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Rock Climbing Training

by Ghaida
28 athletes joined
4.0
(1 rating)

Program Description

Please note this programme was designed with a focus on rock climbing. Feel free to swap exercises and adjust to your level. The goal in this programme is NOT hypertrophy. Use discernment when deciding your weights.

Program Overview

  • Level
    Advanced
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 20, 2024 10:03
  • Last Edited
    Feb 18, 2025 03:32
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4-6 reps
RPE 7-8
2
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 6-7
5
Hammer Curl
3
10-12 reps
RPE 7
6
Hanging Leg Raise
3
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4-6 reps
RPE 7-8
2
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 6-7
5
Hammer Curl
3
10-12 reps
RPE 7
6
Hanging Leg Raise
3
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4-6 reps
RPE 7-8
2
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 6-7
5
Hammer Curl
3
10-12 reps
RPE 7
6
Hanging Leg Raise
3
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4-6 reps
RPE 7-8
2
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 6-7
5
Hammer Curl
3
10-12 reps
RPE 7
6
Hanging Leg Raise
3
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4-6 reps
RPE 7-8
2
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 6-7
5
Hammer Curl
3
10-12 reps
RPE 7
6
Hanging Leg Raise
3
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4-6 reps
RPE 7-8
2
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 6-7
5
Hammer Curl
3
10-12 reps
RPE 7
6
Hanging Leg Raise
3
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4-6 reps
RPE 7-8
2
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 6-7
5
Hammer Curl
3
10-12 reps
RPE 7
6
Hanging Leg Raise
3
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4-6 reps
RPE 7-8
2
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 6-7
5
Hammer Curl
3
10-12 reps
RPE 7
6
Hanging Leg Raise
3
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4-6 reps
RPE 7-8
2
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 6-7
5
Hammer Curl
3
10-12 reps
RPE 7
6
Hanging Leg Raise
3
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4-6 reps
RPE 7-8
2
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 6-7
5
Hammer Curl
3
10-12 reps
RPE 7
6
Hanging Leg Raise
3
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4-6 reps
RPE 7-8
2
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 6-7
5
Hammer Curl
3
10-12 reps
RPE 7
6
Hanging Leg Raise
3
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4-6 reps
RPE 7-8
2
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 6-7
5
Hammer Curl
3
10-12 reps
RPE 7
6
Hanging Leg Raise
3
10-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-7 reps
RPE 8-9
2
Front Squat (Barbell)
3
4-6 reps
RPE 7
3
Step-Up (Weighted)
3
8-10 reps
RPE 7
4
Hanging Leg Raise
3
12-15 reps
RPE 7-8
5
Tibialis Raises
4
15-20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-7 reps
RPE 8-9
2
Front Squat (Barbell)
3
4-6 reps
RPE 7
3
Step-Up (Weighted)
2
1
8-10 reps
8-10 reps
-
RPE 7
4
Hanging Leg Raise
3
12-15 reps
RPE 7-8
5
Standing Calf Raise
4
15-20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-7 reps
RPE 8-9
2
Front Squat (Barbell)
3
4-6 reps
RPE 7
3
Step-Up (Weighted)
3
8-10 reps
RPE 7
4
Hanging Leg Raise
3
12-15 reps
RPE 7-8
5
Tibialis Raises
4
15-20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-7 reps
RPE 8-9
2
Front Squat (Barbell)
3
4-6 reps
RPE 7
3
Step-Up (Weighted)
2
1
8-10 reps
8-10 reps
-
RPE 7
4
Hanging Leg Raise
3
12-15 reps
RPE 7-8
5
Standing Calf Raise
4
15-20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-7 reps
RPE 8-9
2
Front Squat (Barbell)
3
4-6 reps
RPE 7
3
Step-Up (Weighted)
3
8-10 reps
RPE 7
4
Hanging Leg Raise
3
12-15 reps
RPE 7-8
5
Tibialis Raises
4
15-20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-7 reps
RPE 8-9
2
Front Squat (Barbell)
3
4-6 reps
RPE 7
3
Step-Up (Weighted)
2
1
8-10 reps
8-10 reps
-
RPE 7
4
Hanging Leg Raise
3
12-15 reps
RPE 7-8
5
Standing Calf Raise
4
15-20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-7 reps
RPE 8-9
2
Front Squat (Barbell)
3
4-6 reps
RPE 7
3
Step-Up (Weighted)
3
8-10 reps
RPE 7
4
Hanging Leg Raise
3
12-15 reps
RPE 7-8
5
Tibialis Raises
4
15-20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-7 reps
RPE 8-9
2
Front Squat (Barbell)
3
4-6 reps
RPE 7
3
Step-Up (Weighted)
2
1
8-10 reps
8-10 reps
-
RPE 7
4
Hanging Leg Raise
3
12-15 reps
RPE 7-8
5
Standing Calf Raise
4
15-20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-7 reps
RPE 8-9
2
Front Squat (Barbell)
3
4-6 reps
RPE 7
3
Step-Up (Weighted)
3
8-10 reps
RPE 7
4
Hanging Leg Raise
3
12-15 reps
