www.buckedup.

com

2023 FALL BOOTCAMP PROGRAM

 DAY 1:

CROSSFIT CARDIO + CORE

EXERCISES

 WK 1

 WK 2

 WK 3

 WK 4

 WK 5

 WK 6

 REST TIME


(Weeks 1-6) Sets x Reps Sets x Reps Sets x Reps Sets x Reps Sets x Reps Sets x Reps BETWEEN SETS

1 x
1 x
1 x
1 x
1 x
1 x
45-60
Warm Up Jog
2 minutes 2 minutes 3 minutes 3 minutes 4 minutes 4 minutes seconds

45-60
Snatches to Pushup 3x5 3x5 3x8 3x8 3 x 10 3 x 10
seconds

45-60
BOSU Ball Crunches 3 x 10 3 x 10 3 x 15 3 x 15 3 x 20 3 x 20
seconds

45-60
Snatches to Pushup 3x5 3x5 3x8 3x8 3 x 10 3 x 10
seconds

Stability Ball Back 3 x 10

3 x 10
3 x 15
3 x 15
3 x 20
3 x 20
45-60

Extensions, LRC (each direction) (each direction) (each direction) (each direction) (each direction) (each direction)
seconds

45-60
Snatches to Pushup 3x5 3x5 3x8 3x8 3 x 10 3 x 10
seconds

BOSU Ball Bicycle 45-60

3 x 10 3 x 10 3 x 15 3 x 15 3 x 20 3 x 20
Twists (each side) seconds
www.buckedup.com

45-60
Snatches to Pushup 3x5 3x5 3x8 3x8 3 x 10 3 x 10
seconds

45-60
Stability Ball Passes 3 x 10 3 x 10 3 x 15 3 x 15 3 x 20 3 x 20
seconds
 DAY 2:

SHOULDERS

EXERCISES

 WK 1

 WK 2

 WK 3

 WK 4

 WK 5

 WK 6

 REST TIME


(Weeks 1-6) Sets x Reps Sets x Reps Sets x Reps Sets x Reps Sets x Reps Sets x Reps BETWEEN SETS

Shoulder Press

45-60
(both arms)
3 x 10 3 x 10 3x8 3x8 4x6 4x6
seconds
*increase weight each week

45-60
Shoulder Dips 3 x 10 3 x 10 3 x 12 3 x 12 4 x 15 4 x 15
seconds

Lateral Raises
45-60
3 x 10 3 x 10 3x8 3x8 4x6 4x6
*increase weight each week
seconds

45-60
Shoulder Dips 3 x 10 3 x 10 3 x 12 3 x 12 4 x 15 4 x 15
seconds

Front Raises
45-60
3 x 10 3 x 10 3x8 3x8 4x6 4x6
*increase weight each week
seconds

45-60
Shoulder Dips 3 x 10 3 x 10 3 x 12 3 x 12 4 x 15 4 x 15
www.buckedup.com

seconds

45-60
DB Delt Touches 3 x 10 3 x 10 3x8 3x8 4x6 4x6
seconds
 DAY 3:

LEG DAY

EXERCISES

 WK 1

 WK 2

 WK 3

 WK 4

 WK 5

 WK 6

 REST TIME


(Weeks 1-6) Sets x Reps Sets x Reps Sets x Reps Sets x Reps Sets x Reps Sets x Reps BETWEEN SETS

Jump Squats
1 minute 1 minute 90 seconds 90 seconds 2 minutes 2 minutes
45-60

(boot y band optional) seconds

Bulgarian Split 3 x 8
3 x 8
3 x 10
3 x 10
3 x 12
3 x 12
45-60

Squats (each leg) (each leg) (each leg) (each leg) (each leg) (each leg) seconds

Barbell Squats
45-60
3 x 12 3 x 12 3 x 10 3 x 10 4x8 4x8
*increase weight each week
seconds

Standing Weighted
3 x 10
3 x 10
3 x 12
3 x 12
3 x 15
3 x 15
45-60
Lunges

(each leg) (each leg) (each leg) (each leg) (each leg) (each leg) seconds
*increase weight each week

DB Weighted Pulse
45-60
3 x 10 4 x 10 3 x 12 4 x 12 3 x 15 4 x 15
Squats

seconds
vy, increase weight each week
*hea

Single Leg Dead Li t f 3 x 8

3 x 8
3 x 10
3 x 10
3 x 12
3 x 12
45-60

(each leg) (each leg) (each leg) (each leg) (each leg) (each leg) (each leg) seconds

