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BoostcampPNG
Peak Male Performance
by Byron Q
Program Description
"You may not like it, but this is what peak male performance looks like." This program is designed to improve athleticism with a few "bro" exercises because it's summer. Athleticism is defined by agility, explosiveness, strength, range of motion / mobility and cardiovascular conditioning. The program will be 4 days per week and will require a full gym. The goal is make you better at sports and become less susceptible to injury.
Program Overview
Level
Intermediate
Goal
Athletics
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Jun 22, 2024 09:18
Last Edited
Jul 03, 2024 02:17
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Week 1
1 / 8 Weeks
Day 1
1A
Step-Up Box Jump
3 Sets
10 Reps
1B
Lateral Box Jump
3 Sets
10 Reps
1C
Lateral Band Walk
3 Sets
2A
Hip Thrust Machine
3 Sets
10 Reps
2B
Cossack Squat
3 Sets
12 Reps
3A
Single Leg Deadlift
3 Sets
8-12 Reps
3B
Calf Raise (Machine)
3 Sets
12 Reps
4A
Dynamic Plank Tap
3 Sets
4B
Dragon Flag Tuck
3 Sets
5A
500m Row
3 Sets
5B
400m Sprint
3 Sets
Day 2
1A
Agility Ladder
3 Sets
1B
Broad Jumps
3 Sets
1C
Medicine Ball Slams
3 Sets
2A
Bench Press (Barbell)
3 Sets
5 Reps
2B
Turkish Get Up
3 Sets
5 Reps
3A
Pull-Up (Bodyweight)
4 Sets
@8.5
3B
Seated Alternating Shoulder Press (Dumbbell)
3 Sets
10 Reps
4A
Single arm tricep extension
3 Sets
8-12 Reps
4B
Bicep Curl (Cable)
3 Sets
8-12 Reps
5
Jog
1 Set
20 mins
Day 4
1A
Agility Ladder
3 Sets
3 Reps
1B
Broad Jumps
3 Sets
1C
Medicine Ball Slams
3 Sets
2A
Overhead Press (Barbell)
3 Sets
5 Reps
2B
Face Pull
3 Sets
5 Reps
3A
Chest Supported Row (Machine)
3 Sets
10 Reps
@8.5
3B
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4A
Tricep Kickback
3 Sets
8-12 Reps
4B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
5A
500m Row
3 Sets
-
5B
400m Sprint
3 Sets
-
Day 3
1A
Step-Up Box Jump
3 Sets
1B
Lateral Box Jump
3 Sets
1C
Lateral Band Walk
3 Sets
2
Clean
2 Sets
1 Set
2 Sets
3 Reps
2 Reps
1 Reps
3A
Split Squat (Barbell)
4 Sets
8 Reps
@8.5
3B
Glute-Ham Raise
3 Sets
@10
4A
Hollow Rock
3 Sets
@10
4B
Psoas March
3 Sets
@10
4C
Ab Wheel
3 Sets
@10
5
Fartlek Workout
1 Set
20 mins
Day 1
1A
Step-Up Box Jump
3 Sets
10 Reps
1B
Lateral Box Jump
3 Sets
10 Reps
1C
Lateral Band Walk
3 Sets
2A
Hip Thrust Machine
3 Sets
10 Reps
2B
Cossack Squat
3 Sets
12 Reps
3A
Single Leg Deadlift
3 Sets
