Athletic & Sexy Naked

by JumpmanKeg

8 athletes joined

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

Level
Intermediate, Novice
Goal
Athletics, Bodyweight Fitness
Equipment
Garage Gym
Program Length
7 weeks
Time Per Workout
60 minutes
Created
Jul 31, 2024 09:44
Last Edited
Sep 04, 2025 07:04

Summary

Unlock your potential with the **Athletic & Sexy Naked** program, a dynamic 7-week journey designed to sculpt your physique and boost your athletic performance. Committing just 4 days a week, you'll engage in a series of targeted supersets that challenge your entire body, from explosive jump squats to powerful dumbbell rows. Each workout combines strength and conditioning to enhance muscle definition and overall fitness. Get ready to transform your body and embrace a new level of confidence!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

11.4%

Upper Back

9.5%

Front Delts

8.3%

Glutes

8.1%

Triceps

7.1%

Hamstrings

6.9%

Biceps

6.6%

Chest

6.6%

Lats

6.6%

Other

6.4%

Abs

5.5%

Middle Delts

5.5%

Lower Back

4.2%

Rear Delts

2.5%

Olympic

2.1%

Adductors

1.7%

Forearms

0.8%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Incline Bench Press (Dumbbell)

5-20 reps

RPE 9.5

Jump Squat

10-25 reps

RPE 9.5

Kettlebell Clean

6-15 reps

RPE 9.5

Dumbbell Row

6-15 reps

RPE 9.5

Burpee

12 reps

Pallof Press

10-20 reps

Day 1

Incline Bench Press (Dumbbell)

5-20 reps

RPE 9.5

Jump Squat

10-25 reps

RPE 9.5

Kettlebell Clean

6-15 reps

RPE 9.5

Dumbbell Row

6-15 reps

RPE 9.5

Burpee

12 reps

Pallof Press

10-20 reps

Day 1

Incline Bench Press (Dumbbell)

5-20 reps

RPE 9.5

Jump Squat

10-25 reps

RPE 9.5

Kettlebell Clean

6-15 reps

RPE 9.5

Dumbbell Row

6-15 reps

RPE 9.5

Burpee

12 reps

Pallof Press

10-20 reps

Day 1

Incline Bench Press (Dumbbell)

5-20 reps

RPE 9.5

Jump Squat

10-25 reps

RPE 9.5

Kettlebell Clean

6-15 reps

RPE 9.5

Dumbbell Row

6-15 reps

RPE 9.5

Burpee

12 reps

Pallof Press

10-20 reps

Day 1

Incline Bench Press (Dumbbell)

5-20 reps

RPE 9.5

Jump Squat

10-25 reps

RPE 9.5

Kettlebell Clean

6-15 reps

RPE 9.5

Dumbbell Row

6-15 reps

RPE 9.5

Burpee

12 reps

Pallof Press

10-20 reps

Day 1

Incline Bench Press (Dumbbell)

5-20 reps

RPE 9.5

Jump Squat

10-25 reps

RPE 9.5

Kettlebell Clean

6-15 reps

RPE 9.5

Dumbbell Row

6-15 reps

RPE 9.5

Burpee

12 reps

Pallof Press

10-20 reps

Day 1

Incline Bench Press (Dumbbell)

5-20 reps

RPE 9.5

Jump Squat

10-25 reps

RPE 9.5

Kettlebell Clean

6-15 reps

RPE 9.5

Dumbbell Row

6-15 reps

RPE 9.5

Burpee

12 reps

Pallof Press

10-20 reps

Day 2

Pull-Up (Band)

AMRAP

Goblet Squat

5-20 reps

Suitcase Deadlift

5-20 reps

Deficit Push Up

AMRAP

Kettlebell Press

3-8 reps

Kettlebell Halo

10-20 reps

Day 2

Pull-Up (Band)

AMRAP

Goblet Squat

5-20 reps

Suitcase Deadlift

5-20 reps

Deficit Push Up

AMRAP

Kettlebell Press

3-8 reps

Kettlebell Halo

10-20 reps

Day 2

Pull-Up (Band)

AMRAP

Goblet Squat

5-20 reps

Suitcase Deadlift

5-20 reps

Deficit Push Up

AMRAP

Kettlebell Press

3-8 reps

Kettlebell Halo

10-20 reps

Day 2

Pull-Up (Band)

AMRAP

Goblet Squat

5-20 reps

Suitcase Deadlift

5-20 reps

Deficit Push Up

AMRAP

Kettlebell Press

3-8 reps

Kettlebell Halo

10-20 reps

Day 2

Pull-Up (Band)

AMRAP

Goblet Squat

5-20 reps

Suitcase Deadlift

5-20 reps

Deficit Push Up

AMRAP

Kettlebell Press

3-8 reps

Kettlebell Halo

10-20 reps

Day 2

Pull-Up (Band)

AMRAP

Goblet Squat

5-20 reps

Suitcase Deadlift

5-20 reps

Deficit Push Up

AMRAP

Kettlebell Press

3-8 reps

Kettlebell Halo

10-20 reps

Day 2

Pull-Up (Band)

AMRAP

Goblet Squat

5-20 reps

Suitcase Deadlift

5-20 reps

Deficit Push Up

AMRAP

Kettlebell Press

3-8 reps

Kettlebell Halo

10-20 reps

Day 3

Dip (Bodyweight)

AMRAP

RPE 9.5

Kettlebell Swing

10-20 reps

Romanian Deadlift (Dumbbell)

8-20 reps

Snatch (Kettlebell)

3-8 reps

Lateral Box Jump

5 reps

500m Row

2 mins

Day 3

Dip (Bodyweight)

