Athletic AF - Full Body
Athletic AF - Full Body
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Trap Bar Deadlift | 4 | 5 reps | @6 |
| 1B | Box Jump | 4 | 5 reps | — |
| 2 | Hang Clean | 4 | 4 reps | @6 |
| 3 | Chin-Up (Weighted) | 3 | 6 reps | @6 |
| Superset | ||||
| 4A | Seated Shoulder Press (Dumbbell) | 3 | 10 reps | @6 |
| 4B | Chest Supported Row (Dumbbell) | 3 | 10 reps | @6 |
| Superset | ||||
| 5A | Incline Curl (Dumbbell) | 3 | 10 reps | @6 |
| 5B | Lat Pulldown | 3 | 12 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 5 reps | @6 |
| Superset | ||||
| 2A | Front Squat (Barbell) | 3 | 5 reps | @6 |
| 2B | Jump Squat | 3 | 4 reps | — |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 10 reps | @6 |
| 4 | Dip (Weighted) | 3 | 8 reps | @6 |
| Superset | ||||
| 5A | Tricep Pushdown (Cable) | 3 | 12 reps | @7 |
| 5B | Upright Row (Dumbbell) | 3 | 12 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 5 reps | @6 |
| 2 | Romanian Deadlift (Dumbbell) | 3 | 8 reps | @6 |
| 3 | Hip Thrust (Barbell) | 3 | 12 reps | @6 |
| Superset | ||||
| 4A | Leg Press | 3 | 12 reps | @6 |
| 4B | Calf Raise (Leg Press) | 3 | 20 reps | @7 |
| 5 | Nordic Curl | 3 | 6 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Military Press (Barbell) | 3 | 8 reps | @6 |
| 2 | Power Clean | 4 | 3 reps | @7 |
| Superset | ||||
| 3A | Bench Press (Barbell) | 4 | 10 reps | @6 |
| 3B | Chin-Up (Bodyweight) | 4 | 8 reps | @6 |
| Superset | ||||
| 4A | Skull Crusher (Dumbbell) | 3 | 12 reps | @6 |
| 4B | Hammer Curl | 3 | 12 reps | @6 |
| 4C | Lateral Raise (Dumbbell) | 3 | 12 reps | @6 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Athletic AF - Full Body is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Athletic AF - Full Body is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Athletic AF - Full Body is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
