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Athletic Edge: 4 Day UL
by guapo
1 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 16, 2024 12:37
down_app
Week 1
1 / 8 Weeks
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
6
Jump Rope
3 Sets
1 mins
@7-8
7
Bicycle Crunch
3 Sets
20 Reps
@7
8
Hanging Leg Raise
3 Sets
10-15 Reps
@7-8
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
7
Plank
3 Sets
20 Reps
@7
8
Russian Twist (Dumbbell)
3 Sets
20 Reps
@7-8
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
6
Jump Rope
3 Sets
1 mins
@7-8
7
Bicycle Crunch
3 Sets
20 Reps
@7
8
Hanging Leg Raise
3 Sets
10-15 Reps
@7-8
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
7
Plank
3 Sets
20 Reps
@7
8
Russian Twist (Dumbbell)
3 Sets
20 Reps
@7-8
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
6
Jump Rope
3 Sets
1 mins
@7-8
7
Bicycle Crunch
3 Sets
20 Reps
@7
8
Hanging Leg Raise
3 Sets
10-15 Reps
@7-8
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
7
Plank
3 Sets
20 Reps
@7
8
Russian Twist (Dumbbell)
3 Sets
20 Reps
@7-8
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
6
Jump Rope
3 Sets
1 mins
@7-8
7
Bicycle Crunch
3 Sets
20 Reps
@7
8
Hanging Leg Raise
3 Sets
10-15 Reps
@7-8
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
7
Plank
3 Sets
20 Reps
@7
8
Russian Twist (Dumbbell)
3 Sets
20 Reps
@7-8
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
6
Jump Rope
3 Sets
1 mins
@7-8
7
Bicycle Crunch
3 Sets
20 Reps
@7
8
Hanging Leg Raise
3 Sets
10-15 Reps
@7-8
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
7
Plank
3 Sets
20 Reps
@7
8
Russian Twist (Dumbbell)
3 Sets
20 Reps
@7-8
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
6
Jump Rope
3 Sets
1 mins
@7-8
7
Bicycle Crunch
3 Sets
20 Reps
@7
8
Hanging Leg Raise
3 Sets
10-15 Reps
@7-8
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
7
Plank
3 Sets
20 Reps
@7
8
Russian Twist (Dumbbell)
3 Sets
20 Reps
@7-8
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
6
Jump Rope
3 Sets
1 mins
@7-8
7
Bicycle Crunch
3 Sets
20 Reps
@7
8
Hanging Leg Raise
3 Sets
10-15 Reps
@7-8
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
7
Plank
3 Sets
20 Reps
@7
8
Russian Twist (Dumbbell)
3 Sets
20 Reps
@7-8
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
6
Jump Rope
3 Sets
1 mins
@7-8
7
Bicycle Crunch
3 Sets
20 Reps
@7
8
Hanging Leg Raise
3 Sets
10-15 Reps
@7-8
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
7
Plank
3 Sets
20 Reps
@7
8
Russian Twist (Dumbbell)
3 Sets
20 Reps
@7-8
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