8-12 Reps
3B
Calf Raise (Machine)
3 Sets
12 Reps
4A
Dynamic Plank Tap
3 Sets
4B
Dragon Flag Tuck
3 Sets
5A
500m Row
3 Sets
5B
400m Sprint
3 Sets
Day 2
1A
Agility Ladder
3 Sets
1B
Broad Jumps
3 Sets
1C
Medicine Ball Slams
3 Sets
2A
Bench Press (Barbell)
3 Sets
5 Reps
2B
Turkish Get Up
3 Sets
5 Reps
3A
Pull-Up (Bodyweight)
4 Sets
@8.5
3B
Seated Alternating Shoulder Press (Dumbbell)
3 Sets
10 Reps
4A
Single arm tricep extension
3 Sets
8-12 Reps
4B
Bicep Curl (Cable)
3 Sets
8-12 Reps
5
Jog
1 Set
20 mins
Day 3
1A
Step-Up Box Jump
3 Sets
1B
Lateral Box Jump
3 Sets
1C
Lateral Band Walk
3 Sets
2
Clean
5 Sets
3-5 Reps
3A
Split Squat (Barbell)
4 Sets
8 Reps
@8.5
3B
Glute-Ham Raise
3 Sets
@10
4A
Hollow Rock
3 Sets
@10
4B
Psoas March
3 Sets
@10
4C
Ab Wheel
3 Sets
@10
5
Fartlek Workout
1 Set
20 mins
Day 4
1A
Agility Ladder
3 Sets
3 Reps
1B
Broad Jumps
3 Sets
1C
Medicine Ball Slams
3 Sets
2A
Overhead Press (Barbell)
3 Sets
5 Reps
2B
Face Pull
3 Sets
5 Reps
3A
Chest Supported Row (Machine)
3 Sets
10 Reps
@8.5
3B
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4A
Tricep Kickback
3 Sets
8-12 Reps
4B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
5A
500m Row
3 Sets
-
5B
400m Sprint
3 Sets
-
Day 1
1A
Step-Up Box Jump
3 Sets
10 Reps
1B
Lateral Box Jump
3 Sets
10 Reps
1C
Lateral Band Walk
3 Sets
2A
Hip Thrust Machine
3 Sets
10 Reps
2B
Cossack Squat
3 Sets
12 Reps
3A
Single Leg Deadlift
3 Sets
8-12 Reps
3B
Calf Raise (Machine)
3 Sets
12 Reps
4A
Dynamic Plank Tap
3 Sets
4B
Dragon Flag Tuck
3 Sets
5A
500m Row
3 Sets
5B
400m Sprint
3 Sets
Day 2
1A
Agility Ladder
3 Sets
1B
Broad Jumps
3 Sets
1C
Medicine Ball Slams
3 Sets
2A
Bench Press (Barbell)
3 Sets
5 Reps
2B
Turkish Get Up
3 Sets
5 Reps
3A
Pull-Up (Bodyweight)
4 Sets
@8.5
3B
Seated Alternating Shoulder Press (Dumbbell)
3 Sets
10 Reps
4A
Single arm tricep extension
3 Sets
8-12 Reps
4B
Bicep Curl (Cable)
3 Sets
8-12 Reps
5
Jog
1 Set
20 mins
Day 3
1A
Step-Up Box Jump
3 Sets
1B
Lateral Box Jump
3 Sets
1C
Lateral Band Walk
3 Sets
2
Clean
5 Sets
3-5 Reps
3A
Split Squat (Barbell)
4 Sets
8 Reps
@8.5
3B
Glute-Ham Raise
3 Sets
@10
4A
Hollow Rock
3 Sets
@10
4B
Psoas March
3 Sets
@10
4C
Ab Wheel
3 Sets
@10
5
Fartlek Workout
1 Set
20 mins
Day 4
1A
Agility Ladder
3 Sets
3 Reps
1B
Broad Jumps
3 Sets
1C
Medicine Ball Slams
3 Sets
2A
Overhead Press (Barbell)
3 Sets
5 Reps
2B
Face Pull
3 Sets
5 Reps
3A
Chest Supported Row (Machine)
3 Sets
10 Reps
