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BoostcampPNG

Athlete Program

by Sara Ziegler

Program Description

Functional strength

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Strength
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 23, 2026 12:55
  • Last Edited
    Mar 23, 2026 05:42
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18.5%
Front Delts
11.7%
Triceps
9.1%
Upper Back
8.8%
Glutes
7.4%
Abs
7.1%
Other
6.8%
Middle Delts
6.3%
Lats
5.7%
Hamstrings
4.8%
Stretching
4%
Chest
2.8%
Biceps
2.8%
Rear Delts
1.4%
Adductors
1.1%
Calves
1.1%
Lower Back
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
15 reps
-
2
Arm Circle
1
10 reps
-
3
Scapular Push Up
1
10 reps
-
4
Med Ball Chest Pass
1
8 reps
-
5
Plank with Shoulder Taps
1
20 reps
-
6
PVC Pass-Through
1
10 reps
-
7
Bench Press (Dumbbell)
4
6-8 reps
-
8
Pull-Up (Band)
4
6-8 reps
-
9
Landmine Push Press
4
5 reps
-
10
Single Arm Row (Dumbbell)
3
8 reps
-
11
Med Ball Chest Pass
3
6 reps
-
12
Face Pull
3
12-15 reps
-
13
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
15 reps
-
2
Arm Circle
1
10 reps
-
3
Scapular Push Up
1
10 reps
-
4
Med Ball Chest Pass
1
8 reps
-
5
Plank with Shoulder Taps
1
20 reps
-
6
PVC Pass-Through
1
10 reps
-
7
Bench Press (Dumbbell)
4
6-8 reps
-
8
Pull-Up (Band)
4
6-8 reps
-
9
Landmine Push Press
4
5 reps
-
10
Single Arm Row (Dumbbell)
3
8 reps
-
11
Med Ball Chest Pass
3
6 reps
-
12
Face Pull
3
12-15 reps
-
13
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
15 reps
-
2
Arm Circle
1
10 reps
-
3
Scapular Push Up
1
10 reps
-
4
Med Ball Chest Pass
1
8 reps
-
5
Plank with Shoulder Taps
1
20 reps
-
6
PVC Pass-Through
1
10 reps
-
7
Bench Press (Dumbbell)
4
6-8 reps
-
8
Pull-Up (Band)
4
6-8 reps
-
9
Landmine Push Press
4
5 reps
-
10
Single Arm Row (Dumbbell)
3
8 reps
-
11
Med Ball Chest Pass
3
6 reps
-
12
Face Pull
3
12-15 reps
-
13
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
15 reps
-
2
Arm Circle
1
10 reps
-
3
Scapular Push Up
1
10 reps
-
4
Med Ball Chest Pass
1
8 reps
-
5
Plank with Shoulder Taps
1
20 reps
-
6
PVC Pass-Through
1
10 reps
-
7
Bench Press (Dumbbell)
4
6-8 reps
-
8
Pull-Up (Band)
4
6-8 reps
-
9
Landmine Push Press
4
5 reps
-
10
Single Arm Row (Dumbbell)
3
8 reps
-
11
Med Ball Chest Pass
3
6 reps
-
12
Face Pull
3
12-15 reps
-
13
Pallof Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Intervals - 400m
1
6-10 reps
-
2
Sprints - 200m
1
6-10 reps
-
3
Sprinter Stomps
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Intervals - 400m
1
6-10 reps
-
2
Sprints - 200m
1
6-10 reps
-
3
Sprinter Stomps
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Intervals - 400m
1
6-10 reps
-
2
Sprints - 200m
1
6-10 reps
-
3
Sprinter Stomps
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Intervals - 400m
1
6-10 reps
-
2
Sprints - 200m
1
6-10 reps
-
3
Sprinter Stomps
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
1
12 reps
-
2
Squat (Bodyweight)
1
10 reps
-
3
Walking Lunge
1
10 reps
-
4
Ankle Hops
1
20 reps
-
5
Side Leg Swings
1
10 reps
-
6
Hip Openers
1
10 reps
-
7
Box Jump
4
4 reps
-
8
Drop Jumps
3
5 reps
-
9
Step Up Jumps (Dumbbell)
3
5 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
11
Kettlebell Swing
3
8 reps
-
12
Calf Raises (Explosive)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
1
12 reps
-
2
Squat (Bodyweight)
1
10 reps
-
3
Walking Lunge
1
10 reps
-
4
Ankle Hops
1
20 reps
-
5
Side Leg Swings
1
10 reps
-
6
Hip Openers
1
10 reps
-
7
Box Jump
4
4 reps
-
8
Drop Jumps
3
5 reps
-
9
Step Up Jumps (Dumbbell)
3
5 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
11
Kettlebell Swing
3
8 reps
-
12
Calf Raises (Explosive)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
1
12 reps
