin-Up (Bodyweight)
4
5 reps
-
2B
Lateral Lunge
4
5 reps
-
3A
Copenhagen Plank Dips
3
5 reps
-
3B
1/2 Kneeling Cable Rotation
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4 reps
-
1B
Deep Push-Up Tantrums
3
6 reps
-
2A
Chin-Up (Bodyweight)
4
6 reps
-
2B
Lateral Lunge
4
4 reps
-
3A
Copenhagen Plank Dips
3
6 reps
-
3B
1/2 Kneeling Cable Rotation
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4 reps
-
1B
Deep Push-Up Tantrums
3
6 reps
-
2A
Chin-Up (Bodyweight)
4
6 reps
-
2B
Lateral Lunge
4
4 reps
-
3A
Copenhagen Plank Dips
3
6 reps
-
3B
1/2 Kneeling Cable Rotation
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
3 reps
-
1B
Depth Drop Push-Up
4
3 reps
-
2A
Copenhagen Plank Dips
3
6 reps
-
2B
1/2 Kneeling Cable Rotation
3
6 reps
-
3A
Chin-Up (Bodyweight)
4
7 reps
-
3B
Lateral Lunge
4
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3 reps
-
1B
Depth Drop Push-Up
3
3 reps
-
2A
Copenhagen Plank Dips
3
6 reps
-
2B
1/2 Kneeling Cable Rotation
3
6 reps
-
3A
Chin-Up (Bodyweight)
3
7 reps
-
3B
Lateral Lunge
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2A
Banded Deadbug
3
8 reps
-
2B
Dead Hang
3
20 mins
-
3A
Bicep Curl (EZ Bar)
3
8 reps
-
3B
Skull Crusher (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2A
Banded Deadbug
3
8 reps
-
2B
Dead Hang
3
20 mins
-
3A
Bicep Curl (EZ Bar)
3
8 reps
-
3B
Skull Crusher (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2A
Banded Deadbug
3
8 reps
-
2B
Dead Hang
3
20 mins
-
3A
Bicep Curl (EZ Bar)
3
8 reps
-
3B
Skull Crusher (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2A
Banded Deadbug
3
8 reps
-
2B
Dead Hang
3
20 mins
-
3A
Bicep Curl (EZ Bar)
3
8 reps
-
3B
Skull Crusher (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
-
2A
Banded Deadbug
3
10 reps
-
2B
Dead Hang
3
20 mins
-
3A
Bicep Curl (EZ Bar)
3
8 reps
-
3B
Skull Crusher (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
-
2A
Banded Deadbug
3
10 reps
-
2B
Dead Hang
3
20 mins
-
3A
Bicep Curl (EZ Bar)
3
8 reps
-
3B
Skull Crusher (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
-
2A
Banded Deadbug
3
10 reps
-
2B
Dead Hang
3
20 mins
-
3A
Bicep Curl (EZ Bar)
3
8 reps
-
3B
Skull Crusher (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
-
2A
Banded Deadbug
3
10 reps
-
2B
Dead Hang
3
20 mins
-
3A
Bicep Curl (EZ Bar)
3
8 reps
-
3B
Skull Crusher (Barbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
BFR Aerobic (Choice)
1
20 mins
-
2
Mobility
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
BFR Aerobic (Choice)
1
20 mins
-
2
Mobility
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
BFR Aerobic (Choice)
1
20 mins
-
2
Mobility
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
BFR Aerobic (Choice)
1
20 mins
-
2
Mobility
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
BFR Aerobic (Choice)
1
20 mins
-
2
Mobility
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
BFR Aerobic (Choice)
1
20 mins
-
2
Mobility
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
BFR Aerobic (Choice)
1
20 mins
-
2
Mobility
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
BFR Aerobic (Choice)
1
20 mins
-
2
Mobility
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4 reps
-
2
Snatch Deadlift
4
6 reps
-
3
Sots Press
2
5 reps
-
4
Landmine Twist
3
10 reps
-
5
Lu Raise
3
10 reps
-
6
Back Extension (Weighted)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4 reps
-
2
Snatch Deadlift
4
5 reps
-
3
Sots Press
2
5 reps
-
4
Landmine Twist
3
10 reps
-
5
Lu Raise
3
10 reps
-
6
Back Extension (Weighted)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3 reps
