The bouldering workout helps to improve strength and muscular endurance, two things that are necessary for the sport. The bouldering workout plan is an expert level workout program; beginners should look for a more suitable plan or decrease the number of sets/exercises within the workout plan and work their way up to the prescribed plan.

Bouldering Back, Shoulders and Legs Workout

The first workout targets the back, shoulders and legs, but also works the core. It consists of 12 strength and core training exercises and a warm up. The routine strengthens the legs through traditional exercises, such as squats and barbell lunges. Exercisers use a moderate to high repetition range of eight to 16 reps, which causes increase muscle size and endurance.

The workout also has four back exercises and two shoulder exercises. The biceps are also involved in these exercises. Users perform three sets of six to 12 reps for these exercises to increase strength and muscle size. Boulderers rely heavily on their shoulders and back muscles to pull themselves up rocks. Exercises like corn cob pull-ups simulate climbing.

There are three core exercises performed in three sets of 12 to 30 reps. This improves ab strength. The core muscles are constantly challenged when people boulder because of the unstable positions the body moves through when climbing.

Bouldering Chest, Triceps and Legs Workout

The second workout targets the chest, triceps and legs. The legs get another day of work because boulderers need strong legs to push themselves up the boulders. The triceps and chest exercises complete the upper body training that began with the back and shoulder exercises in the first workout.

The bouldering chest, triceps and legs workout consists of three leg exercises, three chest exercises and one tricep exercise, though the triceps assist the pecs during the chest exercises. There are also two core exercises.

The leg exercises are a  mix of low to high reps to cause strength and endurance gains. The chest exercises with weights are done in three to four sets of eight reps. The bouldering workout also includes clap push-ups in three sets of 15 to 20 reps, which improves endurance.

The core exercises in this workout are designed to increase stabilization strength through holding a plank for 75 to 90 seconds and a side plank from 30 to 45 seconds per side.

Bouldering Circuit Workout

The bouldering circuit is a fast-paced set of strength training exercises with no rest breaks in between. Jumping from exercise to exercise without stopping is a hallmark of circuit training, which is designed to both improve muscle tone and endurance.

The exercises in the bouldering circuit workout target the back, chest, abs, arms, and legs. The shoulders assist in many of the exercises too. The entire body becomes stronger from this bouldering routine, but exercisers also burn calories. People go through the circuit three times.

Each workout begins with five minutes running on the treadmill to warm up the body and loosen up joints. To reduce risk of injury and to improve flexibility, exercisers should stretch after they run and before doing any of the strength training exercises. If performed consistently, people should notice improvements in their sport within 30 days.