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BoostcampPNG

September 2024: Road to Japan

by Matthew W.

Program Description

Getting better at pushups and pull ups. OHP, ROWS, BENCH, walking lunges, power shrugs, legs and arms.

Program Overview

  • Level
    Intermediate, Novice, Beginner, Advanced
  • Goal
    Powerbuilding, Athletics, Bodyweight Fitness, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 20, 2024 12:23
  • Last Edited
    Aug 29, 2024 05:04
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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
2km Row
1
-
2
Yoga
1
-
3A
Band Pull Apart
2
20 reps
-
3B
Dip (Bodyweight)
2
AMRAP
-
3C
Pull-Up (Bodyweight)
2
AMRAP
-
3D
Lunge (Bodyweight)
2
AMRAP
-
4
Overhead Press (Barbell)
3
-
5A
Seated Overhead Press (Dumbbell)
3
-
5B
Couch Stretch with Reachovers
2
AMRAP
-
6
Push Up
3
5-10 reps
-
7
Russian Twist
3
-
8
Lateral Raise (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Yoga
1
-
3A
Band Pull Apart
2
20 reps
-
3B
Dip (Bodyweight)
2
AMRAP
-
3C
Pull-Up (Bodyweight)
2
AMRAP
-
3D
Lunge (Bodyweight)
2
AMRAP
-
4
Overhead Press (Barbell)
3
-
5A
Seated Overhead Press (Dumbbell)
3
-
5B
Couch Stretch with Reachovers
2
AMRAP
-
6
Push Up
3
5-10 reps
-
7
Russian Twist
3
-
8
Lateral Raise (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Yoga
1
-
3A
Band Pull Apart
2
20 reps
-
3B
Dip (Bodyweight)
2
AMRAP
-
3C
Pull-Up (Bodyweight)
2
AMRAP
-
3D
Lunge (Bodyweight)
2
AMRAP
-
4
Overhead Press (Barbell)
3
-
5A
Seated Overhead Press (Dumbbell)
3
-
5B
Couch Stretch with Reachovers
2
AMRAP
-
6
Push Up
3
5-10 reps
-
7
Russian Twist
3
-
8
Lateral Raise (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Yoga
1
-
3A
Band Pull Apart
2
20 reps
-
3B
Dip (Bodyweight)
2
AMRAP
-
3C
Pull-Up (Bodyweight)
2
AMRAP
-
3D
Lunge (Bodyweight)
2
AMRAP
-
4
Overhead Press (Barbell)
3
-
5A
Seated Overhead Press (Dumbbell)
3
-
5B
Couch Stretch with Reachovers
2
AMRAP
-
6
Push Up
3
5-10 reps
-
7
Russian Twist
3
-
8
Lateral Raise (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Yoga
1
-
3A
Band Pull Apart
2
20 reps
-
3B
Dip (Bodyweight)
2
AMRAP
-
3C
Pull-Up (Bodyweight)
2
AMRAP
-
3D
Lunge (Bodyweight)
2
AMRAP
-
4
Overhead Press (Barbell)
3
-
5A
Seated Overhead Press (Dumbbell)
3
-
5B
Couch Stretch with Reachovers
2
AMRAP
-
6
Push Up
3
5-10 reps
-
7
Russian Twist
3
-
8
Lateral Raise (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Yoga
1
-
3A
Band Pull Apart
2
20 reps
-
3B
Dip (Bodyweight)
2
AMRAP
-
3C
Pull-Up (Bodyweight)
2
AMRAP
-
3D
Lunge (Bodyweight)
2
AMRAP
-
4
Overhead Press (Barbell)
3
-
5A
Seated Overhead Press (Dumbbell)
3
-
5B
Couch Stretch with Reachovers
2
AMRAP
-
6
Push Up
3
5-10 reps
-
7
Russian Twist
3
-
8
Lateral Raise (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Yoga
1
-
3A
Band Pull Apart
2
20 reps
-
3B
Dip (Bodyweight)
2
AMRAP
-
3C
Pull-Up (Bodyweight)
2
AMRAP
-
3D
Lunge (Bodyweight)
2
AMRAP
-
4
Overhead Press (Barbell)