-
2
Snatch Deadlift
4
5 reps
-
3
Sots Press
2
5 reps
-
4
Landmine Twist
3
8 reps
-
5
Lu Raise
3
8 reps
-
6
Back Extension (Weighted)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3 reps
-
2
Snatch Deadlift
4
4 reps
-
3
Sots Press
2
5 reps
-
4
Landmine Twist
3
8 reps
-
5
Lu Raise
3
8 reps
-
6
Back Extension (Weighted)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
2 reps
-
2
Snatch Deadlift
4
4 reps
-
3
Sots Press
2
5 reps
-
4
Landmine Twist
3
8 reps
-
5
Lu Raise
3
8 reps
-
6
Back Extension (Weighted)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
2 reps
-
2
Snatch Deadlift
4
3 reps
-
3
Sots Press
2
5 reps
-
4
Landmine Twist
3
6 reps
-
5
Lu Raise
3
6 reps
-
6
Back Extension (Weighted)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
2 reps
-
2
Snatch Deadlift
4
3 reps
-
3
Sots Press
2
5 reps
-
4
Landmine Twist
3
6 reps
-
5
Lu Raise
3
6 reps
-
6
Back Extension (Weighted)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
2 reps
-
2
Snatch Deadlift
3
3 reps
-
3
Sots Press
3
5 reps
-
4
Landmine Twist
3
6 reps
-
5
Lu Raise
3
6 reps
-
6
Back Extension (Weighted)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
4
6 reps
-
1B
Cable ER
4
8 reps
-
2A
Zercher Squat (Barbell)
4
6 reps
-
2B
Box Breathing
4
3 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
4
6 reps
-
1B
Cable ER
4
8 reps
-
2A
Zercher Squat (Barbell)
4
6 reps
-
2B
Box Breathing
4
3 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
4
5 reps
-
1B
Cable ER
4
8 reps
-
2A
Zercher Squat (Barbell)
4
5 reps
-
2B
Box Breathing
4
3 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
4
5 reps
-
1B
Cable ER
4
8 reps
-
2A
Zercher Squat (Barbell)
4
5 reps
-
2B
Box Breathing
4
3 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Power Jerk
4
4 reps
-
1B
Cable ER
4
8 reps
-
2A
Zercher Squat (Barbell)
4
4 reps
-
2B
Box Breathing
4
3 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Power Jerk
4
4 reps
-
1B
Cable ER
4
8 reps
-
2A
Zercher Squat (Barbell)
4
4 reps
-
2B
Box Breathing
4
3 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Power Jerk
4
3 reps
-
1B
Cable ER
4
8 reps
-
2A
Zercher Squat (Barbell)
4
3 reps
-
2B
Box Breathing
4
3 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Power Jerk
3
3 reps
-
1B
Cable ER
3
8 reps
-
2A
Zercher Squat (Barbell)
3
3 reps
-
2B
Box Breathing
3
3 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
Week 1
1 / 8 Weeks
Day 1
1A
Front Squat (Barbell)4 Sets
6 Reps
-
1B
Band Accelerated Split Jumps4 Sets
4 Reps
-
2A
Yoga Bridge4 Sets
10 mins
-
2B
Bird Dog Row4 Sets
8 Reps
-
3A
Romanian Deadlift (Dumbbell)3 Sets
8 Reps
-
3B
Suitcase + OH KB Carry3 Sets
40 Reps
-
Day 2
1A
Bench Press (Barbell)4 Sets
6 Reps
-
1B
Deep Push-Up Tantrums4 Sets
10 Reps
-
2A
Chin-Up (Bodyweight)4 Sets
4 Reps
-
2B
Lateral Lunge4 Sets
6 Reps
-
3A
Copenhagen Plank Dips3 Sets
5 Reps
-
3B
1/2 Kneeling Cable Rotation3 Sets
8 Reps
-
Day 3
1
Deadlift (Barbell)4 Sets
4 Reps
-
2A
Banded Deadbug3 Sets
8 Reps
-
2B
Dead Hang3 Sets
20 mins
-
3A
Bicep Curl (EZ Bar)3 Sets
8 Reps
-
3B
Skull Crusher (Barbell)3 Sets
8 Reps
-
Day 4
1
BFR Aerobic (Choice)1 Set
20 mins
-
2
Mobility1 Set
10 mins
-
Day 5
1
Hang Clean4 Sets
4 Reps
-
2
Snatch Deadlift4 Sets
6 Reps
-
3
Sots Press2 Sets
5 Reps
-
4
Landmine Twist3 Sets
10 Reps
-
5
Lu Raise3 Sets
10 Reps
-
6
Back Extension (Weighted)2 Sets
10 Reps
-
Day 6
1A
Push Press (Barbell)4 Sets
6 Reps
-
1B
Cable ER4 Sets
8 Reps
-
2A
Zercher Squat (Barbell)4 Sets
6 Reps
-
2B
Box Breathing4 Sets
3 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
6 Reps
-