Program Description
You'll experience a well-rounded regimen that emphasizes core stability, explosive power, and muscular symmetry, ensuring you look and feel your best, whether in the gym or out of it. Achieve a fitter, more toned body with improved performance and confidence in every activity. Embrace the transformation with "Athletic Sculpt" and redefine your fitness journey.
Program Overview
- LevelIntermediate, Novice
- GoalAthletics, Bodybuilding, Bodyweight Fitness
- EquipmentGarage Gym
- Program Length7 weeks
- Time Per Workout60 minutes
- CreatedJul 31, 2024 09:44
- Last EditedSep 16, 2024 01:13
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
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
1A
Incline Bench Press (Dumbbell)
4
5-20 reps
RPE 9.5
1B
Jump Squat
4
10-25 reps
RPE 9.5
2A
Kettlebell Clean
3
6-15 reps
RPE 9.5
2B
Dumbbell Row
3
6-15 reps
RPE 9.5
3A
Burpee
3
12 reps
3B
Pallof Press
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
5-20 reps
RPE 9.5
1B
Jump Squat
4
10-25 reps
RPE 9.5
2A
Kettlebell Clean
3
6-15 reps
RPE 9.5
2B
Dumbbell Row
3
6-15 reps
RPE 9.5
3A
Burpee
3
12 reps
3B
Pallof Press
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
5-20 reps
RPE 9.5
1B
Jump Squat
4
10-25 reps
RPE 9.5
2A
Kettlebell Clean
3
6-15 reps
RPE 9.5
2B
Dumbbell Row
3
6-15 reps
RPE 9.5
3A
Burpee
3
12 reps
3B
Pallof Press
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
5-20 reps
RPE 9.5
1B
Jump Squat
4
10-25 reps
RPE 9.5
2A
Kettlebell Clean
3
6-15 reps
RPE 9.5
2B
Dumbbell Row
3
6-15 reps
RPE 9.5
3A
Burpee
3
12 reps
3B
Pallof Press
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
5-20 reps
RPE 9.5
1B
Jump Squat
4
10-25 reps
RPE 9.5
2A
Kettlebell Clean
3
6-15 reps
RPE 9.5
2B
Dumbbell Row
3
6-15 reps
RPE 9.5
3A
Burpee
3
12 reps
3B
Pallof Press
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
5-20 reps
RPE 9.5
1B
Jump Squat
4
10-25 reps
RPE 9.5
2A
Kettlebell Clean
3
6-15 reps
RPE 9.5
2B
Dumbbell Row
3
6-15 reps
RPE 9.5
3A
Burpee
3
12 reps
3B
Pallof Press
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
5-20 reps
RPE 9.5
1B
Jump Squat
4
10-25 reps
RPE 9.5
2A
Kettlebell Clean
3
6-15 reps
RPE 9.5
2B
Dumbbell Row
3
6-15 reps
RPE 9.5
3A
Burpee
3
12 reps
3B
Pallof Press
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
4
AMRAP
1B
Goblet Squat
4
5-20 reps
2A
Suitcase Deadlift
3
5-20 reps
2B
Deficit Push Up
3
AMRAP
3A
Kettlebell Press
3
3-8 reps
3B
Kettlebell Halo
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
4
AMRAP
1B
Goblet Squat
4
5-20 reps
2A
Suitcase Deadlift
3
5-20 reps
2B
Deficit Push Up
3
AMRAP
3A
Kettlebell Press
3
3-8 reps
3B
Kettlebell Halo
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
4
AMRAP
1B
Goblet Squat
4
5-20 reps
2A
Suitcase Deadlift
3
5-20 reps
2B
Deficit Push Up
3
AMRAP
3A
Kettlebell Press
3
3-8 reps
3B
Kettlebell Halo
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
4
AMRAP
1B
Goblet Squat
4
5-20 reps
2A
Suitcase Deadlift
3
5-20 reps
2B
Deficit Push Up
3
AMRAP
3A
Kettlebell Press
3
3-8 reps
3B
Kettlebell Halo
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
4
AMRAP
1B
Goblet Squat
4
5-20 reps
2A
Suitcase Deadlift
3
5-20 reps
2B
Deficit Push Up
3
AMRAP
3A
Kettlebell Press
3
3-8 reps
3B
Kettlebell Halo
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
4
AMRAP
1B
Goblet Squat
4
5-20 reps
2A
Suitcase Deadlift
3
5-20 reps
2B
Deficit Push Up
3
AMRAP
3A
Kettlebell Press
3
3-8 reps
3B
Kettlebell Halo
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
4
AMRAP
1B
Goblet Squat
4
5-20 reps
2A
Suitcase Deadlift
3
5-20 reps
2B
Deficit Push Up
3
AMRAP
3A
Kettlebell Press
3
3-8 reps
3B
Kettlebell Halo
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
4
AMRAP
RPE 9.5
1B
Kettlebell Swing
4
10-20 reps
2A
Romanian Deadlift (Dumbbell)
3
8-20 reps
2B
Snatch (Kettlebell)
3
3-8 reps
3A
Lateral Box Jump
3
5 reps
3B
500m Row
3
2 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
4
AMRAP
RPE 9.5
1B
Kettlebell Swing
4
10-20 reps
2A