3
-
5A
Seated Overhead Press (Dumbbell)
3
-
5B
Couch Stretch with Reachovers
2
AMRAP
-
6
Push Up
3
5-10 reps
-
7
Russian Twist
3
-
8
Lateral Raise (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Yoga
1
-
3A
Band Pull Apart
2
20 reps
-
3B
Dip (Bodyweight)
2
AMRAP
-
3C
Pull-Up (Bodyweight)
2
AMRAP
-
3D
Lunge (Bodyweight)
2
AMRAP
-
4
Overhead Press (Barbell)
3
-
5A
Seated Overhead Press (Dumbbell)
3
-
5B
Couch Stretch with Reachovers
2
AMRAP
-
6
Push Up
3
5-10 reps
-
7
Russian Twist
3
-
8
Lateral Raise (Dumbbell)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Yoga
1
10 mins
-
3A
Dip (Bodyweight)
3
AMRAP
-
3B
Pull-Up (Bodyweight)
3
AMRAP
-
3C
Lunge (Bodyweight)
3
AMRAP
-
4
Kroc Row
3
-
5
Chest Supported Row (Machine)
3
-
6
Bicep Curl (EZ Bar)
4
-
7A
Power Shrug
3
-
7B
Hammer Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Yoga
1
10 mins
-
3A
Dip (Bodyweight)
3
AMRAP
-
3B
Pull-Up (Bodyweight)
3
AMRAP
-
3C
Lunge (Bodyweight)
3
AMRAP
-
4
Barbell Row
3
-
5
Chest Supported Row (Machine)
3
-
6
Power Shrug
3
-
7
Bicep Curl (EZ Bar)
4
-
8
Reverse Bicep Curl (EZ Bar)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Yoga
1
10 mins
-
3A
Dip (Bodyweight)
3
AMRAP
-
3B
Pull-Up (Bodyweight)
3
AMRAP
-
3C
Lunge (Bodyweight)
3
AMRAP
-
4
Barbell Row
3
-
5
Chest Supported Row (Machine)
3
-
6
Power Shrug
3
-
7
Bicep Curl (EZ Bar)
4
-
8
Reverse Bicep Curl (EZ Bar)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Yoga
1
10 mins
-
3A
Dip (Bodyweight)
3
AMRAP
-
3B
Pull-Up (Bodyweight)
3
AMRAP
-
3C
Lunge (Bodyweight)
3
AMRAP
-
4
Barbell Row
3
-
5
Chest Supported Row (Machine)
3
-
6
Power Shrug
3
-
7
Bicep Curl (EZ Bar)
4
-
8
Reverse Bicep Curl (EZ Bar)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Yoga
1
10 mins
-
3A
Dip (Bodyweight)
3
AMRAP
-
3B
Pull-Up (Bodyweight)
3
AMRAP
-
3C
Lunge (Bodyweight)
3
AMRAP
-
4
Barbell Row
3
-
5
Chest Supported Row (Machine)
3
-
6
Power Shrug
3
-
7
Bicep Curl (EZ Bar)
4
-
8
Reverse Bicep Curl (EZ Bar)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Yoga
1
10 mins
-
3A
Dip (Bodyweight)
3
AMRAP
-
3B
Pull-Up (Bodyweight)
3
AMRAP
-
3C
Lunge (Bodyweight)
3
AMRAP
-
4
Barbell Row
3
-
5
Chest Supported Row (Machine)
3
-
6
Power Shrug
3
-
7
Bicep Curl (EZ Bar)
4
-
8
Reverse Bicep Curl (EZ Bar)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Yoga
1
10 mins
-
3A
Dip (Bodyweight)
3
AMRAP
-
3B
Pull-Up (Bodyweight)
3
AMRAP
-
3C
Lunge (Bodyweight)
3
AMRAP
-
4
Barbell Row
3
-
5
Chest Supported Row (Machine)
3
-
6
Power Shrug
3
-
7
Bicep Curl (EZ Bar)
4
-
8
Reverse Bicep Curl (EZ Bar)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Yoga
1
10 mins
-
3A
Dip (Bodyweight)
3
AMRAP
-
3B
Pull-Up (Bodyweight)
3
AMRAP
-
3C
Lunge (Bodyweight)
3
AMRAP
-
4
Barbell Row
3
-
5
Chest Supported Row (Machine)
3
-
6
Power Shrug
3
-
7
Bicep Curl (EZ Bar)
4
-
8
Reverse Bicep Curl (EZ Bar)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Run
1
8 mins
-
1B
Yoga
1
10 mins
