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BoostcampPNG

EBP

by Nikola T.
2 athletes joined

Program Description

Stronger faster fitter

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 19, 2023 06:15
  • Last Edited
    Aug 21, 2024 05:14
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
3 reps
-
2
Medicine Ball Throw
4
2
5 reps
3 reps
-
-
3
Goblet Squat
2
10-5 reps
-
4
Back Extension (Weighted)
2
12-8 reps
-
5
Incline Bench Press (Dumbbell)
2
10-5 reps
-
6
Inverted Row
2
12-8 reps
-
7
Hammer Curl
2
12-8 reps
-
8
Tricep Pushdown (Cable)
2
12-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
3 reps
-
2
Medicine Ball Throw
4
2
5 reps
3 reps
-
-
3
Goblet Squat
2
10-5 reps
-
4
Back Extension (Weighted)
2
12-8 reps
-
5
Incline Bench Press (Dumbbell)
2
10-5 reps
-
6
Inverted Row
2
12-8 reps
-
7
Hammer Curl
2
12-8 reps
-
8
Tricep Pushdown (Cable)
2
12-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
3 reps
-
2
Medicine Ball Throw
4
2
5 reps
3 reps
-
-
3
Goblet Squat
2
10-5 reps
-
4
Back Extension (Weighted)
2
12-8 reps
-
5
Incline Bench Press (Dumbbell)
2
10-5 reps
-
6
Inverted Row
2
12-8 reps
-
7
Hammer Curl
2
12-8 reps
-
8
Tricep Pushdown (Cable)
2
12-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
3 reps
-
2
Medicine Ball Throw
4
2
5 reps
3 reps
-
-
3
Goblet Squat
2
10-5 reps
-
4
Back Extension (Weighted)
2
12-8 reps
-
5
Incline Bench Press (Dumbbell)
2
10-5 reps
-
6
Inverted Row
2
12-8 reps
-
7
Hammer Curl
2
12-8 reps
-
8
Tricep Pushdown (Cable)
2
12-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
3 reps
-
2
Medicine Ball Throw
4
2
5 reps
3 reps
-
-
3
Goblet Squat
2
10-5 reps
-
4
Back Extension (Weighted)
2
12-8 reps
-
5
Incline Bench Press (Dumbbell)
2
10-5 reps
-
6
Inverted Row
2
12-8 reps
-
7
Hammer Curl
2
12-8 reps
-
8
Tricep Pushdown (Cable)
2
12-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
3 reps
-
2
Medicine Ball Throw
4
2
5 reps
3 reps
-
-
3
Goblet Squat
2
10-5 reps
-
4
Back Extension (Weighted)
2
12-8 reps
-
5
Incline Bench Press (Dumbbell)
2
10-5 reps
-
6
Inverted Row
2
12-8 reps
-
7
Hammer Curl
2
12-8 reps
-
8
Tricep Pushdown (Cable)
2
12-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
3 reps
-
2
Medicine Ball Throw
4
2
5 reps
3 reps
-
-
3
Goblet Squat
2
10-5 reps
-
4
Back Extension (Weighted)
2
12-8 reps
-
5
Incline Bench Press (Dumbbell)
2
10-5 reps
-
6
Inverted Row
2
12-8 reps
-
7
Hammer Curl
2
12-8 reps
-
8
Tricep Pushdown (Cable)
2
12-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
3 reps
-
2
Medicine Ball Throw
4
2
5 reps
3 reps
-
-
3
Goblet Squat
2
10-5 reps
-
4
Back Extension (Weighted)
2
12-8 reps
-
5
Incline Bench Press (Dumbbell)
2
10-5 reps
-
6
Inverted Row
2
12-8 reps
-
7
Hammer Curl
2
12-8 reps
-
8
Tricep Pushdown (Cable)
2
12-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
3 reps
-
2
Medicine Ball Throw
4
2
5 reps
3 reps
-
-
3
Goblet Squat
2
10-5 reps
-
4
Back Extension (Weighted)
2
12-8 reps
-
5
Incline Bench Press (Dumbbell)
2
10-5 reps
-
6
Inverted Row
2
12-8 reps
