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Trial of the Grasses - Witcher Workout

by Joey F.

Program Description

Inspired by the legendary White Wolf, the Witcher Routine is a four-day hybrid program combining strength, functional fitness, and core work designed to sculpt a lean, powerful, and agile body. It incorporates structured strength training, explosive cardio, and focused core development to embody Geralt’s combination of strength, endurance, and combat-readiness. Perfect for those looking to adopt a disciplined, Witcher-like lifestyle.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 23, 2024 07:41
  • Last Edited
    Jan 02, 2025 02:36
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
4
Box Jump
3
8-10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
6
Ab Roll
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
4
Box Jump
3
8-10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
6
Ab Roll
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
4
Box Jump
3
8-10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
6
Ab Roll
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
4
Box Jump
3
8-10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
6
Ab Roll
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
4
Box Jump
3
8-10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
6
Ab Roll
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
4
Box Jump
3
8-10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
6
Ab Roll
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
4
Box Jump
3
8-10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
6
Ab Roll
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
4
Box Jump
3
8-10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
6
Ab Roll
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Overhead Press (Dumbbell)
4
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
7
Russian Twist
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Overhead Press (Dumbbell)
4
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
7
Russian Twist
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Overhead Press (Dumbbell)
4
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
7
Russian Twist
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Overhead Press (Dumbbell)
4
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
7
Russian Twist
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Overhead Press (Dumbbell)
4
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
7
Russian Twist
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Overhead Press (Dumbbell)
4
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
7
Russian Twist
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Overhead Press (Dumbbell)
4
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
7
Russian Twist
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Overhead Press (Dumbbell)
4
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
7
Russian Twist
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
2
Abs Crunch (Weighted)
3
15 reps
-
3
Russian Twist
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
5
Ab Roll
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
2
Abs Crunch (Weighted)
3
15 reps
-
3
Russian Twist
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
5
Ab Roll
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
2
Abs Crunch (Weighted)
3
15 reps
-
3
Russian Twist
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
5
Ab Roll
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
2
Abs Crunch (Weighted)
3
15 reps
-
3
Russian Twist
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
5
Ab Roll
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
2
Abs Crunch (Weighted)
3
15 reps
-
3
Russian Twist
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
5
Ab Roll
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
2
Abs Crunch (Weighted)
3
15 reps
-
3
Russian Twist
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
5
Ab Roll
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
2
Abs Crunch (Weighted)
3
15 reps
-
3
Russian Twist
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
5
Ab Roll
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
2
Abs Crunch (Weighted)
3
15 reps
-
3
Russian Twist
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
5
Ab Roll
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Hip Thrust (Barbell)
4
10-12 reps
-
3
Walking Lunge
4
12 reps
-
4
Kettlebell Swing
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
6
Ab Roll
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Hip Thrust (Barbell)
4
10-12 reps
-
3
Walking Lunge
4
12 reps
-
4
Kettlebell Swing
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
6
Ab Roll
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Hip Thrust (Barbell)
4
10-12 reps
-
3
Walking Lunge
4
12 reps
-
4
Kettlebell Swing
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
6
Ab Roll
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Hip Thrust (Barbell)
4
10-12 reps
-
3
Walking Lunge
4
12 reps
-
4
Kettlebell Swing
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
6
Ab Roll
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Hip Thrust (Barbell)
4
10-12 reps
-
3
Walking Lunge
4
12 reps
-
4
Kettlebell Swing
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
6
Ab Roll
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Hip Thrust (Barbell)
4
10-12 reps
-
3
Walking Lunge
4
12 reps
-
4
Kettlebell Swing
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
6
Ab Roll
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Hip Thrust (Barbell)
4
10-12 reps
-
3
Walking Lunge
4
12 reps
-
4
Kettlebell Swing
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
6
Ab Roll
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Hip Thrust (Barbell)
4
10-12 reps
-
3
Walking Lunge
4
12 reps
-
4
Kettlebell Swing
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
6
Ab Roll
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Pull-Up (Bodyweight)
4
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
7
Russian Twist
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Pull-Up (Bodyweight)
4
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
7
Russian Twist
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Pull-Up (Bodyweight)
4
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
7
Russian Twist
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Pull-Up (Bodyweight)
4
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
7
Russian Twist
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Pull-Up (Bodyweight)
4
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
7
Russian Twist
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Pull-Up (Bodyweight)
4
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
7
Russian Twist
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Pull-Up (Bodyweight)
4
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
7
Russian Twist
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Pull-Up (Bodyweight)
4
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
7
Russian Twist
3
30 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
-
3
Bulgarian Split Squat (Barbell)
3 Sets
10-12 Reps
-
4
Box Jump
3 Sets
8-10 Reps
-
5
Reverse Abs Crunch (Bodyweight)
3 Sets
15 Reps
-
6
Ab Roll
3 Sets
15 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Seated Overhead Press (Dumbbell)
4 Sets
10-12 Reps
-
3
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
5
Seated Dip (Machine)
4 Sets
12 Reps
-
6
Abs Crunch (Weighted)
3 Sets
15 Reps
-
7
Russian Twist
3 Sets
30 Reps
-
Day 3
1
Run
1 Set
40 mins
-
2
Abs Crunch (Weighted)
3 Sets
15 Reps
-
3
Russian Twist
3 Sets
30 Reps
-
4
Reverse Abs Crunch (Bodyweight)
4 Sets
12 Reps
-
5
Ab Roll
3 Sets
12 Reps
-
Day 4
1
Front Squat (Barbell)
4 Sets
8 Reps
-
2
Hip Thrust (Barbell)
4 Sets
10-12 Reps
-
3
Walking Lunge
4 Sets
12 Reps
-
4
Kettlebell Swing
3 Sets
12 Reps
-
5
Reverse Abs Crunch (Bodyweight)
3 Sets
12 Reps
-
6
Ab Roll
3 Sets
12 Reps
-
Day 5
1
Bent Over Row (Barbell)
4 Sets
12 Reps
-
2
Pull-Up (Bodyweight)
4 Sets
-
3
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
5
Tricep Kickback
3 Sets
12 Reps
-
6
Abs Crunch (Weighted)
3 Sets
15 Reps
-
7
Russian Twist
3 Sets
30 Reps
-