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Athletics

by Keanu M.

Program Description

Build raw strength and athleticism.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 26, 2025 12:40
  • Last Edited
    Mar 01, 2025 09:49
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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
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag HIIT
4
3 mins
RPE 7
2
Incline Bench Press (Barbell)
4
3-6 reps
RPE 7
3
Overhead Press (Barbell)
4
3-6 reps
RPE 7
4
Push Up (Weighted)
4
3-6 reps
RPE 7
5A
Plank with Shoulder Taps
3
5-10 reps
RPE 7
5B
Clap Push Up
3
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag HIIT
4
3 mins
RPE 7
2
Incline Bench Press (Barbell)
4
3-6 reps
RPE 7
3
Overhead Press (Barbell)
4
3-6 reps
RPE 7
4
Push Up (Weighted)
4
3-6 reps
RPE 7
5A
Plank with Shoulder Taps
3
5-10 reps
RPE 7
5B
Clap Push Up
3
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag HIIT
4
3 mins
RPE 8
2
Incline Bench Press (Barbell)
4
3-6 reps
RPE 8
3
Overhead Press (Barbell)
4
3-6 reps
RPE 8
4
Push Up (Weighted)
4
3-6 reps
RPE 8
5A
Plank with Shoulder Taps
3
5-10 reps
RPE 8
5B
Clap Push Up
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag HIIT
4
3 mins
RPE 8
2
Incline Bench Press (Barbell)
4
3-6 reps
RPE 8
3
Overhead Press (Barbell)
4
3-6 reps
RPE 8
4
Push Up (Weighted)
4
3-6 reps
RPE 8
5A
Plank with Shoulder Taps
3
5-10 reps
RPE 8
5B
Clap Push Up
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag HIIT
4
3 mins
RPE 9
2
Incline Bench Press (Barbell)
4
3-6 reps
RPE 9
3
Overhead Press (Barbell)
4
3-6 reps
RPE 9
4
Push Up (Weighted)
4
3-6 reps
RPE 9
5A
Plank with Shoulder Taps
3
5-10 reps
RPE 9
5B
Clap Push Up
3
0.5 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag HIIT
4
3 mins
RPE 9
2
Incline Bench Press (Barbell)
4
3-6 reps
RPE 9
3
Overhead Press (Barbell)
4
3-6 reps
RPE 9
4
Push Up (Weighted)
4
3-6 reps
RPE 9
5A
Plank with Shoulder Taps
3
5-10 reps
RPE 9
5B
Clap Push Up
3
0.5 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag HIIT
4
3 mins
RPE 10
2
Incline Bench Press (Barbell)
4
3-6 reps
RPE 10
3
Overhead Press (Barbell)
4
3-6 reps
RPE 10
4
Push Up (Weighted)
4
3-6 reps
RPE 10
5A
Plank with Shoulder Taps
3
5-10 reps
RPE 10
5B
Clap Push Up
3
0.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag HIIT
4
3 mins
RPE 6
2
Incline Bench Press (Barbell)
4
3-6 reps
RPE 6
3
Overhead Press (Barbell)
4
3-6 reps
RPE 6
4
Push Up (Weighted)
4
3-6 reps
RPE 6
5A
Plank with Shoulder Taps
3
5-10 reps
RPE 6
5B
Clap Push Up
3
0.5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag LIIS
4
3 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag LIIS
4
3 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag LIIS
4
3 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag LIIS
4
3 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag LIIS
4
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag LIIS
4
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag LIIS
4
3 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag LIIS
4
3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 7
2
Jump Squat
4
3-6 reps
RPE 7
3
Split Squat Jump
4
3-6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 7
2
Jump Squat
4
3-6 reps
RPE 7
3
Split Squat Jump
4
3-6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 8
2
Jump Squat
4
3-6 reps
RPE 8
3
Split Squat Jump
4
3-6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 8
2
Jump Squat
4
3-6 reps
RPE 8
3
Split Squat Jump
4
3-6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 9
2
Jump Squat
4
3-6 reps
RPE 9
3
Split Squat Jump
4
3-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 9
2
Jump Squat
4
3-6 reps
RPE 9
3
Split Squat Jump
4
3-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 10
2
Jump Squat
4
3-6 reps
RPE 10
3
Split Squat Jump
4
3-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 6
2
Jump Squat
4
3-6 reps
RPE 6
3
Split Squat Jump
4
3-6 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag LIIS
4
3 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag LIIS
4
3 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag LIIS
4
3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag LIIS
4
3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag LIIS
4
3 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag LIIS
4
3 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag LIIS
4
3 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag LIIS
4
3 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag HIIT
4
3.5-5 mins
RPE 7
2
Pull-Up (Weighted)
4
3-6 reps
RPE 7
3
Bent Over Row (Barbell)
4
3-6 reps
RPE 7
4
Face Pull
2
3-6 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag HIIT
4
3.5-5 mins
RPE 7
2
Pull-Up (Weighted)
4
3-6 reps
RPE 7
3
Bent Over Row (Barbell)
4
3-6 reps
RPE 7
4
Face Pull
2
3-6 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag HIIT
4
3.5-5 mins
RPE 8
2
Pull-Up (Weighted)
4
3-6 reps
RPE 8
3
Bent Over Row (Barbell)
4
3-6 reps
RPE 8
4
Face Pull
2
3-6 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag HIIT
4
3.5-5 mins
RPE 8
2
Pull-Up (Weighted)
4
3-6 reps
RPE 8
3
Bent Over Row (Barbell)
4
3-6 reps
RPE 8
4
Face Pull
2
3-6 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag HIIT
4
3.5-5 mins
RPE 9
2
Pull-Up (Weighted)
4
3-6 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-6 reps
RPE 9
4
Face Pull
2
3-6 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag HIIT
4
3.5-5 mins
RPE 9
2
Pull-Up (Weighted)
4
3-6 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-6 reps
RPE 9
4
Face Pull
2
3-6 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag HIIT
4
3.5-5 mins
RPE 10
2
Pull-Up (Weighted)
4
3-6 reps
RPE 10
3
Bent Over Row (Barbell)
4
3-6 reps
RPE 10
4
Face Pull
2
3-6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag HIIT
4
3.5-5 mins
RPE 6
2
Pull-Up (Weighted)
4
3-6 reps
RPE 6
3
Bent Over Row (Barbell)
4
3-6 reps
RPE 6
4
Face Pull
2
3-6 reps
RPE 6
Week 1
1 / 8 Weeks
Day 3
1
Squat (Barbell)
5 Sets
3-6 Reps
@7
2
Jump Squat
4 Sets
3-6 Reps
@7
3
Split Squat Jump
4 Sets
3-6 Reps
@7
Day 5
1
Heavy Bag HIIT
4 Sets
3.5-5 mins
@7
2
Pull-Up (Weighted)
4 Sets
3-6 Reps
@7
3
Bent Over Row (Barbell)
4 Sets
3-6 Reps
@7
4
Face Pull
2 Sets
3-6 Reps
@7
Day 4
1
Heavy Bag LIIS
4 Sets
3 mins
@7
Day 2
1
Heavy Bag LIIS
4 Sets
3 mins
@7
Day 1
1
Heavy Bag HIIT
4 Sets
3 mins
@7
2
Incline Bench Press (Barbell)
4 Sets
3-6 Reps
@7
3
Overhead Press (Barbell)
4 Sets
3-6 Reps
@7
4
Push Up (Weighted)
4 Sets
3-6 Reps
@7
5A
Plank with Shoulder Taps
3 Sets
5-10 Reps
@7
5B
Clap Push Up
3 Sets
0.5 mins
@7