45-60
www.buckedup.com

Dead Li t f 3 x 12 3 x 12 3 x 10 3 x 10 3x8 3x8

seconds

y Ball
Stabilit 45-60
3x8 3x8 3 x 10 3 x 10 3 x 12 3 x 12
Hamstring Curls seconds
 DAY 4:

CHEST + TRICEPS

EXERCISES

 WK 1

 WK 2

 WK 3

 WK 4

 WK 5

 WK 6

 REST TIME


(Weeks 1-6) Sets x Reps Sets x Reps Sets x Reps Sets x Reps Sets x Reps Sets x Reps BETWEEN SETS

45-60
Pushups 3 x 10 4 x 10 3 x 15 4 x 15 3 x 20 4 x 20
seconds

Dumbell Chest
45-60
Press, Flat Bench
3x8 3x8 3 x 10 3 x 10 4x8 4x8
seconds
*increase weight each week

Dumbbell Pull Overs

45-60
3x8 3x8 3 x 10 3 x 10 4x8 4x8
*increase weight each week
seconds

Dumbbell Chest Flys,

45-60
3x8 3x8 3 x 10 3 x 10 4x8 4x8
Flat Bench

seconds
*increase weight each week

Tricep Extensions
45-60
3 x 10 3 x 10 3x8 3x8 3x6 3x6
*increase weight each week
seconds

45-60
Tricep Pushups 3x8 3x8 3 x 10 3 x 10 3 x 12 3 x 12
www.buckedup.com

seconds

45-60
Skull Crushers 3x8 3x8 3 x 10 3 x 10 3 x 12 3 x 12
seconds
 DAY 5:

FULL BODY

EXERCISES

 WK 1

 WK 2

 WK 3

 WK 4

 WK 5

 WK 6

 REST TIME


(Weeks 1-6) Sets x Reps Sets x Reps Sets x Reps Sets x Reps Sets x Reps Sets x Reps BETWEEN SETS

Kettle Bell 45-60

3 x 10 4 x 10 3 x 15 4 x 15 3 x 20 4 x 20
Swings seconds

45-60
Plank Jacks 3 x 20 4 x 20 3 x 25 4 x 25 3 x 30 4 x 30
seconds

Kettle Bell High 45-60

3 x 10 4 x 10 3 x 15 4 x 15 3 x 20 4 x 20
Sumos seconds

45-60
Hip Dips (each side) 3 x 10 4 x 10 3 x 15 4 x 15 3 x 20 4 x 20
seconds

45-60
Kettle Bell Swings 3 x 10 4 x 10 3 x 15 4 x 15 3 x 20 4 x 20
seconds

45-60
Supermans 3 x 10 4 x 10 3 x 15 4 x 15 3 x 20 4 x 20
seconds

Kettle Bell High 45-60

www.buckedup.com

3 x 10 4 x 10 3 x 15 4 x 15 3 x 20 4 x 20
Sumos seconds

Bicycle Twists
45-60
3 x 20 4 x 20 3 x 25 4 x 25 3 x 30 4 x 30
(left to right is 1 rep)
seconds
 DAY 6:

BACK + BICEPS

EXERCISES

 WK 1

 WK 2

 WK 3

 WK 4

 WK 5

 WK 6

 REST TIME


(Weeks 1-6) Sets x Reps Sets x Reps Sets x Reps Sets x Reps Sets x Reps Sets x Reps BETWEEN SETS

45-60
Pullups 3x5 4x5 3x8 4x8 3 x 10 4 x 10
seconds

45-60
Rear Delt Flys

3 x 10 3 x 10 3x8 3x8 3x6 3x6

*increase weight each week seconds

Bent Lat Rows

45-60
3 x 10 3 x 10 3x8 3x8 3x6 3x6
*increase weight each week
seconds

Weighted Back
45-60
Extensions
3 x 10 3 x 10 3 x 12 3 x 12 3 x 15 3 x 15
seconds
(increase weight each week)

DB Single Arm 3 x 10
3 x 10
3 x 8
3 x 8
3 x 6
3 x 6
45-60

Bicep Curl (each arm) (each arm) (each arm) (each arm) (each arm) (each arm) seconds

45-60
Barbell Bicep Curls

3 x 10 3 x 10 3x8 3x8 3x6 3x6

www.buckedup.com

*increase weight each week seconds

Good Mornings
45-60
3 x 10 3 x 10 3 x 12 3 x 12 3 x 15 3 x 15
(left to right is 1 rep)
seconds
 DAY 7:

REST DAY

Listen to your body. Take this day as a rest day

or and active rest day. You could do yoga, stretch,

go for a walk, hike, or ride. Enjoy your body!

www.buckedup.com