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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
    Jun 18, 2025 12:38

Summary

Unleash your potential with Coach Ferg’s ATHLETE-BUILDER, a dynamic 7-week program designed to elevate your strength and performance. Committing to six days a week, you’ll tackle a variety of compound and isolation exercises, including squats, deadlifts, and lunges, all tailored to build muscle and enhance athleticism. This program is perfect for those ready to push their limits and achieve tangible results in both strength and endurance. Equip your garage gym and get ready to transform your fitness journey!
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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
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
4 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.