Futbol Star
Unleash your inner champion with 12 weeks of targeted training to elevate your game and dominate on the pitch.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Step Up To Box With Knee Drive | 2 | 0 reps |
| 2 | Calve Banded Squats | 1 | 0 reps |
| 3 | Good Morning | 1 | 0 reps |
| 4 | Hip Thrust (Barbell) | 3 | 0 reps |
| 5 | Hamstring Curl | 3 | 0 reps |
| 6 | Walking Lunge (Dumbbell) | 3 | 0 reps |
| 7 | Single Leg Romanian Deadlift | 6 | 0 reps |
| 8 | Lateral Banded Walk | 4 | 0 reps |
| 9 | Standing Calf Raise | 3 | 0 reps |
| 10 | Plank With Reach Through | 1 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Ski Jumps Side to Side | 1 | 0 reps |
| 2 | Jumping Lunge | 1 | 0 reps |
| 3 | Squats While Holding Band In Air Like Barbell | 1 | 0 reps |
| 4 | Good Morning (Bodyweight) | 1 | 0 reps |
| 5 | Inchworm | 1 | 0 reps |
| 6 | Mountain Climber | 1 | 0 min |
| 7 | Romanian Deadlift (Barbell) | 3 | 0 reps |
| 8 | Jump Squat | 3 | 0 reps |
| 9 | Standing Pull Cable Toward You (straight, Left, Right) | 3 | 0 reps |
| 10 | Incline Bench Press (Dumbbell) | 3 | 0 reps |
| 11 | Pull-Up (Weighted) | 3 | 0 reps |
| 12 | Decline Sit Up (Weighted) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Full Field Sprint | 5 | 0 min |
| 2 | Suicides | 2 | 0 min |
| 3 | Half Field Sprints | 4 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | World’s Best Stretch Lunges | 1 | 0 reps |
| 2 | Backward Lunge Twist | 1 | 0 reps |
| 3 | Leg Swings | 1 | 0 reps |
| 4 | Front to Side to Back Lunge | 1 | 0 reps |
| 5 | Skipping | 1 | 0 reps |
| 6 | Box Jump | 1 | 0 reps |
| 7 | Bike Warm Up | 1 | 10 min |
| 8 | Bike Intervals | 1 | 6 min |
| 9 | Treadmill | 2 | 0 min |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Futbol Star is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Futbol Star is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Futbol Star is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