-
7
Hammer Curl
2
12-8 reps
-
8
Tricep Pushdown (Cable)
2
12-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
3 reps
-
2
Medicine Ball Throw
4
2
5 reps
3 reps
-
-
3
Goblet Squat
2
10-5 reps
-
4
Back Extension (Weighted)
2
12-8 reps
-
5
Incline Bench Press (Dumbbell)
2
10-5 reps
-
6
Inverted Row
2
12-8 reps
-
7
Hammer Curl
2
12-8 reps
-
8
Tricep Pushdown (Cable)
2
12-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
2
3-6 reps
-
2
Vertical Jump
2
3-6 reps
-
3
Romanian Deadlift (Barbell)
2
10-5 reps
-
4
Split Squat (Dumbbell)
2
8-5 reps
-
5
Seated Overhead Press (Dumbbell)
2
12-8 reps
-
6
Pull-Up (Weighted)
2
10-5 reps
-
7
Side Bend (Dumbbell)
2
10-5 reps
-
8
Hanging Leg Raise
2
10-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
2
3-6 reps
-
2
Vertical Jump
2
3-6 reps
-
3
Romanian Deadlift (Barbell)
2
10-5 reps
-
4
Split Squat (Dumbbell)
2
8-5 reps
-
5
Seated Overhead Press (Dumbbell)
2
12-8 reps
-
6
Pull-Up (Weighted)
2
10-5 reps
-
7
Side Bend (Dumbbell)
2
10-5 reps
-
8
Hanging Leg Raise
2
10-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
2
3-6 reps
-
2
Vertical Jump
2
3-6 reps
-
3
Romanian Deadlift (Barbell)
2
10-5 reps
-
4
Split Squat (Dumbbell)
2
8-5 reps
-
5
Seated Overhead Press (Dumbbell)
2
12-8 reps
-
6
Pull-Up (Weighted)
2
10-5 reps
-
7
Side Bend (Dumbbell)
2
10-5 reps
-
8
Hanging Leg Raise
2
10-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
2
3-6 reps
-
2
Vertical Jump
2
3-6 reps
-
3
Romanian Deadlift (Barbell)
2
10-5 reps
-
4
Split Squat (Dumbbell)
2
8-5 reps
-
5
Seated Overhead Press (Dumbbell)
2
12-8 reps
-
6
Pull-Up (Weighted)
2
10-5 reps
-
7
Side Bend (Dumbbell)
2
10-5 reps
-
8
Hanging Leg Raise
2
10-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
2
3-6 reps
-
2
Vertical Jump
2
3-6 reps
-
3
Romanian Deadlift (Barbell)
2
10-5 reps
-
4
Split Squat (Dumbbell)
2
8-5 reps
-
5
Seated Overhead Press (Dumbbell)
2
12-8 reps
-
6
Pull-Up (Weighted)
2
10-5 reps
-
7
Side Bend (Dumbbell)
2
10-5 reps
-
8
Hanging Leg Raise
2
10-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
2
3-6 reps
-
2
Vertical Jump
2
3-6 reps
-
3
Romanian Deadlift (Barbell)
2
10-5 reps
-
4
Split Squat (Dumbbell)
2
8-5 reps
-
5
Seated Overhead Press (Dumbbell)
2
12-8 reps
-
6
Pull-Up (Weighted)
2
10-5 reps
-
7
Side Bend (Dumbbell)
2
10-5 reps
-
8
Hanging Leg Raise
2
10-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
2
3-6 reps
-
2
Vertical Jump
2
3-6 reps
-
3
Romanian Deadlift (Barbell)
2
10-5 reps
-
4
Split Squat (Dumbbell)
2
8-5 reps
-
5
Seated Overhead Press (Dumbbell)
2
12-8 reps
-
6
Pull-Up (Weighted)
2
10-5 reps
-
7
Side Bend (Dumbbell)
2
10-5 reps
-
8
Hanging Leg Raise
2
10-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
2
3-6 reps
-
2
Vertical Jump
2
3-6 reps
-
3
Romanian Deadlift (Barbell)
2
10-5 reps
-
4
Split Squat (Dumbbell)
2
8-5 reps
-
5
Seated Overhead Press (Dumbbell)
2
12-8 reps
-
6
Pull-Up (Weighted)
2
10-5 reps
-
7
Side Bend (Dumbbell)
2
10-5 reps
-
8
Hanging Leg Raise
2
10-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
