Beast Athlete (All round training)
Strength, athleticism, and power workout program to become the greatest athlete. For any level of experience
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Squat (Barbell) | 1 | 5 reps | @7 |
| 1 | 5 reps | @7.5 | ||
| 2 | 3 reps | @9 | ||
| 1B | Hang Clean | 1 | 5 reps | @7 |
| 1 | 4 reps | @8 | ||
| 1 | 3 reps | @8.5 | ||
| 1 | 3 reps | @9 | ||
| Superset | ||||
| 2A | Landmine Push Press | 4 | 8 reps | @7 |
| 2B | Landmine Oblique Twist | 4 | 8 reps | @6 |
| Superset | ||||
| 3A | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps | @9 |
| 3B | Barbell Row | 3 | 8 reps | @8 |
| Superset | ||||
| 4A | Tricep Extension (Cable) | 3 | 10 reps | @9 |
| 4B | Bicep Curl (Dumbbell) | 3 | 8 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Foam Roll | 1 | 1 min | — |
| 1B | Banded Ankle Rolls | 3 | 8 reps | — |
| 1 | 0 reps | — | ||
| 1C | 90 90s (Hip Mobility) | 3 | 16 reps | — |
| 1D | Bird Dog | 4 | 8 reps | @6.5 |
| 1 | 0 reps | — | ||
| Superset | ||||
| 2A | Single Leg Drops | 3 | 6 reps | @6 |
| 2B | Weighted Squat Jumps | 3 | 5 reps | @9 |
| 2C | Weighted Pogos | 3 | 10 reps | @7.5 |
| 2D | Weighted Box Step ups(SL) | 3 | 6 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Trap Bar Deadlift | 4 | 5 reps | @8.5 |
| 1B | Romanian Deadlift (Barbell) | 3 | 6 reps | @9 |
| Superset | ||||
| 2A | Box Squat (Barbell) | 4 | 5 reps | @9 |
| 2B | Bulgarian Split Squat To RFE Jumps | 4 | 8 reps | @8.5 |
| Superset | ||||
| 3A | Leg Extension | 3 | 10 reps | @9.5 |
| 3B | Lying Leg Curl | 3 | 10 reps | @9 |
| Superset | ||||
| 4A | Kettlebell Swing | 3 | 8 reps | @8 |
| 4B | Kettlebell Clean and Press | 3 | 6 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Explosive Plyometric Push-up | 3 | 5 reps | @9 |
| 1B | Med Ball Press Into Ground | 3 | 5 reps | @8 |
| Superset | ||||
| 2A | Bench Press (Dumbbell) | 4 | 8 reps | @9 |
| 2B | Pull-Up (Bodyweight) | 3 | 8 reps | @9 |
| Superset | ||||
| 3A | Alternating Dumbbell Curl | 4 | 8 reps | @9 |
| 3B | Wide Grip Pull-Up | 3 | 8 reps | @9 |
| 4 | Front To Lateral Raises | 3 | 8 reps | @7.5 |
| Superset | ||||
| 5A | Chin-Up (Bodyweight) | 2 | 8 reps | @8 |
| 5B | Kettlebell Clean and Press | 3 | 8 reps | @7 |
| Superset | ||||
| 6A | One Arm Overhead Carry with March | 3 | 10 reps | @6.5 |
| 6B | Med Ball Slam | 3 | 6 reps | @8 |
| 7 | Single Arm Farmers Carry | 3 | 1 min | @6.5 |
| Superset | ||||
| 8A | Side To Sides (abs) | 3 | 30 reps | @9 |
| 8B | Hanging Knee Raise | 3 | 15 reps | @9 |
| Superset | ||||
| 9A | Lemon Squeezers | 3 | 15 reps | @9 |
| 9B | Bicycle Kicks | 3 | 40 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Lateral Hurdle Jumps | 3 | 8 reps | @7.5 |
| 1B | Single Leg Lateral Hurdle Jumps | 3 | 8 reps | @6 |
| Superset | ||||
| 2A | Max Lateral Jumps With Medicine Ball | 2 | 5 reps | @9 |
| 2B | Continuous Lateral Bounds | 2 | 5 reps | @9 |
| Superset | ||||
| 3A | Hurdle Shuffle | 2 | 5 reps | @9 |
| 3B | Single Leg Lateral Hops To Sprint | 2 | 1 rep | @9 |
| Superset | ||||
| 4A | Single Leg Depth Drops | 2 | 5 reps | @6 |
| 4B | Shuffle To Sprint | 2 | 1 rep | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Behind Back Barbell Shrug | 3 | 12 reps | @8 |
| 1B | Dumbbell Row | 3 | 8 reps | @9 |
| Superset | ||||
| 2A | Bench Press (Close Grip) | 1 | 8 reps | @8 |
| 2 | 5 reps | @8.5 | ||
| 1 | 3 reps | @9.5 | ||
| 2B | Chest Supported Row (Machine) | 3 | 8 reps | @9 |
| Superset | ||||
| 3A | Front/lateral Chest Supported Delt Raises | 3 | 8 reps | @8 |
| 3B | Overhead Press (Dumbbell) | 3 | 8 reps | @7.5 |
| 4 | Hack Squat | 3 | 8 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Box Squat Jumps | 3 | 6 reps | @9.5 |
| 1B | Depth Drop to Max Jump(On Box) | 3 | 6 reps | @9.5 |
| 1C | Split Squat Jump | 3 | 16 reps | @9.5 |
| 1D | RFE Jumps | 3 | 8 reps | @9 |
| Superset | ||||
| 2A | Bench Press (Barbell) | 2 | 5 reps | @9 |
| 2 | 3 reps | @9 | ||
| 2B | Power Clean | 4 | 4 reps | @8.5 |
| Superset | ||||
| 3A | Seated Shoulder Press (Dumbbell) | 3 | 8 reps | @8.5 |
| 3B | Reverse Lunge (Dumbbell) | 3 | 4 reps | @10 |
| Superset | ||||
| 4A | Incline Bench Press (Dumbbell) | 3 | 8 reps | @9 |
| 4B | Dip (Bodyweight) | 3 | 8 reps | @8 |
| Superset | ||||
| 5A | Med Ball Slam | 4 | 8 reps | @7.5 |
| 5B | Med Ball Press Into Ground | 4 | 8 reps | @8.5 |
| 6 | Chest Fly (Cable) | 3 | 8 reps | @9.5 |
| 7 | Reverse Pec Deck | 3 | 10 reps | @9 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Beast Athlete (All round training) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 80 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.
Beast Athlete (All round training) is structured around 7 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Beast Athlete (All round training) 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
