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sprint peak season

by Scott B.

Program Description

Improve speed

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 13, 2025 10:10
  • Last Edited
    Jun 18, 2025 08:28

Summary

Get ready to elevate your performance with the "Sprint Peak Season" program! Over the course of 4 weeks, you'll engage in a high-intensity training regimen, working out 6 days a week to build explosive strength and speed. This program combines Olympic lifts, agility drills, and targeted strength exercises, all designed to maximize your athletic potential. Perfect for those with a garage gym setup, you'll harness the power of barbell and bodyweight movements to push your limits and achieve peak conditioning. Embrace the challenge and sprint toward your goals!
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.3%
Quadriceps
13%
Upper Back
12%
Olympic
10.3%
Hamstrings
8.4%
Lower Back
7.4%
Middle Delts
6.7%
Front Delts
5.1%
Lats
4.6%
Abs
4.4%
Chest
3.3%
Other
3.3%
Adductors
3.1%
Triceps
3.1%
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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
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
2
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
2
Safety Bar Squat
2
1
1
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
3
Neutral Grip Dumbbell Bench Press
2
2
5 reps
5 reps
RPE 5
RPE 7
4
High Pull
4
3 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
2
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
2
Safety Bar Squat
2
1
1
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
3
Neutral Grip Dumbbell Bench Press
2
2
5 reps
5 reps
RPE 5
RPE 7
4
High Pull
4
3 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
2
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 7
RPE 9
2
Safety Bar Squat
3
3 reps
RPE 9
3
Neutral Grip Dumbbell Bench Press
2
2
5 reps
5 reps
RPE 5
RPE 9
4
High Pull
4
3 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
2
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
2
Safety Bar Squat
2
1
1
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
3
Neutral Grip Dumbbell Bench Press
2
2
5 reps
5 reps
RPE 5
RPE 7
4
High Pull
4
3 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint Starts 10 Yards
1
1
2
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 9
2
Box Jump
4
1 reps
RPE 10
3
Hang Power Clean
2
1
1
2 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 9
4
Hang Power Clean And Press
1
2
2
1 reps
2 reps
1 reps
RPE 5
RPE 5
RPE 8
5
Ecentric Focused Squat
1
2
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 5
6
Nordic Curl
2
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint Starts 10 Yards
1
1
2
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 9
2
Box Jump
4
1 reps
RPE 10
3
Hang Power Clean
2
1
1
2 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 9
4
Hang Power Clean And Press
1
2
2
1 reps
2 reps
1 reps
RPE 5
RPE 5
RPE 8
5
Ecentric Focused Squat
1
2
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 5
6
Nordic Curl
2
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint Starts 10 Yards
3
1 reps
RPE 9
2
Box Jump
4
1 reps
RPE 10
3
Hang Power Clean
2
1
1
2 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 9
4
Hang Power Clean And Press
1
