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Athletic AF - Full Body

by Brian G.
1 athletes joined
5.0
(1 rating)

Program Description

4 days Upper Lower Full Body Full Body

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 22, 2025 10:17
  • Last Edited
    Jun 18, 2025 08:27

Summary

Unlock your full potential with the Athletic AF - Full Body program, a comprehensive 10-week journey designed for serious lifters. Committing to four days a week, you'll engage in a dynamic mix of supersets and compound movements, including Trap Bar Deadlifts, Hang Cleans, and Bench Presses, all tailored to build strength and enhance athleticism. This program is perfect for those ready to challenge themselves and achieve a balanced, powerful physique. Equip yourself with a full gym and get ready to elevate your training!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
5 reps
RPE 6
1B
Box Jump
4
5 reps
-
2
Hang Clean
4
4 reps
RPE 6
3
Chin-Up (Weighted)
3
6 reps
RPE 6
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
4B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 6
5A
Incline Curl (Dumbbell)
3
10 reps
RPE 6
5B
Lat Pulldown
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
6 reps
RPE 6
1B
Box Jump
4
5 reps
-
2
Hang Clean
4
4 reps
RPE 6
3
Chin-Up (Weighted)
3
6 reps
RPE 7
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
4B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
5A
Incline Curl (Dumbbell)
3
10 reps
RPE 6
5B
Lat Pulldown
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
5 reps
RPE 7
1B
Box Jump
4
5 reps
-
2
Hang Clean
4
4 reps
RPE 7
3
Chin-Up (Weighted)
3
6 reps
RPE 7
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
5A
Incline Curl (Dumbbell)
3
10 reps
RPE 7
5B
Lat Pulldown
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
6 reps
RPE 7
1B
Box Jump
4
5 reps
-
2
Hang Clean
4
4 reps
RPE 7
3
Chin-Up (Weighted)
3
6 reps
RPE 7
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
10 reps
RPE 7
5B
Lat Pulldown
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
5 reps
RPE 8
1B
Box Jump
4
5 reps
-
2
Hang Clean
4
5 reps
RPE 7
3
Chin-Up (Weighted)
3
6 reps
RPE 7
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5B
Lat Pulldown
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
6 reps
RPE 8
1B
Box Jump
4
5 reps
-
2
Hang Clean
4
5 reps
RPE 7
3
Chin-Up (Weighted)
3
6 reps
RPE 7
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
5A
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5B
Lat Pulldown
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
5 reps
RPE 9
1B
Box Jump
4
5 reps
-
2
Hang Clean
4
4 reps
RPE 8
3
Chin-Up (Weighted)
3
6 reps
RPE 7
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 6
5B
Cable Low Row
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
6 reps
RPE 9
1B
Box Jump
4
5 reps
-
2
Hang Clean
4
4 reps
RPE 9
3
Chin-Up (Weighted)
4
6 reps
RPE 6
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
4B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
5B
Cable Low Row
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
5 reps
RPE 10
1B
Box Jump
4
5 reps
-
2
Hang Clean
4
5 reps
RPE 9
3
Chin-Up (Weighted)
4
6 reps
RPE 6
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
4B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
5B
Cable Low Row
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
6 reps
RPE 10
1B
Box Jump
4
5 reps
-
2
Hang Clean
4
4 reps
RPE 9
3
Chin-Up (Weighted)
4
6 reps
RPE 7
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
4B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 6
5B
Cable Low Row
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 6
2A
Front Squat (Barbell)
3
5 reps
RPE 6
2B
Jump Squat
3
4 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
4
Dip (Weighted)
3
8 reps
RPE 6
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5B
Upright Row (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 6
2A
Front Squat (Barbell)
3