-
1C
Dip (Bodyweight)
3
AMRAP
-
1D
Pull-Up (Bodyweight)
3
AMRAP
-
1E
Lunge (Bodyweight)
3
AMRAP
-
2
Bench Press (Barbell)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
3
Chest Fly (Cable)
3
10-20 reps
-
4A
Push Up
3
5 reps
-
4B
Lying Leg Raise
3
20 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Run
1
8 mins
-
1B
Yoga
1
10 mins
-
1C
Dip (Bodyweight)
3
AMRAP
-
1D
Pull-Up (Bodyweight)
3
AMRAP
-
1E
Lunge (Bodyweight)
3
AMRAP
-
2
Bench Press (Barbell)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
3
Chest Fly (Cable)
3
10-20 reps
-
4A
Push Up
3
5 reps
-
4B
Lying Leg Raise
3
20 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Run
1
8 mins
-
1B
Yoga
1
10 mins
-
1C
Dip (Bodyweight)
3
AMRAP
-
1D
Pull-Up (Bodyweight)
3
AMRAP
-
1E
Lunge (Bodyweight)
3
AMRAP
-
2
Bench Press (Barbell)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
3
Chest Fly (Cable)
3
10-20 reps
-
4A
Push Up
3
5 reps
-
4B
Lying Leg Raise
3
20 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Run
1
8 mins
-
1B
Yoga
1
10 mins
-
1C
Dip (Bodyweight)
3
AMRAP
-
1D
Pull-Up (Bodyweight)
3
AMRAP
-
1E
Lunge (Bodyweight)
3
AMRAP
-
2
Bench Press (Barbell)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
3
Chest Fly (Cable)
3
10-20 reps
-
4A
Push Up
3
5 reps
-
4B
Lying Leg Raise
3
20 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Run
1
8 mins
-
1B
Yoga
1
10 mins
-
1C
Dip (Bodyweight)
3
AMRAP
-
1D
Pull-Up (Bodyweight)
3
AMRAP
-
1E
Lunge (Bodyweight)
3
AMRAP
-
2
Bench Press (Barbell)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
3
Chest Fly (Cable)
3
10-20 reps
-
4A
Push Up
3
5 reps
-
4B
Lying Leg Raise
3
20 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Run
1
8 mins
-
1B
Yoga
1
10 mins
-
1C
Dip (Bodyweight)
3
AMRAP
-
1D
Pull-Up (Bodyweight)
3
AMRAP
-
1E
Lunge (Bodyweight)
3
AMRAP
-
2
Bench Press (Barbell)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
3
Chest Fly (Cable)
3
10-20 reps
-
4A
Push Up
3
5 reps
-
4B
Lying Leg Raise
3
20 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Run
1
8 mins
-
1B
Yoga
1
10 mins
-
1C
Dip (Bodyweight)
3
AMRAP
-
1D
Pull-Up (Bodyweight)
3
AMRAP
-
1E
Lunge (Bodyweight)
3
AMRAP
-
2
Bench Press (Barbell)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
3
Chest Fly (Cable)
3
10-20 reps
-
4A
Push Up
3
5 reps
-
4B
Lying Leg Raise
3
20 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Run
1
8 mins
-
1B
Yoga
1
10 mins
-
1C
Dip (Bodyweight)
3
AMRAP
-
1D
Pull-Up (Bodyweight)
3
AMRAP
-
1E
Lunge (Bodyweight)
3
AMRAP
-
2
Bench Press (Barbell)
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
3
Chest Fly (Cable)
3
10-20 reps
-
4A
Push Up
3
5 reps
-
4B
Lying Leg Raise
3
20 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Walking Lunge
3
20 reps
-
3
Kettlebell Swing
3
10-20 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
5
Hamstring Curl
3
12 reps
-
6
Calf Raise (Leg Press)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Walking Lunge
3
