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Kim's athletic program

by Ht K.
1 athletes joined

Program Description

To lose weight, gain the muscle, get the power and strength!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 19, 2024 03:39
  • Last Edited
    Jul 10, 2025 12:41

Summary

Elevate your fitness game with Kim's Athletic Program, a dynamic 4-week plan designed for those ready to push their limits. With four training days each week, you'll alternate between high-intensity interval training (HIIT) and strength-focused sessions, incorporating bodyweight exercises and barbell lifts. Expect to engage your entire body, boost endurance, and build muscle with targeted workouts like Push-Ups, Pull-Ups, and Zercher Squats. Perfect for garage gym enthusiasts, this program will empower you to achieve your athletic goals and unleash your full potential!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.5%
Triceps
9.2%
Other
8.7%
Abs
8%
Glutes
7.8%
Rear Delts
7.5%
Olympic
7.5%
Front Delts
5.2%
Chest
5%
Upper Back
4.7%
Biceps
4.2%
Hamstrings
4%
Lower Back
3.7%
Middle Delts
3.7%
Full-Body
3.7%
Lats
1.2%
Adductors
0.9%
Calves
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
-
2
Bench Press (Barbell)
3
-
3
Deadlift (Barbell)
3
-
4
Overhead Press (Barbell)
3
-
5
Poliquin lateral raise
3
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
-
2
Bench Press (Barbell)
3
-
3
Deadlift (Barbell)
3
-
4
Overhead Press (Barbell)
3
-
5
Poliquin lateral raise
3
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
-
2
Bench Press (Barbell)
3
-
3
Deadlift (Barbell)
3
-
4
Overhead Press (Barbell)
3
-
5
Poliquin lateral raise
3
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
-
2
Bench Press (Barbell)
3
-
3
Deadlift (Barbell)
3
-
4
Overhead Press (Barbell)
3
-
5
Poliquin lateral raise
3
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
3
5 reps
RPE 9
2
Box Jump
3
6 reps
-
3
Skater Hop
3
10 reps
-
4
Med ball slam and lateral throw
3
10 reps
-
5
Sprint
3
2 reps
-
6
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
3
5 reps
RPE 9
2
Box Jump
3
6 reps
-
3
Med ball slam and lateral throw
3
10 reps
-
4
Sprint
3
2 reps
-
5
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
3
5 reps
RPE 9
2
Box Jump
3
6 reps
-
3
Med ball slam and lateral throw
3
10 reps
-
4
Sprint
3
2 reps
-
5
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
3
5 reps
RPE 9
2
Box Jump
3
6 reps
-
3
Med ball slam and lateral throw
3
10 reps
-
4
Sprint
3
2 reps
-
5
Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
0.5 mins
-
2
Pull-Up (Bodyweight)
1
0.5 mins
-
3
Jump Switch Lunge
1
0.5 mins
-
4
Burpee (No Push Up)
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
0.5 mins
-
2
Pull-Up (Bodyweight)
1
0.5 mins
-
3
Jump Switch Lunge
1
0.5 mins
-
4
Burpee (No Push Up)
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
0.5 mins
-
2
Pull-Up (Bodyweight)
1
0.5 mins
-
3
Jump Switch Lunge
1
0.5 mins
-
4
Burpee (No Push Up)
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
0.5 mins
-
2
Pull-Up (Bodyweight)
1
0.5 mins
-
3
Jump Switch Lunge
1
0.5 mins
-
4
Burpee (No Push Up)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 mins
-
Week 1
1 / 4 Weeks
Day 3
1
Push Up
1 Set
0.5 mins
-
2
Pull-Up (Bodyweight)
1 Set
0.5 mins
-
3
Jump Switch Lunge
1 Set
0.5 mins
-
4
Burpee (No Push Up)
1 Set
5 mins
-
Day 4
1
Jog
1 Set
30 mins
-
Day 1
1
Zercher Squat (Barbell)
3 Sets
-
2
Bench Press (Barbell)
3 Sets
-
3
Deadlift (Barbell)
3 Sets
-
4
Overhead Press (Barbell)
3 Sets
-
5
Poliquin lateral raise
3 Sets
-
6
Rear Delt Fly (Dumbbell)
3 Sets
-
Day 2
1
Clean and Jerk
3 Sets
5 Reps
@9
2
Box Jump
3 Sets
6 Reps
-
3
Skater Hop
3 Sets
10 Reps
-
4
Med ball slam and lateral throw
3 Sets
10 Reps
-
5
Sprint
3 Sets
2 Reps
-
6
Plank
3 Sets
0.5 mins
-