5.0
(1 rating)
Program Description
Focus: - Calisthenics skills - Strength - Mobility - Anaerobic capacity (conditioning) [Progressive Overload] On HI days: If all sets are fully achieved including the final set of 5 reps. Up the weight next week. On LI days: Aim to hit 5+ extra reps on the last set before upping weight. Feel free to sprint, jog, swim in-between days.
Program Overview
- LevelIntermediate, Advanced
- GoalAthletics, Bodyweight Fitness, Powerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedJan 21, 2025 07:45
- Last EditedFeb 12, 2025 01:38
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
3 reps
5 reps
-
-
2
Overhead Press (Barbell)
4
1
3 reps
5 reps
-
-
3
Dip (Weighted)
4
1
6 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
3 reps
5 reps
-
-
2
Overhead Press (Barbell)
4
1
3 reps
5 reps
-
-
3
Dip (Weighted)
4
1
6 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
3 reps
5 reps
-
-
2
Overhead Press (Barbell)
4
1
3 reps
5 reps
-
-
3
Dip (Weighted)
4
1
6 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
3 reps
5 reps
-
-
2
Overhead Press (Barbell)
4
1
3 reps
5 reps
-
-
3
Dip (Weighted)
4
1
6 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
3 reps
5 reps
-
-
2
Overhead Press (Barbell)
4
1
3 reps
5 reps
-
-
3
Dip (Weighted)
4
1
6 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
3 reps
5 reps
-
-
2
Overhead Press (Barbell)
4
1
3 reps
5 reps
-
-
3
Dip (Weighted)
4
1
6 reps
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Muscle Up
5
5 reps
-
3
Front Lever
5
5 reps
-
4
Bent Over Row (Barbell)
2
1
15 reps
20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Muscle Up
5
5 reps
-
3
Front Lever
5
5 reps
-
4
Bent Over Row (Barbell)
2
1
15 reps
20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Muscle Up
5
5 reps
-
3
Front Lever
5
5 reps
-
4
Bent Over Row (Barbell)
2
1
15 reps
20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Muscle Up
5
5 reps
-
3
Front Lever
5
5 reps
-
4
Bent Over Row (Barbell)
2
1
15 reps
20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Muscle Up
5
5 reps
-
3
Front Lever
5
5 reps
-
4
Bent Over Row (Barbell)
2
1
15 reps
20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Muscle Up
5
5 reps
-
3
Front Lever
5
5 reps
-
4
Bent Over Row (Barbell)
2
1
15 reps
20 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
10 reps
-
2
Romanian Deadlift (Barbell)
4
1
3 reps
5 reps
-
-
3
Zercher Squat (Barbell)
4
1
3 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
10 reps
-
2
Romanian Deadlift (Barbell)
4
1
3 reps
5 reps
-
-
3
Zercher Squat (Barbell)
4
1
3 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
10 reps
-
2
Romanian Deadlift (Barbell)
4
1
3 reps
5 reps
-
-
3
Zercher Squat (Barbell)
4
1
3 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
10 reps
-
2
Romanian Deadlift (Barbell)
4
1
3 reps
5 reps
-
-
3
Zercher Squat (Barbell)
4
1
3 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
10 reps
-
2
Romanian Deadlift (Barbell)
4
1
3 reps
5 reps
-
-
3
Zercher Squat (Barbell)
4
1
3 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
10 reps
-
2
Romanian Deadlift (Barbell)
4
1
3 reps
5 reps
-
-
3
Zercher Squat (Barbell)
4
1
3 reps
5 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
3
10 reps
-
2
Deficit Handstand Push Up
3
10 reps
-
3
Planche
3
1 reps
-
4
Chest Press (Machine)
2
1
15 reps
20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
3
10 reps
-
2
Deficit Handstand Push Up
3
10 reps
-
3
Planche
3
1 reps
-
4
Chest Press (Machine)
2
1
15 reps
20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
3
10 reps
-
2
Deficit Handstand Push Up
3
10 reps
-
3
Planche
3
1 reps
-
4
Chest Press (Machine)
2
1
15 reps
20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
3
10 reps
-
2
Deficit Handstand Push Up
3
10 reps
-
3
Planche
3
1 reps
-
4
Chest Press (Machine)
2
1
15 reps
20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
3
10 reps
-
2
Deficit Handstand Push Up
3
10 reps
-
3
Planche
3
1 reps
-
4
Chest Press (Machine)
2
1
15 reps
20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
3
10 reps
-
2
Deficit Handstand Push Up
3
10 reps
-
3
Planche
3
1 reps
-
4
Chest Press (Machine)
2
1
15 reps
20 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Pull-Up (Weighted)
4
1
3 reps
5 reps
-
-
3
Upright Row (Barbell)
4
1
3 reps
5 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Pull-Up (Weighted)
4
1
3 reps
5 reps
-
-
3
Upright Row (Barbell)
4
1
3 reps
5 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Pull-Up (Weighted)
4
1
3 reps
5 reps
-
-
3
Upright Row (Barbell)
4
1
3 reps
5 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Pull-Up (Weighted)
4
1
3 reps
5 reps
-
-
3
Upright Row (Barbell)
4
1
3 reps
5 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Pull-Up (Weighted)
4
1
3 reps
5 reps
-
-
3
Upright Row (Barbell)
4
1
3 reps
5 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Pull-Up (Weighted)
4
1
3 reps
5 reps
-
-
3
Upright Row (Barbell)
4
1
3 reps
5 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
15 reps
-
4
Leg Press (45 Degrees)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
15 reps
-
4
Leg Press (45 Degrees)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
15 reps
-
4
Leg Press (45 Degrees)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
15 reps
-
4
Leg Press (45 Degrees)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
15 reps
-
4
Leg Press (45 Degrees)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
15 reps
-
4
Leg Press (45 Degrees)
3
15 reps
-
Week 1
1 / 6 Weeks
Day 2
1
Bicep Curl (EZ Bar)3 Sets
10 Reps
-
2
Muscle Up5 Sets
5 Reps
-
3
Front Lever5 Sets
5 Reps
-
4
Bent Over Row (Barbell)2 Sets
1 Set
15 Reps
20 Reps
-
-
Day 3
1
Back Extension (Weighted)3 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)4 Sets
1 Set
3 Reps
5 Reps
-
-
3
Zercher Squat (Barbell)4 Sets
1 Set
3 Reps
5 Reps
-
-
Day 4
1
Skull Crusher (Dumbbell)3 Sets
10 Reps
-
2
Deficit Handstand Push Up3 Sets
10 Reps
-
3
Planche3 Sets
1 Reps
-
4
Chest Press (Machine)2 Sets
1 Set
15 Reps
20 Reps
-
-
Day 5
1
Chin-Up (Bodyweight)3 Sets
10 Reps
-
2
Pull-Up (Weighted)4 Sets
1 Set
3 Reps
5 Reps
-
-
3
Upright Row (Barbell)4 Sets
1 Set
3 Reps
5 Reps
-
-
Day 1
1
Incline Bench Press (Dumbbell)4 Sets
1 Set
3 Reps
5 Reps
-
-
2
Overhead Press (Barbell)4 Sets
1 Set
3 Reps
5 Reps
-
-
3
Dip (Weighted)4 Sets
1 Set
6 Reps
8 Reps
-
-
Day 6
1
Standing Calf Raise3 Sets
15 Reps
-
2
Leg Extension3 Sets
10 Reps
-
3
Leg Curl3 Sets
15 Reps
-
4
Leg Press (45 Degrees)3 Sets
15 Reps
-