Program Description
Ossa Ferrea or “Iron Skeleton” is a high frequency heavy,medium, and light upper/lower split performed as a 3 week wave progression with conjugate concepts such as the max effort method and rotating main variations every 1-3 weeks. Main press and squat variations should be rotated slightly every 1-3 weeks. Supplemental movements and accessories can be rotated similarly as long ss they are swapped for moves targeting similar muscles. You may swap squat variations for deadlift variations occasionally (ideally a 3:1 ratio of squats to pulls). Aim to linearly progress every working set by 1 rep or 5 lbs at least each week for the prescribed 2-3 week bursts then rotate exercises and repeat!
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding, Athletics, Powerlifting
- EquipmentGarage Gym
- Program Length3 weeks
- Time Per Workout60 minutes
- CreatedMay 16, 2024 10:21
- Last EditedJul 14, 2024 12:55
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-5 reps
RPE 8.5-10
2
Bent Over Row (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 6-7
RPE 7.5-8.5
RPE 9-10
3
Power Shrug
1
AMRAP
RPE 8.5-10
4
Tricep Extension (Barbell)
1
1
3-5 reps
6-8 reps
RPE 8.5-10
RPE 8.5-10
5
Bicep Curl (Barbell)
1
1
3-5 reps
6-8 reps
RPE 8.5-10
RPE 8.5-10
6
Band Pull Apart
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-5 reps
RPE 8.5-10
2
Bent Over Row (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 6-7
RPE 7.5-8.5
RPE 9-10
3
Power Shrug
1
AMRAP
RPE 8.5-10
4
Tricep Extension (Barbell)
1
1
3-5 reps
6-8 reps
RPE 8.5-10
RPE 8.5-10
5
Bicep Curl (Barbell)
1
1
3-5 reps
6-8 reps
RPE 8.5-10
RPE 8.5-10
6
Band Pull Apart
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-5 reps
RPE 8.5-10
2
Bent Over Row (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 6-7
RPE 7.5-8.5
RPE 9-10
3
Power Shrug
1
AMRAP
RPE 8.5-10
4
Tricep Extension (Barbell)
1
1
3-5 reps
6-8 reps
RPE 8.5-10
RPE 8.5-10
5
Bicep Curl (Barbell)
1
1
3-5 reps
6-8 reps
RPE 8.5-10
RPE 8.5-10
6
Band Pull Apart
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-5 reps
RPE 8.5-10
2
Good Morning
1
1
3-5 reps
6-8 reps
RPE 8.5-10
RPE 8.5-10
3
Safety Bar Squat
1
1
3-5 reps
6-8 reps
RPE 8.5-10
RPE 8.5-10
4
Hamstring Curl
2
AMRAP
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-5 reps
RPE 8.5-10
2
Good Morning
1
1
3-5 reps
6-8 reps
RPE 8.5-10
RPE 8.5-10
3
Safety Bar Squat
1
1
3-5 reps
6-8 reps
RPE 8.5-10
RPE 8.5-10
4
Hamstring Curl
2
AMRAP
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-5 reps
RPE 8.5-10
2
Good Morning
1
1
3-5 reps
6-8 reps
RPE 8.5-10
RPE 8.5-10
3
Safety Bar Squat
1
1
3-5 reps
6-8 reps
RPE 8.5-10
RPE 8.5-10
4
Hamstring Curl
2
AMRAP
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
2
Bent Over Row (Barbell)
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
3
High Pull
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
4
Tricep Extension (Barbell)
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
5
Bicep Curl (Barbell)
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
6
Band Pull Apart
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
2
Bent Over Row (Barbell)
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
3
High Pull
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
4
Tricep Extension (Barbell)
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
5
Bicep Curl (Barbell)
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
6
Band Pull Apart
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
2
Bent Over Row (Barbell)
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
3
High Pull
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
4
Tricep Extension (Barbell)
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
5
Bicep Curl (Barbell)
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
6
Band Pull Apart
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
2
Good Morning
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
3
Safety Bar Squat
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
4
Hamstring Curl
2
AMRAP
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
2
Good Morning