Romanian Deadlift (Dumbbell)
3
8-20 reps
2B
Snatch (Kettlebell)
3
3-8 reps
3A
Lateral Box Jump
3
5 reps
3B
500m Row
3
2 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
4
AMRAP
RPE 9.5
1B
Kettlebell Swing
4
10-20 reps
2A
Romanian Deadlift (Dumbbell)
3
8-20 reps
2B
Snatch (Kettlebell)
3
3-8 reps
3A
Lateral Box Jump
3
5 reps
3B
500m Row
3
2 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
4
AMRAP
RPE 9.5
1B
Kettlebell Swing
4
10-20 reps
2A
Romanian Deadlift (Dumbbell)
3
8-20 reps
2B
Snatch (Kettlebell)
3
3-8 reps
3A
Lateral Box Jump
3
5 reps
3B
500m Row
3
2 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
4
AMRAP
RPE 9.5
1B
Kettlebell Swing
4
10-20 reps
2A
Romanian Deadlift (Dumbbell)
3
8-20 reps
2B
Snatch (Kettlebell)
3
3-8 reps
3A
Lateral Box Jump
3
5 reps
3B
500m Row
3
2 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
4
AMRAP
RPE 9.5
1B
Kettlebell Swing
4
10-20 reps
2A
Romanian Deadlift (Dumbbell)
3
8-20 reps
2B
Snatch (Kettlebell)
3
3-8 reps
3A
Lateral Box Jump
3
5 reps
3B
500m Row
3
2 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
4
AMRAP
RPE 9.5
1B
Kettlebell Swing
4
10-20 reps
2A
Romanian Deadlift (Dumbbell)
3
8-20 reps
2B
Snatch (Kettlebell)
3
3-8 reps
3A
Lateral Box Jump
3
5 reps
3B
500m Row
3
2 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Assisted)
3
AMRAP
1B
Skull Crusher
3
5-20 reps
2A
Bicep Curl (Dumbbell)
3
5-20 reps
2B
Lateral Raise (Dumbbell)
3
5-20 reps
3A
Reverse Bicep Curl (Dumbbell)
3
5-20 reps
3B
Rear Delt Fly (Dumbbell)
3
5-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Assisted)
3
AMRAP
1B
Skull Crusher
3
5-20 reps
2A
Bicep Curl (Dumbbell)
3
5-20 reps
2B
Lateral Raise (Dumbbell)
3
5-20 reps
3A
Reverse Bicep Curl (Dumbbell)
3
5-20 reps
3B
Rear Delt Fly (Dumbbell)
3
5-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Assisted)
3
AMRAP
1B
Skull Crusher
3
5-20 reps
2A
Bicep Curl (Dumbbell)
3
5-20 reps
2B
Lateral Raise (Dumbbell)
3
5-20 reps
3A
Reverse Bicep Curl (Dumbbell)
3
5-20 reps
3B
Rear Delt Fly (Dumbbell)
3
5-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Assisted)
3
AMRAP
1B
Skull Crusher
3
5-20 reps
2A
Bicep Curl (Dumbbell)
3
5-20 reps
2B
Lateral Raise (Dumbbell)
3
5-20 reps
3A
Reverse Bicep Curl (Dumbbell)
3
5-20 reps
3B
Rear Delt Fly (Dumbbell)
3
5-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Assisted)
3
AMRAP
1B
Skull Crusher
3
5-20 reps
2A
Bicep Curl (Dumbbell)
3
5-20 reps
2B
Lateral Raise (Dumbbell)
3
5-20 reps
3A
Reverse Bicep Curl (Dumbbell)
3
5-20 reps
3B
Rear Delt Fly (Dumbbell)
3
5-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Assisted)
3
AMRAP
1B
Skull Crusher
3
5-20 reps
2A
Bicep Curl (Dumbbell)
3
5-20 reps
2B
Lateral Raise (Dumbbell)
3
5-20 reps
3A
Reverse Bicep Curl (Dumbbell)
3
5-20 reps
3B
Rear Delt Fly (Dumbbell)
3
5-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Assisted)
3
AMRAP
1B
Skull Crusher
3
5-20 reps
2A
Bicep Curl (Dumbbell)
3
5-20 reps
2B
Lateral Raise (Dumbbell)
3
5-20 reps
3A
Reverse Bicep Curl (Dumbbell)
3
5-20 reps
3B
Rear Delt Fly (Dumbbell)
3
5-20 reps
Week 1
1 / 7 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)4 Sets
5-20 Reps
@9.5
1B
Jump Squat4 Sets
10-25 Reps
@9.5
2A
Kettlebell Clean3 Sets
6-15 Reps
@9.5
2B
Dumbbell Row3 Sets
6-15 Reps
@9.5
3A
Burpee3 Sets
12 Reps
3B
Pallof Press3 Sets
10-20 Reps
Day 4
1A
Chin-Up (Assisted)3 Sets
AMRAP
1B
Skull Crusher3 Sets
5-20 Reps
2A
Bicep Curl (Dumbbell)3 Sets
5-20 Reps
2B
Lateral Raise (Dumbbell)3 Sets
5-20 Reps
3A
Reverse Bicep Curl (Dumbbell)3 Sets
5-20 Reps
3B
Rear Delt Fly (Dumbbell)3 Sets
5-20 Reps
Day 2
1A
Pull-Up (Band)4 Sets
AMRAP
1B
Goblet Squat4 Sets
5-20 Reps
2A
Suitcase Deadlift3 Sets
5-20 Reps
2B
Deficit Push Up3 Sets
AMRAP
3A
Kettlebell Press3 Sets
3-8 Reps
3B
Kettlebell Halo3 Sets
10-20 Reps
Day 3
1A
Dip (Bodyweight)4 Sets
AMRAP
@9.5
1B
Kettlebell Swing4 Sets
10-20 Reps
2A
Romanian Deadlift (Dumbbell)3 Sets
8-20 Reps
2B
Snatch (Kettlebell)3 Sets
3-8 Reps
3A
Lateral Box Jump3 Sets
5 Reps
3B
500m Row3 Sets
2 mins