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F&F Conditioning & Strength

by Firearms&Fitness
3 athletes joined

Program Description

The idea around this program is to be better conditioned for life and to help improve strength

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 03, 2024 05:12
  • Last Edited
    Jan 29, 2025 07:38
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Prowler Push
4
1 reps
RPE 10
2
Push Press (Barbell)
2
5 reps
60%
3
Push Press (Barbell)
1
AMRAP
60%
4
High Pull
4
8 reps
RPE 8
5
Barbell Row
4
5 reps
RPE 8-10
6
Walk
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
1 reps
RPE 10
2
Push Press (Barbell)
2
6 reps
60%
3
Push Press (Barbell)
1
AMRAP
60%
4
High Pull
4
8 reps
RPE 8
5
Barbell Row
4
5 reps
RPE 8-10
6
Walk
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
1 reps
RPE 10
2
Push Press (Barbell)
2
7 reps
60%
3
Push Press (Barbell)
1
AMRAP
60%
4
High Pull
4
8 reps
RPE 8
5
Barbell Row
4
5 reps
RPE 8-10
6
Walk
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
1 reps
RPE 10
2
Push Press (Barbell)
2
5 reps
70%
3
Push Press (Barbell)
1
AMRAP
70%
4
High Pull
4
8 reps
RPE 8
5
Barbell Row
4
5 reps
RPE 8-10
6
Walk
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
1 reps
RPE 10
2
Push Press (Barbell)
2
6 reps
70%
3
Push Press (Barbell)
1
AMRAP
70%
4
High Pull
4
8 reps
RPE 8
5
Barbell Row
4
5 reps
RPE 8-10
6
Walk
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
1 reps
RPE 10
2
Push Press (Barbell)
2
7 reps
70%
3
Push Press (Barbell)
1
AMRAP
70%
4
High Pull
4
8 reps
RPE 8
5
Barbell Row
4
5 reps
RPE 8-10
6
Walk
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
1 reps
RPE 10
2
Push Press (Barbell)
2
3 reps
80%
3
Push Press (Barbell)
1
AMRAP
80%
4
High Pull
4
8 reps
RPE 8
5
Barbell Row
4
5 reps
RPE 8-10
6
Walk
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
1 reps
RPE 10
2
Push Press (Barbell)
2
4 reps
80%
3
Push Press (Barbell)
1
AMRAP
80%
4
High Pull
4
8 reps
RPE 8
5
Barbell Row
4
5 reps
RPE 8-10
6
Walk
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
1 reps
RPE 10
2
Push Press (Barbell)
2
5 reps
80%
3
Push Press (Barbell)
1
AMRAP
80%
4
High Pull
4
8 reps
RPE 8
5
Barbell Row
4
5 reps
RPE 8-10
6
Walk
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
1 reps
RPE 10
2
Push Press (Barbell)
2
1 reps
90%
3
Push Press (Barbell)
1
AMRAP
90%
4
High Pull
4
8 reps
RPE 8
5
Barbell Row
4
5 reps
RPE 8-10
6
Walk
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
1 reps
RPE 10
2
Push Press (Barbell)
2
2 reps
90%
3
Push Press (Barbell)
1
AMRAP
90%
4
High Pull
4
8 reps
RPE 8
5
Barbell Row
4
5 reps
RPE 8-10
6
Walk
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
1 reps
RPE 10
2
Push Press (Barbell)
2
3 reps
90%
3
Push Press (Barbell)
1
AMRAP
90%
4
High Pull
4
8 reps
RPE 8
5
Barbell Row
4
5 reps
RPE 8-10
6
Walk
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
4
1 reps
RPE 8-10
2
Bench Press (Barbell)
2
5 reps
60%
3
Bench Press (Barbell)
1
AMRAP
60%
4
Front Squat (Barbell)
4
8 reps
RPE 8
5
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
6
Kettlebell Swing
1
5 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
4
1 reps
RPE 8-10
2
Bench Press (Barbell)
2
6 reps
60%
3
Bench Press (Barbell)
