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Skill Accusition Phase 1

by Amadeo Z.
2 athletes joined

Program Description

**Skill Acquisition Phase 1** is an 8-week program designed to enhance your athletic skills through a structured and progressive training approach. With 24 training sessions, each lasting approximately 70 minutes, this beginner-friendly program focuses on building strength, agility, and coordination using a full gym setup. You'll engage in a variety of exercises targeting all major muscle groups, ensuring a well-rounded fitness foundation. Get ready to elevate your performance and master essential skills with confidence!

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 18, 2025 09:27
  • Last Edited
    Oct 20, 2025 12:10

Summary

Embark on an 8-week journey with the Skill Acquisition Phase 1 program, designed to elevate your strength and technique through focused training. Committing just three days a week, you'll tackle a balanced mix of leg and upper body workouts, incorporating bodyweight, dumbbell, and machine exercises. Each session emphasizes skill development, ensuring you build not only muscle but also functional movement patterns. Get ready to refine your lifts and unlock new levels of performance!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.7%
Glutes
9.9%
Quadriceps
9.5%
Abs
9.1%
Biceps
8.7%
Chest
8.1%
Front Delts
8.1%
Triceps
7.6%
Upper Back
7%
Lats
5.1%
Middle Delts
4.4%
Lower Back
4%
Rear Delts
2.8%
Adductors
2.6%
Forearms
1%
Calves
0.8%
Cardio
0.8%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
1
1
30 reps
40 reps
RPE 7
RPE 7
2A
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
2B
Single Leg Romanian Deadlift
3
10 reps
RPE 7
3
Goblet Squat
3
12 reps
RPE 7
4
Kettlebell Swing
3
20 reps
RPE 7
5
Hip Adductor (Machine)
3
15 reps
-
6
Cardio
1
25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
1
1
30 reps
40 reps
RPE 7
RPE 7
2A
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
2B
Single Leg Romanian Deadlift
3
10 reps
RPE 7
3
Goblet Squat
3
12 reps
RPE 7
4
Kettlebell Swing
3
20 reps
RPE 7
5
Hip Adductor (Machine)
3
15 reps
-
6
Cardio
1
25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
1
1
30 reps
40 reps
RPE 7
RPE 7
2A
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
2B
Single Leg Romanian Deadlift
3
10 reps
RPE 7
3
Goblet Squat
3
12 reps
RPE 7
4
Kettlebell Swing
3
20 reps
RPE 7
5
Hip Adductor (Machine)
3
15 reps
-
6
Cardio
1
25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
1
1
30 reps
40 reps
RPE 7
RPE 7
2A
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
2B
Single Leg Romanian Deadlift
3
10 reps
RPE 7
3
Goblet Squat
3
12 reps
RPE 7
4
Kettlebell Swing
3
20 reps
RPE 7
5
Hip Adductor (Machine)
3
15 reps
-
6
Cardio
1
25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
20 reps
15 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
1
2
10 reps
10 reps
RPE 7
-
4
Box Squat (Barbell)
1
2
8 reps
8 reps
RPE 7
-
5
Safety Bar Squat
1
2
8 reps
8 reps
RPE 7
-
6
Lateral Lunge (Weighted)
1
2
8 reps
8 reps
RPE 7
-
7
Cardio
1
35 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
20 reps
15 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
1
2
10 reps
10 reps
RPE 7
-
4
Box Squat (Barbell)
1
2
8 reps
8 reps
RPE 7
-
5
Safety Bar Squat
1
2
8 reps
8 reps
RPE 7
-
6
Lateral Lunge (Weighted)
1
2
8 reps
8 reps
RPE 7
-
7
Cardio
1
35 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
20 reps
15 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
1
2
10 reps
10 reps
RPE 7
-
4
Box Squat (Barbell)
1
2
8 reps
8 reps
RPE 7
-
5
Safety Bar Squat
1
2
8 reps
8 reps
RPE 7
-
6
Lateral Lunge (Weighted)
1
2
8 reps
8 reps
RPE 7
-
7
Cardio
1
35 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
20 reps
15 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
1
2
10 reps
10 reps
RPE 7
-
4
Box Squat (Barbell)
1
2
8 reps
8 reps
RPE 7
-
5
Safety Bar Squat
1
2
8 reps
8 reps
RPE 7
-
6
Lateral Lunge (Weighted)
1
2
8 reps
8 reps
RPE 7
-
7
Cardio
1
35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8
1B
Landmine Press
1
2
8 reps
10 reps
RPE 7
RPE 8
2A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
2B
Underhand Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 8
3A
Floor Press (Dumbbell)
3
10 reps
RPE 7
3B
Front Raise
3
12 reps
RPE 7
4
