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BoostcampPNG

4-Day Athletic Performance & Toning (Commercial)

by Morgan Matthews

Program Description

To develop a strong, athletic physique by combining free‑weight strength training, kettlebell power work, barbell fundamentals, and bodyweight athleticism. The program is designed to improve how you move, not just how you look — building lean muscle, enhancing coordination, boosting explosiveness, and increasing overall performance while keeping your training varied, engaging, and progressive over 12 weeks.

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 31, 2026 09:53
  • Last Edited
    Jan 31, 2026 10:00
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.4%
Glutes
12.7%
Abs
10.5%
Hamstrings
10.2%
Upper Back
10.2%
Front Delts
7.8%
Lats
5.8%
Triceps
5.5%
Chest
4.3%
Lower Back
3.2%
Adductors
2.9%
Biceps
2.9%
Olympic
2.3%
Middle Delts
2.3%
Forearms
1.3%
Rear Delts
0.9%
Other
0.9%
Abductors
0.6%
Stretching
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Kettlebell Swing
1
-
3
Walking Lunge (Dumbbell)
1
-
4
Step-Up (Weighted)
1
-
5
Hip Abductor (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Kettlebell Swing
1
-
3
Walking Lunge (Dumbbell)
1
-
4
Step-Up (Weighted)
1
-
5
Hip Abductor (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Kettlebell Swing
1
-
3
Walking Lunge (Dumbbell)
1
-
4
Step-Up (Weighted)
1
-
5
Hip Abductor (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Kettlebell Swing
1
-
3
Reverse Lunge (Barbell)
1
-
4
Hip Thrust (Machine)
1
-
5
Lateral Step Downs
1
-
6
Hip Abduction (Band)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Kettlebell Swing
1
-
3
Reverse Lunge (Barbell)
1
-
4
Hip Thrust (Machine)
1
-
5
Lateral Step Downs
1
-
6
Hip Abduction (Band)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Kettlebell Swing
1
-
3
Reverse Lunge (Barbell)
1
-
4
Hip Thrust (Machine)
1
-
5
Lateral Step Downs
1
-
6
Hip Abduction (Band)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
1
-
2
Kettlebell Swing
1
-
3
Goblet Squat
1
-
4
Single Leg Romanian Deadlift
1
-
5
Lateral Lunge
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
1
-
2
Kettlebell Swing
1
-
3
Goblet Squat
1
-
4
Single Leg Romanian Deadlift
1
-
5
Lateral Lunge
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
1
-
2
Kettlebell Swing
1
-
3
Goblet Squat
1
-
4
Single Leg Romanian Deadlift
1
-
5
Lateral Lunge
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Kettlebell Swing
6
8 reps
-
3
Walking Lunge (Dumbbell)
3
24 reps
-
4
Hip Thrust (Machine)
4
6 reps
-
5
Curtsy Lunge
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Kettlebell Swing
6
8 reps
-
3
Walking Lunge (Dumbbell)
3
24 reps
-
4
Hip Thrust (Machine)
4
6 reps
-
5
Curtsy Lunge
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Kettlebell Swing
6
8 reps
-
3
Walking Lunge (Dumbbell)
3
24 reps
-
4
Hip Thrust (Machine)
4
6 reps
-
5
Curtsy Lunge
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
-
2
Pull-Up (Assisted)
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Push Up (Incline)
1
-
5
Face Pull
1
-
6
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
-
2
Pull-Up (Assisted)
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Push Up (Incline)
1
-
5
Face Pull
1
-
6
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
-
2
Pull-Up (Assisted)
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Push Up (Incline)
1
-
5
Face Pull
1
-
6
