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A pretty dope program

by Thomas A.
1 athletes joined

Program Description

This program offers four sessions that should be executed with a day of rest in between. You will find some “odd” variations and some things that need skill, such as handstand and muscle ups. Cardio is quickly done twice a week. All sets are based on RPE, except backsquat, so make sure to push your limits from week to week. After the four weeks program you can choose to deload, do a week with other exercises or simply to board this dope shit again.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 04, 2025 08:27
  • Last Edited
    Feb 11, 2025 10:15
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
5
5 reps
RPE 8-9
2
Dip (Weighted)
5
5 reps
RPE 8-9
3
Hamstring Curl
3
10 reps
RPE 8-9
4
Handstand
3
3-5 reps
RPE 8-9
5
Skull Crusher
3
6-10 reps
RPE 8-9.5
6
Skull Crusher (Bodyweight)
3
15 reps
RPE 6
7
Hanging Toes To Bar
3
10 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
5 reps
RPE 8-9
2
Dip (Weighted)
5
5 reps
RPE 8-9
3
Hamstring Curl
3
10 reps
RPE 8-9
4
Handstand
3
3-5 reps
RPE 10
5
Skull Crusher
3
6-10 reps
RPE 8-9.5
6
Skull Crusher (Bodyweight)
3
15 reps
RPE 6
7
Hanging Toes To Bar
3
10 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
5 reps
RPE 8-9
2
Dip (Weighted)
5
5 reps
RPE 8-9
3
Hamstring Curl
3
10 reps
RPE 8-9
4
Handstand
3
3-5 reps
RPE 10
5
Skull Crusher
3
6-10 reps
RPE 8-9.5
6
Skull Crusher (Bodyweight)
3
15 reps
RPE 6
7
Hanging Toes To Bar
3
10 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
5 reps
RPE 8-9
2
Dip (Weighted)
5
5 reps
RPE 8-9
3
Hamstring Curl
3
10 reps
RPE 8-9
4
Handstand
3
3-5 reps
RPE 10
5
Skull Crusher
3
6-10 reps
RPE 8-9.5
6
Skull Crusher (Bodyweight)
3
15 reps
RPE 6
7
Hanging Toes To Bar
3
10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
3
Chin-Up (Weighted)
5
5 reps
RPE 8-9
4
Box Jump
5
5 reps
RPE 7-10
5
Handstand
3
0.5-1 mins
RPE 6-10
6
Dragon Flag
3
6-10 reps
RPE 6-9
7
Cardio
2
1 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
3
Chin-Up (Weighted)
5
5 reps
RPE 8-9
4
Box Jump
5
5 reps
RPE 7-10
5
Handstand
3
0.5-1 mins
RPE 6-10
6
Dragon Flag
3
6-10 reps
RPE 6-9
7
Cardio
2
1 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
3
Chin-Up (Weighted)
5
5 reps
RPE 8-9
4
Box Jump
5
5 reps
RPE 7-10
5
Handstand
3
0.5-1 mins
RPE 6-10
6
Dragon Flag
3
6-10 reps
RPE 6-9
7
Cardio
2
1 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
3
Chin-Up (Weighted)
5
5 reps
RPE 8-9
4
Box Jump
5
5 reps
RPE 7-10
5
Handstand
3
0.5-1 mins
RPE 6-10
6
Dragon Flag
3
6-10 reps
RPE 6-9
7
Cardio
2
1 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8-9
2
Pull-Up (Bodyweight)
10
3 reps
RPE 6
3
Behind-the-Neck Push Press
3
5-8 reps
RPE 8-9
4
Power Clean
5
5 reps
RPE 8-9
5
