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BoostcampPNG

ChatGPT Ultimate Program

by Julio G.
1 athletes joined

Program Description

Build lots of leg strength, stretching, and sprinting if possible

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 30, 2025 04:21
  • Last Edited
    Jun 30, 2025 09:21
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7.5
2
Front Rack Reverse Lunge
3
10 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
5
Standing Calf Raise (3-Sec Eccentric)
4
15 reps
RPE 7
6
4x20m 90% Accelerations
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7.5
2
Front Rack Reverse Lunge
3
10 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
5
Standing Calf Raise (3-Sec Eccentric)
4
15 reps
RPE 8
6
4x20m 90% Accelerations
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Front Rack Reverse Lunge
3
10 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
5
Standing Calf Raise (3-Sec Eccentric)
4
15 reps
RPE 8
6
4x20m 90% Accelerations
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Front Rack Reverse Lunge
3
10 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
5
Standing Calf Raise (3-Sec Eccentric)
4
15 reps
RPE 8
6
4x20m 90% Accelerations
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Front Rack Reverse Lunge
3
10 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
5
Standing Calf Raise (3-Sec Eccentric)
4
15 reps
RPE 8
6
4x20m 90% Accelerations
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Front Rack Reverse Lunge
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Standing Calf Raise (3-Sec Eccentric)
4
15 reps
RPE 9
6
4x20m 90% Accelerations
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 6.5
2
Front Rack Reverse Lunge
3
10 reps
RPE 6
3
Leg Extension
3
12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6
5
Standing Calf Raise (3-Sec Eccentric)
4
15 reps
RPE 6
6
4x20m 90% Accelerations
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 7.5
2
Overhead Press (Barbell)
4
6 reps
RPE 7.5
3
Incline DB Press
4
10 reps
RPE 7
4
Rows
4
8 reps
RPE 8
5
Face Pull
3
15 reps
RPE 7
6
Hanging Leg Raise
3
15 reps
-
7
4x100m 70% 60 Second Rest
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 7.5
2
Overhead Press (Barbell)
4
6 reps
RPE 7.5
3
Incline DB Press
4
10 reps
RPE 7
4
Rows
4
8 reps
RPE 8
5
Face Pull
3
15 reps
RPE 7
6
Hanging Leg Raise
3
15 reps
-
7
4x100m 70% 60 Second Rest
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 8
2
Overhead Press (Barbell)
4
6 reps
RPE 7.5
3
Incline DB Press
4
10 reps
RPE 7
4
Rows
4
8 reps
RPE 8
5
Face Pull
3
15 reps
RPE 7
6
Hanging Leg Raise
3
15 reps
-
7
4x100m 70% 60 Second Rest
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 8
2
Overhead Press (Barbell)
4
6 reps
RPE 8
3
Incline DB Press
4
10 reps
RPE 8
4
Rows
4
8 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
-
7
4x100m 70% 60 Second Rest
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 8.5
2
Overhead Press (Barbell)
4
6 reps
RPE 8.5
3
Incline DB Press
4
10 reps
RPE 8
4
Rows
4
8 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
-
7
4x100m 70% 60 Second Rest
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Overhead Press (Barbell)
4
6 reps
RPE 9
3
Incline DB Press
4
10 reps
RPE 9
4
Rows
4
8 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Hanging Leg Raise
3
15 reps
-
7
4x100m 70% 60 Second Rest
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 6.5
2
Overhead Press (Barbell)
4
6 reps
RPE 6
3
Incline DB Press
4
10 reps
RPE 6
4
Rows
4
8 reps
RPE 6
5
Face Pull
3
15 reps
RPE 6
6
Hanging Leg Raise
3
15 reps
-
7
4x100m 70% 60 Second Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Walk/Jog
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Walk/Jog
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Walk/Jog