2
3-6 reps
-
2
Vertical Jump
2
3-6 reps
-
3
Romanian Deadlift (Barbell)
2
10-5 reps
-
4
Split Squat (Dumbbell)
2
8-5 reps
-
5
Seated Overhead Press (Dumbbell)
2
12-8 reps
-
6
Pull-Up (Weighted)
2
10-5 reps
-
7
Side Bend (Dumbbell)
2
10-5 reps
-
8
Hanging Leg Raise
2
10-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
2
3-6 reps
-
2
Vertical Jump
2
3-6 reps
-
3
Romanian Deadlift (Barbell)
2
10-5 reps
-
4
Split Squat (Dumbbell)
2
8-5 reps
-
5
Seated Overhead Press (Dumbbell)
2
12-8 reps
-
6
Pull-Up (Weighted)
2
10-5 reps
-
7
Side Bend (Dumbbell)
2
10-5 reps
-
8
Hanging Leg Raise
2
10-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
2 reps
-
2
Dip (Bodyweight)
2
AMRAP
-
3
Push Up
2
AMRAP
-
4
Lateral Lunge
2
8-5 reps
-
5
Slider Leg Curl
2
5-10 reps
-
6
Lateral Raise (Dumbbell)
2
12-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
2 reps
-
2
Dip (Bodyweight)
2
AMRAP
-
3
Push Up
2
AMRAP
-
4
Lateral Lunge
2
8-5 reps
-
5
Slider Leg Curl
2
5-10 reps
-
6
Lateral Raise (Dumbbell)
2
12-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
2 reps
-
2
Dip (Bodyweight)
2
AMRAP
-
3
Push Up
2
AMRAP
-
4
Lateral Lunge
2
8-5 reps
-
5
Slider Leg Curl
2
5-10 reps
-
6
Lateral Raise (Dumbbell)
2
12-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
2 reps
-
2
Dip (Bodyweight)
2
AMRAP
-
3
Push Up
2
AMRAP
-
4
Lateral Lunge
2
8-5 reps
-
5
Slider Leg Curl
2
5-10 reps
-
6
Lateral Raise (Dumbbell)
2
12-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
2 reps
-
2
Dip (Bodyweight)
2
AMRAP
-
3
Push Up
2
AMRAP
-
4
Lateral Lunge
2
8-5 reps
-
5
Slider Leg Curl
2
5-10 reps
-
6
Lateral Raise (Dumbbell)
2
12-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
2 reps
-
2
Dip (Bodyweight)
2
AMRAP
-
3
Push Up
2
AMRAP
-
4
Lateral Lunge
2
8-5 reps
-
5
Slider Leg Curl
2
5-10 reps
-
6
Lateral Raise (Dumbbell)
2
12-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
2 reps
-
2
Dip (Bodyweight)
2
AMRAP
-
3
Push Up
2
AMRAP
-
4
Lateral Lunge
2
8-5 reps
-
5
Slider Leg Curl
2
5-10 reps
-
6
Lateral Raise (Dumbbell)
2
12-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
2 reps
-
2
Dip (Bodyweight)
2
AMRAP
-
3
Push Up
2
AMRAP
-
4
Lateral Lunge
2
8-5 reps
-
5
Slider Leg Curl
2
5-10 reps
-
6
Lateral Raise (Dumbbell)
2
12-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
2 reps
-
2
Dip (Bodyweight)
2
AMRAP
-
3
Push Up
2
AMRAP
-
4
Lateral Lunge
2
8-5 reps
-
5
Slider Leg Curl
2
5-10 reps
-
6
Lateral Raise (Dumbbell)
2
12-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
2
2 reps
-
2
Dip (Bodyweight)
2
AMRAP
-
3
Push Up
2
AMRAP
-
4
Lateral Lunge
2
8-5 reps
-
5
Slider Leg Curl
2
5-10 reps
-
6
Lateral Raise (Dumbbell)
2
12-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
2
8-5 reps
-
2
Dumbbell Row
2
8-5 reps
-
3
Glute Bridge (Bodyweight)
2
8-5 reps
-
4
Bicep Curl (Dumbbell)
2
12-8 reps
-
5
Pallof Press
2
12-8 reps
-
6
Floor Press (Dumbbell)
2
12-8 reps
-
7
Copenhagen Plank
2
8-5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
2
8-5 reps
-
2
Dumbbell Row
2
