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Warrior Strength

by Yannick Schön

Program Description

This workout focuses on creating functional strength and a good amount of muscle growth. It can be done by everyone.

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodyweight Fitness, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 27, 2025 10:11
  • Last Edited
    Jan 27, 2025 01:13
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 6.5
2
Clean Deadlift
4
6 reps
RPE 7.5
3
Walking Lunge
3
10 reps
RPE 10
4
Hanging Leg Raise
3
12 reps
RPE 10
5
Plank
3
0.5-1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 6.5
2
Clean Deadlift
4
6 reps
RPE 7.5
3
Walking Lunge
3
10 reps
RPE 10
4
Hanging Leg Raise
3
12 reps
RPE 10
5
Plank
3
0.5-1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 6.5
2
Clean Deadlift
4
6 reps
RPE 7.5
3
Walking Lunge
3
10 reps
RPE 10
4
Hanging Leg Raise
3
12 reps
RPE 10
5
Plank
3
0.5-1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 6.5
2
Clean Deadlift
4
6 reps
RPE 7.5
3
Walking Lunge
3
10 reps
RPE 10
4
Hanging Leg Raise
3
12 reps
RPE 10
5
Plank
3
0.5-1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 6.5
2
Clean Deadlift
4
6 reps
RPE 7.5
3
Walking Lunge
3
10 reps
RPE 10
4
Hanging Leg Raise
3
12 reps
RPE 10
5
Plank
3
0.5-1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 6.5
2
Clean Deadlift
4
6 reps
RPE 7.5
3
Walking Lunge
3
10 reps
RPE 10
4
Hanging Leg Raise
3
12 reps
RPE 10
5
Plank
3
0.5-1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 6.5
2
Clean Deadlift
4
6 reps
RPE 7.5
3
Walking Lunge
3
10 reps
RPE 10
4
Hanging Leg Raise
3
12 reps
RPE 10
5
Plank
3
0.5-1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 6.5
2
Clean Deadlift
4
6 reps
RPE 7.5
3
Walking Lunge
3
10 reps
RPE 10
4
Hanging Leg Raise
3
12 reps
RPE 10
5
Plank
3
0.5-1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
2B
Face Pull
3
15 reps
RPE 7
3
Dips Between Chairs
3
10-12 reps
RPE 10
4
Push Up
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
2B
Face Pull
3
15 reps
RPE 7
3
Dips Between Chairs
3
10-12 reps
RPE 10
4
Push Up
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
2B
Face Pull
3
15 reps
RPE 7
3
Dips Between Chairs
3
10-12 reps
RPE 10
4
Push Up
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
2B
Face Pull
3
15 reps
RPE 7
3
Dips Between Chairs
3
10-12 reps
RPE 10
4
Push Up
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
2B
Face Pull
3
15 reps
RPE 7
3
Dips Between Chairs
3
10-12 reps
RPE 10
4
Push Up
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
2B
Face Pull
3
15 reps
RPE 7
3
Dips Between Chairs
3
10-12 reps
RPE 10
4
Push Up
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
2B
Face Pull
3
15 reps
RPE 7
3
Dips Between Chairs
3
10-12 reps
RPE 10
4
Push Up
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
2B
Face Pull
3
15 reps
RPE 7
3
Dips Between Chairs
3
10-12 reps
RPE 10
4
Push Up
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-8 reps
RPE 10
2A
Barbell Row
4
6-8 reps
RPE 7.5
2B
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
3
One Arm Bent Over Row
3
10 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 8
5
Side Plank
3
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-8 reps
RPE 10
2A
Barbell Row
4
6-8 reps
RPE 7.5
2B
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
3
One Arm Bent Over Row
3
10 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 8
5
Side Plank
3
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-8 reps
RPE 10
2A
Barbell Row
4
6-8 reps
RPE 7.5
2B
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
3
One Arm Bent Over Row
3
10 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 8
5
Side Plank
3
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-8 reps
RPE 10
2A
Barbell Row
4
6-8 reps
RPE 7.5
2B
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
3
One Arm Bent Over Row
3
10 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 8
5
Side Plank
3
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-8 reps
RPE 10
2A
Barbell Row
4
6-8 reps
RPE 7.5
2B
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
3
One Arm Bent Over Row
3
10 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 8
5
Side Plank
3
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-8 reps
RPE 10
2A
Barbell Row
4
6-8 reps
RPE 7.5
2B
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
3
One Arm Bent Over Row
3
10 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 8
5
Side Plank
3
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-8 reps
RPE 10
2A
Barbell Row
4
6-8 reps
RPE 7.5
2B
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
3
One Arm Bent Over Row
3
10 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 8
5
Side Plank
3
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-8 reps
RPE 10
2A
Barbell Row
4
6-8 reps
RPE 7.5
2B
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
3
One Arm Bent Over Row
3
10 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 8
5
Side Plank
3
0.5 mins
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
@6.5
2
Clean Deadlift
4 Sets
6 Reps
@7.5
3
Walking Lunge
3 Sets
10 Reps
@10
4
Hanging Leg Raise
3 Sets
12 Reps
@10
5
Plank
3 Sets
0.5-1 mins
@10
Day 2
1A
Bench Press (Dumbbell)
4 Sets
6-8 Reps
@8
2A
Seated Shoulder Press (Dumbbell)
4 Sets
6 Reps
@8
2B
Face Pull
3 Sets
15 Reps
@7
3
Dips Between Chairs
3 Sets
10-12 Reps
@10
4
Push Up
3 Sets
12 Reps
@10
Day 3
1
Pull-Up (Bodyweight)
4 Sets
6-8 Reps
@10
2A
Barbell Row
4 Sets
6-8 Reps
@7.5
2B
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@8
3
One Arm Bent Over Row
3 Sets
10 Reps
@8
4
Russian Twist (Dumbbell)
3 Sets
20 Reps
@8
5
Side Plank
3 Sets
0.5 mins
@10