Rear Delt Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5A
Arnold Press
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 7.5
5B
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8
1B
Landmine Press
1
2
8 reps
10 reps
RPE 7
RPE 8
2A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
2B
Underhand Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 8
3A
Floor Press (Dumbbell)
3
10 reps
RPE 7
3B
Front Raise
3
12 reps
RPE 7
4
Rear Delt Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5A
Arnold Press
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 7.5
5B
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8
1B
Landmine Press
1
2
8 reps
10 reps
RPE 7
RPE 8
2A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
2B
Underhand Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 8
3A
Floor Press (Dumbbell)
3
10 reps
RPE 7
3B
Front Raise
3
12 reps
RPE 7
4
Rear Delt Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5A
Arnold Press
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 7.5
5B
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8
1B
Landmine Press
1
2
8 reps
10 reps
RPE 7
RPE 8
2A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
2B
Underhand Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 8
3A
Floor Press (Dumbbell)
3
10 reps
RPE 7
3B
Front Raise
3
12 reps
RPE 7
4
Rear Delt Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5A
Arnold Press
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 7.5
5B
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 7
-
2
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 7
-
3
High Row
1
2
10 reps
10 reps
RPE 7
-
4A
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 7
-
4B
Incline Chest Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 7
-
4C
Rear Delt Fly (Dumbbell)
1
2
10 reps
10 reps
RPE 7
-
5
Shoulder Press (Machine)
1
2
10 reps
10 reps
RPE 7
-
6
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 7
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 7
-
2
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 7
-
3
High Row
1
2
10 reps
10 reps
RPE 7
-
4A
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 7
-
4B
Incline Chest Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 7
-
4C
Rear Delt Fly (Dumbbell)
1
2
10 reps
10 reps
RPE 7
-
5
Shoulder Press (Machine)
1
2
10 reps
10 reps
RPE 7
-
6
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 7
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 7
-
2
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 7
-
3
High Row
1
2
10 reps
10 reps
RPE 7
-
4A
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 7
-
4B
Incline Chest Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 7
-
4C
Rear Delt Fly (Dumbbell)
1
2
10 reps
10 reps
RPE 7
-
5
Shoulder Press (Machine)
1
2
10 reps
10 reps
RPE 7
-
6
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 7
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 7
-
2
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 7
-
3
High Row
1
2
10 reps
10 reps
RPE 7
-
4A
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 7
-
4B
Incline Chest Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 7
-
4C
Rear Delt Fly (Dumbbell)
1
2
10 reps
10 reps
RPE 7
-
5
Shoulder Press (Machine)
1
2
10 reps
10 reps
RPE 7
-
6
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 7
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
2
15 reps
15 reps
RPE 8
-
1B
Hyperextension
1
2
15 reps
15 reps
RPE 7
-
2A
Decline Sit Up (Weighted)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
RPE 7.5
-
-
-
-
2B
Leg Curl
1
1
1
1
1
20 reps
15 reps
10 reps
6 reps
4 reps
RPE 7.5
-
-
-
-
3A
Bicep Curl (Cable)
1
3
8 reps
8 reps
RPE 7
-
3B
Close Grip Bench Press (Smith Machine)
1
3
10 reps
10 reps
RPE 7
-
4A
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 8
-
4B
Push Up
1
2
AMRAP
AMRAP
RPE 10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
2
15 reps
15 reps
RPE 8
-
1B
Hyperextension
1
2
15 reps
15 reps
RPE 7
-
2A
Decline Sit Up (Weighted)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
RPE 7.5
-
-
-
-
2B
Leg Curl
1
1
1
1
1
20 reps
15 reps
10 reps
6 reps
4 reps
RPE 7.5
-
-
-
-
3A
Bicep Curl (Cable)
1
3
8 reps
8 reps
RPE 7
-
3B
Close Grip Bench Press (Smith Machine)
1
3
10 reps
10 reps
RPE 7
-
4A
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 8
-
4B
Push Up
1
2
AMRAP
AMRAP