8-5 reps
-
3
Glute Bridge (Bodyweight)
2
8-5 reps
-
4
Bicep Curl (Dumbbell)
2
12-8 reps
-
5
Pallof Press
2
12-8 reps
-
6
Floor Press (Dumbbell)
2
12-8 reps
-
7
Copenhagen Plank
2
8-5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
2
8-5 reps
-
2
Dumbbell Row
2
8-5 reps
-
3
Glute Bridge (Bodyweight)
2
8-5 reps
-
4
Bicep Curl (Dumbbell)
2
12-8 reps
-
5
Pallof Press
2
12-8 reps
-
6
Floor Press (Dumbbell)
2
12-8 reps
-
7
Copenhagen Plank
2
8-5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
2
8-5 reps
-
2
Dumbbell Row
2
8-5 reps
-
3
Glute Bridge (Bodyweight)
2
8-5 reps
-
4
Bicep Curl (Dumbbell)
2
12-8 reps
-
5
Pallof Press
2
12-8 reps
-
6
Floor Press (Dumbbell)
2
12-8 reps
-
7
Copenhagen Plank
2
8-5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
2
8-5 reps
-
2
Dumbbell Row
2
8-5 reps
-
3
Glute Bridge (Bodyweight)
2
8-5 reps
-
4
Bicep Curl (Dumbbell)
2
12-8 reps
-
5
Pallof Press
2
12-8 reps
-
6
Floor Press (Dumbbell)
2
12-8 reps
-
7
Copenhagen Plank
2
8-5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
2
8-5 reps
-
2
Dumbbell Row
2
8-5 reps
-
3
Glute Bridge (Bodyweight)
2
8-5 reps
-
4
Bicep Curl (Dumbbell)
2
12-8 reps
-
5
Pallof Press
2
12-8 reps
-
6
Floor Press (Dumbbell)
2
12-8 reps
-
7
Copenhagen Plank
2
8-5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
2
8-5 reps
-
2
Dumbbell Row
2
8-5 reps
-
3
Glute Bridge (Bodyweight)
2
8-5 reps
-
4
Bicep Curl (Dumbbell)
2
12-8 reps
-
5
Pallof Press
2
12-8 reps
-
6
Floor Press (Dumbbell)
2
12-8 reps
-
7
Copenhagen Plank
2
8-5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
2
8-5 reps
-
2
Dumbbell Row
2
8-5 reps
-
3
Glute Bridge (Bodyweight)
2
8-5 reps
-
4
Bicep Curl (Dumbbell)
2
12-8 reps
-
5
Pallof Press
2
12-8 reps
-
6
Floor Press (Dumbbell)
2
12-8 reps
-
7
Copenhagen Plank
2
8-5 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Sprint
2 Sets
3 Reps
-
2
Medicine Ball Throw
4 Sets
2 Sets
5 Reps
3 Reps
-
-
3
Goblet Squat
2 Sets
10-5 Reps
-
4
Back Extension (Weighted)
2 Sets
12-8 Reps
-
5
Incline Bench Press (Dumbbell)
2 Sets
10-5 Reps
-
6
Inverted Row
2 Sets
12-8 Reps
-
7
Hammer Curl
2 Sets
12-8 Reps
-
8
Tricep Pushdown (Cable)
2 Sets
12-8 Reps
-
Day 2
1
Broad Jump
2 Sets
3-6 Reps
-
2
Vertical Jump
2 Sets
3-6 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
10-5 Reps
-
4
Split Squat (Dumbbell)
2 Sets
8-5 Reps
-
5
Seated Overhead Press (Dumbbell)
2 Sets
12-8 Reps
-
6
Pull-Up (Weighted)
2 Sets
10-5 Reps
-
7
Side Bend (Dumbbell)
2 Sets
10-5 Reps
-
8
Hanging Leg Raise
2 Sets
10-5 Reps
-
Day 3
1
Sprint
2 Sets
2 Reps
-
2
Dip (Bodyweight)
2 Sets
AMRAP
-
3
Push Up
2 Sets
AMRAP
-
4
Lateral Lunge
2 Sets
8-5 Reps
-
5
Slider Leg Curl
2 Sets
5-10 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
12-8 Reps
-
Day 4
1
Reverse Lunge (Dumbbell)
2 Sets
8-5 Reps
-
2
Dumbbell Row
2 Sets
8-5 Reps
-
3
Glute Bridge (Bodyweight)
2 Sets
8-5 Reps
-
4
Bicep Curl (Dumbbell)
2 Sets
12-8 Reps
-
5
Pallof Press
2 Sets
12-8 Reps
-
6
Floor Press (Dumbbell)
2 Sets
12-8 Reps
-
7
Copenhagen Plank
2 Sets
8-5 Reps
-