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BoostcampPNG

Train in the spirit

by Alberto R.

Program Description

Health

Program Overview

  • Level
    Advanced
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 23, 2025 06:14
  • Last Edited
    Jan 23, 2025 06:30
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Hip Thrust (Barbell)
1
-
4
Pull-Up (Bodyweight)
1
-
5
Chest Supported Row (Machine)
1
-
6
Bicep Curl (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Hip Thrust (Barbell)
1
-
4
Pull-Up (Bodyweight)
1
-
5
Chest Supported Row (Machine)
1
-
6
Bicep Curl (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Hip Thrust (Barbell)
1
-
4
Pull-Up (Bodyweight)
1
-
5
Chest Supported Row (Machine)
1
-
6
Bicep Curl (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Hip Thrust (Barbell)
1
-
4
Pull-Up (Bodyweight)
1
-
5
Chest Supported Row (Machine)
1
-
6
Bicep Curl (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Hip Thrust (Barbell)
1
-
4
Pull-Up (Bodyweight)
1
-
5
Chest Supported Row (Machine)
1
-
6
Bicep Curl (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Hip Thrust (Barbell)
1
-
4
Pull-Up (Bodyweight)
1
-
5
Chest Supported Row (Machine)
1
-
6
Bicep Curl (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Hip Thrust (Barbell)
1
-
4
Pull-Up (Bodyweight)
1
-
5
Chest Supported Row (Machine)
1
-
6
Bicep Curl (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Hip Thrust (Barbell)
1
-
4
Pull-Up (Bodyweight)
1
-
5
Chest Supported Row (Machine)
1
-
6
Bicep Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Chest Fly (Machine)
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Dip (Bodyweight)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Chest Fly (Machine)
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Dip (Bodyweight)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Chest Fly (Machine)
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Dip (Bodyweight)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Chest Fly (Machine)
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Dip (Bodyweight)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Chest Fly (Machine)
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Dip (Bodyweight)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Chest Fly (Machine)
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Dip (Bodyweight)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Chest Fly (Machine)
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Dip (Bodyweight)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Chest Fly (Machine)
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Dip (Bodyweight)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Hip Thrust (Barbell)
1
-
4
Pull-Up (Bodyweight)
1
-
5
Chest Supported Row (Machine)
1
-
6
Bicep Curl (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Hip Thrust (Barbell)
1
-
4
Pull-Up (Bodyweight)
1
-
5
Chest Supported Row (Machine)
1
-
6
Bicep Curl (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Hip Thrust (Barbell)
1
-
4
Pull-Up (Bodyweight)
1
-
5
Chest Supported Row (Machine)
1
-
6
Bicep Curl (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Hip Thrust (Barbell)
1
-
4
Pull-Up (Bodyweight)
1
-
5
Chest Supported Row (Machine)
1
-
6
Bicep Curl (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Hip Thrust (Barbell)
1
-
4
Pull-Up (Bodyweight)
1
-
5
Chest Supported Row (Machine)
1
-
6
Bicep Curl (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Hip Thrust (Barbell)
1
-
4
Pull-Up (Bodyweight)
1
-
5
Chest Supported Row (Machine)
1
-
6
Bicep Curl (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Hip Thrust (Barbell)
1
-
4
Pull-Up (Bodyweight)
1
-
5
Chest Supported Row (Machine)
1
-
6
Bicep Curl (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Hip Thrust (Barbell)
1
-
4
Pull-Up (Bodyweight)
1
-
5
Chest Supported Row (Machine)
1
-
6
Bicep Curl (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Chest Fly (Machine)
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Dip (Bodyweight)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Chest Fly (Machine)
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Dip (Bodyweight)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Chest Fly (Machine)
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Dip (Bodyweight)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Chest Fly (Machine)
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Dip (Bodyweight)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Chest Fly (Machine)
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Dip (Bodyweight)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Chest Fly (Machine)
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Dip (Bodyweight)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Chest Fly (Machine)
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Dip (Bodyweight)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
-
2
Chest Fly (Machine)
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Dip (Bodyweight)
1
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Low Bar)
1 Set
-
2
Romanian Deadlift (Barbell)
1 Set
-
3
Hip Thrust (Barbell)
1 Set
-
4
Pull-Up (Bodyweight)
1 Set
-
5
Chest Supported Row (Machine)
1 Set
-
6
Bicep Curl (Machine)
1 Set
-
Day 2
1
Seated Overhead Press (Barbell)
2 Sets
-
2
Chest Fly (Machine)
1 Set
-
3
Lateral Raise (Dumbbell)
1 Set
-
4
Dip (Bodyweight)
1 Set
-
Day 3
1
Squat (Low Bar)
1 Set
-
2
Romanian Deadlift (Barbell)
1 Set
-
3
Hip Thrust (Barbell)
1 Set
-
4
Pull-Up (Bodyweight)
1 Set
-
5
Chest Supported Row (Machine)
1 Set
-
6
Bicep Curl (Machine)
1 Set
-
Day 4
1
Seated Overhead Press (Barbell)
2 Sets
-
2
Chest Fly (Machine)
1 Set
-
3
Lateral Raise (Dumbbell)
1 Set
-
4
Dip (Bodyweight)
1 Set
-