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Skill Accusition Phase 1

by Amadeo Z.
1 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
    Sep 18, 2025 10:33
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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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
-