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The Agarwal Acquisition

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Program Description

To improve athletic performance, provide strength and conditioning training, and enhance agility and explosiveness.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Athletics, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 31, 2024 03:59
  • Last Edited
    Jun 01, 2024 03:11
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Bench Press (Barbell)
3
5-8 reps
70%
3
Incline Bench Press (Barbell)
3
5-8 reps
70%
4
One Arm Lateral Raise (Cable)
2
2
2
15 reps
15 reps
15 reps
RPE 5
RPE 7
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6A
Tricep Pushdown (Cable)
3
10-12 reps
-
6B
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Chest Fly (Dumbbell)
3
10 reps
-
8
Chest Fly (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Bench Press (Barbell)
3
5-8 reps
75%
3
Incline Bench Press (Barbell)
3
5-8 reps
75%
4
One Arm Lateral Raise (Cable)
2
2
2
15 reps
15 reps
15 reps
RPE 5
RPE 7
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6A
Tricep Pushdown (Cable)
3
10-12 reps
-
6B
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Chest Fly (Dumbbell)
3
10 reps
-
8
Chest Fly (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Bench Press (Barbell)
3
5-8 reps
80%
3
Incline Bench Press (Barbell)
3
5-8 reps
80%
4
One Arm Lateral Raise (Cable)
2
2
2
15 reps
15 reps
15 reps
RPE 5
RPE 7
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6A
Tricep Pushdown (Cable)
3
10-12 reps
-
6B
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Chest Fly (Dumbbell)
3
10 reps
-
8
Chest Fly (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Bench Press (Barbell)
3
5-8 reps
90%
3
Incline Bench Press (Barbell)
3
5-8 reps
90%
4
One Arm Lateral Raise (Cable)
2
2
2
15 reps
15 reps
15 reps
RPE 5
RPE 7
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6A
Tricep Pushdown (Cable)
3
10-12 reps
-
6B
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Chest Fly (Dumbbell)
3
10 reps
-
8
Chest Fly (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Bench Press (Barbell)
3
5-8 reps
100%
3
Incline Bench Press (Barbell)
3
5-8 reps
100%
4
One Arm Lateral Raise (Cable)
2
2
2
15 reps
15 reps
15 reps
RPE 5
RPE 7
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6A
Tricep Pushdown (Cable)
3
10-12 reps
-
6B
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Chest Fly (Dumbbell)
3
10 reps
-
8
Chest Fly (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Lat Pulldown (Single Arm)
3
12-15 reps
-
4
Pull-Up (Assisted)
1
AMRAP
-
5
Kroc Row
3
10-12 reps
-
6
Overhead Cable Bicep Curl
3
10-12 reps
-
7
Cable Shrugs
3
10-12 reps
-
8
Rear Delt Fly (Machine)
3
10-12 reps
-
9
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Lat Pulldown (Single Arm)
3
12-15 reps
-
4
Pull-Up (Assisted)
1
AMRAP
-
5
Kroc Row
3
10-12 reps
-
6
Cable Shrugs
3
10-12 reps
-
7
Rear Delt Fly (Machine)
3
10-12 reps
-
8
Bicep Curl (Dumbbell)
3
10-12 reps
-
9
Overhead Cable Bicep Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Lat Pulldown (Single Arm)
3
12-15 reps
-
4
Pull-Up (Assisted)
1
AMRAP
-
5
Kroc Row
3
10-12 reps
-
6
Cable Shrugs
3
10-12 reps
-
7
Rear Delt Fly (Machine)
3
10-12 reps
-
8
Bicep Curl (Dumbbell)
3
10-12 reps
-
9
Overhead Cable Bicep Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Lat Pulldown (Single Arm)
3
12-15 reps
-
4
Pull-Up (Assisted)
1
AMRAP
-
5
Kroc Row
3
10-12 reps
-
6
Cable Shrugs
3
10-12 reps
-
7
Rear Delt Fly (Machine)
3
10-12 reps
-
8
Bicep Curl (Dumbbell)
3
10-12 reps
-
9
Overhead Cable Bicep Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Lat Pulldown (Single Arm)
3
12-15 reps
-
4
Pull-Up (Assisted)
1
AMRAP
-
5
Kroc Row
3
10-12 reps
-
6
Cable Shrugs
3
10-12 reps
-
7
Rear Delt Fly (Machine)
3
10-12 reps
-
8
Bicep Curl (Dumbbell)
3
10-12 reps
-
9
Overhead Cable Bicep Curl
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Deadlift (Barbell)
3
