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Athletic Edge: 4 Day UL

by guapo
9 athletes joined

Program Description

Athletic Edge: Power and Performance is a balanced 4-day workout program designed to enhance athleticism, explosiveness, and speed while maintaining muscle mass during a cutting phase. With a mix of strength training, hypertrophy exercises, and plyometric drills, this program targets both upper and lower body, improving overall performance for sports like volleyball and basketball. It includes specific core workouts to boost stability, power, and injury prevention, ensuring comprehensive physical development and a competitive edge.

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 15, 2024 07:34
  • Last Edited
    Jun 18, 2025 08:01

Summary

Unlock your potential with the **Athletic Edge: 4 Day UL** program, a comprehensive 8-week training plan designed for serious lifters. This program focuses on both strength and hypertrophy, utilizing a mix of compound lifts and targeted exercises across four days each week. Expect to engage in dynamic movements like box jumps, deadlifts, and bench presses, all tailored to build muscle and enhance athletic performance. With a full gym setup, you’ll have the tools to push your limits and achieve your fitness goals. Get ready to elevate your training!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.4%
Glutes
11%
Upper Back
11%
Chest
8.8%
Hamstrings
8.3%
Triceps
8.2%
Lats
8%
Front Delts
5.6%
Biceps
5.3%
Abs
3.8%
Other
3.8%
Calves
3.8%
Lower Back
2.7%
Adductors
1.9%
Rear Delts
1.5%
Middle Delts
1%
Forearms
0.5%
Abductors
0.4%
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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
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6-8 reps
RPE 8-9
2
Safety Bar Squat
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7-8
5
Standing Calf Raise
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6-8 reps
RPE 8-9
2
Safety Bar Squat
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7-8
5
Standing Calf Raise
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6-8 reps
RPE 8-9
2
Safety Bar Squat
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7-8
5
Standing Calf Raise
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6-8 reps
RPE 8-9
2
Safety Bar Squat
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7-8
5
Standing Calf Raise
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6-8 reps
RPE 8-9
2
Safety Bar Squat
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7-8
5
Standing Calf Raise
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6-8 reps
RPE 8-9
2
Safety Bar Squat
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7-8
5
Standing Calf Raise
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6-8 reps
RPE 8-9
2
Safety Bar Squat
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7-8
5
Standing Calf Raise
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6-8 reps
RPE 8-9
2
Safety Bar Squat
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7-8
5
Standing Calf Raise
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
5-8 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Pull-Up (Assisted)
3
6-8 reps
RPE 8-9
4
Med Ball Slam
3
10 reps
RPE 7-8
5
Barbell Row
3
8-10 reps
RPE 7-8
6
Face Pull
3
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
5-8 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Pull-Up (Assisted)
3
6-8 reps
RPE 8-9
4
Med Ball Slam
3
10 reps
RPE 7-8
5
Barbell Row
3
8-10 reps
RPE 7-8
6
Face Pull
3
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
5-8 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Pull-Up (Assisted)
3
6-8 reps
RPE 8-9
4
Med Ball Slam
3
10 reps
RPE 7-8
5
Barbell Row
3
8-10 reps
RPE 7-8
6
Face Pull
3
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
5-8 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Pull-Up (Assisted)
3
6-8 reps
RPE 8-9
4
Med Ball Slam
3
10 reps
RPE 7-8
5
Barbell Row
3
8-10 reps
RPE 7-8
6
Face Pull
3
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
5-8 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Pull-Up (Assisted)
3
6-8 reps
RPE 8-9
4
Med Ball Slam
3
10 reps
RPE 7-8
5
Barbell Row
3
8-10 reps
RPE 7-8
6
Face Pull
3
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
5-8 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Pull-Up (Assisted)
3
6-8 reps
RPE 8-9
4
Med Ball Slam
3
10 reps
RPE 7-8
5
Barbell Row
3
8-10 reps
RPE 7-8
6
Face Pull
3
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
5-8 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Pull-Up (Assisted)
3
6-8 reps
RPE 8-9
4
Med Ball Slam
3
10 reps
RPE 7-8
5
Barbell Row
3
8-10 reps
RPE 7-8
6
Face Pull
3
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
