logo
BoostcampPNG

4 Month Program

by Lawrence R.

Program Description

General Physical Preparedness

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 27, 2024 04:17
  • Last Edited
    Sep 18, 2024 05:11
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
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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6-8 reps
65%
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
65%
3
Romanian Deadlift (Barbell)
3
10 reps
65%
4
Glute Bridge (Bodyweight)
3
12-15 reps
RPE 6.5
5
Hanging Leg Raise
3
8-10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6-8 reps
65%
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
65%
3
Romanian Deadlift (Barbell)
3
10 reps
65%
4
Glute Bridge (Bodyweight)
3
12-15 reps
RPE 6.5
5
Hanging Leg Raise
3
8-10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6-8 reps
65%
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
65%
3
Romanian Deadlift (Barbell)
3
10 reps
65%
4
Glute Bridge (Bodyweight)
3
12-15 reps
RPE 6.5
5
Hanging Leg Raise
3
8-10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6-8 reps
65%
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
65%
3
Romanian Deadlift (Barbell)
3
10 reps
65%
4
Glute Bridge (Bodyweight)
3
12-15 reps
RPE 6.5
5
Hanging Leg Raise
3
8-10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6-8 reps
65%
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
65%
3
Romanian Deadlift (Barbell)
3
10 reps
65%
4
Glute Bridge (Bodyweight)
3
12-15 reps
RPE 6.5
5
Hanging Leg Raise
3
8-10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6-8 reps
65%
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
65%
3
Romanian Deadlift (Barbell)
3
10 reps
65%
4
Glute Bridge (Bodyweight)
3
12-15 reps
RPE 6.5
5
Hanging Leg Raise
3
8-10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6-8 reps
65%
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
65%
3
Romanian Deadlift (Barbell)
3
10 reps
65%
4
Glute Bridge (Bodyweight)
3
12-15 reps
RPE 6.5
5
Hanging Leg Raise
3
8-10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6-8 reps
65%
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
65%
3
Romanian Deadlift (Barbell)
3
10 reps
65%
4
Glute Bridge (Bodyweight)
3
12-15 reps
RPE 6.5
5
Hanging Leg Raise
3
8-10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6-8 reps
65%
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
65%
3
Romanian Deadlift (Barbell)
3
10 reps
65%
4
Glute Bridge (Bodyweight)
3
12-15 reps
RPE 6.5
5
Hanging Leg Raise
3
8-10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6-8 reps
65%
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
65%
3
Romanian Deadlift (Barbell)
3
10 reps
65%
4
Glute Bridge (Bodyweight)
3
12-15 reps
RPE 6.5
5
Hanging Leg Raise
3
8-10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6-8 reps
65%
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
65%
3
Romanian Deadlift (Barbell)
3
10 reps
65%
4
Glute Bridge (Bodyweight)
3
12-15 reps
RPE 6.5
5
Hanging Leg Raise
3
8-10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6-8 reps
65%
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
65%
3
Romanian Deadlift (Barbell)
3
10 reps
65%
4
Glute Bridge (Bodyweight)
3
12-15 reps
RPE 6.5
5
Hanging Leg Raise
3
8-10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Pull-Up (Weighted)
3
6-8 reps
65%
3
Overhead Press (Barbell)
3
8-10 reps
65%
4
Bent Over Row (Barbell)
3
10-12 reps
65%
5
Face Pull
3
12-15 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Pull-Up (Weighted)
3
6-8 reps
65%
3
Overhead Press (Barbell)
3
8-10 reps
65%
4
Bent Over Row (Barbell)
3
10-12 reps
65%
5
Face Pull
3
12-15 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Pull-Up (Weighted)
3
6-8 reps
65%
3
Overhead Press (Barbell)
3
8-10 reps
65%
4