@8.5
3B
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4A
Tricep Kickback
3 Sets
8-12 Reps
4B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
5A
500m Row
3 Sets
-
5B
400m Sprint
3 Sets
-
Day 1
1A
Step-Up Box Jump
3 Sets
10 Reps
1B
Lateral Box Jump
3 Sets
10 Reps
1C
Lateral Band Walk
3 Sets
2A
Hip Thrust Machine
3 Sets
10 Reps
2B
Cossack Squat
3 Sets
12 Reps
3A
Single Leg Deadlift
3 Sets
8-12 Reps
3B
Calf Raise (Machine)
3 Sets
12 Reps
4A
Dynamic Plank Tap
3 Sets
4B
Dragon Flag Tuck
3 Sets
5A
500m Row
3 Sets
5B
400m Sprint
3 Sets
Day 2
1A
Agility Ladder
3 Sets
1B
Broad Jumps
3 Sets
1C
Medicine Ball Slams
3 Sets
2A
Bench Press (Barbell)
3 Sets
5 Reps
2B
Turkish Get Up
3 Sets
5 Reps
3A
Pull-Up (Bodyweight)
4 Sets
@8.5
3B
Seated Alternating Shoulder Press (Dumbbell)
3 Sets
10 Reps
4A
Single arm tricep extension
3 Sets
8-12 Reps
4B
Bicep Curl (Cable)
3 Sets
8-12 Reps
5
Jog
1 Set
20 mins
Day 3
1A
Step-Up Box Jump
3 Sets
1B
Lateral Box Jump
3 Sets
1C
Lateral Band Walk
3 Sets
2
Clean
5 Sets
3-5 Reps
3A
Split Squat (Barbell)
4 Sets
8 Reps
@8.5
3B
Glute-Ham Raise
3 Sets
@10
4A
Hollow Rock
3 Sets
@10
4B
Psoas March
3 Sets
@10
4C
Ab Wheel
3 Sets
@10
5
Fartlek Workout
1 Set
20 mins
Day 4
1A
Agility Ladder
3 Sets
3 Reps
1B
Broad Jumps
3 Sets
1C
Medicine Ball Slams
3 Sets
2A
Overhead Press (Barbell)
3 Sets
5 Reps
2B
Face Pull
3 Sets
5 Reps
3A
Chest Supported Row (Machine)
3 Sets
10 Reps
@8.5
3B
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4A
Tricep Kickback
3 Sets
8-12 Reps
4B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
5A
500m Row
3 Sets
-
5B
400m Sprint
3 Sets
-
Day 1
1A
Step-Up Box Jump
3 Sets
10 Reps
1B
Lateral Box Jump
3 Sets
10 Reps
1C
Lateral Band Walk
3 Sets
2A
Hip Thrust Machine
3 Sets
10 Reps
2B
Cossack Squat
3 Sets
12 Reps
3A
Single Leg Deadlift
3 Sets
8-12 Reps
3B
Calf Raise (Machine)
3 Sets
12 Reps
4A
Dynamic Plank Tap
3 Sets
4B
Dragon Flag Tuck
3 Sets
5A
500m Row
3 Sets
5B
400m Sprint
3 Sets
Day 2
1A
Agility Ladder
3 Sets
1B
Broad Jumps
3 Sets
1C
Medicine Ball Slams
3 Sets
2A
Bench Press (Barbell)
3 Sets
5 Reps
2B
Turkish Get Up
3 Sets
5 Reps
3A
Pull-Up (Bodyweight)
4 Sets
@8.5
3B
Seated Alternating Shoulder Press (Dumbbell)
3 Sets
10 Reps
4A
Single arm tricep extension
3 Sets
8-12 Reps
4B
Bicep Curl (Cable)
3 Sets
8-12 Reps
5
Jog
1 Set
20 mins
Day 3
1A
Step-Up Box Jump
3 Sets
1B
Lateral Box Jump
3 Sets
1C
Lateral Band Walk
3 Sets
2
Clean