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Dumbbell Row
1
-
3
Single Arm Landmine Press
1
-
4
Chin-Up (Assisted)
1
-
5
Band Face Pull
1
-
6
Suitcase Carry
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Dumbbell Row
1
-
3
Single Arm Landmine Press
1
-
4
Chin-Up (Assisted)
1
-
5
Band Face Pull
1
-
6
Suitcase Carry
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Dumbbell Row
1
-
3
Single Arm Landmine Press
1
-
4
Chin-Up (Assisted)
1
-
5
Band Face Pull
1
-
6
Suitcase Carry
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Pull-Up (Assisted)
1
-
4
Bench Press (Dumbbell)
1
-
5
Face Pull
1
-
6
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Pull-Up (Assisted)
1
-
4
Bench Press (Dumbbell)
1
-
5
Face Pull
1
-
6
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Pull-Up (Assisted)
1
-
4
Bench Press (Dumbbell)
1
-
5
Face Pull
1
-
6
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
3 reps
-
2
Pull-Up (Assisted)
4
5 reps
-
3
Kettlebell Gorilla Row
3
8 reps
-
4
Arnold Press
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Suitcase Carry
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
3 reps
-
2
Pull-Up (Assisted)
4
5 reps
-
3
Kettlebell Gorilla Row
3
8 reps
-
4
Arnold Press
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Suitcase Carry
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
3 reps
-
2
Pull-Up (Assisted)
4
5 reps
-
3
Kettlebell Gorilla Row
3
8 reps
-
4
Arnold Press
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Suitcase Carry
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
6 reps
-
2
Clean and Press
1
-
3
Mountain Climber
1
-
4
TRX Row
1
-
5
Med Ball Slam
1
-
6
Hanging Knee Raise
1
-
7
Plank with Shoulder Taps
1
-
8
Wood Chop
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
6 reps
-
2
Clean and Press
1
-
3
Mountain Climber
1
-
4
TRX Row
1
-
5
Med Ball Slam
1
-
6
Hanging Knee Raise
1
-
7
Plank with Shoulder Taps
1
-
8
Wood Chop
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
6 reps
-
2
Clean and Press
1
-
3
Mountain Climber
1
-
4
TRX Row
1
-
5
Med Ball Slam
1
-
6
Hanging Knee Raise
1
-
7
Plank with Shoulder Taps
1
-
8
Wood Chop
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
1
-
2
Push Press (Kettlebell)
1
-
3
Med Ball Slam
1
-
4
Backward Walk (Resistance Band)
1
-
5
Rotational Throw (Med Ball)
1
-
6
Cable Crunch
1
-
7
Side Plank
1
-
8
Dead Bug
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
1
-
2
Push Press (Kettlebell)
1
-
3
Med Ball Slam
1
-
4
Backward Walk (Resistance Band)
1
-
5
Rotational Throw (Med Ball)
1
-
6
Cable Crunch
1
-
7
Side Plank
1
-
8
Dead Bug
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
1
-
2
Push Press (Kettlebell)
1
-
3
Med Ball Slam
1
-
4
Backward Walk (Resistance Band)
1
-
5
Rotational Throw (Med Ball)
1
-
6
Cable Crunch
1
-
7
Side Plank
1
-
8
Dead Bug
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
5 reps
-
2
Snatch (Kettlebell)
1
8 reps
-
3
Kettlebell Swing
1
10 reps
-
4
Push Up
1
10 reps
-
5
Med Ball Overhead Throw
1
10 reps
-
6
Hanging Leg Raise
1
-
7
Anti Rotation Press (Cable)
1
-
8
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
5 reps
-
2
Snatch (Kettlebell)
1
8 reps
-
3
Kettlebell Swing
1
10 reps
-
4
Push Up
1
10 reps
-
5
Med Ball Overhead Throw
1
10 reps
-
6
Hanging Leg Raise
1
-
7
Anti Rotation Press (Cable)
1
-
8
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
5 reps
-
2
Snatch (Kettlebell)
1
8 reps
-
3
Kettlebell Swing
1
10 reps
-
4
Push Up
1
10 reps
-
5
