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506

by Hamad A.

Program Description

Peak athleticism

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Bodyweight Fitness, Olympic Weightlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 10, 2026 01:14
  • Last Edited
    Feb 10, 2026 01:54
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.1%
Glutes
15.1%
Abs
9.6%
Front Delts
8.2%
Olympic
6.8%
Triceps
6.8%
Hamstrings
6.8%
Upper Back
6.2%
Lower Back
4.8%
Lats
4.1%
Chest
4.1%
Other
2.7%
Middle Delts
2.7%
Forearms
2.7%
Biceps
2.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
2
10 reps
RPE 8.5
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 8.5
3
Bench Press (Smith Machine)
3
5-8 reps
RPE 8.5
4
Box Squat (Barbell)
3
5-8 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8.5
6
Seated Military Press (Barbell)
2
5-8 reps
RPE 8.5
7A
Back Supported Bicep Curl
3
5-8 reps
RPE 8.5
7B
Hanging Leg Raise
3
AMRAP
RPE 10
8
Farmer's Walk (Weighted)
2
45 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
2
10 reps
RPE 9.5
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 9.5
3
Bench Press (Smith Machine)
3
5-8 reps
RPE 9.5
4
Box Squat (Barbell)
3
5-8 reps
RPE 9.5
5
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9.5
6
Seated Military Press (Barbell)
2
5-8 reps
RPE 9.5
7A
Back Supported Bicep Curl
3
5-8 reps
RPE 9.5
7B
Hanging Leg Raise
3
AMRAP
RPE 10
8
Farmer's Walk (Weighted)
2
45 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
2
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
3
Bench Press (Smith Machine)
3
5-8 reps
RPE 10
4
Box Squat (Barbell)
3
5-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
6
Seated Military Press (Barbell)
2
5-8 reps
RPE 10
7A
Back Supported Bicep Curl
3
5-8 reps
RPE 10
7B
Hanging Leg Raise
3
AMRAP
RPE 10
8
Farmer's Walk (Weighted)
2
45 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
2
10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 8
3
Bench Press (Smith Machine)
3
5-8 reps
RPE 8
4
Box Squat (Barbell)
3
5-8 reps
RPE 8
5
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8
6
Seated Military Press (Barbell)
2
5-8 reps
RPE 8
7A
Back Supported Bicep Curl
3
5-8 reps
RPE 8
7B
Hanging Leg Raise
3
AMRAP
RPE 10
8
Farmer's Walk (Weighted)
2
45 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
4
0.8 mins
RPE 10
2
Power Clean
10
1 reps
80%
3
Lateral Med Ball Slam
2
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
4
0.8 mins
RPE 10
2
Power Clean
10
1 reps
80%
3
Lateral Med Ball Slam
2
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
4
0.8 mins
RPE 10
2
Power Clean
10
1 reps
80%
3
Lateral Med Ball Slam
2
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
4
0.8 mins
RPE 10
2
Power Clean
10
1 reps
80%
3
Lateral Med Ball Slam
2
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
2
10 reps
RPE 8.5
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 8.5
3
Bench Press (Smith Machine)
3
5-8 reps
RPE 8.5
4
Box Squat (Barbell)
3
5-8 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8.5
6
Seated Military Press (Barbell)
2
5-8 reps
RPE 8.5
7A
Back Supported Bicep Curl
3
5-8 reps
RPE 8.5
7B
Hanging Leg Raise
3
AMRAP
RPE 10
8
Farmer's Walk (Weighted)
2
45 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
2
10 reps
RPE 9.5
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 9.5
3
Bench Press (Smith Machine)
3
5-8 reps
RPE 9.5
4
Box Squat (Barbell)
3
5-8 reps
RPE 9.5
5
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9.5
6
Seated Military Press (Barbell)
2
5-8 reps
RPE 9.5
7A
Back Supported Bicep Curl
3
5-8 reps
RPE 9.5
7B
Hanging Leg Raise
3
AMRAP
RPE 10
8
Farmer's Walk (Weighted)
2
45 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
2
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
3
Bench Press (Smith Machine)
3
5-8 reps
RPE 10
4
Box Squat (Barbell)
3
5-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
6
Seated Military Press (Barbell)
2
5-8 reps
RPE 10
7A
Back Supported Bicep Curl
3
5-8 reps
RPE 10
7B
Hanging Leg Raise
3
AMRAP
RPE 10
8
Farmer's Walk (Weighted)
2
45 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
2
10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 8
3
Bench Press (Smith Machine)
3
5-8 reps
RPE 8
4
Box Squat (Barbell)
3
5-8 reps
RPE 8
5
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8
6
Seated Military Press (Barbell)
2
5-8 reps
RPE 8
7A
Back Supported Bicep Curl
3
5-8 reps
RPE 8
7B
Hanging Leg Raise
3
AMRAP
RPE 10
8
Farmer's Walk (Weighted)
2
45 mins
RPE 8
Week 1
1 / 4 Weeks
Day 2
1
Sprint
4 Sets
0.8 mins
@10
2
Power Clean
10 Sets
1 Reps
80%
3
Lateral Med Ball Slam
2 Sets
8 Reps
@8.5
Day 1
1
Pogo Jump
2 Sets
10 Reps
@8.5
2
Wide Grip Lat Pulldown
3 Sets
5-8 Reps
@8.5
3
Bench Press (Smith Machine)
3 Sets
5-8 Reps
@8.5
4
Box Squat (Barbell)
3 Sets
5-8 Reps
@8.5
5
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@8.5
6
Seated Military Press (Barbell)
2 Sets
5-8 Reps
@8.5
7A
Back Supported Bicep Curl
3 Sets
5-8 Reps
@8.5
7B
Hanging Leg Raise
3 Sets
AMRAP
@10
8
Farmer's Walk (Weighted)
2 Sets
45 mins
@8.5
Day 3
1
Pogo Jump
2 Sets
10 Reps
@8.5
2
Wide Grip Lat Pulldown
3 Sets
5-8 Reps
@8.5
3
Bench Press (Smith Machine)
3 Sets
5-8 Reps
@8.5
4
Box Squat (Barbell)
3 Sets
5-8 Reps
@8.5
5
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@8.5
6
Seated Military Press (Barbell)
2 Sets
5-8 Reps
@8.5
7A
Back Supported Bicep Curl
3 Sets
5-8 Reps
@8.5
7B
Hanging Leg Raise
3 Sets
AMRAP
@10
8
Farmer's Walk (Weighted)
2 Sets
45 mins
@8.5