5 Sets
3-5 Reps
3A
Split Squat (Barbell)
4 Sets
8 Reps
@8.5
3B
Glute-Ham Raise
3 Sets
@10
4A
Hollow Rock
3 Sets
@10
4B
Psoas March
3 Sets
@10
4C
Ab Wheel
3 Sets
@10
5
Fartlek Workout
1 Set
20 mins
Day 4
1A
Agility Ladder
3 Sets
3 Reps
1B
Broad Jumps
3 Sets
1C
Medicine Ball Slams
3 Sets
2A
Overhead Press (Barbell)
3 Sets
5 Reps
2B
Face Pull
3 Sets
5 Reps
3A
Chest Supported Row (Machine)
3 Sets
10 Reps
@8.5
3B
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4A
Tricep Kickback
3 Sets
8-12 Reps
4B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
5A
500m Row
3 Sets
-
5B
400m Sprint
3 Sets
-
Day 1
1A
Step-Up Box Jump
3 Sets
10 Reps
1B
Lateral Box Jump
3 Sets
10 Reps
1C
Lateral Band Walk
3 Sets
2A
Hip Thrust Machine
3 Sets
10 Reps
2B
Cossack Squat
3 Sets
12 Reps
3A
Single Leg Deadlift
3 Sets
8-12 Reps
3B
Calf Raise (Machine)
3 Sets
12 Reps
4A
Dynamic Plank Tap
3 Sets
4B
Dragon Flag Tuck
3 Sets
5A
500m Row
3 Sets
5B
400m Sprint
3 Sets
Day 2
1A
Agility Ladder
3 Sets
1B
Broad Jumps
3 Sets
1C
Medicine Ball Slams
3 Sets
2A
Bench Press (Barbell)
3 Sets
5 Reps
2B
Turkish Get Up
3 Sets
5 Reps
3A
Pull-Up (Bodyweight)
4 Sets
@8.5
3B
Seated Alternating Shoulder Press (Dumbbell)
3 Sets
10 Reps
4A
Single arm tricep extension
3 Sets
8-12 Reps
4B
Bicep Curl (Cable)
3 Sets
8-12 Reps
5
Jog
1 Set
20 mins
Day 3
1A
Step-Up Box Jump
3 Sets
1B
Lateral Box Jump
3 Sets
1C
Lateral Band Walk
3 Sets
2
Clean
5 Sets
3-5 Reps
3A
Split Squat (Barbell)
4 Sets
8 Reps
@8.5
3B
Glute-Ham Raise
3 Sets
@10
4A
Hollow Rock
3 Sets
@10
4B
Psoas March
3 Sets
@10
4C
Ab Wheel
3 Sets
@10
5
Fartlek Workout
1 Set
20 mins
Day 4
1A
Agility Ladder
3 Sets
3 Reps
1B
Broad Jumps
3 Sets
1C
Medicine Ball Slams
3 Sets
2A
Overhead Press (Barbell)
3 Sets
5 Reps
2B
Face Pull
3 Sets
5 Reps
3A
Chest Supported Row (Machine)
3 Sets
10 Reps
@8.5
3B
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4A
Tricep Kickback
3 Sets
8-12 Reps
4B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
5A
500m Row
3 Sets
-
5B
400m Sprint
3 Sets
-
Day 1
1A
Step-Up Box Jump
3 Sets
10 Reps
1B
Lateral Box Jump
3 Sets
10 Reps
1C
Lateral Band Walk
3 Sets
2A
Hip Thrust Machine
3 Sets
10 Reps
2B
Cossack Squat
3 Sets
12 Reps
3A
Single Leg Deadlift
3 Sets
8-12 Reps
3B
Calf Raise (Machine)
3 Sets
12 Reps
4A
Dynamic Plank Tap
3 Sets
4B
Dragon Flag Tuck
3 Sets
5A
500m Row
3 Sets
5B
400m Sprint
3 Sets
Day 2
1A
Agility Ladder
3 Sets
1B
Broad Jumps
3 Sets