AMRAP

RPE 9.5

Kettlebell Swing

10-20 reps

Romanian Deadlift (Dumbbell)

8-20 reps

Snatch (Kettlebell)

3-8 reps

Lateral Box Jump

5 reps

500m Row

2 mins

Day 3

Dip (Bodyweight)

AMRAP

RPE 9.5

Kettlebell Swing

10-20 reps

Romanian Deadlift (Dumbbell)

8-20 reps

Snatch (Kettlebell)

3-8 reps

Lateral Box Jump

5 reps

500m Row

2 mins

Day 3

Dip (Bodyweight)

AMRAP

RPE 9.5

Kettlebell Swing

10-20 reps

Romanian Deadlift (Dumbbell)

8-20 reps

Snatch (Kettlebell)

3-8 reps

Lateral Box Jump

5 reps

500m Row

2 mins

Day 3

Dip (Bodyweight)

AMRAP

RPE 9.5

Kettlebell Swing

10-20 reps

Romanian Deadlift (Dumbbell)

8-20 reps

Snatch (Kettlebell)

3-8 reps

Lateral Box Jump

5 reps

500m Row

2 mins

Day 3

Dip (Bodyweight)

AMRAP

RPE 9.5

Kettlebell Swing

10-20 reps

Romanian Deadlift (Dumbbell)

8-20 reps

Snatch (Kettlebell)

3-8 reps

Lateral Box Jump

5 reps

500m Row

2 mins

Day 3

Dip (Bodyweight)

AMRAP

RPE 9.5

Kettlebell Swing

10-20 reps

Romanian Deadlift (Dumbbell)

8-20 reps

Snatch (Kettlebell)

3-8 reps

Lateral Box Jump

5 reps

500m Row

2 mins

Day 4

Chin-Up (Assisted)

AMRAP

Skull Crusher

5-20 reps

Bicep Curl (Dumbbell)

5-20 reps

Lateral Raise (Dumbbell)

5-20 reps

Reverse Bicep Curl (Dumbbell)

5-20 reps

Rear Delt Fly (Dumbbell)

5-20 reps

Day 4

Chin-Up (Assisted)

AMRAP

Skull Crusher

5-20 reps

Bicep Curl (Dumbbell)

5-20 reps

Lateral Raise (Dumbbell)

5-20 reps

Reverse Bicep Curl (Dumbbell)

5-20 reps

Rear Delt Fly (Dumbbell)

5-20 reps

Day 4

Chin-Up (Assisted)

AMRAP

Skull Crusher

5-20 reps

Bicep Curl (Dumbbell)

5-20 reps

Lateral Raise (Dumbbell)

5-20 reps

Reverse Bicep Curl (Dumbbell)

5-20 reps

Rear Delt Fly (Dumbbell)

5-20 reps

Day 4

Chin-Up (Assisted)

AMRAP

Skull Crusher

5-20 reps

Bicep Curl (Dumbbell)

5-20 reps

Lateral Raise (Dumbbell)

5-20 reps

Reverse Bicep Curl (Dumbbell)

5-20 reps

Rear Delt Fly (Dumbbell)

5-20 reps

Day 4

Chin-Up (Assisted)

AMRAP

Skull Crusher

5-20 reps

Bicep Curl (Dumbbell)

5-20 reps

Lateral Raise (Dumbbell)

5-20 reps

Reverse Bicep Curl (Dumbbell)

5-20 reps

Rear Delt Fly (Dumbbell)

5-20 reps

Day 4

Chin-Up (Assisted)

AMRAP

Skull Crusher

5-20 reps

Bicep Curl (Dumbbell)

5-20 reps

Lateral Raise (Dumbbell)

5-20 reps

Reverse Bicep Curl (Dumbbell)

5-20 reps

Rear Delt Fly (Dumbbell)

5-20 reps

Day 4

Chin-Up (Assisted)

AMRAP

Skull Crusher

5-20 reps

Bicep Curl (Dumbbell)

5-20 reps

Lateral Raise (Dumbbell)

5-20 reps

Reverse Bicep Curl (Dumbbell)

5-20 reps

Rear Delt Fly (Dumbbell)

5-20 reps

Day 1

Incline Bench Press (Dumbbell)

4 Sets

5-20 Reps

@9.5

Jump Squat

4 Sets

10-25 Reps

@9.5

Kettlebell Clean

3 Sets

6-15 Reps

@9.5

Dumbbell Row

3 Sets

6-15 Reps

@9.5

Burpee

3 Sets

12 Reps

Pallof Press

3 Sets

10-20 Reps

Day 4

Chin-Up (Assisted)

3 Sets

AMRAP

Skull Crusher

3 Sets

5-20 Reps

Bicep Curl (Dumbbell)

3 Sets

5-20 Reps

Lateral Raise (Dumbbell)

3 Sets

5-20 Reps

Reverse Bicep Curl (Dumbbell)

3 Sets

5-20 Reps

Rear Delt Fly (Dumbbell)

3 Sets

5-20 Reps

Day 2

Pull-Up (Band)

4 Sets

AMRAP

Goblet Squat

4 Sets

5-20 Reps

Suitcase Deadlift

3 Sets

5-20 Reps

Deficit Push Up

3 Sets

AMRAP

Kettlebell Press

3 Sets

3-8 Reps

Kettlebell Halo

3 Sets

10-20 Reps

Day 3

Dip (Bodyweight)

4 Sets

AMRAP

@9.5

Kettlebell Swing

4 Sets

10-20 Reps

Romanian Deadlift (Dumbbell)

3 Sets

8-20 Reps

Snatch (Kettlebell)

3 Sets

3-8 Reps

Lateral Box Jump

3 Sets

5 Reps

500m Row

3 Sets

2 mins