Full body workout for atheletes

by Landon R.

Program Description

Improve athleticism, build muscle

Program Overview

Level
Intermediate
Goal
Athletics, Muscle
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Apr 10, 2026 02:58
Last Edited
Apr 10, 2026 03:29

Muscle Engagement

Front

Back

MuscleSet

Triceps

13.5%

Abs

13.5%

Front Delts

10.6%

Biceps

8.7%

Upper Back

7.7%

Quadriceps

5.8%

Glutes

5.8%

Hamstrings

5.8%

Chest

5.8%

Lats

5.8%

Middle Delts

5.8%

Calves

3.8%

Forearms

2.9%

Olympic

1.9%

Lower Back

1.9%

Rear Delts

1%

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Hang Clean

2

6-8 reps

-

2

Bulgarian Split Squat (Dumbbell)

2

6-8 reps

-

3

Standing Calf Raise

2

8-10 reps

-

4A

Single Arm Tricep Extension (Cable)

2

8-10 reps

-

4B

Hammer Curl (Dumbbell)

2

8-10 reps

-

5

Incline Bench Press (Dumbbell)

2

6-8 reps

-

6

Pull-Up (Weighted)

2

8-10 reps

-

7

Cable Crunch

2

8-10 reps

-

8

Russian Twist (Dumbbell)

2

10-12 reps

-

Day 2

1

Trap Bar Deadlift

2

6-8 reps

-

2

Leg Curl

2

8-10 reps

-

3

Standing Calf Raise

2

8-10 reps

-

4

Incline Bench Press (Barbell)

2

6-8 reps

-

5

Overhead Press (Barbell)

2

6-8 reps

-

6

Bicep Curl (Barbell)

2

8-10 reps

-

7

Seated Wide-Grip Row (Cable)

2

6-8 reps

-

8

Hanging Knee Raise

2

8-10 reps

-

9

Leg Raise (Captain's Chair)

2

8-10 reps

-

Day 3

1

Dip (Weighted)

2

6-8 reps

-

2

Pull-Up (Weighted)

2

6-8 reps

-

3

Incline Curl (Dumbbell)

2

-

4

JM Press (Smith Machine)

2

-

5

Seated Shoulder Press (Dumbbell)

2

6-8 reps

-

6

Lateral Raise (Dumbbell)

2

8-10 reps

-

7

Cable Crunch

2

8-10 reps

-

8

Hanging Leg Raise

2

10-12 reps

-

Day 1

1

Hang Clean

2 Sets

6-8 Reps

-

2

Bulgarian Split Squat (Dumbbell)

2 Sets

6-8 Reps

-

3

Standing Calf Raise

2 Sets

8-10 Reps

-

4A

Single Arm Tricep Extension (Cable)

2 Sets

8-10 Reps

-

4B

Hammer Curl (Dumbbell)

2 Sets

8-10 Reps

-

5

Incline Bench Press (Dumbbell)

2 Sets

6-8 Reps

-

6

Pull-Up (Weighted)

2 Sets

8-10 Reps

-

7

Cable Crunch

2 Sets

8-10 Reps

-

8

Russian Twist (Dumbbell)

2 Sets

10-12 Reps

-

Day 2

1

Trap Bar Deadlift

2 Sets

6-8 Reps

-

2

Leg Curl

2 Sets

8-10 Reps

-

3

Standing Calf Raise

2 Sets

8-10 Reps

-

4

Incline Bench Press (Barbell)

2 Sets

6-8 Reps

-

5

Overhead Press (Barbell)

2 Sets

6-8 Reps

-

6

Bicep Curl (Barbell)

2 Sets

8-10 Reps

-

7

Seated Wide-Grip Row (Cable)

2 Sets

6-8 Reps

-

8

Hanging Knee Raise

2 Sets

8-10 Reps

-

9

Leg Raise (Captain's Chair)

2 Sets

8-10 Reps

-

Day 3

1

Dip (Weighted)

2 Sets

6-8 Reps

-

2

Pull-Up (Weighted)

2 Sets

6-8 Reps

-

3

Incline Curl (Dumbbell)

2 Sets

-

4

JM Press (Smith Machine)

2 Sets

-

5

Seated Shoulder Press (Dumbbell)

2 Sets

6-8 Reps

-

6

Lateral Raise (Dumbbell)

2 Sets

8-10 Reps

-

7

Cable Crunch

2 Sets

8-10 Reps

-

8

Hanging Leg Raise

2 Sets

10-12 Reps

-