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2024 - the beginning

by Felix Bungart
1 athletes joined
5.0
(1 rating)

Program Description

Starting by building a foundation strength and in the following there is a focus on your legs and your speed. Week 1+2 are the same, as well as Week 4+5. On which day you do your Workout doesn’t matter, just that you do it!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 05, 2024 05:07
  • Last Edited
    May 09, 2024 03:15
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1
1
1 mins
1.5 mins
2 mins
1B
Push Up
3
20 reps
2
Bench Press (Barbell)
1
2
8 reps
6 reps
RPE 7
RPE 8
3A
Leg Extension
1
2
8 reps
6 reps
RPE 7
RPE 8
3B
Lying Leg Curl
1
2
8 reps
6 reps
RPE 7
RPE 8
4A
Pull-Up (Bodyweight)
1
2
8 reps
6 reps
4B
Hip Bridge March
3
25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1
1
1 mins
1.5 mins
2 mins
1B
Push Up
3
20 reps
2
Bench Press (Barbell)
1
2
6 reps
4 reps
RPE 8
RPE 9
3A
Leg Extension
1
2
8 reps
6 reps
RPE 7
RPE 8
3B
Lying Leg Curl
1
2
8 reps
6 reps
RPE 7
RPE 8
4A
Pull-Up (Bodyweight)
1
2
8 reps
6 reps
4B
Hip Bridge March
3
25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1
1
1 mins
1.5 mins
2 mins
1B
Push Up
3
20 reps
2
Bench Press (Barbell)
1
2
8 reps
6 reps
RPE 7
RPE 8
3A
Leg Extension
1
2
8 reps
6 reps
RPE 7
RPE 8
3B
Lying Leg Curl
1
2
8 reps
6 reps
RPE 7
RPE 8
4A
Pull-Up (Bodyweight)
1
2
8 reps
6 reps
4B
Hip Bridge March
3
25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Tempo Deadlift
1
2
6 reps
4 reps
RPE 6
RPE 7
1B
Hands on Hips Countermovement Jump
3
6 reps
2A
Leg Extension
1
2
8 reps
6 reps
RPE 6
RPE 7
2B
Box Jump
3
10 reps
3A
Hip Bridge March
3
1 mins
3B
Wall Sit
3
1 mins
3C
Skater Hop
3
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Tempo Deadlift
1
2
6 reps
4 reps
RPE 6
RPE 7
1B
Hands on Hips Countermovement Jump
3
6 reps
2A
Leg Extension
1
2
8 reps
6 reps
RPE 6
RPE 7
2B
Box Jump
3
10 reps
3A
Hip Bridge March
3
1 mins
3B
Wall Sit
3
1 mins
3C
Skater Hop
3
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
2
Yoga
1
30 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 8
RPE 8
2
Front Squat (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 8
RPE 8
3
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
6 reps
RPE 6.5
RPE 8
4
Step-Up (Weighted)
2
1
15 reps
10 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
8 reps
5 reps
3 reps
RPE 6.5
RPE 8
RPE 9
2
Front Squat (Barbell)
1
1
2
8 reps
5 reps
3 reps
RPE 6.5
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
4 reps
RPE 7.5
RPE 8.5
4
Step-Up (Weighted)
2
1
15 reps
10 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 8.5
2
Front Squat (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
6 reps
RPE 7
RPE 8.5
4
Step-Up (Weighted)
2
1
15 reps
10 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 8
RPE 8
2
Front Squat (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 8
RPE 8
3
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
6 reps
RPE 6.5
RPE 8
4
Step-Up (Weighted)
2
1
15 reps
10 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 8
RPE 8
2
Front Squat (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 8
RPE 8
3
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
6 reps
RPE 6.5
RPE 8
4
Step-Up (Weighted)
2
1
15 reps
10 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
2
Yoga
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 8
2
Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
3
Incline Bench Press (Barbell)
1
2
8 reps
6 reps
RPE 7
RPE 8
4
Military Press (Barbell)
1
2
6 reps
4 reps
RPE 7
RPE 8
5
Pull-Up (Bodyweight)
2
1
8 reps
6 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
2
6 reps
4 reps
RPE 8
RPE 9
4
Military Press (Barbell)
1
2
4 reps
3 reps
RPE 7.5
RPE 8.5
5
Pull-Up (Bodyweight)
2
1
8 reps
6 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skater Hop
3
10 reps
1B
Copenhagen Plank
6
1 reps
2A
Hip Thrust (Barbell)
1
2
8 reps
6 reps
RPE 7
RPE 8
2B
Box Jump
3
10 reps
3A
Ab Wheel
3
6 reps
3B
Push Up
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8.5
2
Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8.5
3
Incline Bench Press (Barbell)
1
2
8 reps
6 reps
RPE 7.5
RPE 8.5
4
Military Press (Barbell)
1
2
6 reps
4 reps
RPE 7.5
RPE 8.5
5
Pull-Up (Bodyweight)
2
1
8 reps
6 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 9
2
Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 9
4
Military Press (Barbell)
1
2
6 reps
4 reps
RPE 8
RPE 9
5
Pull-Up (Bodyweight)
2
1
8 reps
6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8.5
2
Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8.5
3
Incline Bench Press (Barbell)
1
2
8 reps
6 reps
RPE 7.5
RPE 8.5
4
Military Press (Barbell)
1
2
6 reps
4 reps
RPE 7.5
RPE 8.5
5
Pull-Up (Bodyweight)
2
1
8 reps
6 reps
Week 1
1 / 6 Weeks
Day 1
1A
Wall Sit
1 Set
1 Set
1 Set
1 mins
1.5 mins
2 mins
1B
Push Up
3 Sets
20 Reps
2
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
6 Reps
@7
@8
3A
Leg Extension
1 Set
2 Sets
8 Reps
6 Reps
@7
@8
3B
Lying Leg Curl
1 Set
2 Sets
8 Reps
6 Reps
@7
@8
4A
Pull-Up (Bodyweight)
1 Set
2 Sets
8 Reps
6 Reps
4B
Hip Bridge March
3 Sets
25 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
4 Reps
@6.5
@7
@8
@8
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
4 Reps
@6.5
@7
@8
@8
3
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
8 Reps
6 Reps
@6.5
@8
4
Step-Up (Weighted)
2 Sets
1 Set
15 Reps
10 Reps
@7.5
@8
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@6.5
@7
@8
2
Lat Pulldown
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@6.5
@7
@8
3
Incline Bench Press (Barbell)
1 Set
2 Sets
8 Reps
6 Reps
@7
@8
4
Military Press (Barbell)
1 Set
2 Sets
6 Reps
4 Reps
@7
@8
5
Pull-Up (Bodyweight)
2 Sets
1 Set
8 Reps
6 Reps
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Felix BungartAge 17, Man
8 months ago
4 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications