Athletics
Overall Strengh
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dead Bug | 1 | 8 reps |
| 1 | 8 reps | ||
| 2 | Glute Bridge (Barbell) | 1 | 10 reps |
| 1 | 10 reps | ||
| 3 | Side Plank | 1 | 0.5 min |
| 1 | 0.5 min | ||
| 4 | 90/90 Hip Flow | 1 | 6 reps |
| 1 | 6 reps | ||
| 5 | Hip Flexor Stretch | 1 | 0.5 min |
| 1 | 0.5 min | ||
| 6 | 1/2 Kneeling Adductor Rock Back | 1 | 8 min |
| 1 | 8 min | ||
| 7 | Shoulder Band Dislocate | 1 | 10 reps |
| 1 | 10 reps | ||
| 8 | Wall Slides | 1 | 8 reps |
| 1 | 8 reps | ||
| 9 | Bench T-Spine Stretch | 1 | 8 reps |
| 1 | 8 reps | ||
| 10 | 20s Sprint | 1 | 1 min |
| 1 | 1 min | ||
| 1 | 1 min | ||
| 1 | 1 min | ||
| 1 | 1 min | ||
| 1 | 1 min | ||
| 1 | 1 min | ||
| 1 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dead Bug | 1 | 8 reps |
| 1 | 8 reps | ||
| 2 | Glute Bridge (Barbell) | 1 | 10 reps |
| 1 | 10 reps | ||
| 3 | Side Plank | 1 | 0.5 min |
| 1 | 0.5 min | ||
| 4 | 90/90 Hip Flow | 1 | 6 reps |
| 1 | 6 reps | ||
| 5 | Hip Flexor Stretch | 1 | 0.5 min |
| 1 | 0.5 min | ||
| 6 | 1/2 Kneeling Adductor Rock Back | 1 | 8 min |
| 1 | 8 min | ||
| 7 | Shoulder Band Dislocate | 1 | 10 reps |
| 1 | 10 reps | ||
| 8 | Wall Slides | 1 | 8 reps |
| 1 | 8 reps | ||
| 9 | Bench T-Spine Stretch | 1 | 8 reps |
| 1 | 8 reps | ||
| 10 | Box Jump | 1 | 3 reps |
| 1 | 3 reps | ||
| 1 | 3 reps | ||
| 1 | 3 reps | ||
| 11 | Broad Jump | 1 | 3 reps |
| 1 | 3 reps | ||
| 1 | 3 reps | ||
| 1 | 3 reps | ||
| 12 | Squat (Barbell) | 1 | 6 reps |
| 1 | 6 reps | ||
| 1 | 6 reps | ||
| 1 | 6 reps | ||
| 13 | Hang Power Clean | 1 | 3 reps |
| 1 | 3 reps | ||
| 1 | 3 reps | ||
| 1 | 3 reps | ||
| 1 | 3 reps | ||
| 14 | Romanian Deadlift (Barbell) | 1 | 6 reps |
| 1 | 6 reps | ||
| 1 | 6 reps | ||
| 15 | Hip Thrust (Dumbbell) | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 16 | Nordic Curl | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 17 | Pallof Press | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 18 | Rest | 1 | 1 rep |
| 19 | Bike | 1 | 25 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dead Bug | 1 | 8 reps |
| 1 | 8 reps | ||
| 2 | Glute Bridge (Barbell) | 1 | 10 reps |
| 1 | 10 reps | ||
| 3 | Side Plank | 1 | 0.5 min |
| 1 | 0.5 min | ||
| 4 | 90/90 Hip Flow | 1 | 6 reps |
| 1 | 6 reps | ||
| 5 | Hip Flexor Stretch | 1 | 0.5 min |
| 1 | 0.5 min | ||
| 6 | 1/2 Kneeling Adductor Rock Back | 1 | 8 min |
| 1 | 8 min | ||
| 7 | Shoulder Band Dislocate | 1 | 10 reps |
| 1 | 10 reps | ||
| 8 | Wall Slides | 1 | 8 reps |
| 1 | 8 reps | ||
| 9 | Bench T-Spine Stretch | 1 | 8 reps |
| 1 | 8 reps | ||
| 10 | Cardio | 1 | 25 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dead Bug | 1 | 8 reps |
| 1 | 8 reps | ||
| 2 | Glute Bridge (Barbell) | 1 | 10 reps |
| 1 | 10 reps | ||
| 3 | Side Plank | 1 | 0.5 min |
| 1 | 0.5 min | ||
| 4 | 90/90 Hip Flow | 1 | 6 reps |
| 1 | 6 reps | ||
| 5 | Hip Flexor Stretch | 1 | 0.5 min |
| 1 | 0.5 min | ||
| 6 | 1/2 Kneeling Adductor Rock Back | 1 | 8 min |
| 1 | 8 min | ||
| 7 | Shoulder Band Dislocate | 1 | 10 reps |
| 1 | 10 reps | ||
| 8 | Wall Slides | 1 | 8 reps |
| 1 | 8 reps | ||
| 9 | Bench T-Spine Stretch | 1 | 8 reps |
| 1 | 8 reps | ||
| 10 | Med Ball Chest Pass | 1 | 3 reps |