RPE 10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
2
15 reps
15 reps
RPE 8
-
1B
Hyperextension
1
2
15 reps
15 reps
RPE 7
-
2A
Decline Sit Up (Weighted)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
RPE 7.5
-
-
-
-
2B
Leg Curl
1
1
1
1
1
20 reps
15 reps
10 reps
6 reps
4 reps
RPE 7.5
-
-
-
-
3A
Bicep Curl (Cable)
1
3
8 reps
8 reps
RPE 7
-
3B
Close Grip Bench Press (Smith Machine)
1
3
10 reps
10 reps
RPE 7
-
4A
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 8
-
4B
Push Up
1
2
AMRAP
AMRAP
RPE 10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
2
15 reps
15 reps
RPE 8
-
1B
Hyperextension
1
2
15 reps
15 reps
RPE 7
-
2A
Decline Sit Up (Weighted)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
RPE 7.5
-
-
-
-
2B
Leg Curl
1
1
1
1
1
20 reps
15 reps
10 reps
6 reps
4 reps
RPE 7.5
-
-
-
-
3A
Bicep Curl (Cable)
1
3
8 reps
8 reps
RPE 7
-
3B
Close Grip Bench Press (Smith Machine)
1
3
10 reps
10 reps
RPE 7
-
4A
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 8
-
4B
Push Up
1
2
AMRAP
AMRAP
RPE 10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
2
15 reps
15 reps
RPE 8
-
1B
Glute Bridge Hold
1
1
1 mins
1 mins
RPE 6.5
-
2A
Deadlift (Barbell)
1
1
1
1
1
20 reps
15 reps
10 reps
6 reps
4 reps
RPE 7
-
-
-
-
2B
Ab Wheel
1
1
2
1
20 reps
20 reps
15 reps
10 reps
RPE 7
-
-
-
3A
Bayesian Curl
1
2
1
8 reps
8 reps
5 reps
RPE 7
-
-
3B
Single Arm Tricep Extension (Cable)
1
3
10 reps
10 reps
RPE 7
-
4A
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
-
4B
Dip (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
2
15 reps
15 reps
RPE 8
-
1B
Glute Bridge Hold
1
1
1 mins
1 mins
RPE 6.5
-
2A
Deadlift (Barbell)
1
1
1
1
1
20 reps
15 reps
10 reps
6 reps
4 reps
RPE 7
-
-
-
-
2B
Ab Wheel
1
1
2
1
20 reps
20 reps
15 reps
10 reps
RPE 7
-
-
-
3A
Bayesian Curl
1
2
1
8 reps
8 reps
5 reps
RPE 7
-
-
3B
Single Arm Tricep Extension (Cable)
1
3
10 reps
10 reps
RPE 7
-
4A
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
-
4B
Dip (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
2
15 reps
15 reps
RPE 8
-
1B
Glute Bridge Hold
1
1
1 mins
1 mins
RPE 6.5
-
2A
Deadlift (Barbell)
1
1
1
1
1
20 reps
15 reps
10 reps
6 reps
4 reps
RPE 7
-
-
-
-
2B
Ab Wheel
1
1
2
1
20 reps
20 reps
15 reps
10 reps
RPE 7
-
-
-
3A
Bayesian Curl
1
2
1
8 reps
8 reps
5 reps
RPE 7
-
-
3B
Single Arm Tricep Extension (Cable)
1
3
10 reps
10 reps
RPE 7
-
4A
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
-
4B
Dip (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
2
15 reps
15 reps
RPE 8
-
1B
Glute Bridge Hold
1
1
1 mins
1 mins
RPE 6.5
-
2A
Deadlift (Barbell)
1
1
1
1
1
20 reps
15 reps
10 reps
6 reps
4 reps
RPE 7
-
-
-
-
2B
Ab Wheel
1
1
2
1
20 reps
20 reps
15 reps
10 reps
RPE 7
-
-
-
3A
Bayesian Curl
1
2
1
8 reps
8 reps
5 reps
RPE 7
-
-
3B
Single Arm Tricep Extension (Cable)
1
3
10 reps
10 reps
RPE 7
-
4A
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
-
4B
Dip (Bodyweight)
3
AMRAP
-
Week 1
1 / 8 Weeks
Day 1
1
Calf Raise (Bodyweight)
1 Set
1 Set
30 Reps
40 Reps
@7
@7
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7
2B
Single Leg Romanian Deadlift
3 Sets
10 Reps
@7
3
Goblet Squat
3 Sets
12 Reps
@7
4
Kettlebell Swing
3 Sets
20 Reps
@7
5
Hip Adductor (Machine)
3 Sets
15 Reps
-
6
Cardio
1 Set
25 mins
-
Day 2
1A
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
8 Reps
@8
1B
Landmine Press
1 Set
2 Sets
8 Reps
10 Reps
@7
@8
2A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
2B
Underhand Lat Pulldown
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
3A
Floor Press (Dumbbell)
3 Sets
10 Reps
@7
3B
Front Raise
3 Sets
12 Reps
@7
4
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
5A
Arnold Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@7.5
5B
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
Day 3
1A
Hanging Leg Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
-
1B
Hyperextension
1 Set
2 Sets
15 Reps
15 Reps
@7
-
2A
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
25 Reps
20 Reps
15 Reps
10 Reps
@7.5
-
-
-
-
2B
Leg Curl
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
6 Reps
4 Reps
@7.5
-
-
-
-
3A
Bicep Curl (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@7
-
3B
Close Grip Bench Press (Smith Machine)
1 Set
3 Sets
10 Reps
10 Reps
@7
-
4A
Bicep Curl (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
-
4B
Push Up
1 Set
2 Sets
AMRAP
AMRAP
@10
-