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Walk/Jog
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Walk/Jog
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Walk/Jog
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Walk/Jog
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7-7.5
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Glute-Ham Raise
3
6 reps
RPE 7
5
Seated Calf Raise
3
20 reps
-
6
DB Step Ups (Knee Height) Per Leg
3
10 reps
RPE 7-8
7
Shuttle Runs 3x5x10m W 15s Rest Between
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7-7.5
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Glute-Ham Raise
3
6 reps
RPE 7
5
Seated Calf Raise
3
20 reps
-
6
DB Step Ups (Knee Height) Per Leg
3
10 reps
RPE 7-8
7
Shuttle Runs 3x5x10m W 15s Rest Between
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Glute-Ham Raise
3
6 reps
RPE 7
5
Seated Calf Raise
3
20 reps
-
6
DB Step Ups (Knee Height) Per Leg
3
10 reps
RPE 7-8
7
Shuttle Runs 3x5x10m W 15s Rest Between
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Glute-Ham Raise
3
6 reps
RPE 8
5
Seated Calf Raise
3
20 reps
-
6
DB Step Ups (Knee Height) Per Leg
3
10 reps
RPE 7-8
7
Shuttle Runs 3x5x10m W 15s Rest Between
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Glute-Ham Raise
3
6 reps
RPE 8
5
Seated Calf Raise
3
20 reps
-
6
DB Step Ups (Knee Height) Per Leg
3
10 reps
RPE 8
7
Shuttle Runs 3x5x10m W 15s Rest Between
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 9
3
Hip Thrust (Barbell)
3
12 reps
RPE 9
4
Glute-Ham Raise
3
6 reps
RPE 9
5
Seated Calf Raise
3
20 reps
-
6
DB Step Ups (Knee Height) Per Leg
3
10 reps
RPE 9
7
Shuttle Runs 3x5x10m W 15s Rest Between
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 6.5
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 6
3
Hip Thrust (Barbell)
3
12 reps
RPE 6
4
Glute-Ham Raise
3
6 reps
RPE 6
5
Seated Calf Raise
3
20 reps
-
6
DB Step Ups (Knee Height) Per Leg
3
10 reps
RPE 6
7
Shuttle Runs 3x5x10m W 15s Rest Between
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7.5
2
Seal Row
4
6 reps
RPE 8
3
Dip (Weighted)
3
10 reps
RPE 7
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
4B
Skull Crusher (Dumbbell)
3
12 reps
RPE 7
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
6
Russian Twist (Dumbbell)
3
20 reps
-
7
10min Incline Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7.5
2
Seal Row
4
6 reps
RPE 8
3
Dip (Weighted)
3
10 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
6
Russian Twist (Dumbbell)
3
20 reps
-
7
10min Incline Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Seal Row
4
6 reps
RPE 8
3
Dip (Weighted)
3
10 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
6
Russian Twist (Dumbbell)
3
20 reps
-
7
10min Incline Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Seal Row
4
6 reps
RPE 8
3
Dip (Weighted)
3
10 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
6
Russian Twist (Dumbbell)
3
20 reps
-
7
10min Incline Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Seal Row
4
6 reps
RPE 8.5
3
Dip (Weighted)
3
10 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
6
Russian Twist (Dumbbell)
3
20 reps
-
7
10min Incline Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Seal Row
4
6 reps
RPE 9
3
Dip (Weighted)
3
10 reps
RPE 9
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
4B
Skull Crusher (Dumbbell)
3
12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
6
Russian Twist (Dumbbell)
3
20 reps
-
7
10min Incline Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 6.5
2
Seal Row
4
6 reps
RPE 7
3
Dip (Weighted)
3
10 reps
RPE 6
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
4B
Skull Crusher (Dumbbell)
3
12 reps
RPE 6
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 6