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
3
Safety Bar Squat
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
4
Hamstring Curl
2
AMRAP
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
2
Good Morning
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
3
Safety Bar Squat
1
1
4-6 reps
8-12 reps
RPE 8.5-10
RPE 8.5-10
4
Hamstring Curl
2
AMRAP
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
15-20 reps
RPE 8.5-10
2
Bent Over Row (Barbell)
1
15-20 reps
RPE 8.5-10
3
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 8.5-10
4
Tricep Extension (Barbell)
1
15-20 reps
RPE 8.5-10
5
Bicep Curl (Barbell)
1
15-20 reps
RPE 8.5-10
6
Band Pull Apart
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
15-20 reps
RPE 8.5-10
2
Bent Over Row (Barbell)
1
15-20 reps
RPE 8.5-10
3
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 8.5-10
4
Tricep Extension (Barbell)
1
15-20 reps
RPE 8.5-10
5
Bicep Curl (Barbell)
1
15-20 reps
RPE 8.5-10
6
Band Pull Apart
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
15-20 reps
RPE 8.5-10
2
Bent Over Row (Barbell)
1
15-20 reps
RPE 8.5-10
3
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 8.5-10
4
Tricep Extension (Barbell)
1
15-20 reps
RPE 8.5-10
5
Bicep Curl (Barbell)
1
15-20 reps
RPE 8.5-10
6
Band Pull Apart
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
15-20 reps
RPE 8.5-10
2
Good Morning
1
15-20 reps
RPE 8.5-10
3
Safety Bar Squat
1
15-20 reps
RPE 8.5-10
4
Hamstring Curl
2
AMRAP
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
15-20 reps
RPE 8.5-10
2
Good Morning
1
15-20 reps
RPE 8.5-10
3
Safety Bar Squat
1
15-20 reps
RPE 8.5-10
4
Hamstring Curl
2
AMRAP
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
15-20 reps
RPE 8.5-10
2
Good Morning
1
15-20 reps
RPE 8.5-10
3
Safety Bar Squat
1
15-20 reps
RPE 8.5-10
4
Hamstring Curl
2
AMRAP
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
1
1
1-5 reps
1-5 reps
1-5 reps
RPE 6-7
RPE 7.5-8.5
RPE 9-10
Day 7
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
1
1
1-5 reps
1-5 reps
1-5 reps
RPE 6-7
RPE 7.5-8.5
RPE 9-10
Day 7
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
1
1
1-5 reps
1-5 reps
1-5 reps
RPE 6-7
RPE 7.5-8.5
RPE 9-10
Week 1
1 / 3 Weeks
Day 3
1
Bench Press (Barbell)1 Set
1 Set
4-6 Reps
8-12 Reps
@8.5-10
@8.5-10
2
Bent Over Row (Barbell)1 Set
1 Set
4-6 Reps
8-12 Reps
@8.5-10
@8.5-10
3
High Pull1 Set
1 Set
4-6 Reps
8-12 Reps
@8.5-10
@8.5-10
4
Tricep Extension (Barbell)1 Set
1 Set
4-6 Reps
8-12 Reps
@8.5-10
@8.5-10
5
Bicep Curl (Barbell)1 Set
1 Set
4-6 Reps
8-12 Reps
@8.5-10
@8.5-10
6
Band Pull Apart2 Sets
AMRAP
@10
Day 4
1
Squat (Barbell)1 Set
1 Set
4-6 Reps
8-12 Reps
@8.5-10
@8.5-10
2
Good Morning1 Set
1 Set
4-6 Reps
8-12 Reps
@8.5-10
@8.5-10
3
Safety Bar Squat1 Set
1 Set
4-6 Reps
8-12 Reps
@8.5-10
@8.5-10
4
Hamstring Curl2 Sets
AMRAP
@10
5
Leg Extension2 Sets
AMRAP
@10
6
Hanging Leg Raise2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)1 Set
1-5 Reps
@8.5-10
2
Bent Over Row (Barbell)1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@6-7
@7.5-8.5
@9-10
3
Power Shrug1 Set
AMRAP
@8.5-10
4
Tricep Extension (Barbell)1 Set
1 Set
3-5 Reps
6-8 Reps
@8.5-10
@8.5-10
5
Bicep Curl (Barbell)1 Set
1 Set
3-5 Reps
6-8 Reps
@8.5-10
@8.5-10
6
Band Pull Apart2 Sets
AMRAP
@10
Day 2
1
Squat (Barbell)1 Set
1-5 Reps
@8.5-10
2
Good Morning1 Set
1 Set
3-5 Reps
6-8 Reps
@8.5-10
@8.5-10
3
Safety Bar Squat1 Set
1 Set
3-5 Reps
6-8 Reps
@8.5-10
@8.5-10
4
Hamstring Curl2 Sets
AMRAP
@10
5
Leg Extension2 Sets
AMRAP
@10
6
Hanging Leg Raise2 Sets
AMRAP
@10
Day 5
1
Bench Press (Barbell)1 Set
15-20 Reps
@8.5-10
2
Bent Over Row (Barbell)1 Set
15-20 Reps
@8.5-10
3
Lateral Raise (Dumbbell)1 Set
15-20 Reps
@8.5-10
4
Tricep Extension (Barbell)1 Set
15-20 Reps
@8.5-10
5
Bicep Curl (Barbell)1 Set
15-20 Reps
@8.5-10
6
Band Pull Apart2 Sets
AMRAP
@10
Day 7
1
High Pull1 Set
1 Set
1 Set
1-5 Reps
1-5 Reps
1-5 Reps
@6-7
@7.5-8.5
@9-10
Day 6
1
Squat (Barbell)1 Set
15-20 Reps
@8.5-10
2
Good Morning1 Set
15-20 Reps
@8.5-10
3
Safety Bar Squat1 Set
15-20 Reps
@8.5-10
4
Hamstring Curl2 Sets
AMRAP
@10
5
Leg Extension2 Sets
AMRAP
@10
6
Hanging Leg Raise2 Sets
AMRAP
@10