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Max's Training program

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2 athletes joined

Program Description

A

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 01, 2024 10:00
  • Last Edited
    Jan 02, 2025 09:01
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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
Push Up
3
AMRAP
RPE 10
2A
Bench Press (Barbell)
4
6 reps
RPE 8
2B
Med Ball Throw
4
10 reps
RPE 10
3A
Push Press (Barbell)
4
6 reps
RPE 8
3B
Dumbbell Row
4
6 reps
RPE 8
3C
Pullover (Dumbbell)
4
6 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4B
Dip (Bodyweight)
3
10 reps
RPE 9
4C
Bicep Curl (Barbell)
3
21 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 9
1B
Box Jump
4
5 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 9
2B
Russian Twist (Dumbbell)
4
10 reps
RPE 10
3A
Seated Calf Raise
3
15 reps
RPE 8
3B
Copenhagen Plank
3
0.15 mins
RPE 10
4
Barbell RDL
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 9
1B
Box Jump
4
5 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 9
2B
Russian Twist (Dumbbell)
4
10 reps
RPE 10
3A
Seated Calf Raise
3
15 reps
RPE 8
3B
Copenhagen Plank
3
0.15 mins
RPE 10
4
Barbell RDL
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 9
1B
Box Jump
4
5 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 9
2B
Russian Twist (Dumbbell)
4
10 reps
RPE 10
3A
Seated Calf Raise
3
15 reps
RPE 8
3B
Copenhagen Plank
3
0.15 mins
RPE 10
4
Barbell RDL
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 9
1B
Box Jump
4
5 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 9
2B
Russian Twist (Dumbbell)
4
10 reps
RPE 10
3A
Seated Calf Raise
3
15 reps
RPE 8
3B
Copenhagen Plank
3
0.15 mins
RPE 10
4
Barbell RDL
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 9
1B
Box Jump
4
5 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 9
2B
Russian Twist (Dumbbell)
4
10 reps
RPE 10
3A
Seated Calf Raise
3
15 reps
RPE 8
3B
Copenhagen Plank
3
0.15 mins
RPE 10
4
Barbell RDL
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 9
1B
Box Jump
4
5 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 9
2B
Russian Twist (Dumbbell)
4
10 reps
RPE 10
3A
Seated Calf Raise
3
15 reps
RPE 8
3B
Copenhagen Plank
3
0.15 mins
RPE 10
4
Barbell RDL
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 9
1B
Box Jump
4
5 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 9
2B
Russian Twist (Dumbbell)
4
10 reps
RPE 10
3A
Seated Calf Raise
3
15 reps
RPE 8
3B
Copenhagen Plank
3
0.15 mins
RPE 10
4
Barbell RDL
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 9
1B
Box Jump
4
5 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 9
2B
Russian Twist (Dumbbell)
4
10 reps
RPE 10
3A
Seated Calf Raise
3
15 reps
RPE 8
3B
Copenhagen Plank
3
0.15 mins
RPE 10
4
Barbell RDL
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 9
1B
Box Jump
4
5 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 9
2B
Russian Twist (Dumbbell)
4
10 reps
RPE 10
3A
Seated Calf Raise
3
15 reps
RPE 8
3B
Copenhagen Plank
3
0.15 mins
RPE 10
4
Barbell RDL
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 9
1B
Box Jump
4
5 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 9
2B
Russian Twist (Dumbbell)
4
10 reps
RPE 10
3A
Seated Calf Raise
3
15 reps
RPE 8
3B
Copenhagen Plank
3
0.15 mins
RPE 10
4
Barbell RDL
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 9
1B
Box Jump
4
5 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 9
2B
Russian Twist (Dumbbell)
4
10 reps
RPE 10
3A
Seated Calf Raise
3
15 reps
RPE 8
3B
Copenhagen Plank
3
0.15 mins
RPE 10
4
Barbell RDL
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
RPE 9
1B
Box Jump
4
5 reps
RPE 10
2A
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 9
2B
Russian Twist (Dumbbell)
4
10 reps
RPE 10
3A
Seated Calf Raise
3
15 reps
RPE 8
3B
Copenhagen Plank
3
0.15 mins
RPE 10
4
Barbell RDL
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2A
Bench Press (Barbell)
4
6 reps
RPE 8
2B
Med Ball Throw
4
10 reps
RPE 10
3A
Push Press (Barbell)
4
6 reps
RPE 8
3B
Dumbbell Row
4
6 reps
RPE 8
3C
Pullover (Dumbbell)
4
6 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4B
Dip (Bodyweight)
3
10 reps
RPE 9