6
Russian Twist (Dumbbell)
3
20 reps
-
7
10min Incline Treadmill
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 7.5
2
Walking DB Lunges
3
20 reps
-
3
Goblet Squat Drop Set
1
1
1
8-10 reps
8-12 reps
15-
-
-
-
4
Cossack Lunge
3
10 reps
RPE 8
5A
Standing Calf Raise
1
15 reps
-
5B
Bent Knee Raises
1
15 reps
-
6
High Knees + Skips + Bounds 3rnds
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 7.5
2
Walking DB Lunges
3
20 reps
-
3
Goblet Squat Drop Set
1
1
1
8-10 reps
8-12 reps
15-
-
-
-
4
Cossack Lunge
3
10 reps
RPE 8
5A
Standing Calf Raise
1
15 reps
-
5B
Bent Knee Raises
1
15 reps
-
6
High Knees + Skips + Bounds 3rnds
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 8
2
Walking DB Lunges
3
20 reps
-
3
Goblet Squat Drop Set
1
1
1
8-10 reps
8-12 reps
15-
-
-
-
4
Cossack Lunge
3
10 reps
RPE 8
5A
Standing Calf Raise
1
15 reps
-
5B
Bent Knee Raises
1
15 reps
-
6
High Knees + Skips + Bounds 3rnds
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 8
2
Walking DB Lunges
3
20 reps
-
3
Goblet Squat Drop Set
1
1
1
8-10 reps
8-12 reps
15-
-
-
-
4
Cossack Lunge
3
10 reps
RPE 8
5A
Standing Calf Raise
1
15 reps
-
5B
Bent Knee Raises
1
15 reps
-
6
High Knees + Skips + Bounds 3rnds
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 8.5
2
Walking DB Lunges
3
20 reps
-
3
Goblet Squat Drop Set
1
1
1
8-10 reps
8-12 reps
15-
-
-
-
4
Cossack Lunge
3
10 reps
RPE 8
5A
Standing Calf Raise
1
15 reps
-
5B
Bent Knee Raises
1
15 reps
-
6
High Knees + Skips + Bounds 3rnds
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 9
2
Walking DB Lunges
3
20 reps
-
3
Goblet Squat Drop Set
1
1
1
8-10 reps
8-12 reps
15-
-
-
-
4
Cossack Lunge
3
10 reps
RPE 8
5A
Standing Calf Raise
1
15 reps
-
5B
Bent Knee Raises
1
15 reps
-
6
High Knees + Skips + Bounds 3rnds
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 6.5
2
Walking DB Lunges
3
20 reps
-
3
Goblet Squat Drop Set
1
1
1
8-10 reps
8-12 reps
15-
-
-
-
4
Cossack Lunge
3
10 reps
RPE 6
5A
Standing Calf Raise
1
15 reps
-
5B
Bent Knee Raises
1
15 reps
-
6
High Knees + Skips + Bounds 3rnds
1
-
Week 1
1 / 7 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
@7.5
2
Front Rack Reverse Lunge
3 Sets
10 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@7
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@7
5
Standing Calf Raise (3-Sec Eccentric)
4 Sets
15 Reps
@7
6
4x20m 90% Accelerations
1 Set
-
Day 2
1
Pull-Up (Weighted)
4 Sets
6 Reps
@7.5
2
Overhead Press (Barbell)
4 Sets
6 Reps
@7.5
3
Incline DB Press
4 Sets
10 Reps
@7
4
Rows
4 Sets
8 Reps
@8
5
Face Pull
3 Sets
15 Reps
@7
6
Hanging Leg Raise
3 Sets
15 Reps
-
7
4x100m 70% 60 Second Rest
1 Set
-
Day 3
1
Stretching
1 Set
-
2
Walk/Jog
1 Set
30 mins
-
Day 4
1
Front Squat (Barbell)
4 Sets
6 Reps
@7-7.5
2
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
@7
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
4
Glute-Ham Raise
3 Sets
6 Reps
@7
5
Seated Calf Raise
3 Sets
20 Reps
-
6
DB Step Ups (Knee Height) Per Leg
3 Sets
10 Reps
@7-8
7
Shuttle Runs 3x5x10m W 15s Rest Between
1 Set
-
Day 5
1
Bench Press (Barbell)
4 Sets
5 Reps
@7.5
2
Seal Row
4 Sets
6 Reps
@8
3
Dip (Weighted)
3 Sets
10 Reps
@7
4A
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@7
4B
Skull Crusher (Dumbbell)
3 Sets
12 Reps
@7
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
5B
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@7
6
Russian Twist (Dumbbell)
3 Sets
20 Reps
-
7
10min Incline Treadmill
1 Set
-
Day 6
1
Squat (Barbell)
5 Sets
8 Reps
@7.5
2
Walking DB Lunges
3 Sets
20 Reps
-
3
Goblet Squat Drop Set
1 Set
1 Set
1 Set
8-10 Reps
8-12 Reps
15-
-
-
-
4
Cossack Lunge
3 Sets
10 Reps
@8
5A
Standing Calf Raise
1 Set
15 Reps
-
5B
Bent Knee Raises
1 Set
15 Reps
-
6
High Knees + Skips + Bounds 3rnds
1 Set
-