5-8 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Pull-Up (Assisted)
3
6-8 reps
RPE 8-9
4
Med Ball Slam
3
10 reps
RPE 7-8
5
Barbell Row
3
8-10 reps
RPE 7-8
6
Face Pull
3
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5-8 reps
RPE 8-9
2
Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 7-8
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-8
5
Hamstring Curl
3
12-15 reps
RPE 7
6
Seated Calf Raise
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5-8 reps
RPE 8-9
2
Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 7-8
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-8
5
Hamstring Curl
3
12-15 reps
RPE 7
6
Seated Calf Raise
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5-8 reps
RPE 8-9
2
Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 7-8
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-8
5
Hamstring Curl
3
12-15 reps
RPE 7
6
Seated Calf Raise
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5-8 reps
RPE 8-9
2
Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 7-8
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-8
5
Hamstring Curl
3
12-15 reps
RPE 7
6
Seated Calf Raise
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5-8 reps
RPE 8-9
2
Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 7-8
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-8
5
Hamstring Curl
3
12-15 reps
RPE 7
6
Seated Calf Raise
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5-8 reps
RPE 8-9
2
Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 7-8
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-8
5
Hamstring Curl
3
12-15 reps
RPE 7
6
Seated Calf Raise
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5-8 reps
RPE 8-9
2
Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 7-8
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-8
5
Hamstring Curl
3
12-15 reps
RPE 7
6
Seated Calf Raise
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5-8 reps
RPE 8-9
2
Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 7-8
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-8
5
Hamstring Curl
3
12-15 reps
RPE 7
6
Seated Calf Raise
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7-8
3
Lat Pulldown
4
8-10 reps
RPE 8
4
Seated Row (Cable)
4
10-12 reps
RPE 7-8
5
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 7-8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7-8
3
Lat Pulldown
4
8-10 reps
RPE 8
4
Seated Row (Cable)
4
10-12 reps
RPE 7-8
5
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 7-8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7-8
3
Lat Pulldown
4
8-10 reps
RPE 8
4
Seated Row (Cable)
4
10-12 reps
RPE 7-8
5
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 7-8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7-8
3
Lat Pulldown
4
8-10 reps
RPE 8
4
Seated Row (Cable)
4
10-12 reps
RPE 7-8
5
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 7-8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7-8
3
Lat Pulldown
4
8-10 reps
RPE 8
4
Seated Row (Cable)
4
10-12 reps
RPE 7-8
5
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 7-8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7-8
3
Lat Pulldown
4
8-10 reps
RPE 8
4
Seated Row (Cable)
4
10-12 reps
RPE 7-8
5
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 7-8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7-8
3
Lat Pulldown
4
8-10 reps
RPE 8
4
Seated Row (Cable)
4
10-12 reps
RPE 7-8
5
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 7-8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7-8
3
Lat Pulldown
4
8-10 reps
RPE 8
4
Seated Row (Cable)
4
10-12 reps
RPE 7-8
5
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 7-8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 7-8
Week 1
1 / 8 Weeks
Day 3
1
Box Jump
3 Sets
5-8 Reps
@8-9
2
Deadlift (Barbell)
3 Sets
6-8 Reps
@8
3
Leg Press
3 Sets
10-12 Reps
@7-8
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7-8
5
Hamstring Curl
3 Sets
12-15 Reps
@7
6
Seated Calf Raise
3 Sets
15-20 Reps
@7
Day 4
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@8
2
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@7-8
3
Lat Pulldown
4 Sets
8-10 Reps
@8
4
Seated Row (Cable)
4 Sets
10-12 Reps
@7-8
5
Bicep Curl (EZ Bar)
4 Sets
10-12 Reps
@7-8
6
Overhead Tricep Extension (Cable)
4 Sets
10-12 Reps
@7-8
Day 1
1
Box Jump
3 Sets
6-8 Reps
@8-9
2
Safety Bar Squat
3 Sets
8-10 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@7-8
4
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@7-8
5
Standing Calf Raise
3 Sets
15-20 Reps
@7
Day 2
1
Push Up
3 Sets
5-8 Reps
@8-9
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@7-8
3
Pull-Up (Assisted)
3 Sets
6-8 Reps
@8-9
4
Med Ball Slam
3 Sets
10 Reps
@7-8
5
Barbell Row
3 Sets
8-10 Reps
@7-8
6
Face Pull
3 Sets
12-15 Reps
@7-8