-
2
Squat (Bodyweight)
1
10 reps
-
3
Walking Lunge
1
10 reps
-
4
Ankle Hops
1
20 reps
-
5
Side Leg Swings
1
10 reps
-
6
Hip Openers
1
10 reps
-
7
Box Jump
4
4 reps
-
8
Drop Jumps
3
5 reps
-
9
Step Up Jumps (Dumbbell)
3
5 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
11
Kettlebell Swing
3
8 reps
-
12
Calf Raises (Explosive)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
1
12 reps
-
2
Squat (Bodyweight)
1
10 reps
-
3
Walking Lunge
1
10 reps
-
4
Ankle Hops
1
20 reps
-
5
Side Leg Swings
1
10 reps
-
6
Hip Openers
1
10 reps
-
7
Box Jump
4
4 reps
-
8
Drop Jumps
3
5 reps
-
9
Step Up Jumps (Dumbbell)
3
5 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
11
Kettlebell Swing
3
8 reps
-
12
Calf Raises (Explosive)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
1 mins
-
2
Band Rows
1
12 reps
-
3
Push Up
1
10 reps
-
4
Med Ball Rotational Throw
1
6 reps
-
5
Arm Circle
1
10 reps
-
6
Pogo Hop
1
20 reps
-
7
Plyo Push Up
3
5 reps
-
8
Med Ball Slam
3
8 reps
-
9
Med Ball Rotational Throw
3
6 reps
-
10
Rotational Landmine Push Press
3
6 reps
-
11
Elevated Single-Leg Hop
3
10 reps
-
12
Run
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
1 mins
-
2
Band Rows
1
12 reps
-
3
Push Up
1
10 reps
-
4
Med Ball Rotational Throw
1
6 reps
-
5
Arm Circle
1
10 reps
-
6
Pogo Hop
1
20 reps
-
7
Plyo Push Up
3
5 reps
-
8
Med Ball Slam
3
8 reps
-
9
Med Ball Rotational Throw
3
6 reps
-
10
Rotational Landmine Push Press
3
6 reps
-
11
Elevated Single-Leg Hop
3
10 reps
-
12
Run
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
1 mins
-
2
Band Rows
1
12 reps
-
3
Push Up
1
10 reps
-
4
Med Ball Rotational Throw
1
6 reps
-
5
Arm Circle
1
10 reps
-
6
Pogo Hop
1
20 reps
-
7
Plyo Push Up
3
5 reps
-
8
Med Ball Slam
3
8 reps
-
9
Med Ball Rotational Throw
3
6 reps
-
10
Rotational Landmine Push Press
3
6 reps
-
11
Elevated Single-Leg Hop
3
10 reps
-
12
Run
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
1 mins
-
2
Band Rows
1
12 reps
-
3
Push Up
1
10 reps
-
4
Med Ball Rotational Throw
1
6 reps
-
5
Arm Circle
1
10 reps
-
6
Pogo Hop
1
20 reps
-
7
Plyo Push Up
3
5 reps
-
8
Med Ball Slam
3
8 reps
-
9
Med Ball Rotational Throw
3
6 reps
-
10
Rotational Landmine Push Press
3
6 reps
-
11
Elevated Single-Leg Hop
3
10 reps
-
12
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
1 mins
-
2
Broad Jump
1
3 reps
-
3
Arm Circle
1
10 reps
-
4
Walking Lunge
1
10 reps
-
5
Pogo Hop
1
20 reps
-
6
High Knees
1
20 reps
-
7
Trap Bar Jumps
4
5 reps
-
8
Landmine Push Press
4
5 reps
-
9
Alternate Leg Push-Off
3
6 reps
-
10
Broad Jump
3
5 reps
-
11
Pull-Up (Band)
3
8 reps
-
12
Sled Push
4
1 reps
-
13
Hanging Knee Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
1 mins
-
2
Broad Jump
1
3 reps
-
3
Arm Circle
1
10 reps
-
4
Walking Lunge
1
10 reps
-
5
Pogo Hop
1
20 reps
-
6
High Knees
1
20 reps
-
7
Trap Bar Jumps
4
5 reps
-
8
Landmine Push Press
4
5 reps
-
9
Alternate Leg Push-Off
3
6 reps
-
10
Broad Jump
3
5 reps
-
11
Pull-Up (Band)
3
8 reps
-
12
Sled Push
4
1 reps
-
13
Hanging Knee Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
1 mins
-
2
Broad Jump
1
3 reps
-
3
Arm Circle
1
10 reps
-
4
Walking Lunge
1
10 reps
-
5
Pogo Hop
1
20 reps
-
6
High Knees
1
20 reps
-
7
Trap Bar Jumps
4
5 reps
-
8
Landmine Push Press
4
5 reps
-
9
Alternate Leg Push-Off
3
6 reps
-
10
Broad Jump
3
5 reps
-
11
Pull-Up (Band)
3
8 reps
-
12
Sled Push
4
1 reps
-
13
Hanging Knee Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
1 mins
-
2
Broad Jump
1
3 reps
-
3
Arm Circle
1
10 reps
-
4
Walking Lunge
1
10 reps
-
5
Pogo Hop
1
20 reps
-
6
High Knees
1
20 reps
-
7
Trap Bar Jumps
4
5 reps
-
8
Landmine Push Press
4
5 reps
-
9
Alternate Leg Push-Off
3
6 reps
-
10
Broad Jump
3
5 reps
-
11
