logo
BoostcampPNG

Strength + Synergy

by Rachel S.
1 athletes joined

Program Description

W omen who want to stay strong, but feel and look leaner. This is not a “ cutting ” program. W e are still eating to nourish hormones and support our nervous system. This program focuses on a more holistic approach including HIIT (for increased anaerobic energy system activation, meaning you are using fat for energy) and a balance of low intensity movements which may improve HRV (heart rate variability is a sign of a healthy nervous system. Without a healthy, calm nervous system, the body does not feel safe enough to burn fat.

Program Overview

  • Level
    Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 21, 2025 04:00
  • Last Edited
    Feb 21, 2025 04:27
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
RPE 7.5
2
Goblet Squat
3
8-10 reps
RPE 7
3
Glute Kickback (Cable)
3
8-10 reps
RPE 8
4
GHB Sit up
3
8-10 reps
RPE 8
5
1km Row
1
5 mins
-
6
Run
1
20 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
RPE 7.5
2
Goblet Squat
3
8-10 reps
RPE 7
3
Glute Kickback (Cable)
3
8-10 reps
RPE 8
4
GHB Sit up
3
8-10 reps
RPE 8
5
1km Row
1
5 mins
-
6
Run
1
20 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
RPE 7.5
2
Goblet Squat
3
8-10 reps
RPE 7
3
Glute Kickback (Cable)
3
8-10 reps
RPE 8
4
GHB Sit up
3
8-10 reps
RPE 8
5
1km Row
1
5 mins
-
6
Run
1
20 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
RPE 7.5
2
Goblet Squat
3
8-10 reps
RPE 7
3
Glute Kickback (Cable)
3
8-10 reps
RPE 8
4
GHB Sit up
3
8-10 reps
RPE 8
5
1km Row
1
5 mins
-
6
Run
1
20 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
RPE 7.5
2
Goblet Squat
3
8-10 reps
RPE 7
3
Glute Kickback (Cable)
3
8-10 reps
RPE 8
4
GHB Sit up
3
8-10 reps
RPE 8
5
1km Row
1
5 mins
-
6
Run
1
20 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
RPE 7.5
2
Goblet Squat
3
8-10 reps
RPE 7
3
Glute Kickback (Cable)
3
8-10 reps
RPE 8
4
GHB Sit up
3
8-10 reps
RPE 8
5
1km Row
1
5 mins
-
6
Run
1
20 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
8-15 reps
RPE 8
1B
Romanian Deadlift (Barbell)
3
8-10 reps
-
2A
Pull-Up (Assisted)
3
8-10 reps
-
2B
Split Squat (Barbell)
3
8-10 reps
-
3
Squat (Barbell)
3
3
10 reps
5 reps
RPE 6
RPE 9
4A
Jump Switch Lunge
3
10 reps
-
4B
V-Up
3
15 reps
-
4C
Squat to Press (Dumbbell)
3
10 reps
-
4D
High Knee
3
20 reps
-
4E
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
8-15 reps
RPE 8
1B
Romanian Deadlift (Barbell)
3
8-10 reps
-
2A
Pull-Up (Assisted)
3
8-10 reps
-
2B
Split Squat (Barbell)
3
8-10 reps
-
3
Squat (Barbell)
3
3
10 reps
5 reps
RPE 6
RPE 9
4A
Jump Switch Lunge
3
10 reps
-
4B
V-Up
3
15 reps
-
4C
Squat to Press (Dumbbell)
3
10 reps
-
4D
High Knee
3
20 reps
-
4E
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
8-15 reps
RPE 8
1B
Romanian Deadlift (Barbell)
3
8-10 reps
-
2A
Pull-Up (Assisted)
3
8-10 reps
-
2B
Split Squat (Barbell)
3
8-10 reps
-
3
Squat (Barbell)
3
3
10 reps
5 reps
RPE 6
RPE 9
4A
Jump Switch Lunge
3
10 reps
-
4B
V-Up
3
15 reps
-
4C
Squat to Press (Dumbbell)
3
10 reps
-
4D
High Knee
3
20 reps
-
4E
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
8-15 reps
RPE 8
1B
Romanian Deadlift (Barbell)
3
8-10 reps
-
2A
Pull-Up (Assisted)
3
8-10 reps
-
2B
