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Coach Ferg’s ATHLETE-BUILDER

by Ethan F.
5.0
(1 rating)

Program Description

Get swole while remaining some athletic integrity. Never leave your glory behind WEEK 5 is DELOAD WEEK. WEEK 6 is MAX WEEK (do it in whatever way fits your style best) DISREGARD WEEK 7. Take it as rest or a deload.

Program Overview

  • Level
    Intermediate, Novice, Advanced, Beginner
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding, Olympic Weightlifting
  • Equipment
    Garage Gym
  • Program Length
    7 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 31, 2025 01:43
  • Last Edited
    Apr 05, 2025 06:20
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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
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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
1
Sumo Deadlift (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Hammer Curl
3
20 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Hammer Curl
3
20 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Hammer Curl
3
20 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Hammer Curl
3
20 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5+ reps
65%
2
Seated Row (Cable)
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Hammer Curl
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
20 reps
-
5
Russian Twist (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
20 reps
-
5
Russian Twist (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
20 reps
-
5
Russian Twist (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
20 reps
-
5
Russian Twist (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5+ reps
70%
2
Bicep Curl (Dumbbell)
3
20 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4
Push Up
2
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Lunge (Dumbbell)
3
12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Lunge (Dumbbell)
3
12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Lunge (Dumbbell)
3
12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Lunge (Dumbbell)
3
12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4+ reps
70%
2
Leg Extension
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Hip Adductor (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
4+ reps
2+ reps
1+ reps
75%
85%
95%
2
Split Jerk
1
1
1
3 reps
2 reps
1 reps
70%
80%
90%
3
Clean Pull
1
-
4
Vertical Jump
3
5 reps
-
5
Hammer Curl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
4+ reps
2+ reps
1+ reps
75%
85%
95%
2
Split Jerk
1
1
1
3 reps
2 reps
1 reps
70%
80%
90%
3
Clean Pull
1
-
4
Vertical Jump
3
5 reps
-
5
Hammer Curl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
4+ reps
2+ reps
1+ reps
75%
85%
95%
2
Split Jerk
1
1
1
3 reps
2 reps
1 reps
70%
80%
90%
3
Clean Pull
1
-
4
Vertical Jump
3
5 reps
-
5
Hammer Curl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
4+ reps
2+ reps
1+ reps
75%
85%
95%
2
Split Jerk
1
1
1
3 reps
2 reps
1 reps
70%
80%
90%
3
Clean Pull
1
-
4
Vertical Jump
3
5 reps
-
5
Hammer Curl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3+ reps
70%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Hammer Curl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
-
2
Split Jerk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
20 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Push Up
3
15 reps
-
6
Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
20 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Push Up
3
15 reps
-
6
Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
20 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Push Up
3
15 reps
-
6
Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
20 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Push Up
3
15 reps
-
6
Plank
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
5 reps
3 reps
2 reps
70%
80%
90%
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Nordic Curl
2
10 reps
-
5
Russian Twist (Dumbbell)
2
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
5 reps
3 reps
2 reps
70%
80%
90%
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Nordic Curl
2
10 reps
-
5
Russian Twist (Dumbbell)
2
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
5 reps
3 reps
2 reps
70%
80%
90%
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Nordic Curl
2
10 reps
-
5
Russian Twist (Dumbbell)
2
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
5 reps
3 reps
2 reps
70%
80%
90%
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Nordic Curl
2
10 reps
-
5
Russian Twist (Dumbbell)
2
20 reps
-
Week 1
1 / 7 Weeks
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5+ Reps
3+ Reps
1+ Reps
75%
85%
95%
2
Lunge (Dumbbell)
3 Sets
12 Reps
-
3
Leg Extension
3 Sets
8-12 Reps
-
4
Lying Leg Curl
3 Sets
8-12 Reps
-
5
Plank
1 Set
-
Day 1
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5+ Reps
3+ Reps
1+ Reps
75%
85%
95%
2
Bent Over Row (Dumbbell)
3 Sets
12 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Seated Row (Cable)
3 Sets
12 Reps
-
5
Hammer Curl
3 Sets
20 Reps
-
6
Farmer's Walk (Weighted)
3 Sets
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5+ Reps
3+ Reps
1+ Reps
75%
85%
95%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
3
Dip (Bodyweight)
3 Sets
10 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
20 Reps
-
5
Russian Twist (Dumbbell)
2 Sets
20 Reps
-
Day 4
1
Power Clean
1 Set
1 Set
1 Set
4+ Reps
2+ Reps
1+ Reps
75%
85%
95%
2
Split Jerk
1 Set
1 Set
1 Set
3 Reps
2 Reps
1 Reps
70%
80%
90%
3
Clean Pull
1 Set
-
4
Vertical Jump
3 Sets
5 Reps
-
5
Hammer Curl
3 Sets
20 Reps
-
Day 6
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
70%
80%
90%
2
Leg Extension
3 Sets
12 Reps
-
3
Leg Curl
3 Sets
12 Reps
-
4
Nordic Curl
2 Sets
10 Reps
-
5
Russian Twist (Dumbbell)
2 Sets
20 Reps
-
Day 5
1
Bench Press (Barbell)
3 Sets
8 Reps
70%
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
20 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
5
Push Up
3 Sets
15 Reps
-
6
Plank
1 Set
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Ethan F.Man
3 months ago
3 weeks complete
6 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
Good Program. Small mistakes that are easy fixes. Overall good program.