Pull-Up (Band)
3
8 reps
-
12
Sled Push
4
1 reps
-
13
Hanging Knee Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10 reps
-
2
Walking Lunge
1
10 reps
-
3
Calf Raise (Bodyweight)
1
15 reps
-
4
Hip Openers
1
10 reps
-
5
Run
1
60-120 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10 reps
-
2
Walking Lunge
1
10 reps
-
3
Calf Raise (Bodyweight)
1
15 reps
-
4
Hip Openers
1
10 reps
-
5
Run
1
60-120 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10 reps
-
2
Walking Lunge
1
10 reps
-
3
Calf Raise (Bodyweight)
1
15 reps
-
4
Hip Openers
1
10 reps
-
5
Run
1
60-120 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10 reps
-
2
Walking Lunge
1
10 reps
-
3
Calf Raise (Bodyweight)
1
15 reps
-
4
Hip Openers
1
10 reps
-
5
Run
1
60-120 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Band Pull Apart
1 Set
15 Reps
-
2
Arm Circle
1 Set
10 Reps
-
3
Scapular Push Up
1 Set
10 Reps
-
4
Med Ball Chest Pass
1 Set
8 Reps
-
5
Plank with Shoulder Taps
1 Set
20 Reps
-
6
PVC Pass-Through
1 Set
10 Reps
-
7
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
8
Pull-Up (Band)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
9
Landmine Push Press
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
10
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
11
Med Ball Chest Pass
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
12
Face Pull
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
13
Pallof Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 2
1
Intervals - 400m
1 Set
6-10 Reps
-
2
Sprints - 200m
1 Set
6-10 Reps
-
3
Sprinter Stomps
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
Day 3
1
Glute Bridge (Bodyweight)
1 Set
12 Reps
-
2
Squat (Bodyweight)
1 Set
10 Reps
-
3
Walking Lunge
1 Set
10 Reps
-
4
Ankle Hops
1 Set
20 Reps
-
5
Side Leg Swings
1 Set
10 Reps
-
6
Hip Openers
1 Set
10 Reps
-
7
Box Jump
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
-
-
-
-
8
Drop Jumps
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
9
Step Up Jumps (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
10
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
11
Kettlebell Swing
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
12
Calf Raises (Explosive)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 4
1
Jump Rope
1 Set
1 mins
-
2
Band Rows
1 Set
12 Reps
-
3
Push Up
1 Set
10 Reps
-
4
Med Ball Rotational Throw
1 Set
6 Reps
-
5
Arm Circle
1 Set
10 Reps
-
6
Pogo Hop
1 Set
20 Reps
-
7
Plyo Push Up
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
8
Med Ball Slam
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
9
Med Ball Rotational Throw
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
10
Rotational Landmine Push Press
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
11
Elevated Single-Leg Hop
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
12
Run
1 Set
30 mins
-
Day 5
1
Jump Rope
1 Set
1 mins
-
2
Broad Jump
1 Set
3 Reps
-
3
Arm Circle
1 Set
10 Reps
-
4
Walking Lunge
1 Set
10 Reps
-
5
Pogo Hop
1 Set
20 Reps
-
6
High Knees
1 Set
20 Reps
-
7
Trap Bar Jumps
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
8
Landmine Push Press
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
9
Alternate Leg Push-Off
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
10
Broad Jump
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
11
Pull-Up (Band)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
12
Sled Push
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
-
-
-
-
13
Hanging Knee Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 6
1
Side Leg Swings
1 Set
10 Reps
-
2
Walking Lunge
1 Set
10 Reps
-
3
Calf Raise (Bodyweight)
1 Set
15 Reps
-
4
Hip Openers
1 Set
10 Reps
-
5
Run
1 Set
60-120 mins
-