1
AMRAP
60%
4
Front Squat (Barbell)
4
8 reps
RPE 8
5
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
6
Kettlebell Swing
1
5 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
4
1 reps
RPE 8-10
2
Bench Press (Barbell)
2
7 reps
60%
3
Bench Press (Barbell)
1
AMRAP
60%
4
Front Squat (Barbell)
4
8 reps
RPE 8
5
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
6
Kettlebell Swing
1
5 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
4
1 reps
RPE 8-10
2
Bench Press (Barbell)
2
5 reps
70%
3
Bench Press (Barbell)
1
AMRAP
70%
4
Front Squat (Barbell)
4
8 reps
RPE 8
5
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
6
Kettlebell Swing
1
5 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
4
1 reps
RPE 8-10
2
Bench Press (Barbell)
2
6 reps
70%
3
Bench Press (Barbell)
1
AMRAP
70%
4
Front Squat (Barbell)
4
8 reps
RPE 8
5
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
6
Kettlebell Swing
1
5 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
4
1 reps
RPE 8-10
2
Bench Press (Barbell)
2
7 reps
70%
3
Bench Press (Barbell)
1
AMRAP
70%
4
Front Squat (Barbell)
4
8 reps
RPE 8
5
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
6
Kettlebell Swing
1
5 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
4
1 reps
RPE 8-10
2
Bench Press (Barbell)
2
3 reps
80%
3
Bench Press (Barbell)
1
AMRAP
80%
4
Front Squat (Barbell)
4
8 reps
RPE 8
5
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
6
Kettlebell Swing
1
5 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
4
1 reps
RPE 8-10
2
Bench Press (Barbell)
2
4 reps
80%
3
Bench Press (Barbell)
1
AMRAP
80%
4
Front Squat (Barbell)
4
8 reps
RPE 8
5
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
6
Kettlebell Swing
1
5 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
4
1 reps
RPE 8-10
2
Bench Press (Barbell)
2
5 reps
80%
3
Bench Press (Barbell)
1
AMRAP
80%
4
Front Squat (Barbell)
4
8 reps
RPE 8
5
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
6
Kettlebell Swing
1
5 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
4
1 reps
RPE 8-10
2
Bench Press (Barbell)
2
1 reps
90%
3
Bench Press (Barbell)
1
AMRAP
90%
4
Front Squat (Barbell)
4
8 reps
RPE 8
5
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
6
Kettlebell Swing
1
5 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
4
1 reps
RPE 8-10
2
Bench Press (Barbell)
2
2 reps
90%
3
Bench Press (Barbell)
1
AMRAP
90%
4
Front Squat (Barbell)
4
8 reps
RPE 8
5
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
6
Kettlebell Swing
1
5 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
4
1 reps
RPE 8-10
2
Bench Press (Barbell)
2
3 reps
90%
3
Bench Press (Barbell)
1
AMRAP
90%
4
Front Squat (Barbell)
4
8 reps
RPE 8
5
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
6
Kettlebell Swing
1
5 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
3
1 reps
RPE 10
2
Deadlift (Barbell)
2
5 reps
60%
3
Deadlift (Barbell)
1
AMRAP
60%
4
Shoulder Press (Machine)
4
10 reps
RPE 8-10
5
Seated Dip (Machine)
4
10 reps
RPE 8-10
6
Jump Rope
1
10 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
3
1 reps
RPE 10
2
Deadlift (Barbell)
2
6 reps
60%
3
Deadlift (Barbell)
1
AMRAP
60%
4
Shoulder Press (Machine)
4
10 reps
RPE 8-10
5
