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Athletic

by Prayash P.

Program Description

Expect to tackle classic lifts like the bench press, squats, and deadlifts, while also incorporating accessory movements to enhance muscle growth and stability. Whether you're aiming for performance gains or aesthetic improvements, this program will push your limits and transform your physique. Get ready to elevate your training and achieve your fitness goals!

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 25, 2025 07:55
  • Last Edited
    Aug 25, 2025 08:13
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Assisted)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Lat Pulldown
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Assisted)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Lat Pulldown
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Assisted)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Lat Pulldown
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Assisted)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Lat Pulldown
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Assisted)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Lat Pulldown
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Assisted)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Lat Pulldown
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Assisted)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Lat Pulldown
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Assisted)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Lat Pulldown
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Assisted)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Lat Pulldown
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Assisted)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Lat Pulldown
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Assisted)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Lat Pulldown
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Assisted)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Lat Pulldown
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Assisted)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Lat Pulldown
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Assisted)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Lat Pulldown
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Assisted)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Lat Pulldown
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Assisted)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Lat Pulldown
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Assisted)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Lat Pulldown
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Assisted)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Lat Pulldown
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Seated Calf Raise
3
-
4
Back Extension (Weighted)
3
-
5
Hip Thrust (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Seated Calf Raise
3
-
4
Back Extension (Weighted)
3
-
5
Hip Thrust (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Seated Calf Raise
3
-
4
Back Extension (Weighted)
3
-
5
Hip Thrust (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Seated Calf Raise
3
-
4
Back Extension (Weighted)
3
-
5
Hip Thrust (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Seated Calf Raise
3
-
4
Back Extension (Weighted)
3
-
5
Hip Thrust (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Seated Calf Raise
3
-
4
Back Extension (Weighted)
3
-
5
Hip Thrust (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Seated Calf Raise
3
-
4
Back Extension (Weighted)
3
-
5
Hip Thrust (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Seated Calf Raise
3
-
4
Back Extension (Weighted)
3
-
5
Hip Thrust (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Seated Calf Raise
3
-
4
Back Extension (Weighted)
3
-
5
Hip Thrust (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Seated Calf Raise
3
-
4
Back Extension (Weighted)
3
-
5
Hip Thrust (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Seated Calf Raise
3
-
4
Back Extension (Weighted)
3
-
5
Hip Thrust (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Seated Calf Raise
3
-
4
Back Extension (Weighted)
3
-
5
Hip Thrust (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Seated Calf Raise
3
-
4
Back Extension (Weighted)
3
-
5
Hip Thrust (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Seated Calf Raise
3
-
4
Back Extension (Weighted)
3
-
5
Hip Thrust (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Seated Calf Raise
3
-
4
Back Extension (Weighted)
3
-
5
Hip Thrust (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Seated Calf Raise
3
-
4
Back Extension (Weighted)
3
-
5
Hip Thrust (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Seated Calf Raise
3
-
4
Back Extension (Weighted)
3
-
5
Hip Thrust (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Curl
3
-
3
Seated Calf Raise
3
-
4
Back Extension (Weighted)
3
-
5
Hip Thrust (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Squat (Barbell)
3
-
4
Overhead Press (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Squat (Barbell)
3
-
4
Overhead Press (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Squat (Barbell)
3
-
4
Overhead Press (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Squat (Barbell)
3
-
4
Overhead Press (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Squat (Barbell)
3
-
4
Overhead Press (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Squat (Barbell)
3
-
4
Overhead Press (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Squat (Barbell)
3
-
4
Overhead Press (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Squat (Barbell)
3
-
4
Overhead Press (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Squat (Barbell)
3
-
4
Overhead Press (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Squat (Barbell)
3
-
4
Overhead Press (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Squat (Barbell)
3
-
4
Overhead Press (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Squat (Barbell)
3
-
4
Overhead Press (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Squat (Barbell)
3
-
4
Overhead Press (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Squat (Barbell)
3
-
4
Overhead Press (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Squat (Barbell)
3
-
4
Overhead Press (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Squat (Barbell)
3
-
4
Overhead Press (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Squat (Barbell)
3
-
4
Overhead Press (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Squat (Barbell)
3
-
4
Overhead Press (Barbell)
3
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Chin-Up (Assisted)
3 Sets
-
3
Bicep Curl (Dumbbell)
3 Sets
-
4
Tricep Pushdown (Cable)
3 Sets
-
5
Lat Pulldown
3 Sets
-
Day 2
1
Squat (Barbell)
3 Sets
-
2
Leg Curl
3 Sets
-
3
Seated Calf Raise
3 Sets
-
4
Back Extension (Weighted)
3 Sets
-
5
Hip Thrust (Barbell)
3 Sets
-
Day 3
1
Bench Press (Barbell)
3 Sets
-
2
Deadlift (Barbell)
3 Sets
-
3
Squat (Barbell)
3 Sets
-
4
Overhead Press (Barbell)
3 Sets
-