Athletic Body Builder System
Transform your physique in 12 weeks with a powerful blend of athleticism and bodybuilding—sculpt strength and unleash your potential.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 4 | 4–6 reps | — |
| 2 | Pull-Up (Assisted) | 2 | 8–10 reps | — |
| 3 | Chest Supported Row (Machine) | 3 | 8–10 reps | — |
| 4 | Lat Pulldown (Neutral Grip) | 2 | 10–12 reps | @8 |
| 1 | 10–12 reps | @10 | ||
| 5 | Single Arm Rear Delt Fly (Cable) | 3 | 12–15 reps | @8 |
| 6 | Shrug (Dumbbell) | 3 | 10–12 reps | @9 |
| 7 | Incline Bench Press (Dumbbell) | 2 | 8–10 reps | @8 |
| 8 | Bicep Curl (EZ Bar) | 3 | 10–12 reps | @8 |
| 9 | Tricep Rope Push Down (Cable) | 3 | 10–12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cardio | 1 | 30–40 min | @6 |
| 2 | Stretching | 1 | 15–30 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 4 | 6–8 reps | @8 |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 8–10 reps | @8 |
| 3 | Leg Curl | 3 | 10–12 reps | @8 |
| 4 | Hip Thrust (Machine) | 3 | 8–10 reps | @8 |
| 5 | Standing Calf Raise | 4 | 12–15 reps | @8 |
| 6 | Tibialis Raise | 3 | 15 reps | @8 |
| 7 | Hanging Leg Raise | 3 | 10–15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cardio | 1 | 30–40 min | @6 |
| 2 | Stretching | 1 | 15–30 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 4 | 4–6 reps | @8 |
| 2 | Single Arm Row (Cable) | 3 | 8–10 reps | @8 |
| 3 | Lateral Raise (Dumbbell) | 4 | 12–15 reps | @8 |
| 4 | Rear Delt Fly (Machine) | 3 | 12–15 reps | @8 |
| 5 | Face Pull | 3 | 12–15 reps | @8 |
| 6 | Incline Curl (Dumbbell) | 3 | 10–12 reps | @8 |
| 7 | Skull Crusher (Dumbbell) | 3 | 10–12 reps | @8 |
| 8 | Reverse Curl (Barbell) | 3 | 12–15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Trap Bar Deadlift | 4 | 5–6 reps | @10 |
| 2 | Walking Lunge (Dumbbell) | 3 | 10 reps | @8 |
| 3 | Lying Leg Curl | 3 | 10–12 reps | @8 |
| 4 | Hip Thrust (Machine) | 3 | 8–10 reps | @8 |
| 5 | Seated Calf Raise | 4 | 12–15 reps | @8 |
| 6 | Single Arm Farmer Carry | 3 | 0.6 min | @8 |
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, Athletic Body Builder System 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 70 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.
Athletic Body Builder System is structured around 6 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.
Athletic Body Builder System 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
