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Base Athletics

by Beefrib
4 athletes joined

Program Description

This program is designed for low impact, off of play training for athletes.

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jan 11, 2024 11:27
  • Last Edited
    Jun 18, 2025 12:02

Summary

**Base Athletics** is a dynamic 6-week program designed to elevate your strength and athleticism with three focused training sessions each week. This program incorporates a blend of barbell, kettlebell, and bodyweight exercises, including power cleans and snatch variations, ensuring a comprehensive approach to building explosive power and functional strength. Perfect for those with access to a garage gym, Base Athletics will challenge your limits and enhance your overall performance. Get ready to push your boundaries and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.8%
Upper Back
12.7%
Lats
10.6%
Glutes
9.5%
Olympic
7.9%
Triceps
7.4%
Chest
7%
Forearms
5.8%
Abs
5.3%
Hamstrings
4.8%
Front Delts
4.6%
Lower Back
3.2%
Biceps
2.8%
Middle Delts
2.6%
Adductors
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 6
2
Skater Squat
3
10 reps
RPE 6.5
3
Cossack Squat
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
RPE 6.5
2
Farmer's Walk (Weighted)
3
1-2 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 6
2
Skater Squat
3
10 reps
RPE 6.5
3
Cossack Squat
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
RPE 6.5
2
Farmer's Walk (Weighted)
3
1-2 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 6
2
Skater Squat
3
10 reps
RPE 6.5
3
Cossack Squat
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
RPE 6.5
2
Farmer's Walk (Weighted)
3
1-2 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
3
3 reps
RPE 6.5
2
Push Up
2
AMRAP
RPE 6.5
3
Inverted Row
2
AMRAP
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
3 reps
RPE 6.5
2
Pull-Up (Weighted)
5
2 reps
RPE 8
3
Dip (Weighted)
5
2 reps
RPE 8
4
Side Plank
3
1-2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
3
3 reps
RPE 6.5
2
Push Up
2
AMRAP
RPE 6.5
3
Inverted Row
2
AMRAP
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
3 reps
RPE 6.5
2
Pull-Up (Weighted)
5
2 reps
RPE 8
3
Dip (Weighted)
5
2 reps
RPE 8
4
Side Plank
3
1-2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
3
3 reps
RPE 6.5
2
Push Up
2
AMRAP
RPE 6.5
3
Inverted Row
2
AMRAP
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
3 reps
RPE 6.5
2
Pull-Up (Weighted)
5
2 reps
RPE 8
3
Dip (Weighted)
5
2 reps
RPE 8
4
Side Plank
3
1-2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
3 reps
RPE 6.5
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
4
Pull-Up (Weighted)
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
RPE 6.5
2
Farmer's Walk (Weighted)
3
1-2 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
3 reps
RPE 6.5
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
4
Pull-Up (Weighted)
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
RPE 6.5
2
Farmer's Walk (Weighted)
3
1-2 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
3 reps
RPE 6.5
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
4
Pull-Up (Weighted)
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
RPE 6.5
2
Farmer's Walk (Weighted)
3
1-2 mins
RPE 6.5
Week 1
1 / 6 Weeks
Day 1
1
Power Clean
3 Sets
3 Reps
@6
2
Skater Squat
3 Sets
10 Reps
@6.5
3
Cossack Squat
3 Sets
10 Reps
@6
Day 2
1
Snatch (Kettlebell)
3 Sets
3 Reps
@6.5
2
Push Up
2 Sets
AMRAP
@6.5
3
Inverted Row
2 Sets
AMRAP
@6.5
Day 3
1
Clean and Press
3 Sets
3 Reps
@6.5
2
Bulgarian Split Squat (Barbell)
3 Sets
8 Reps
@6.5
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@6.5
4
Pull-Up (Weighted)
3 Sets
6 Reps
@7