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BoostcampPNG

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
    Apr 02, 2025 11:36

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.2%
Chest
9.5%
Glutes
9%
Front Delts
9%
Triceps
9%
Upper Back
7.9%
Full-Body
6.9%
Other
6.9%
Hamstrings
6.7%
Lats
6.2%
Abs
5.5%
Adductors
4.5%
Middle Delts
3.5%
Biceps
2.8%
Rear Delts
1.4%
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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
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