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Athletic & Sexy Naked

by JumpmanKeg
7 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
    Jun 18, 2025 12:48

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!
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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
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 Squat
4 Sets
10-25 Reps
@9.5
2A
Kettlebell Clean
3 Sets
6-15 Reps
@9.5
2B
Dumbbell Row
3 Sets
6-15 Reps
@9.5
3A
Burpee
3 Sets
12 Reps
-
3B
Pallof Press
3 Sets
10-20 Reps
-
Day 4
1A
Chin-Up (Assisted)
3 Sets
AMRAP
-
1B
Skull Crusher
3 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 Squat
4 Sets
5-20 Reps
-
2A
Suitcase Deadlift
3 Sets
5-20 Reps
-
2B
Deficit Push Up
3 Sets
AMRAP
-
3A
Kettlebell Press
3 Sets
3-8 Reps
-
3B
Kettlebell Halo
3 Sets
10-20 Reps
-
Day 3
1A
Dip (Bodyweight)
4 Sets
AMRAP
@9.5
1B
Kettlebell Swing
4 Sets
10-20 Reps
-
2A
Romanian Deadlift (Dumbbell)
3 Sets
8-20 Reps
-
2B
Snatch (Kettlebell)
3 Sets
3-8 Reps
-
3A
Lateral Box Jump
3 Sets
5 Reps
-
3B
500m Row
3 Sets
2 mins
-