5 reps
-
3
Squat (Barbell)
3
8-12 reps
-
4
Leg Press (45 Degrees)
4
10-12 reps
-
5
Romanian Deadlift (Barbell)
3
10-12 reps
-
6
Reverse Nordic Curl
3
10-12 reps
-
7
Leg Extension
3
10-12 reps
-
8
Seated Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Deadlift (Barbell)
3
5 reps
-
3
Squat (Barbell)
3
8-12 reps
-
4
Leg Press (45 Degrees)
4
10-12 reps
-
5
Romanian Deadlift (Barbell)
3
10-12 reps
-
6
Reverse Nordic Curl
3
10-12 reps
-
7
Leg Extension
3
10-12 reps
-
8
Seated Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Deadlift (Barbell)
3
5 reps
-
3
Squat (Barbell)
3
8-12 reps
-
4
Leg Press (45 Degrees)
4
10-12 reps
-
5
Romanian Deadlift (Barbell)
3
10-12 reps
-
6
Reverse Nordic Curl
3
10-12 reps
-
7
Leg Extension
3
10-12 reps
-
8
Seated Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Deadlift (Barbell)
3
5 reps
-
3
Squat (Barbell)
3
8-12 reps
-
4
Leg Press (45 Degrees)
4
10-12 reps
-
5
Romanian Deadlift (Barbell)
3
10-12 reps
-
6
Reverse Nordic Curl
3
10-12 reps
-
7
Leg Extension
3
10-12 reps
-
8
Seated Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Deadlift (Barbell)
3
5 reps
-
3
Squat (Barbell)
3
8-12 reps
-
4
Leg Press (45 Degrees)
4
10-12 reps
-
5
Romanian Deadlift (Barbell)
3
10-12 reps
-
6
Reverse Nordic Curl
3
10-12 reps
-
7
Leg Extension
3
10-12 reps
-
8
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
PVC Walk
1
5-7 mins
-
3
Jump Squat
5
12 reps
-
4
Hang Power Clean
3
6 reps
-
5
Cable Crunch
3
12 reps
-
6
Box Jump
4
8 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
8
Abs Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
PVC Walk
1
5-7 mins
-
3
Jump Squat
5
12 reps
-
4
Hang Power Clean
3
6 reps
-
5
Cable Crunch
3
12 reps
-
6
Box Jump
4
8 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
8
Abs Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
PVC Walk
1
5-7 mins
-
3
Jump Squat
5
12 reps
-
4
Hang Power Clean
3
6 reps
-
5
Cable Crunch
3
12 reps
-
6
Box Jump
4
8 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
8
Abs Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
PVC Walk
1
5-7 mins
-
3
Jump Squat
5
12 reps
-
4
Hang Power Clean
3
6 reps
-
5
Cable Crunch
3
12 reps
-
6
Box Jump
4
8 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
8
Abs Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
PVC Walk
1
5-7 mins
-
3
Jump Squat
5
12 reps
-
4
Hang Power Clean
3
6 reps
-
5
Cable Crunch
3
12 reps
-
6
Box Jump
4
8 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
8
Abs Crunch (Weighted)
3
15 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Run
1 Set
5 mins
-
2
Bench Press (Barbell)
3 Sets
5-8 Reps
70%
3
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
70%
4
One Arm Lateral Raise (Cable)
2 Sets
2 Sets
2 Sets
15 Reps
15 Reps
15 Reps
@5
@7
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
6A
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-
6B
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
7
Chest Fly (Dumbbell)
3 Sets
10 Reps
-
8
Chest Fly (Cable)
3 Sets
10-12 Reps
-
Day 2
1
Run
1 Set
5 mins
-
2
Seated Row (Cable)
3 Sets
8-12 Reps
-
3
Lat Pulldown (Single Arm)
3 Sets
12-15 Reps
-
4
Pull-Up (Assisted)
1 Set
AMRAP
-
5
Kroc Row
3 Sets
10-12 Reps
-
6
Overhead Cable Bicep Curl
3 Sets
10-12 Reps
-
7
Cable Shrugs
3 Sets
10-12 Reps
-
8
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
-
9
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
-
Day 3
1
Run
1 Set
10 mins
-
2
Deadlift (Barbell)
3 Sets
5 Reps
-
3
Squat (Barbell)
3 Sets
8-12 Reps
-
4
Leg Press (45 Degrees)
4 Sets
10-12 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
-
6
Reverse Nordic Curl
3 Sets
10-12 Reps
-
7
Leg Extension
3 Sets
10-12 Reps
-
8
Seated Calf Raise
3 Sets
10-12 Reps
-
Day 4
1
Run
1 Set
10 mins
-
2
PVC Walk
1 Set
5-7 mins
-
3
Jump Squat
5 Sets
12 Reps
-
4
Hang Power Clean
3 Sets
6 Reps
-
5
Cable Crunch
3 Sets
12 Reps
-
6
Box Jump
4 Sets
8 Reps
-
7
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
8
Abs Crunch (Weighted)
3 Sets
15 Reps
-