4C
Bicep Curl (Barbell)
3
21 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2A
Bench Press (Barbell)
4
6 reps
RPE 8
2B
Med Ball Throw
4
10 reps
RPE 10
3A
Push Press (Barbell)
4
6 reps
RPE 8
3B
Dumbbell Row
4
6 reps
RPE 8
3C
Pullover (Dumbbell)
4
6 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4B
Dip (Bodyweight)
3
10 reps
RPE 9
4C
Bicep Curl (Barbell)
3
21 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2A
Bench Press (Barbell)
4
6 reps
RPE 8
2B
Med Ball Throw
4
10 reps
RPE 10
3A
Push Press (Barbell)
4
6 reps
RPE 8
3B
Dumbbell Row
4
6 reps
RPE 8
3C
Pullover (Dumbbell)
4
6 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4B
Dip (Bodyweight)
3
10 reps
RPE 9
4C
Bicep Curl (Barbell)
3
21 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2A
Bench Press (Barbell)
4
6 reps
RPE 8
2B
Med Ball Throw
4
10 reps
RPE 10
3A
Push Press (Barbell)
4
6 reps
RPE 8
3B
Dumbbell Row
4
6 reps
RPE 8
3C
Pullover (Dumbbell)
4
6 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4B
Dip (Bodyweight)
3
10 reps
RPE 9
4C
Bicep Curl (Barbell)
3
21 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2A
Bench Press (Barbell)
4
6 reps
RPE 8
2B
Med Ball Throw
4
10 reps
RPE 10
3A
Push Press (Barbell)
4
6 reps
RPE 8
3B
Dumbbell Row
4
6 reps
RPE 8
3C
Pullover (Dumbbell)
4
6 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4B
Dip (Bodyweight)
3
10 reps
RPE 9
4C
Bicep Curl (Barbell)
3
21 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2A
Bench Press (Barbell)
4
6 reps
RPE 8
2B
Med Ball Throw
4
10 reps
RPE 10
3A
Push Press (Barbell)
4
6 reps
RPE 8
3B
Dumbbell Row
4
6 reps
RPE 8
3C
Pullover (Dumbbell)
4
6 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4B
Dip (Bodyweight)
3
10 reps
RPE 9
4C
Bicep Curl (Barbell)
3
21 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2A
Bench Press (Barbell)
4
6 reps
RPE 8
2B
Med Ball Throw
4
10 reps
RPE 10
3A
Push Press (Barbell)
4
6 reps
RPE 8
3B
Dumbbell Row
4
6 reps
RPE 8
3C
Pullover (Dumbbell)
4
6 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4B
Dip (Bodyweight)
3
10 reps
RPE 9
4C
Bicep Curl (Barbell)
3
21 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2A
Bench Press (Barbell)
4
6 reps
RPE 8
2B
Med Ball Throw
4
10 reps
RPE 10
3A
Push Press (Barbell)
4
6 reps
RPE 8
3B
Dumbbell Row
4
6 reps
RPE 8
3C
Pullover (Dumbbell)
4
6 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4B
Dip (Bodyweight)
3
10 reps
RPE 9
4C
Bicep Curl (Barbell)
3
21 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2A
Bench Press (Barbell)
4
6 reps
RPE 8
2B
Med Ball Throw
4
10 reps
RPE 10
3A
Push Press (Barbell)
4
6 reps
RPE 8
3B
Dumbbell Row
4
6 reps
RPE 8
3C
Pullover (Dumbbell)
4
6 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4B
Dip (Bodyweight)
3
10 reps
RPE 9
4C
Bicep Curl (Barbell)
3
21 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2A
Bench Press (Barbell)
4
6 reps
RPE 8
2B
Med Ball Throw
4
10 reps
RPE 10
3A
Push Press (Barbell)
4
6 reps
RPE 8
3B
Dumbbell Row
4
6 reps
RPE 8
3C
Pullover (Dumbbell)
4
6 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4B
Dip (Bodyweight)
3
10 reps
RPE 9
4C
Bicep Curl (Barbell)
3
21 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2A
Bench Press (Barbell)
4
6 reps
RPE 8
2B
Med Ball Throw
4
10 reps
RPE 10
3A
Push Press (Barbell)
4
6 reps
RPE 8
3B
Dumbbell Row
4
6 reps
RPE 8
3C
Pullover (Dumbbell)
4
6 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4B
Dip (Bodyweight)
3
10 reps
RPE 9
4C
Bicep Curl (Barbell)
3
21 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Push Up
3 Sets
AMRAP
@10
2A
Bench Press (Barbell)
4 Sets
6 Reps
@8
2B
Med Ball Throw
4 Sets
10 Reps
@10
3A
Push Press (Barbell)
4 Sets
6 Reps
@8
3B
Dumbbell Row
4 Sets
6 Reps
@8
3C
Pullover (Dumbbell)
4 Sets
6 Reps
@8
4A
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@9
4B
Dip (Bodyweight)
3 Sets
10 Reps
@9
4C
Bicep Curl (Barbell)
3 Sets
21 Reps
@10
Day 2
1A
Squat (Barbell)
4 Sets
8 Reps
@9
1B
Box Jump
4 Sets
5 Reps
@10
2A
Bulgarian Split Squat (Dumbbell)
4 Sets
6 Reps
@9
2B
Russian Twist (Dumbbell)
4 Sets
10 Reps
@10
3A
Seated Calf Raise
3 Sets
15 Reps
@8
3B
Copenhagen Plank
3 Sets
0.15 mins
@10
4
Barbell RDL
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8