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BoostcampPNG

CBC Fitness 2025

by Carlos Barros
2 athletes joined

Program Description

Training works at any stage, whether it is a caloric deficit or surplus, you set the intensity

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 21, 2025 02:29
  • Last Edited
    Feb 13, 2025 03:03
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Seated Row (Machine)
3
12-15 reps
RPE 9
4
Lying Leg Curl
3
12-15 reps
RPE 9
5
Calf Raise (Leg Press)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Seated Row (Machine)
3
12-15 reps
RPE 9
4
Lying Leg Curl
3
12-15 reps
RPE 9
5
Calf Raise (Leg Press)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Seated Row (Machine)
3
12-15 reps
RPE 9
4
Lying Leg Curl
3
12-15 reps
RPE 9
5
Calf Raise (Leg Press)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Seated Row (Machine)
3
12-15 reps
RPE 9
4
Lying Leg Curl
3
12-15 reps
RPE 9
5
Calf Raise (Leg Press)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Seated Row (Machine)
3
12-15 reps
RPE 9
4
Lying Leg Curl
3
12-15 reps
RPE 9
5
Calf Raise (Leg Press)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Seated Row (Machine)
3
12-15 reps
RPE 9
4
Lying Leg Curl
3
12-15 reps
RPE 9
5
Calf Raise (Leg Press)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Seated Row (Machine)
3
12-15 reps
RPE 9
4
Lying Leg Curl
3
12-15 reps
RPE 9
5
Calf Raise (Leg Press)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Seated Row (Machine)
3
12-15 reps
RPE 9
4
Lying Leg Curl
3
12-15 reps
RPE 9
5
Calf Raise (Leg Press)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
3
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
3
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
3
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
3
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
3
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
3
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
3
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
3
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Standing Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-8 reps
RPE 9
2
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3
JM Press
3
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-8 reps
RPE 9
2
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3
JM Press
3
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-8 reps
RPE 9
2
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3
JM Press
3
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-8 reps
RPE 9
2
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3
JM Press
3
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-8 reps
RPE 9
2
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3
JM Press
3
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-8 reps
RPE 9
2
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3
JM Press
3
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-8 reps
RPE 9
2
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3
JM Press
3
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-8 reps
RPE 9
2
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3
JM Press
3
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
12-15 reps
RPE 10
2
Chest Fly (Machine)
2
12-15 reps
RPE 10
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
6
Hip Abductor (Machine)
2
2
AMRAP
AMRAP
RPE 10
-
7
Hip Adductor (Machine)
2
AMRAP
RPE 10
8
Hip Thrust (Machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
12-15 reps
RPE 10
2
Chest Fly (Machine)
2
12-15 reps
RPE 10
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
6
Hip Abductor (Machine)
2
2
AMRAP
AMRAP
RPE 10
-
7
Hip Adductor (Machine)
2
AMRAP
RPE 10
8
Hip Thrust (Machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
12-15 reps
RPE 10
2
Chest Fly (Machine)
2
12-15 reps
RPE 10
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
6
Hip Abductor (Machine)
2
2
AMRAP
AMRAP
RPE 10
-
7
Hip Adductor (Machine)
2
AMRAP
RPE 10
8
Hip Thrust (Machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
12-15 reps
RPE 10
2
Chest Fly (Machine)
2
12-15 reps
RPE 10
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
6
Hip Abductor (Machine)
2
2
AMRAP
AMRAP
RPE 10
-
7
Hip Adductor (Machine)
2
AMRAP
RPE 10
8
Hip Thrust (Machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
12-15 reps
RPE 10
2
Chest Fly (Machine)
2
12-15 reps
RPE 10
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
6
Hip Abductor (Machine)
2
2
AMRAP
AMRAP
RPE 10
-
7
Hip Adductor (Machine)
2
AMRAP
RPE 10
8
Hip Thrust (Machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
12-15 reps
RPE 10
2
Chest Fly (Machine)
2
12-15 reps
RPE 10
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
6
Hip Abductor (Machine)
2
2
AMRAP
AMRAP
RPE 10
-
7
Hip Adductor (Machine)
2
AMRAP
RPE 10
8
Hip Thrust (Machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
12-15 reps
RPE 10
2
Chest Fly (Machine)
2
12-15 reps
RPE 10
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
6
Hip Abductor (Machine)
2
2
AMRAP
AMRAP
RPE 10
-
7
Hip Adductor (Machine)
2
AMRAP
RPE 10
8
Hip Thrust (Machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
12-15 reps
RPE 10
2
Chest Fly (Machine)
2
12-15 reps
RPE 10
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
6
Hip Abductor (Machine)
2
2
AMRAP
AMRAP
RPE 10
-
7
Hip Adductor (Machine)
2
AMRAP
RPE 10
8
Hip Thrust (Machine)
3
8-12 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
2
Squat (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Seated Row (Machine)
3 Sets
12-15 Reps
@9
4
Lying Leg Curl
3 Sets
12-15 Reps
@9
5
Calf Raise (Leg Press)
2 Sets
AMRAP
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
3
Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Preacher Curl (EZ Bar)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@9.5
2
Leg Press (45 Degrees)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@9.5
3
Lat Pulldown
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@9.5
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@9
5
Standing Calf Raise
2 Sets
AMRAP
@10
Day 4
1
Military Press (Barbell)
3 Sets
6-8 Reps
@9
2
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
3
JM Press
3 Sets
8-15 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@9
Day 5
1
Chest Press (Machine)
2 Sets
12-15 Reps
@10
2
Chest Fly (Machine)
2 Sets
12-15 Reps
@10
3
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
4
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Leg Extension
2 Sets
AMRAP
@10
6
Hip Abductor (Machine)
2 Sets
2 Sets
AMRAP
AMRAP
@10
-
7
Hip Adductor (Machine)
2 Sets
AMRAP
@10
8
Hip Thrust (Machine)
3 Sets
8-12 Reps
@9