RPE 7-8
5
Tibialis Raises
4
15-20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-7 reps
RPE 8-9
2
Front Squat (Barbell)
3
4-6 reps
RPE 7
3
Step-Up (Weighted)
2
1
8-10 reps
8-10 reps
-
RPE 7
4
Hanging Leg Raise
3
12-15 reps
RPE 7-8
5
Standing Calf Raise
4
15-20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-7 reps
RPE 8-9
2
Front Squat (Barbell)
3
4-6 reps
RPE 7
3
Step-Up (Weighted)
3
8-10 reps
RPE 7
4
Hanging Leg Raise
3
12-15 reps
RPE 7-8
5
Tibialis Raises
4
15-20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-7 reps
RPE 8-9
2
Front Squat (Barbell)
3
4-6 reps
RPE 7
3
Step-Up (Weighted)
2
1
8-10 reps
8-10 reps
-
RPE 7
4
Hanging Leg Raise
3
12-15 reps
RPE 7-8
5
Standing Calf Raise
4
15-20 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Towel-Grip Pull-Up
4
4-6 reps
RPE 7-8
2
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
3
Single Leg Deadlift
3
8-10 reps
RPE 7
4
Hanging Windshield Wipers
3
8-10 reps
RPE 7-8
5
Farmer's Walk (Weighted)
3
30-45 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Towel-Grip Pull-Up
4
4-6 reps
RPE 7-8
2
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
3
Single Leg Deadlift
3
8-10 reps
RPE 7
4
Hanging Windshield Wipers
3
8-10 reps
RPE 7-8
5
Farmer's Walk (Weighted)
3
30-45 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Towel-Grip Pull-Up
4
4-6 reps
RPE 7-8
2
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
3
Single Leg Deadlift
3
8-10 reps
RPE 7
4
Hanging Windshield Wipers
3
8-10 reps
RPE 7-8
5
Farmer's Walk (Weighted)
3
30-45 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Towel-Grip Pull-Up
4
4-6 reps
RPE 7-8
2
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
3
Single Leg Deadlift
3
8-10 reps
RPE 7
4
Hanging Windshield Wipers
3
8-10 reps
RPE 7-8
5
Farmer's Walk (Weighted)
3
30-45 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Towel-Grip Pull-Up
4
4-6 reps
RPE 7-8
2
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
3
Single Leg Deadlift
3
8-10 reps
RPE 7
4
Hanging Windshield Wipers
3
8-10 reps
RPE 7-8
5
Farmer's Walk (Weighted)
3
30-45 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Towel-Grip Pull-Up
4
4-6 reps
RPE 7-8
2
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
3
Single Leg Deadlift
3
8-10 reps
RPE 7
4
Hanging Windshield Wipers
3
8-10 reps
RPE 7-8
5
Farmer's Walk (Weighted)
3
30-45 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Towel-Grip Pull-Up
4
4-6 reps
RPE 7-8
2
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
3
Single Leg Deadlift
3
8-10 reps
RPE 7
4
Hanging Windshield Wipers
3
8-10 reps
RPE 7-8
5
Farmer's Walk (Weighted)
3
30-45 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Towel-Grip Pull-Up
4
4-6 reps
RPE 7-8
2
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
3
Single Leg Deadlift
3
8-10 reps
RPE 7
4
Hanging Windshield Wipers
3
8-10 reps
RPE 7-8
5
Farmer's Walk (Weighted)
3
30-45 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Towel-Grip Pull-Up
4
4-6 reps
RPE 7-8
2
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
3
Single Leg Deadlift
3
8-10 reps
RPE 7
4
Hanging Windshield Wipers
3
8-10 reps
RPE 7-8
5
Farmer's Walk (Weighted)
3
30-45 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Towel-Grip Pull-Up
4
4-6 reps
RPE 7-8
2
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
3
Single Leg Deadlift
3
8-10 reps
RPE 7
4
Hanging Windshield Wipers
3
8-10 reps
RPE 7-8
5
Farmer's Walk (Weighted)
3
30-45 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Towel-Grip Pull-Up
4
4-6 reps
RPE 7-8
2
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
3
Single Leg Deadlift
3
8-10 reps
RPE 7
4
Hanging Windshield Wipers
3
8-10 reps
RPE 7-8
5
Farmer's Walk (Weighted)
3
30-45 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Towel-Grip Pull-Up
4
4-6 reps
RPE 7-8
2
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
3
Single Leg Deadlift
3
8-10 reps
RPE 7
4
Hanging Windshield Wipers
3
8-10 reps
RPE 7-8
5
Farmer's Walk (Weighted)
3
30-45 secs
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Bodyweight)
4 Sets
4-6 Reps
@7-8
2
Single Arm Row (Dumbbell)
4 Sets
8-10 Reps
@7
3
Overhead Press (Barbell)
4 Sets
6-8 Reps
@8
4
Face Pull
3 Sets
12-15 Reps
@6-7
5
Hammer Curl
3 Sets
10-12 Reps
@7
6
Hanging Leg Raise
3 Sets
10-12 Reps
@7-8
Day 2
1
Deadlift (Barbell)
4 Sets
5-7 Reps
@8-9
2
Front Squat (Barbell)
3 Sets
4-6 Reps
@7
3
Step-Up (Weighted)
3 Sets
8-10 Reps
@7
4
Hanging Leg Raise
3 Sets
12-15 Reps
@7-8
5
Tibialis Raises
4 Sets
15-20 Reps
@6-7
Day 3
1
Towel-Grip Pull-Up
4 Sets
4-6 Reps
@7-8
2
Bench Press (Dumbbell)
4 Sets
8-10 Reps
@8
3
Single Leg Deadlift
3 Sets
8-10 Reps
@7
4
Hanging Windshield Wipers
3 Sets
8-10 Reps
@7-8
5
Farmer's Walk (Weighted)
3 Sets
30-45 secs
@7