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BoostcampPNG

ACRO 1

by Peter F.
21 athletes joined

Program Description

Gain Strength and stability through a 3 days a week program for Acro/Tumbling. Each session should last an hour and a half.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 21, 2024 08:27
  • Last Edited
    Jan 10, 2025 05:27
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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
Sumo Squat
3
1
5 reps
3 reps
70%
72%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Standing Calf Raise
3
20 reps
RPE 9
4
Hanging Leg Raise
3
20 reps
-
5
Trapbar Lopsided Carry
1
1
1
1 reps
1 reps
1 reps
RPE 9.5
RPE 9
RPE 8.5
6
1 Arm Overhead Carry
2
1 reps
RPE 8.5
7
Spider Curl
1
1
12 reps
12 reps
RPE 8.5
RPE 8
8
Plank
2
1-1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
1
5 reps
3 reps
72%
75%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Standing Calf Raise
3
20 reps
RPE 9
4
Hanging Leg Raise
3
22 reps
-
5
Trapbar Lopsided Carry
1
1
1
1 reps
1 reps
1 reps
RPE 9.5
RPE 9
RPE 8.5
6
1 Arm Overhead Carry
2
1 reps
RPE 8.5
7
Spider Curl
1
1
12 reps
12 reps
RPE 9
RPE 8.5
8
Plank
1
1
1.2-1.7 mins
1-1.5 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
1
5 reps
3 reps
75%
78%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Standing Calf Raise
3
20 reps
RPE 9
4
Hanging Leg Raise
3
25 reps
-
5
Trapbar Lopsided Carry
1
1
1
1 reps
1 reps
1 reps
RPE 9.5
RPE 9
RPE 8.5
6
1 Arm Overhead Carry
2
1 reps
RPE 8.5
7
Spider Curl
1
1
12 reps
12 reps
RPE 8.5
RPE 8
8
Plank
2
1.2-1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
1
5 reps
3 reps
78%
80%
2
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
8 reps
RPE 7.5
RPE 8
3
Standing Calf Raise
3
20 reps
RPE 9
4
Hanging Leg Raise
3
28 reps
-
5
Trapbar Lopsided Carry
1
1
1
1 reps
1 reps
1 reps
RPE 9.5
RPE 9
RPE 8.5
6
1 Arm Overhead Carry
2
1 reps
RPE 8.5
7
Spider Curl
2
12 reps
RPE 8.5
8
Plank
1
1
1.5-2 mins
1.2-1.7 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
1
5 reps
3 reps
80%
82%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Standing Calf Raise
3
20 reps
RPE 9
4
Hanging Leg Raise
3
30 reps
-
5
Trapbar Lopsided Carry
1
1
1
1 reps
1 reps
1 reps
RPE 9.5
RPE 9
RPE 8.5
6
1 Arm Overhead Carry
2
1 reps
RPE 8.5
7
Spider Curl
2
12 reps
RPE 9
8
Plank
1
1
1
1.5-2 mins
1.2-1.7 mins
1-1.5 mins
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
1
5 reps
3 reps
80%
82%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Standing Calf Raise
3
20 reps
RPE 9
4
Hanging Leg Raise
3
32 reps
-
5
Trapbar Lopsided Carry
1
1
1
1 reps
1 reps
1 reps
RPE 9.5
RPE 9
RPE 8.5
6
1 Arm Overhead Carry
2
1 reps
RPE 8.5
7
Spider Curl
2
12 reps
RPE 9
8
Plank
1
1
1
1.7-2.5 mins
1.5-2 mins
1.2-1.7 mins
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
2
2
5 reps
3 reps
1 reps
80%
85%
90%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Standing Calf Raise
3
20 reps
RPE 9
4
Hanging Leg Raise
3
35 reps
-
5
Trapbar Lopsided Carry
1
1
1
1 reps
1 reps
1 reps
RPE 9.5
RPE 9
RPE 8.5
6
1 Arm Overhead Carry
2
1 reps
RPE 8.5
7
Spider Curl
2
12 reps
RPE 9
8
Plank
1
1
1
2-3 mins
1.5-2.5 mins
1-2 mins
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
1
1
1
1 reps
1 reps
1 reps
1 reps
50%
75%
85%
100%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Standing Calf Raise
3
20 reps
RPE 9
4
Hanging Leg Raise
1
10000 reps
100%
5
Trapbar Lopsided Carry
1
1
1
1 reps
1 reps
1 reps
RPE 9.5
RPE 9
RPE 8.5
6
1 Arm Overhead Carry
2
1 reps
RPE 8.5
7
Spider Curl
2
1
12 reps
6 reps
RPE 9
RPE 8.5
8
Plank
1
10000 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
1
8 reps
5 reps
RPE 7
RPE 7
2
Alternating Incline Bench
3
6 reps
RPE 7.5
3
Deadlift (Barbell)
3
1
5 reps
3 reps
70%
72%
4
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
5
Bent Over Row (Barbell)
3
8 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
7
Face Pull
2
15 reps
RPE 7.5
8
Superman
1
1
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
1 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9