6 reps
RPE 6
2B
Jump Squat
3
4 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
4
Dip (Weighted)
3
8 reps
RPE 7
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5B
Upright Row (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7
2A
Front Squat (Barbell)
3
5 reps
RPE 7
2B
Jump Squat
3
4 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
4
Dip (Weighted)
3
8 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5B
Upright Row (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7
2A
Front Squat (Barbell)
3
6 reps
RPE 7
2B
Jump Squat
3
4 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
4
Dip (Weighted)
3
8 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5B
Upright Row (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2A
Front Squat (Barbell)
3
5 reps
RPE 8
2B
Jump Squat
3
4 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
4
Dip (Weighted)
3
8 reps
RPE 10
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5B
Upright Row (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2A
Front Squat (Barbell)
3
6 reps
RPE 8
2B
Jump Squat
3
4 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
4
Dip (Weighted)
3
10 reps
RPE 6
5A
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 6
5B
Upright Row (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2A
Front Squat (Barbell)
3
5 reps
RPE 9
2B
Jump Squat
3
4 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Dip (Weighted)
3
10 reps
RPE 7
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5B
Upright Row (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2A
Front Squat (Barbell)
3
6 reps
RPE 9
2B
Jump Squat
3
4 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Dip (Weighted)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5B
Upright Row (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 10
2A
Front Squat (Barbell)
3
5 reps
RPE 10
2B
Jump Squat
3
4 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
4
Dip (Weighted)
3
12 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5B
Upright Row (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 10
2A
Front Squat (Barbell)
3
6 reps
RPE 10
2B
Jump Squat
3
4 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
4
Dip (Weighted)
3
12 reps
RPE 10
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5B
Upright Row (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Hip Thrust (Barbell)
3
12 reps
RPE 6
4A
Leg Press
3
12 reps
RPE 6
4B
Calf Raise (Leg Press)
3
20 reps
RPE 7
5
Nordic Curl
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Hip Thrust (Barbell)
3
12 reps
RPE 6
4A
Leg Press
3
12 reps
RPE 6
4B
Calf Raise (Leg Press)
3
20 reps
RPE 7
5
Nordic Curl
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 6
4A
Leg Press
3
12 reps
RPE 6
4B
Calf Raise (Leg Press)
3
20 reps
RPE 7
5
Nordic Curl
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 6
4A
Leg Press
3
12 reps
RPE 6
4B
Calf Raise (Leg Press)
3
20 reps
RPE 7
5
Nordic Curl
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 6
4A
Leg Press
3
12 reps
RPE 7
4B
Calf Raise (Leg Press)
3
20 reps
RPE 7
5
Nordic Curl
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 6
4A
Leg Press
3
12 reps
RPE 7
4B
Calf Raise (Leg Press)
3
20 reps
RPE 7
5
Nordic Curl
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 6
4A
Leg Press
3
12 reps
RPE 7
4B
Calf Raise (Leg Press)
3
20 reps
RPE 7
5
Nordic Curl
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
3
Hip Thrust (Barbell)
3
12 reps
RPE 6
4A
Leg Press
3
12 reps
RPE 8
4B
Calf Raise (Leg Press)
3
20 reps
RPE 7
5
Nordic Curl
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
3
Hip Thrust (Barbell)
3
12 reps
RPE 6
4A
Leg Press
3
12 reps
RPE 9
4B
Calf Raise (Leg Press)
3
20 reps
RPE 7
5
Nordic Curl
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 10
3
Hip Thrust (Barbell)
3
12 reps
RPE 6
4A
Leg Press
3
12 reps
RPE 10
4B
Calf Raise (Leg Press)
3
20 reps
RPE 7
5
Nordic Curl
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
