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Athlete Split
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Program Description
Upper/Lower athletic split developed to gain power, strength, and muscle.
Program Overview
Level
Intermediate
Goal
Athletics, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jul 07, 2024 01:55
Last Edited
Jul 07, 2024 07:14
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Week 1
1 / 12 Weeks
Day 1
1A
Y Raise
1 Set
10 Reps
@9
1B
Around The World
1 Set
10 Reps
@9
2
Bench Press (Barbell)
4 Sets
2-5 Reps
@9
3
Incline Bench Press (Dumbbell)
4 Sets
5-8 Reps
@9
4
Chest Fly (Machine)
3 Sets
8-10 Reps
@9
5
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
6
Tricep Extension (Cable)
3 Sets
8-10 Reps
@9
7
Dip (Weighted)
3 Sets
AMRAP
@10
8
Ab Wheel
3 Sets
10 Reps
@10
9
Leg Kicks
3 Sets
15 Reps
@10
Day 2
1
Power Clean
3 Sets
3-6 Reps
@9
2
Squat (Barbell)
4 Sets
2-5 Reps
@9
3
Single Leg Press
3 Sets
8-10 Reps
@9
4
Hamstring Curl
2 Sets
2 Sets
10-12 Reps
10-100 Reps
@9
@9
5
Seated Row (Cable)
3 Sets
8-10 Reps
@9
6
Lunge (Dumbbell)
3 Sets
10 Reps
@9
7
Box Jump
3 Sets
5 Reps
@9
8
Lateral Box Jump
3 Sets
5 Reps
@9
9
Hammer Curl
3 Sets
8-10 Reps
@9
Day 3
1A
Around The World
1 Set
10 Reps
@9
1B
Y Raise
1 Set
10 Reps
@9
2
Bench Press (Barbell)
4 Sets
2-5 Reps
@9
3
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
@9
4
Rear Delt Fly (Machine)
3 Sets
8-10 Reps
@9
5
Power Shrug
3 Sets
10-20 Reps
@9
6
Skull Crusher (Dumbbell)
3 Sets
8-10 Reps
@9
7A
Plyo Push Ups
3 Sets
10 Reps
@10
7B
Farmer's Walk (Weighted)
3 Sets
AMRAP
@10
8
Ab Wheel
3 Sets
10 Reps
@10
9
Plank
2 Sets
1-2 mins
@10
Day 4
1
Hang Clean
3 Sets
3-6 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
4 Sets
5-8 Reps
@9
3
Leg Extension
3 Sets
10-12 Reps
@9
4
Standing Calf Raise
4 Sets
8-10 Reps
@9
5
Hip Band Stretch
3 Sets
AMRAP
@10
6
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
@9
7
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@10
8
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@9
9
Medicine Ball Floor Throw And Hip Toss
3 Sets
10 Reps
@9
10
Vertical Jump
3 Sets
5 Reps
@10