Bent Over Row (Barbell)
3
10-12 reps
65%
5
Face Pull
3
12-15 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Pull-Up (Weighted)
3
6-8 reps
65%
3
Overhead Press (Barbell)
3
8-10 reps
65%
4
Bent Over Row (Barbell)
3
10-12 reps
65%
5
Face Pull
3
12-15 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Pull-Up (Weighted)
3
6-8 reps
65%
3
Overhead Press (Barbell)
3
8-10 reps
65%
4
Bent Over Row (Barbell)
3
10-12 reps
65%
5
Face Pull
3
12-15 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Pull-Up (Weighted)
3
6-8 reps
65%
3
Overhead Press (Barbell)
3
8-10 reps
65%
4
Bent Over Row (Barbell)
3
10-12 reps
65%
5
Face Pull
3
12-15 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Pull-Up (Weighted)
3
6-8 reps
65%
3
Overhead Press (Barbell)
3
8-10 reps
65%
4
Bent Over Row (Barbell)
3
10-12 reps
65%
5
Face Pull
3
12-15 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Pull-Up (Weighted)
3
6-8 reps
65%
3
Overhead Press (Barbell)
3
8-10 reps
65%
4
Bent Over Row (Barbell)
3
10-12 reps
65%
5
Face Pull
3
12-15 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Pull-Up (Weighted)
3
6-8 reps
65%
3
Overhead Press (Barbell)
3
8-10 reps
65%
4
Bent Over Row (Barbell)
3
10-12 reps
65%
5
Face Pull
3
12-15 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Pull-Up (Weighted)
3
6-8 reps
65%
3
Overhead Press (Barbell)
3
8-10 reps
65%
4
Bent Over Row (Barbell)
3
10-12 reps
65%
5
Face Pull
3
12-15 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Pull-Up (Weighted)
3
6-8 reps
65%
3
Overhead Press (Barbell)
3
8-10 reps
65%
4
Bent Over Row (Barbell)
3
10-12 reps
65%
5
Face Pull
3
12-15 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Pull-Up (Weighted)
3
6-8 reps
65%
3
Overhead Press (Barbell)
3
8-10 reps
65%
4
Bent Over Row (Barbell)
3
10-12 reps
65%
5
Face Pull
3
12-15 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
65%
2
Walking Lunge (Dumbbell)
3
10-12 reps
65%
3
Back Extension (Weighted)
3
12-15 reps
65%
4
Box Jump
3
6-8 reps
65%
5
Farmer's Walk (Weighted)
3
0.5-0.75 mins
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
65%
2
Walking Lunge (Dumbbell)
3
10-12 reps
65%
3
Back Extension (Weighted)
3
12-15 reps
65%
4
Box Jump
3
6-8 reps
65%
5
Farmer's Walk (Weighted)
3
0.5-0.75 mins
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
65%
2
Walking Lunge (Dumbbell)
3
10-12 reps
65%
3
Back Extension (Weighted)
3
12-15 reps
65%
4
Box Jump
3
6-8 reps
65%
5
Farmer's Walk (Weighted)
3
0.5-0.75 mins
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
65%
2
Walking Lunge (Dumbbell)
3
10-12 reps
65%
3
Back Extension (Weighted)
3
12-15 reps
65%
4
Box Jump
3
6-8 reps
65%
5
Farmer's Walk (Weighted)
3
0.5-0.75 mins
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
65%
2
Walking Lunge (Dumbbell)
3
10-12 reps
65%
3
Back Extension (Weighted)
3
12-15 reps
65%
4
Box Jump
3
6-8 reps
65%
5
Farmer's Walk (Weighted)
3
0.5-0.75 mins
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
65%
2
Walking Lunge (Dumbbell)
3
10-12 reps
65%
3
Back Extension (Weighted)
3
12-15 reps
65%
4
Box Jump
3
6-8 reps
65%
5
Farmer's Walk (Weighted)
3
0.5-0.75 mins
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
65%
2
Walking Lunge (Dumbbell)
3
10-12 reps
65%
3
Back Extension (Weighted)
3
12-15 reps
65%
4
Box Jump
3
6-8 reps
65%
5
Farmer's Walk (Weighted)
3
0.5-0.75 mins
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
65%
2
Walking Lunge (Dumbbell)
3
10-12 reps
65%
3
Back Extension (Weighted)
3
12-15 reps
65%
4
Box Jump
3
6-8 reps
65%
5
Farmer's Walk (Weighted)
3
0.5-0.75 mins
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
65%
2
Walking Lunge (Dumbbell)
3
10-12 reps
65%
3
Back Extension (Weighted)
3
12-15 reps
65%
4
Box Jump
3
6-8 reps
65%
5
Farmer's Walk (Weighted)
3
0.5-0.75 mins