Seated Dip (Machine)
4
10 reps
RPE 8-10
6
Jump Rope
1
10 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
3
1 reps
RPE 10
2
Deadlift (Barbell)
2
7 reps
60%
3
Deadlift (Barbell)
1
AMRAP
60%
4
Shoulder Press (Machine)
4
10 reps
RPE 8-10
5
Seated Dip (Machine)
4
10 reps
RPE 8-10
6
Jump Rope
1
10 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
3
1 reps
RPE 10
2
Deadlift (Barbell)
2
5 reps
70%
3
Deadlift (Barbell)
1
AMRAP
70%
4
Shoulder Press (Machine)
4
10 reps
RPE 8-10
5
Seated Dip (Machine)
4
10 reps
RPE 8-10
6
Jump Rope
1
10 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
3
1 reps
RPE 10
2
Deadlift (Barbell)
2
6 reps
70%
3
Deadlift (Barbell)
1
AMRAP
70%
4
Shoulder Press (Machine)
4
10 reps
RPE 8-10
5
Seated Dip (Machine)
4
10 reps
RPE 8-10
6
Jump Rope
1
10 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
3
1 reps
RPE 10
2
Deadlift (Barbell)
2
7 reps
70%
3
Deadlift (Barbell)
1
AMRAP
70%
4
Shoulder Press (Machine)
4
10 reps
RPE 8-10
5
Seated Dip (Machine)
4
10 reps
RPE 8-10
6
Jump Rope
1
10 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
3
1 reps
RPE 10
2
Deadlift (Barbell)
2
3 reps
80%
3
Deadlift (Barbell)
1
AMRAP
80%
4
Shoulder Press (Machine)
4
10 reps
RPE 8-10
5
Seated Dip (Machine)
4
10 reps
RPE 8-10
6
Jump Rope
1
10 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
3
1 reps
RPE 10
2
Deadlift (Barbell)
2
4 reps
80%
3
Deadlift (Barbell)
1
AMRAP
80%
4
Shoulder Press (Machine)
4
10 reps
RPE 8-10
5
Seated Dip (Machine)
4
10 reps
RPE 8-10
6
Jump Rope
1
10 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
3
1 reps
RPE 10
2
Deadlift (Barbell)
2
5 reps
80%
3
Deadlift (Barbell)
1
AMRAP
80%
4
Shoulder Press (Machine)
4
10 reps
RPE 8-10
5
Seated Dip (Machine)
4
10 reps
RPE 8-10
6
Jump Rope
1
10 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
3
1 reps
RPE 10
2
Deadlift (Barbell)
2
1 reps
90%
3
Deadlift (Barbell)
1
AMRAP
90%
4
Shoulder Press (Machine)
4
10 reps
RPE 8-10
5
Seated Dip (Machine)
4
10 reps
RPE 8-10
6
Jump Rope
1
10 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
3
1 reps
RPE 10
2
Deadlift (Barbell)
2
2 reps
90%
3
Deadlift (Barbell)
1
AMRAP
90%
4
Shoulder Press (Machine)
4
10 reps
RPE 8-10
5
Seated Dip (Machine)
4
10 reps
RPE 8-10
6
Jump Rope
1
10 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Pull
3
1 reps
RPE 10
2
Deadlift (Barbell)
2
3 reps
90%
3
Deadlift (Barbell)
1
AMRAP
90%
4
Shoulder Press (Machine)
4
10 reps
RPE 8-10
5
Seated Dip (Machine)
4
10 reps
RPE 8-10
6
Jump Rope
1
10 mins
RPE 8-10
Week 1
1 / 12 Weeks
Day 1
1
Prowler Push
4 Sets
1 Reps
@10
2
Push Press (Barbell)
2 Sets
5 Reps
60%
3
Push Press (Barbell)
1 Set
AMRAP
60%
4
High Pull
4 Sets
8 Reps
@8
5
Barbell Row
4 Sets
5 Reps
@8-10
6
Walk
1 Set
10 mins
@6
Day 2
1
100m Sprint
4 Sets
1 Reps
@8-10
2
Bench Press (Barbell)
2 Sets
5 Reps
60%
3
Bench Press (Barbell)
1 Set
AMRAP
60%
4
Front Squat (Barbell)
4 Sets
8 Reps
@8
5
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
6
Kettlebell Swing
1 Set
5 mins
@8-10
Day 3
1
Sled Pull
3 Sets
1 Reps
@10
2
Deadlift (Barbell)
2 Sets
5 Reps
60%
3
Deadlift (Barbell)
1 Set
AMRAP
60%
4
Shoulder Press (Machine)
4 Sets
10 Reps
@8-10
5
Seated Dip (Machine)
4 Sets
10 Reps
@8-10
6
Jump Rope
1 Set
10 mins
@8-10