1C
Medicine Ball Slams
3 Sets
2A
Bench Press (Barbell)
3 Sets
5 Reps
2B
Turkish Get Up
3 Sets
5 Reps
3A
Pull-Up (Bodyweight)
4 Sets
@8.5
3B
Seated Alternating Shoulder Press (Dumbbell)
3 Sets
10 Reps
4A
Single arm tricep extension
3 Sets
8-12 Reps
4B
Bicep Curl (Cable)
3 Sets
8-12 Reps
5
Jog
1 Set
20 mins
Day 3
1A
Step-Up Box Jump
3 Sets
1B
Lateral Box Jump
3 Sets
1C
Lateral Band Walk
3 Sets
2
Clean
5 Sets
3-5 Reps
3A
Split Squat (Barbell)
4 Sets
8 Reps
@8.5
3B
Glute-Ham Raise
3 Sets
@10
4A
Hollow Rock
3 Sets
@10
4B
Psoas March
3 Sets
@10
4C
Ab Wheel
3 Sets
@10
5
Fartlek Workout
1 Set
20 mins
Day 4
1A
Agility Ladder
3 Sets
3 Reps
1B
Broad Jumps
3 Sets
1C
Medicine Ball Slams
3 Sets
2A
Overhead Press (Barbell)
3 Sets
5 Reps
2B
Face Pull
3 Sets
5 Reps
3A
Chest Supported Row (Machine)
3 Sets
10 Reps
@8.5
3B
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4A
Tricep Kickback
3 Sets
8-12 Reps
4B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
5A
500m Row
3 Sets
-
5B
400m Sprint
3 Sets
-
Day 1
1A
Step-Up Box Jump
3 Sets
10 Reps
1B
Lateral Box Jump
3 Sets
10 Reps
1C
Lateral Band Walk
3 Sets
2A
Hip Thrust Machine
3 Sets
10 Reps
2B
Cossack Squat
3 Sets
12 Reps
3A
Single Leg Deadlift
3 Sets
8-12 Reps
3B
Calf Raise (Machine)
3 Sets
12 Reps
4A
Dynamic Plank Tap
3 Sets
4B
Dragon Flag Tuck
3 Sets
5A
500m Row
3 Sets
5B
400m Sprint
3 Sets
Day 2
1A
Agility Ladder
3 Sets
1B
Broad Jumps
3 Sets
1C
Medicine Ball Slams
3 Sets
2A
Bench Press (Barbell)
3 Sets
5 Reps
2B
Turkish Get Up
3 Sets
5 Reps
3A
Pull-Up (Bodyweight)
4 Sets
@8.5
3B
Seated Alternating Shoulder Press (Dumbbell)
3 Sets
10 Reps
4A
Single arm tricep extension
3 Sets
8-12 Reps
4B
Bicep Curl (Cable)
3 Sets
8-12 Reps
5
Jog
1 Set
20 mins
Day 3
1A
Step-Up Box Jump
3 Sets
1B
Lateral Box Jump
3 Sets
1C
Lateral Band Walk
3 Sets
2
Clean
5 Sets
3-5 Reps
3A
Split Squat (Barbell)
4 Sets
8 Reps
@8.5
3B
Glute-Ham Raise
3 Sets
@10
4A
Hollow Rock
3 Sets
@10
4B
Psoas March
3 Sets
@10
4C
Ab Wheel
3 Sets
@10
5
Fartlek Workout
1 Set
20 mins
Day 4
1A
Agility Ladder
3 Sets
3 Reps
1B
Broad Jumps
3 Sets
1C
Medicine Ball Slams
3 Sets
2A
Overhead Press (Barbell)
3 Sets
5 Reps
2B
Face Pull
3 Sets
5 Reps
3A
Chest Supported Row (Machine)
3 Sets
10 Reps
@8.5
3B
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4A
Tricep Kickback
3 Sets
8-12 Reps
4B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
5A
500m Row
3 Sets
-
5B
400m Sprint
3 Sets
-