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
65%
2
Walking Lunge (Dumbbell)
3
10-12 reps
65%
3
Back Extension (Weighted)
3
12-15 reps
65%
4
Box Jump
3
6-8 reps
65%
5
Farmer's Walk (Weighted)
3
0.5-0.75 mins
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
65%
2
Walking Lunge (Dumbbell)
3
10-12 reps
65%
3
Back Extension (Weighted)
3
12-15 reps
65%
4
Box Jump
3
6-8 reps
65%
5
Farmer's Walk (Weighted)
3
0.5-0.75 mins
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
65%
2
Walking Lunge (Dumbbell)
3
10-12 reps
65%
3
Back Extension (Weighted)
3
12-15 reps
65%
4
Box Jump
3
6-8 reps
65%
5
Farmer's Walk (Weighted)
3
0.5-0.75 mins
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Lat Pulldown
3
10-12 reps
65%
3
Dip (Weighted)
3
8-10 reps
65%
4
High Row
3
10-12 reps
65%
5
Lateral Raise (Dumbbell)
3
12-15 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Lat Pulldown
3
10-12 reps
65%
3
Dip (Weighted)
3
8-10 reps
65%
4
High Row
3
10-12 reps
65%
5
Lateral Raise (Dumbbell)
3
12-15 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Lat Pulldown
3
10-12 reps
65%
3
Dip (Weighted)
3
8-10 reps
65%
4
High Row
3
10-12 reps
65%
5
Lateral Raise (Dumbbell)
3
12-15 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Lat Pulldown
3
10-12 reps
65%
3
Dip (Weighted)
3
8-10 reps
65%
4
High Row
3
10-12 reps
65%
5
Lateral Raise (Dumbbell)
3
12-15 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Lat Pulldown
3
10-12 reps
65%
3
Dip (Weighted)
3
8-10 reps
65%
4
High Row
3
10-12 reps
65%
5
Lateral Raise (Dumbbell)
3
12-15 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Lat Pulldown
3
10-12 reps
65%
3
Dip (Weighted)
3
8-10 reps
65%
4
High Row
3
10-12 reps
65%
5
Lateral Raise (Dumbbell)
3
12-15 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Lat Pulldown
3
10-12 reps
65%
3
Dip (Weighted)
3
8-10 reps
65%
4
High Row
3
10-12 reps
65%
5
Lateral Raise (Dumbbell)
3
12-15 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Lat Pulldown
3
10-12 reps
65%
3
Dip (Weighted)
3
8-10 reps
65%
4
High Row
3
10-12 reps
65%
5
Lateral Raise (Dumbbell)
3
12-15 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Lat Pulldown
3
10-12 reps
65%
3
Dip (Weighted)
3
8-10 reps
65%
4
High Row
3
10-12 reps
65%
5
Lateral Raise (Dumbbell)
3
12-15 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Lat Pulldown
3
10-12 reps
65%
3
Dip (Weighted)
3
8-10 reps
65%
4
High Row
3
10-12 reps
65%
5
Lateral Raise (Dumbbell)
3
12-15 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Lat Pulldown
3
10-12 reps
65%
3
Dip (Weighted)
3
8-10 reps
65%
4
High Row
3
10-12 reps
65%
5
Lateral Raise (Dumbbell)
3
12-15 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
65%
2
Lat Pulldown
3
10-12 reps
65%
3
Dip (Weighted)
3
8-10 reps
65%
4
High Row
3
10-12 reps
65%
5
Lateral Raise (Dumbbell)
3
12-15 reps
65%
Week 1
1 / 12 Weeks
Day 1
1
Box Jump
3 Sets
6-8 Reps
65%
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
65%
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
65%
4
Glute Bridge (Bodyweight)
3 Sets
12-15 Reps
@6.5
5
Hanging Leg Raise
3 Sets
8-10 Reps
@6.5
Day 2
1
Decline Bench Press (Dumbbell)
4 Sets
8-10 Reps
65%
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
65%
3
Overhead Press (Barbell)
3 Sets
8-10 Reps
65%
4
Bent Over Row (Barbell)
3 Sets
10-12 Reps
65%
5
Face Pull
3 Sets
12-15 Reps
65%
Day 3
1
Power Clean
4 Sets
3-5 Reps
65%
2
Walking Lunge (Dumbbell)
3 Sets
10-12 Reps
65%
3
Back Extension (Weighted)
3 Sets
12-15 Reps
65%
4
Box Jump
3 Sets
6-8 Reps
65%
5
Farmer's Walk (Weighted)
3 Sets
0.5-0.75 mins
65%
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
65%
2
Lat Pulldown
3 Sets
10-12 Reps
65%
3
Dip (Weighted)
3 Sets
8-10 Reps
65%
4
High Row
3 Sets
10-12 Reps
65%
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
65%