20 reps
-
3
Kettlebell Swing
3
10-20 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
5
Hamstring Curl
3
12 reps
-
6
Calf Raise (Leg Press)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Walking Lunge
3
20 reps
-
3
Kettlebell Swing
3
10-20 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
5
Hamstring Curl
3
12 reps
-
6
Calf Raise (Leg Press)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Walking Lunge
3
20 reps
-
3
Kettlebell Swing
3
10-20 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
5
Hamstring Curl
3
12 reps
-
6
Calf Raise (Leg Press)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Walking Lunge
3
20 reps
-
3
Kettlebell Swing
3
10-20 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
5
Hamstring Curl
3
12 reps
-
6
Calf Raise (Leg Press)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Walking Lunge
3
20 reps
-
3
Kettlebell Swing
3
10-20 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
5
Hamstring Curl
3
12 reps
-
6
Calf Raise (Leg Press)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Walking Lunge
3
20 reps
-
3
Kettlebell Swing
3
10-20 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
5
Hamstring Curl
3
12 reps
-
6
Calf Raise (Leg Press)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Walking Lunge
3
20 reps
-
3
Kettlebell Swing
3
10-20 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
5
Hamstring Curl
3
12 reps
-
6
Calf Raise (Leg Press)
3
10-20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
2km Row
1 Set
-
2
Yoga
1 Set
-
3A
Band Pull Apart
2 Sets
20 Reps
-
3B
Dip (Bodyweight)
2 Sets
AMRAP
-
3C
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
3D
Lunge (Bodyweight)
2 Sets
AMRAP
-
4
Overhead Press (Barbell)
3 Sets
-
5A
Seated Overhead Press (Dumbbell)
3 Sets
-
5B
Couch Stretch with Reachovers
2 Sets
AMRAP
-
6
Push Up
3 Sets
5-10 Reps
-
7
Russian Twist
3 Sets
-
8
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
-
Day 3
1A
Run
1 Set
8 mins
-
1B
Yoga
1 Set
10 mins
-
1C
Dip (Bodyweight)
3 Sets
AMRAP
-
1D
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
1E
Lunge (Bodyweight)
3 Sets
AMRAP
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
5-10 Reps
@6
@6.5
@7
@8
3
Chest Fly (Cable)
3 Sets
10-20 Reps
-
4A
Push Up
3 Sets
5 Reps
-
4B
Lying Leg Raise
3 Sets
20 Reps
-
5
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
-
6
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
-
Day 4
1
Walk
1 Set
10 mins
-
2
Walking Lunge
3 Sets
20 Reps
-
3
Kettlebell Swing
3 Sets
10-20 Reps
-
4
Farmer's Walk (Weighted)
3 Sets
1 mins
-
5
Hamstring Curl
3 Sets
12 Reps
-
6
Calf Raise (Leg Press)
3 Sets
10-20 Reps
-
Day 2
1
Walk
1 Set
10 mins
-
2
Yoga
1 Set
10 mins
-
3A
Dip (Bodyweight)
3 Sets
AMRAP
-
3B
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
3C
Lunge (Bodyweight)
3 Sets
AMRAP
-
4
Kroc Row
3 Sets
-
5
Chest Supported Row (Machine)
3 Sets
-
6
Bicep Curl (EZ Bar)
4 Sets
-
7A
Power Shrug
3 Sets
-
7B
Hammer Curl
3 Sets
-