RPE 8.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
1
8 reps
5 reps
RPE 7.5
RPE 8
2
Alternating Incline Bench
3
6 reps
RPE 7.5
3
Deadlift (Barbell)
3
1
5 reps
3 reps
75%
78%
4
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
5
Bent Over Row (Barbell)
3
8 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
7
Face Pull
2
15 reps
RPE 7.5
8
Superman
1
1
1
1
1
1
1
1
1
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
1 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9
RPE 8.5
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
1
8 reps
5 reps
RPE 7.5
RPE 8
2
Alternating Incline Bench
3
6 reps
RPE 7.5
3
Deadlift (Barbell)
3
1
5 reps
3 reps
78%
80%
4
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
5
Bent Over Row (Barbell)
3
8 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
7
Face Pull
2
15 reps
RPE 7.5
8
Superman
1
1
1
1
1
1
1
1
1
1
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
3 reps
1 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9
RPE 8.5
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
1
8 reps
5 reps
RPE 7.5
RPE 8
2
Alternating Incline Bench
3
6 reps
RPE 7.5
3
Deadlift (Barbell)
3
1
5 reps
3 reps
80%
82%
4
Lat Pulldown (Single Arm)
3
10 reps
RPE 8.5
5
Bent Over Row (Barbell)
3
8 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
7
Face Pull
2
15 reps
RPE 7.5
8
Superman
1
1
1
1
1
1
1
1
1
1
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
3 reps
1 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9
RPE 8.5
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
1
8 reps
5 reps
RPE 8
RPE 8.5
2
Alternating Incline Bench
3
6 reps
RPE 7.5
3
Deadlift (Barbell)
3
1
5 reps
3 reps
82%
85%
4
Lat Pulldown (Single Arm)
3
10 reps
RPE 8.5
5
Bent Over Row (Barbell)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
7
Face Pull
2
15 reps
RPE 7.5
8
Superman
1
1
1
1
1
1
1
1
1
1
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
3 reps
1 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9
RPE 8.5
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
1
8 reps
5 reps
RPE 8
RPE 8.5
2
Alternating Incline Bench
3
6 reps
RPE 7.5
3
Deadlift (Barbell)
3
1
5 reps
3 reps
82%
85%
4
Lat Pulldown (Single Arm)
3
10 reps
RPE 8.5
5
Bent Over Row (Barbell)
3
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
7
Face Pull
2
15 reps
RPE 7.5
8
Superman
1
1
1
1
1
1
1
1
1
1
1
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
8 reps
5 reps
3 reps
1 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9
RPE 8.5
RPE 8
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
1
1
8 reps
5 reps
3 reps
RPE 8
RPE 8.5
RPE 9
2
Alternating Incline Bench
3
6 reps
RPE 8
3
Deadlift (Barbell)
1
2
2
5 reps
3 reps
1 reps
82%
85%
90%
4
Lat Pulldown (Single Arm)
1
2
10 reps
10 reps
RPE 8.5
RPE 9
5
Bent Over Row (Barbell)
3
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
7
Face Pull
2
15 reps
RPE 7.5
8
Superman
1
1
1
1
1
1
1
1
1
1
1
1
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
12 reps
10 reps
8 reps
5 reps
3 reps
1 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9
RPE 8.5
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
1
8 reps
5 reps
3 reps
3 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Alternating Incline Bench
3
6 reps
RPE 8
3
Deadlift (Barbell)
1
1
1
1
1 reps
1 reps
1 reps
1 reps
50%
75%
85%
100%
4
Lat Pulldown (Single Arm)
1
2
10 reps
10 reps
RPE 8.5
RPE 9
5
Bent Over Row (Barbell)
3
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
7
Face Pull
2
15 reps
RPE 7.5
8
Superman
1
1
1
1
1
1
1
1
1
1
1
50 reps
45 reps
40 reps
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
1 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9
RPE 8.5
RPE 8
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
6 reps
3 reps
RPE 7
RPE 7.5
2
Lateral Lunge
1
2
12 reps
12 reps
RPE 6.5
RPE 7
3
Pogo Hop
3
12 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
6 reps
RPE 7.5
5
Russian Twist
3
20 reps
RPE 8
6
Cable Crunch
2
12 reps
RPE 9
7
Side Crunch (Cable)
2
12 reps
RPE 9
8
Dip (Bodyweight)
3
8 reps
RPE 8
9
Pull-Up (Bodyweight)
1
1