| 1 | 3 reps | ||
| 1 | 3 reps | ||
| 1 | 3 reps | ||
| 1 | 3 reps | ||
| 11 | Lateral Med Ball Throw | 1 | 4 reps |
| 1 | 4 reps | ||
| 1 | 4 reps | ||
| 1 | 4 reps | ||
| 12 | High Pull | 1 | 3 reps |
| 1 | 3 reps | ||
| 1 | 3 reps | ||
| 13 | Bench Press (Barbell) | 1 | 4–6 reps |
| 1 | 4–6 reps | ||
| 1 | 4–6 reps | ||
| 1 | 4–6 reps | ||
| 14 | Barbell Row | 1 | 6–8 reps |
| 1 | 6–8 reps | ||
| 1 | 6–8 reps | ||
| 1 | 6–8 reps | ||
| 15 | Overhead Press (Dumbbell) | 1 | 5 reps |
| 1 | 5 reps | ||
| 1 | 5 reps | ||
| 16 | Face Pull | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 17 | Band External Rotation | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 18 | Scapular Push Up | 1 | 10 reps |
| 1 | 10 reps | ||
| 19 | Rest | 1 | 1 rep |
| 20 | Cardio | 1 | 25 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dead Bug | 1 | 8 reps |
| 1 | 8 reps | ||
| 2 | Glute Bridge (Barbell) | 1 | 10 reps |
| 1 | 10 reps | ||
| 3 | Side Plank | 1 | 0.5 min |
| 1 | 0.5 min | ||
| 4 | 90/90 Hip Flow | 1 | 6 reps |
| 1 | 6 reps | ||
| 5 | Hip Flexor Stretch | 1 | 0.5 min |
| 1 | 0.5 min | ||
| 6 | 1/2 Kneeling Adductor Rock Back | 1 | 8 min |
| 1 | 8 min | ||
| 7 | Shoulder Band Dislocate | 1 | 10 reps |
| 1 | 10 reps | ||
| 8 | Wall Slides | 1 | 8 reps |
| 1 | 8 reps | ||
| 9 | Bench T-Spine Stretch | 1 | 8 reps |
| 1 | 8 reps | ||
| 10 | Cardio | 1 | 25 min |
| 11 | Rest | 1 | 1 rep |
| 12 | 20m Sprint | 1 | 6 reps |
| 1 | 6 reps | ||
| 1 | 6 reps | ||
| 1 | 6 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dead Bug | 1 | 8 reps |
| 1 | 8 reps | ||
| 2 | Glute Bridge (Barbell) | 1 | 10 reps |
| 1 | 10 reps | ||
| 3 | Side Plank | 1 | 0.5 min |
| 1 | 0.5 min | ||
| 4 | 90/90 Hip Flow | 1 | 6 reps |
| 1 | 6 reps | ||
| 5 | Hip Flexor Stretch | 1 | 0.5 min |
| 1 | 0.5 min | ||
| 6 | 1/2 Kneeling Adductor Rock Back | 1 | 8 min |
| 1 | 8 min | ||
| 7 | Shoulder Band Dislocate | 1 | 10 reps |
| 1 | 10 reps | ||
| 8 | Wall Slides | 1 | 8 reps |
| 1 | 8 reps | ||
| 9 | Bench T-Spine Stretch | 1 | 8 reps |
| 1 | 8 reps | ||
| 10 | Pogo Jump | 1 | 5 reps |
| 1 | 5 reps | ||
| 1 | 5 reps | ||
| 11 | Lateral Med Ball Throw | 1 | 3 reps |
| 1 | 3 reps | ||
| 1 | 3 reps | ||
| 12 | 20m Sprint | 1 | 4 reps |
| 1 | 4 reps | ||
| 1 | 4 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dead Bug | 1 | 8 reps |
| 1 | 8 reps | ||
| 2 | Glute Bridge (Barbell) | 1 | 10 reps |
| 1 | 10 reps | ||
| 3 | Side Plank | 1 | 0.5 min |
| 1 | 0.5 min | ||
| 4 | 90/90 Hip Flow | 1 | 6 reps |
| 1 | 6 reps | ||
| 5 | Hip Flexor Stretch | 1 | 0.5 min |
| 1 | 0.5 min | ||
| 6 | 1/2 Kneeling Adductor Rock Back | 1 | 8 min |
| 1 | 8 min | ||
| 7 | Shoulder Band Dislocate | 1 | 10 reps |
| 1 | 10 reps | ||
| 8 | Wall Slides | 1 | 8 reps |
| 1 | 8 reps | ||
| 9 | Bench T-Spine Stretch | 1 | 8 reps |
| 1 | 8 reps |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Athletics is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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 40 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.
Athletics is structured around 7 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Athletics 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