Hanging Toes To Bar
3
10 reps
RPE 8
6
Ab Wheel
5
6-10 reps
RPE 8
7
Handstand
3
0.5-1 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8-9
2
Pull-Up (Bodyweight)
10
3 reps
RPE 6
3
Behind-the-Neck Push Press
3
5-8 reps
RPE 8-9
4
Power Clean
5
5 reps
RPE 8-9
5
Hanging Toes To Bar
3
10 reps
RPE 8
6
Ab Wheel
5
6-10 reps
RPE 8
7
Handstand
3
0.5-1 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8-9
2
Pull-Up (Bodyweight)
10
3 reps
RPE 6
3
Behind-the-Neck Push Press
3
5-8 reps
RPE 8-9
4
Power Clean
5
5 reps
RPE 8-9
5
Hanging Toes To Bar
3
10 reps
RPE 8
6
Ab Wheel
5
6-10 reps
RPE 8
7
Handstand
3
0.5-1 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8-9
2
Pull-Up (Bodyweight)
10
3 reps
RPE 6
3
Behind-the-Neck Push Press
3
5-8 reps
RPE 8-9
4
Power Clean
5
5 reps
RPE 8-9
5
Hanging Toes To Bar
3
10 reps
RPE 8
6
Ab Wheel
5
6-10 reps
RPE 8
7
Handstand
3
0.5-1 mins
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Muscle Up
5
1-5 reps
RPE 9
3
Plyometric Jumps
6
1 reps
RPE 8
4
Cossack Squat
3
10-15 reps
RPE 8-9
5
Med Ball Slam
3
10 reps
RPE 8-9
6
Cardio
2
1 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
82%
2
Muscle Up
5
1-5 reps
RPE 9
3
Plyometric Jumps
6
1 reps
RPE 8
4
Cossack Squat
3
10-15 reps
RPE 8-9
5
Med Ball Slam
3
10 reps
RPE 8-9
6
Cardio
2
1 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
84%
2
Muscle Up
5
1-5 reps
RPE 9
3
Plyometric Jumps
6
1 reps
RPE 8
4
Cossack Squat
3
10-15 reps
RPE 8-9
5
Med Ball Slam
3
10 reps
RPE 8-9
6
Cardio
2
1 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
86%
2
Muscle Up
5
1-5 reps
RPE 9
3
Plyometric Jumps
6
1 reps
RPE 8
4
Cossack Squat
3
10-15 reps
RPE 8-9
5
Med Ball Slam
3
10 reps
RPE 8-9
6
Cardio
2
1 reps
RPE 6-8
Week 1
1 / 4 Weeks
Day 2
1
Zercher Squat (Barbell)
5 Sets
5 Reps
@8-9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@8-9
3
Chin-Up (Weighted)
5 Sets
5 Reps
@8-9
4
Box Jump
5 Sets
5 Reps
@7-10
5
Handstand
3 Sets
0.5-1 mins
@6-10
6
Dragon Flag
3 Sets
6-10 Reps
@6-9
7
Cardio
2 Sets
1 Reps
@6-8
Day 3
1
Military Press (Barbell)
5 Sets
5 Reps
@8-9
2
Pull-Up (Bodyweight)
10 Sets
3 Reps
@6
3
Behind-the-Neck Push Press
3 Sets
5-8 Reps
@8-9
4
Power Clean
5 Sets
5 Reps
@8-9
5
Hanging Toes To Bar
3 Sets
10 Reps
@8
6
Ab Wheel
5 Sets
6-10 Reps
@8
7
Handstand
3 Sets
0.5-1 mins
@8-10
Day 1
1
Deficit Deadlift (Barbell)
5 Sets
5 Reps
@8-9
2
Dip (Weighted)
5 Sets
5 Reps
@8-9
3
Hamstring Curl
3 Sets
10 Reps
@8-9
4
Handstand
3 Sets
3-5 Reps
@8-9
5
Skull Crusher
3 Sets
6-10 Reps
@8-9.5
6
Skull Crusher (Bodyweight)
3 Sets
15 Reps
@6
7
Hanging Toes To Bar
3 Sets
10 Reps
@6-8
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Muscle Up
5 Sets
1-5 Reps
@9
3
Plyometric Jumps
6 Sets
1 Reps
@8
4
Cossack Squat
3 Sets
10-15 Reps
@8-9
5
Med Ball Slam
3 Sets
10 Reps
@8-9
6
Cardio
2 Sets
1 Reps
@6-8