Med Ball Overhead Throw
1
10 reps
-
6
Hanging Leg Raise
1
-
7
Anti Rotation Press (Cable)
1
-
8
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump + Rebound
1
5 reps
-
2
Clean and Jerk
1
6 reps
-
3
Wall Drive
1
-
4
Med Ball Slam
1
12 reps
-
5
Plank (Weighted)
1
-
6
Mountain Climber
1
-
7
Hanging Knee Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump + Rebound
1
5 reps
-
2
Clean and Jerk
1
6 reps
-
3
Wall Drive
1
-
4
Med Ball Slam
1
12 reps
-
5
Plank (Weighted)
1
-
6
Mountain Climber
1
-
7
Hanging Knee Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump + Rebound
1
5 reps
-
2
Clean and Jerk
1
6 reps
-
3
Wall Drive
1
-
4
Med Ball Slam
1
12 reps
-
5
Plank (Weighted)
1
-
6
Mountain Climber
1
-
7
Hanging Knee Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Snatch (Kettlebell)
1
-
3
Goblet Squat
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lat Pulldown
1
-
6
Dip (Assisted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Snatch (Kettlebell)
1
-
3
Goblet Squat
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lat Pulldown
1
-
6
Dip (Assisted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Snatch (Kettlebell)
1
-
3
Goblet Squat
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lat Pulldown
1
-
6
Dip (Assisted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
-
2
Clean And Squat (Kettlebell)
1
-
3
Hip Thrust (Machine)
1
-
4
Seated Row (Cable)
1
-
5
Push Up (Incline)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
-
2
Clean And Squat (Kettlebell)
1
-
3
Hip Thrust (Machine)
1
-
4
Seated Row (Cable)
1
-
5
Push Up (Incline)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
-
2
Clean And Squat (Kettlebell)
1
-
3
Hip Thrust (Machine)
1
-
4
Seated Row (Cable)
1
-
5
Push Up (Incline)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
-
2
Clean and Press
3
6 reps
-
3
Goblet Squat
1
-
4
Wide Grip Lat Pulldown
1
-
5
Dip (Assisted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
-
2
Clean and Press
3
6 reps
-
3
Goblet Squat
1
-
4
Wide Grip Lat Pulldown
1
-
5
Dip (Assisted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
-
2
Clean and Press
3
6 reps
-
3
Goblet Squat
1
-
4
Wide Grip Lat Pulldown
1
-
5
Dip (Assisted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Snatch (Kettlebell)
1
10 reps
-
3
Goblet Squat
3
5 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Push Up
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Snatch (Kettlebell)
1
10 reps
-
3
Goblet Squat
3
5 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Push Up
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Snatch (Kettlebell)
1
10 reps
-
3
Goblet Squat
3
5 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Push Up
2
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
-
2
Kettlebell Swing
1 Set
-
3
Walking Lunge (Dumbbell)
1 Set
-
4
Step-Up (Weighted)
1 Set
-
5
Hip Abductor (Machine)
1 Set
-
Day 2
1
Bench Press (Dumbbell)
1 Set
-
2
Pull-Up (Assisted)
1 Set
-
3
Single Arm Row (Dumbbell)
1 Set
-
4
Push Up (Incline)
1 Set
-
5
Face Pull
1 Set
-
6
Farmer's Walk (Weighted)
1 Set
-
Day 3
1
Box Jump
1 Set
6 Reps
-
2
Clean and Press
1 Set
-
3
Mountain Climber
1 Set
-
4
TRX Row
1 Set
-
5
Med Ball Slam
1 Set
-
6
Hanging Knee Raise
1 Set
-
7
Plank with Shoulder Taps
1 Set
-
8
Wood Chop
1 Set
-
Day 4
1
Deadlift (Barbell)
1 Set
-
2
Snatch (Kettlebell)
1 Set
-
3
Goblet Squat
1 Set
-
4
Bulgarian Split Squat (Dumbbell)
1 Set
-
5
Lat Pulldown
1 Set
-
6
Dip (Assisted)
1 Set
-