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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!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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