RPE 6
2
Power Clean
4
3 reps
RPE 7
3A
Bench Press (Barbell)
4
10 reps
RPE 6
3B
Chin-Up (Bodyweight)
4
8 reps
RPE 6
4A
Skull Crusher (Dumbbell)
3
12 reps
RPE 6
4B
Hammer Curl
3
12 reps
RPE 6
4C
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
RPE 7
2
Power Clean
4
3 reps
RPE 7
3A
Bench Press (Barbell)
4
10 reps
RPE 6
3B
Chin-Up (Bodyweight)
4
8 reps
RPE 6
4A
Skull Crusher (Dumbbell)
3
12 reps
RPE 6
4B
Hammer Curl
3
12 reps
RPE 6
4C
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
RPE 7
2
Power Clean
4
4 reps
RPE 7
3A
Bench Press (Barbell)
4
10 reps
RPE 6
3B
Chin-Up (Bodyweight)
4
8 reps
RPE 6
4A
Skull Crusher (Dumbbell)
3
12 reps
RPE 6
4B
Hammer Curl
3
12 reps
RPE 6
4C
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
RPE 8
2
Power Clean
4
4 reps
RPE 7
3A
Bench Press (Barbell)
4
10 reps
RPE 7
3B
Chin-Up (Bodyweight)
4
8 reps
RPE 7
4A
Skull Crusher (Dumbbell)
3
12 reps
RPE 6
4B
Hammer Curl
3
12 reps
RPE 6
4C
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
RPE 9
2
Power Clean
4
3 reps
RPE 8
3A
Bench Press (Barbell)
4
10 reps
RPE 7
3B
Chin-Up (Bodyweight)
4
8 reps
RPE 7
4A
Skull Crusher (Dumbbell)
3
12 reps
RPE 6
4B
Hammer Curl
3
12 reps
RPE 6
4C
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
RPE 7
2
Power Clean
4
3 reps
RPE 8
3A
Bench Press (Barbell)
4
10 reps
RPE 8
3B
Chin-Up (Bodyweight)
4
8 reps
RPE 8
4A
Tricep Extension (Cable)
3
12 reps
RPE 7
4B
Face Away Cable Curl
3
12 reps
RPE 7
4C
Lu Raise
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
6 reps
RPE 7
2
Power Clean
4
4 reps
RPE 8
3A
Bench Press (Barbell)
4
10 reps
RPE 8
3B
Chin-Up (Bodyweight)
4
8 reps
RPE 8
4A
Skull Crusher (Dumbbell)
3
12 reps
RPE 7
4B
Hammer Curl
3
12 reps
RPE 7
4C
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
RPE 8
2
Power Clean
4
4 reps
RPE 8
3A
Bench Press (Barbell)
4
10 reps
RPE 9
3B
Chin-Up (Bodyweight)
4
12 reps
RPE 9
4A
Skull Crusher (Dumbbell)
3
12 reps
RPE 7
4B
Hammer Curl
3
12 reps
RPE 7
4C
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
6 reps
RPE 8
2
Power Clean
4
3 reps
RPE 9
3A
Bench Press (Barbell)
4
10 reps
RPE 10
3B
Chin-Up (Bodyweight)
4
8 reps
RPE 8-10
4A
Skull Crusher (Dumbbell)
3
12 reps
RPE 6
4B
Hammer Curl
3
12 reps
RPE 6
4C
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
RPE 9
2
Power Clean
4
4 reps
RPE 9
3A
Bench Press (Barbell)
4
10 reps
RPE 10
3B
Chin-Up (Bodyweight)
4
8 reps
RPE 8-10
4A
Skull Crusher (Dumbbell)
3
12 reps
RPE 7
4B
Hammer Curl
3
12 reps
RPE 7
4C
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Week 1
1 / 10 Weeks
Day 1
1A
Trap Bar Deadlift
4 Sets
5 Reps
@6
1B
Box Jump
4 Sets
5 Reps
-
2
Hang Clean
4 Sets
4 Reps
@6
3
Chin-Up (Weighted)
3 Sets
6 Reps
@6
4A
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@6
4B
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@6
5A
Incline Curl (Dumbbell)
3 Sets
10 Reps
@6
5B
Lat Pulldown
3 Sets
12 Reps
@6
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
@6
2A
Front Squat (Barbell)
3 Sets
5 Reps
@6
2B
Jump Squat
3 Sets
4 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@6
4
Dip (Weighted)
3 Sets
8 Reps
@6
5A
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
5B
Upright Row (Dumbbell)
3 Sets
12 Reps
@7
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
@6
2
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@6
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@6
4A
Leg Press
3 Sets
12 Reps
@6
4B
Calf Raise (Leg Press)
3 Sets
20 Reps
@7
5
Nordic Curl
3 Sets
6 Reps
-
Day 4
1
Military Press (Barbell)
3 Sets
8 Reps
@6
2
Power Clean
4 Sets
3 Reps
@7
3A
Bench Press (Barbell)
4 Sets
10 Reps
@6
3B
Chin-Up (Bodyweight)
4 Sets
8 Reps
@6
4A
Skull Crusher (Dumbbell)
3 Sets
12 Reps
@6
4B
Hammer Curl
3 Sets
12 Reps
@6
4C
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Brian G.Age 35, Man
3 months ago
3 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Excellent. Very effective prep for football season.