Split Squat (Barbell)
3
8-10 reps
-
3
Squat (Barbell)
3
3
10 reps
5 reps
RPE 6
RPE 9
4A
Jump Switch Lunge
3
10 reps
-
4B
V-Up
3
15 reps
-
4C
Squat to Press (Dumbbell)
3
10 reps
-
4D
High Knee
3
20 reps
-
4E
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
8-15 reps
RPE 8
1B
Romanian Deadlift (Barbell)
3
8-10 reps
-
2A
Pull-Up (Assisted)
3
8-10 reps
-
2B
Split Squat (Barbell)
3
8-10 reps
-
3
Squat (Barbell)
3
3
10 reps
5 reps
RPE 6
RPE 9
4A
Jump Switch Lunge
3
10 reps
-
4B
V-Up
3
15 reps
-
4C
Squat to Press (Dumbbell)
3
10 reps
-
4D
High Knee
3
20 reps
-
4E
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
8-15 reps
RPE 8
1B
Romanian Deadlift (Barbell)
3
8-10 reps
-
2A
Pull-Up (Assisted)
3
8-10 reps
-
2B
Split Squat (Barbell)
3
8-10 reps
-
3
Squat (Barbell)
3
3
10 reps
5 reps
RPE 6
RPE 9
4A
Jump Switch Lunge
3
10 reps
-
4B
V-Up
3
15 reps
-
4C
Squat to Press (Dumbbell)
3
10 reps
-
4D
High Knee
3
20 reps
-
4E
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
3
8-10 reps
5-6 reps
-
RPE 8
3
Step-Up (Weighted)
3
10-15 reps
-
4
Plank with Shoulder Taps
3
10 reps
-
5
Bird Dog
3
10 reps
-
6
1km Row
1
5 mins
-
7
Sprint
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
3
8-10 reps
5-6 reps
-
RPE 8
3
Step-Up (Weighted)
3
10-15 reps
-
4
Plank with Shoulder Taps
3
10 reps
-
5
Bird Dog
3
10 reps
-
6
1km Row
1
5 mins
-
7
Sprint
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
3
8-10 reps
5-6 reps
-
RPE 8
3
Step-Up (Weighted)
3
10-15 reps
-
4
Plank with Shoulder Taps
3
10 reps
-
5
Bird Dog
3
10 reps
-
6
1km Row
1
5 mins
-
7
Sprint
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
3
8-10 reps
5-6 reps
-
RPE 8
3
Step-Up (Weighted)
3
10-15 reps
-
4
Plank with Shoulder Taps
3
10 reps
-
5
Bird Dog
3
10 reps
-
6
1km Row
1
5 mins
-
7
Sprint
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
3
8-10 reps
5-6 reps
-
RPE 8
3
Step-Up (Weighted)
3
10-15 reps
-
4
Plank with Shoulder Taps
3
10 reps
-
5
Bird Dog
3
10 reps
-
6
1km Row
1
5 mins
-
7
Sprint
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
3
8-10 reps
5-6 reps
-
RPE 8
3
Step-Up (Weighted)
3
10-15 reps
-
4
Plank with Shoulder Taps
3
10 reps
-
5
Bird Dog
3
10 reps
-
6
1km Row
1
5 mins
-
7
Sprint
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
Week 1
1 / 6 Weeks
Day 1
1
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@7.5
2
Goblet Squat
3 Sets
8-10 Reps
@7
3
Glute Kickback (Cable)
3 Sets
8-10 Reps
@8
4
GHB Sit up
3 Sets
8-10 Reps
@8
5
1km Row
1 Set
5 mins
-
6
Run
1 Set
20 mins
@9
Day 2
1
Yoga
1 Set
60 mins
@6
Day 3
1A
Push Up
3 Sets
8-15 Reps
@8
1B
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
2A
Pull-Up (Assisted)
3 Sets
8-10 Reps
-
2B
Split Squat (Barbell)
3 Sets
8-10 Reps
-
3
Squat (Barbell)
3 Sets
3 Sets
10 Reps
5 Reps
@6
@9
4A
Jump Switch Lunge
3 Sets
10 Reps
-
4B
V-Up
3 Sets
15 Reps
-
4C
Squat to Press (Dumbbell)
3 Sets
10 Reps
-
4D
High Knee
3 Sets
20 Reps
-
4E
Plank
3 Sets
1 mins
-
Day 4
1
Deadlift (Barbell)
3 Sets
8-10 Reps
-
2
Hip Thrust (Barbell)
3 Sets
3 Sets
8-10 Reps
5-6 Reps
-
@8
3
Step-Up (Weighted)
3 Sets
10-15 Reps
-
4
Plank with Shoulder Taps
3 Sets
10 Reps
-
5
Bird Dog
3 Sets
10 Reps
-
6
1km Row
1 Set
5 mins
-
7
Sprint
1 Set
20 mins
-
Day 5
1
Run
1 Set
60 mins
@6