2
2
1 reps
2 reps
1 reps
RPE 5
RPE 9
RPE 9
5
Ecentric Focused Squat
1
2
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 5
6
Nordic Curl
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint Starts 10 Yards
1
1
2
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 9
2
Box Jump
4
1 reps
RPE 10
3
Hang Power Clean
2
1
1
2 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 9
4
Hang Power Clean And Press
1
2
2
1 reps
2 reps
1 reps
RPE 5
RPE 5
RPE 8
5
Ecentric Focused Squat
1
2
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 5
6
Nordic Curl
2
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Agility Drills
1
5 reps
RPE 7
2
A Skips
2
5 reps
RPE 6
3
Straight Leg Bounds
3
3 reps
RPE 5
4
Shot Pot Throws
1
1
2
1 reps
1 reps
2 reps
RPE 6
RPE 7
RPE 8
5
Football Bar Press
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
6
Trap Bar Deadlift
4
3 reps
RPE 7
7
High Pull
3
3 reps
RPE 7
8
Sled Sprints
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Agility Drills
1
5 reps
RPE 7
2
A Skips
2
5 reps
RPE 6
3
Straight Leg Bounds
3
3 reps
RPE 5
4
Shot Pot Throws
1
1
2
1 reps
1 reps
2 reps
RPE 6
RPE 7
RPE 8
5
Football Bar Press
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
6
Trap Bar Deadlift
4
3 reps
RPE 7
7
High Pull
3
3 reps
RPE 7
8
Sled Sprints
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Agility Drills
1
5 reps
RPE 7
2
A Skips
2
5 reps
RPE 6
3
Straight Leg Bounds
3
3 reps
RPE 5
4
Shot Pot Throws
1
1
2
1 reps
1 reps
2 reps
RPE 6
RPE 7
RPE 8
5
Football Bar Press
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
6
Trap Bar Deadlift
4
3 reps
RPE 7
7
High Pull
3
3 reps
RPE 7
8
Sled Sprints
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Agility Drills
1
5 reps
RPE 7
2
A Skips
2
5 reps
RPE 6
3
Straight Leg Bounds
3
3 reps
RPE 5
4
Shot Pot Throws
1
1
2
1 reps
1 reps
2 reps
RPE 6
RPE 7
RPE 8
5
Football Bar Press
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
6
Trap Bar Deadlift
4
3 reps
RPE 7
7
High Pull
3
3 reps
RPE 7
8
Sled Sprints
3
1 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint Starts 10 Yards
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
2
Flying 20s
1
1
1 reps
1 reps
RPE 6
RPE 8
3
Safety Bar Squat
1
2
3 reps
3 reps
RPE 5
RPE 8
4
Football Bar Press
1
2
3 reps
3 reps
RPE 7
RPE 8
5
Inverted Rack Row
3
10 reps
RPE 7
6
Snatch Grip High Pull
3
3 reps
RPE 7
7
Ankle Rocker Hold
3
30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint Starts 10 Yards
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
2
Flying 20s
1
1
1 reps
1 reps
RPE 6
RPE 8
3
Safety Bar Squat
1
2
3 reps
3 reps
RPE 5
RPE 8
4
Football Bar Press
1
2
3 reps
3 reps
RPE 7
RPE 8
5
Inverted Rack Row
3
10 reps
RPE 7
6
Snatch Grip High Pull
3
3 reps
RPE 7
7
Ankle Rocker Hold
3
30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint Starts 10 Yards
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
2
Flying 20s
1
1
1 reps
1 reps
RPE 6
RPE 8
3
Safety Bar Squat
1
2
3 reps
3 reps
RPE 5
RPE 8
4
Football Bar Press
1
2
3 reps
3 reps
RPE 7
RPE 8
5
Inverted Rack Row
3
10 reps
RPE 7
6
Snatch Grip High Pull
3
3 reps
RPE 7
7
Ankle Rocker Hold
3
30 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backward Treadmill Walking
1
30 reps
RPE 6
2
A Skip
1
4 reps
RPE 6
3
Straight Leg Bounds
1
2 reps