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
6 reps
3 reps
RPE 7
RPE 7.5
2
Lateral Lunge
1
2
12 reps
12 reps
RPE 6.5
RPE 7
3
Pogo Hop
3
12 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
6 reps
RPE 7.5
5
Russian Twist
3
20 reps
RPE 8
6
Cable Crunch
2
12 reps
RPE 9
7
Side Crunch (Cable)
2
12 reps
RPE 9
8
Dip (Bodyweight)
3
8 reps
RPE 8
9
Pull-Up (Bodyweight)
1
1
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
6 reps
3 reps
RPE 8
RPE 8.5
2
Lateral Lunge
1
2
12 reps
12 reps
RPE 6.5
RPE 7
3
Pogo Hop
3
12 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
6 reps
RPE 7.5
5
Russian Twist
3
20 reps
RPE 8
6
Cable Crunch
2
12 reps
RPE 9
7
Side Crunch (Cable)
2
12 reps
RPE 9
8
Dip (Bodyweight)
3
8 reps
RPE 8
9
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
6 reps
3 reps
RPE 8.5
RPE 9
2
Lateral Lunge
3
12 reps
RPE 7.5
3
Pogo Hop
3
12 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
6 reps
RPE 8
5
Russian Twist
3
20 reps
RPE 8
6
Cable Crunch
2
12 reps
RPE 9
7
Side Crunch (Cable)
2
12 reps
RPE 9
8
Dip (Bodyweight)
3
8 reps
RPE 8
9
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
1
6 reps
3 reps
1 reps
RPE 8.5
RPE 9
RPE 9
2
Lateral Lunge
2
1
12 reps
12 reps
RPE 8
RPE 7.5
3
Pogo Hop
3
12 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 7.5
5
Russian Twist
3
20 reps
RPE 8
6
Cable Crunch
2
12 reps
RPE 9
7
Side Crunch (Cable)
2
12 reps
RPE 9
8
Dip (Bodyweight)
3
8 reps
RPE 8
9
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
1
6 reps
3 reps
1 reps
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Lunge
2
1
12 reps
12 reps
RPE 8
RPE 7.5
3
Pogo Hop
3
12 reps
RPE 9
4
Hip Thrust (Barbell)
2
2
6 reps
6 reps
RPE 8.5
RPE 8
5
Russian Twist
3
20 reps
RPE 8
6
Cable Crunch
2
12 reps
RPE 9
7
Side Crunch (Cable)
2
12 reps
RPE 9
8
Dip (Bodyweight)
3
8 reps
RPE 8
9
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
1
1
1
6 reps
3 reps
3 reps
1 reps
1 reps
RPE 8.5
RPE 8.5
RPE 9
RPE 9
RPE 9.5
2
Lateral Lunge
2
1
12 reps
12 reps
RPE 8.5
RPE 8
3
Pogo Hop
3
12 reps
RPE 9
4
Hip Thrust (Barbell)
3
1
6 reps
3 reps
RPE 8
RPE 9
5
Russian Twist
3
20 reps
RPE 8
6
Cable Crunch
2
12 reps
RPE 9
7
Side Crunch (Cable)
2
12 reps
RPE 9
8
Dip (Bodyweight)
3
8 reps
RPE 8
9
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1 reps
1 reps
1 reps
1 reps
50%
75%
85%
100%
2
Lateral Lunge
2
1
12 reps
12 reps
RPE 8.5
RPE 8
3
Pogo Hop
3
12 reps
RPE 9
4
Hip Thrust (Barbell)
1
1
1
1
1
2 reps
2 reps
1 reps
1 reps
3 reps
50%
75%
85%
100%
100%
5
Russian Twist
3
20 reps
RPE 8
6
Cable Crunch
2
12 reps
RPE 9
7
Side Crunch (Cable)
2
12 reps
RPE 9
8
Dip (Bodyweight)
3
8 reps
RPE 8
9
Pull-Up (Bodyweight)
1
100 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Sumo Squat
3 Sets
1 Set
5 Reps
3 Reps
70%
72%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7
3
Standing Calf Raise
3 Sets
20 Reps
@9
4
Hanging Leg Raise
3 Sets
20 Reps
-
5
Trapbar Lopsided Carry
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@9.5
@9
@8.5
6
1 Arm Overhead Carry
2 Sets
1 Reps
@8.5
7
Spider Curl
1 Set
1 Set
12 Reps
12 Reps
@8.5
@8
8
Plank
2 Sets
1-1.5 mins
-
Day 2
1
Seated Overhead Press (Dumbbell)
3 Sets
1 Set
8 Reps
5 Reps
@7
@7
2
Alternating Incline Bench
3 Sets
6 Reps
@7.5
3
Deadlift (Barbell)
3 Sets
1 Set
5 Reps
3 Reps
70%
72%
4
Lat Pulldown (Single Arm)
3 Sets
10 Reps
@8
5
Bent Over Row (Barbell)
3 Sets
8 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8.5
7
Face Pull
2 Sets
15 Reps
@7.5
8
Superman
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
35 Reps
30 Reps
25 Reps
20 Reps
15 Reps
10 Reps
5 Reps
1 Reps
@9.5
@9.5
@9.5
@9.5
@9.5
@9
@8.5
@8
Day 3
1
Front Squat (Barbell)
3 Sets
1 Set
6 Reps
3 Reps
@7
@7.5
2
Lateral Lunge
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
3
Pogo Hop
3 Sets
12 Reps
@8.5
4
Hip Thrust (Barbell)
3 Sets
6 Reps
@7.5
5
Russian Twist
3 Sets
20 Reps
@8
6
Cable Crunch
2 Sets
12 Reps
@9
7
Side Crunch (Cable)
2 Sets
12 Reps
@9
8
Dip (Bodyweight)
3 Sets
8 Reps
@8
9
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
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-
-
-
-
-