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BoostcampPNG

Fundamental- Strength/Hypertrophy

by Dario V.

Program Description

Strength and hypertrophy program based on the fundamentals designed for those who do not have much time and want to optimise the workout by obtaining the maximum gaining splitting the body in 2 zones. Simple and effective combine cardio with your workouts to have a body trained at 360 degrees

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerlifting, Powerbuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 08, 2024 04:15
  • Last Edited
    Nov 11, 2024 10:48
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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
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
84%
82%
80%
78%
76%
2
Pull-Up (Weighted)
5
5 reps
80%
3
Dip (Weighted)
3
8 reps
70%
4
Bicep Curl (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
5
High Pull
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Sit Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
3 reps
93%
73%
2
Pull-Up (Weighted)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
84%
82%
80%
78%
76%
3
Bent Over Row (Barbell)
3
8 reps
70%
4
French Press
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
High Pull
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Sit Up
1
1
1
10+ reps
10+ reps
10+ reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
85%
83%
81%
79%
77%
2
Pull-Up (Weighted)
5
5 reps
81%
3
Dip (Weighted)
3
8 reps
71%
4
Bicep Curl (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
5
High Pull
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Sit Up
3
11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
3 reps
94%
74%
2
Pull-Up (Weighted)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
85%
83%
81%
76%
77%
3
Bent Over Row (Barbell)
3
8 reps
71%
4
French Press
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
High Pull
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Sit Up
1
1
1
11 reps
11 reps
11 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
86%
84%
82%
80%
78%
2
Pull-Up (Weighted)
5
5 reps
82%
3
Dip (Weighted)
3
8 reps
72%
4
Bicep Curl (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
5
High Pull
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Sit Up
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
3 reps
95%
75%
2
Pull-Up (Weighted)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
86%
84%
82%
80%
78%
3
Bent Over Row (Barbell)
3
8 reps
72%
4
French Press
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
High Pull
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Sit Up
1
1
1
11+ reps
11+ reps
11+ reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
87%
85%
83%
81%
79%
2
Pull-Up (Weighted)
5
5 reps
83%
3
Dip (Weighted)
3
8 reps
73%
4
Bicep Curl (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
5
High Pull
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Sit Up
3
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
3 reps
94%
74%
2
Pull-Up (Weighted)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
85%
83%
81%
76%
77%
3
Bent Over Row (Barbell)
3
8 reps
73%
4
French Press
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
High Pull
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Sit Up
1
1
1
11 reps
11 reps
11 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
84%
82%
80%
78%
76%
2
Military Press (Barbell)
5
5 reps
80%
3
Front Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
60%
60%
60%
4
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Overhead Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
90%
80%
2
Military Press (Barbell)
1
3
3 reps
3 reps
90%
70%
3
Squat (Paused)
3
5 reps
60%
4
Overhead Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Barbell)
3
8 reps
RPE 8-9
6
Sit Up
3
AMRAP
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
85%
83%
81%
79%
77%
2
Military Press (Barbell)
5
5 reps
81%
3
Front Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
62%
62%
62%
4
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Overhead Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
91%
81%
2
Military Press (Barbell)
1
3
3 reps
3 reps
91%
71%
3
Squat (Paused)
3
5 reps
61%
4
Overhead Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Barbell)
3
8 reps
RPE 8-9
6
Sit Up
3
AMRAP
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
86%
84%
82%
80%
79%
2
Military Press (Barbell)
5
5 reps
82%
3
Front Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
63%
63%
63%
4
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Overhead Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
92%
82%
2
Military Press (Barbell)
1
3
3 reps
3 reps
92%
72%
3
Squat (Paused)
3
5 reps
62%
4
Overhead Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Barbell)
3
8 reps
RPE 8-9
6
Sit Up
3
AMRAP
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
87%
85%
83%
81%
79%
2
Military Press (Barbell)
5
5 reps
83%
3
Front Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
63%
63%
63%
4
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Overhead Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
93%
83%
2
Military Press (Barbell)
1
3
3 reps
3 reps
93%
73%
3
Squat (Paused)
3
5 reps
63%
4
Overhead Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Barbell)
3
8 reps
RPE 8-9
6
Sit Up
3
AMRAP
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run&Walk
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run&Walk
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run&Walk
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run&Walk
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
1 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
3
5 reps
RPE 8
2
Dip (Weighted)
3
5 reps
75%
3
Wide Grip Pull-Up
3
5 reps
RPE 8
4
Sit Up
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
3
5 reps
RPE 8
2
Dip (Weighted)
3
5 reps
75%
3
Wide Grip Pull-Up
3
5 reps
RPE 8
4
Sit Up
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8-8
RPE 8-9
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
3
5 reps
RPE 8
2
Dip (Weighted)
3
5 reps
75%
3
Wide Grip Pull-Up
3
5 reps
RPE 8
4
Sit Up
3
11 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
3
5 reps
RPE 8
2
Dip (Weighted)
3
5 reps
75%
3
Wide Grip Pull-Up
3
5 reps
RPE 8
4
Sit Up
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
3
5 reps
RPE 8
2
Dip (Weighted)
3
5 reps
75%
3
Wide Grip Pull-Up
3
5 reps
RPE 8
4
Sit Up
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8-8
RPE 8-9
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
3
5 reps
RPE 8
2
Dip (Weighted)
3
5 reps
75%
3
Wide Grip Pull-Up
3
5 reps
RPE 8
4
Sit Up
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
1 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
1 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
1 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
1 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
1 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
1 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
1 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
1 mins
RPE 10
Week 1
1 / 8 Weeks
Day 4
1
Rest Day
1 Set
1 mins
@10
Day 2
1
Run
1 Set
45 mins
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
84%
82%
80%
78%
76%
2
Military Press (Barbell)
5 Sets
5 Reps
80%
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
60%
60%
60%
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
5
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
Day 7
1
Rest Day
1 Set
1 mins
@10
Day 6
1
Thruster (Barbell)
3 Sets
5 Reps
@8
2
Dip (Weighted)
3 Sets
5 Reps
75%
3
Wide Grip Pull-Up
3 Sets
5 Reps
@8
4
Sit Up
3 Sets
10 Reps
-
Day 5
1
Run&Walk
1 Set
25 mins
-
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
84%
82%
80%
78%
76%
2
Pull-Up (Weighted)
5 Sets
5 Reps
80%
3
Dip (Weighted)
3 Sets
8 Reps
70%
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
5
High Pull
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
6
Sit Up
3 Sets
10 Reps
-