RPE 6
4
Single Leg Bounding
1
3 reps
-
5
Broad Jump Standing
1
3 reps
RPE 7
6
Hang Power Clean
2
4
1 reps
1 reps
RPE 6
RPE 8
7
Ecentric Focused Squat
3
1
3 reps
3 reps
RPE 8
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backward Treadmill Walking
1
30 reps
RPE 6
2
A Skip
1
4 reps
RPE 6
3
Straight Leg Bounds
1
2 reps
RPE 6
4
Single Leg Bounding
1
3 reps
-
5
Broad Jump Standing
1
3 reps
RPE 7
6
Hang Power Clean
2
4
1 reps
1 reps
RPE 6
RPE 8
7
Ecentric Focused Squat
3
1
3 reps
3 reps
RPE 8
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backward Treadmill Walking
1
30 reps
RPE 6
2
A Skip
1
4 reps
RPE 6
3
Straight Leg Bounds
1
2 reps
RPE 6
4
Single Leg Bounding
1
3 reps
-
5
Broad Jump Standing
1
3 reps
RPE 7
6
Hang Power Clean
2
4
1 reps
1 reps
RPE 6
RPE 8
7
Ecentric Focused Squat
3
1
3 reps
3 reps
RPE 8
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
General Warm Up
1
10 reps
-
2
Front Squat (Paused)
3
5 reps
RPE 7
3
Banded Trap Bar Dead Lift
3
3 reps
RPE 8
4
Overhead Press (Barbell)
3
6 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
General Warm Up
1
10 reps
-
2
Front Squat (Paused)
3
5 reps
RPE 7
3
Banded Trap Bar Dead Lift
3
3 reps
RPE 8
4
Overhead Press (Barbell)
3
6 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
General Warm Up
1
10 reps
-
2
Front Squat (Paused)
3
5 reps
RPE 9
3
Banded Trap Bar Dead Lift
3
3 reps
RPE 8
4
Overhead Press (Barbell)
3
6 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Hang Snatch
2 Sets
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@6
@7
@8
2
Safety Bar Squat
2 Sets
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@6
@7
@8
3
Neutral Grip Dumbbell Bench Press
2 Sets
2 Sets
5 Reps
5 Reps
@5
@7
4
High Pull
4 Sets
3 Reps
@7
Day 2
1
Sprint Starts 10 Yards
1 Set
1 Set
2 Sets
1 Reps
1 Reps
1 Reps
@6
@8
@9
2
Box Jump
4 Sets
1 Reps
@10
3
Hang Power Clean
2 Sets
1 Set
1 Set
2 Reps
1 Reps
1 Reps
@6
@8
@9
4
Hang Power Clean And Press
1 Set
2 Sets
2 Sets
1 Reps
2 Reps
1 Reps
@5
@5
@8
5
Ecentric Focused Squat
1 Set
2 Sets
1 Set
3 Reps
3 Reps
3 Reps
@7
@8
@5
6
Nordic Curl
2 Sets
6 Reps
@7
Day 3
1
Agility Drills
1 Set
5 Reps
@7
2
A Skips
2 Sets
5 Reps
@6
3
Straight Leg Bounds
3 Sets
3 Reps
@5
4
Shot Pot Throws
1 Set
1 Set
2 Sets
1 Reps
1 Reps
2 Reps
@6
@7
@8
5
Football Bar Press
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@7
@8
6
Trap Bar Deadlift
4 Sets
3 Reps
@7
7
High Pull
3 Sets
3 Reps
@7
8
Sled Sprints
3 Sets
1 Reps
@7
Day 4
1
Sprint Starts 10 Yards
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@6
@7
@8
2
Flying 20s
1 Set
1 Set
1 Reps
1 Reps
@6
@8
3
Safety Bar Squat
1 Set
2 Sets
3 Reps
3 Reps
@5
@8
4
Football Bar Press
1 Set
2 Sets
3 Reps
3 Reps
@7
@8
5
Inverted Rack Row
3 Sets
10 Reps
@7
6
Snatch Grip High Pull
3 Sets
3 Reps
@7
7
Ankle Rocker Hold
3 Sets
30 Reps
@8
Day 5
1
Backward Treadmill Walking
1 Set
30 Reps
@6
2
A Skip
1 Set
4 Reps
@6
3
Straight Leg Bounds
1 Set
2 Reps
@6
4
Single Leg Bounding
1 Set
3 Reps
-
5
Broad Jump Standing
1 Set
3 Reps
@7
6
Hang Power Clean
2 Sets
4 Sets
1 Reps
1 Reps
@6
@8
7
Ecentric Focused Squat
3 Sets
1 Set
3 Reps
3 Reps
@8
@5
Day 6
1
General Warm Up
1 Set
10 Reps
-
2
Front Squat (Paused)
3 Sets
5 Reps
@7
3
Banded Trap Bar Dead Lift
3 Sets
3 Reps
@8
4
Overhead Press (Barbell)
3 Sets
6 Reps
@8