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BoostcampPNG

WHS Fieldhouse Athlete Training

by John B.

Program Description

To make you a better athlete

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 15, 2025 02:58
  • Last Edited
    Dec 15, 2025 07:16
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.4%
Quadriceps
13%
Hamstrings
12.7%
Triceps
8.6%
Front Delts
8.6%
Abs
7.4%
Chest
5.9%
Upper Back
4.3%
Lower Back
3.5%
Middle Delts
3.5%
Forearms
3.1%
Lats
2.9%
Adductors
2.9%
Biceps
2.8%
Rear Delts
2.7%
Calves
1.8%
Other
1.8%
Olympic
1.2%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Nordic Curl
3
10 reps
RPE 7
3
Pendlay Row
3
10 reps
RPE 7
4A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Nordic Curl
3
10 reps
RPE 7
3
Pendlay Row
3
10 reps
RPE 7
4A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Nordic Curl
3
10 reps
RPE 7
3
Pendlay Row
3
10 reps
RPE 7
4A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Nordic Curl
3
10 reps
RPE 7
3
Pendlay Row
3
10 reps
RPE 7
4A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Nordic Curl
3
10 reps
RPE 7
3
Pendlay Row
3
10 reps
RPE 7
4A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Nordic Curl
3
10 reps
RPE 7
3
Pendlay Row
3
10 reps
RPE 7
4A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Glute-Ham Raise
3
10 reps
RPE 7
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 7
5A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Pull-Up (Bodyweight)
3
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Glute-Ham Raise
3
10 reps
RPE 7
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 7
5A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Pull-Up (Bodyweight)
3
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Glute-Ham Raise
3
10 reps
RPE 7
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 7
5A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Pull-Up (Bodyweight)
3
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Glute-Ham Raise
3
10 reps
RPE 7
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 7
5A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Pull-Up (Bodyweight)
3
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Glute-Ham Raise
3
10 reps
RPE 7
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 7
5A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Pull-Up (Bodyweight)
3
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Glute-Ham Raise
3
10 reps
RPE 7
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 7
5A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Pull-Up (Bodyweight)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3B
Skull Crusher (Barbell)
3
12 reps
RPE 7
4A
Wrist Curls
3
20 reps
RPE 9
4B
Farmer's Walk (Weighted)
3
1 mins
RPE 9
5
Push Up
1
AMRAP
RPE 9
6
Dip (Bodyweight)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3B
Skull Crusher (Barbell)
3
12 reps
RPE 7
4A
Wrist Curls
3
20 reps
RPE 9
4B
Farmer's Walk (Weighted)
3
1 mins
RPE 9
5
Push Up
1
AMRAP
RPE 9
6
Dip (Bodyweight)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3B
Skull Crusher (Barbell)
3
12 reps
RPE 7
4A
Wrist Curls
3
20 reps
RPE 9
4B
Farmer's Walk (Weighted)
3
1 mins
RPE 9
5
Push Up
1
AMRAP
RPE 9
6
Dip (Bodyweight)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3B
Skull Crusher (Barbell)
3
12 reps
RPE 7
4A
Wrist Curls
3
20 reps
RPE 9
4B
Farmer's Walk (Weighted)
3
1 mins
RPE 9
5
Push Up
1
AMRAP
RPE 9
6
Dip (Bodyweight)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3B
Skull Crusher (Barbell)
3
12 reps
RPE 7
4A
Wrist Curls
3
20 reps
RPE 9
4B
Farmer's Walk (Weighted)
3
1 mins
RPE 9
5
Push Up
1
AMRAP
RPE 9
6
Dip (Bodyweight)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3B
Skull Crusher (Barbell)
3
12 reps
RPE 7
4A
Wrist Curls
3
20 reps
RPE 9
4B
Farmer's Walk (Weighted)
3
1 mins
RPE 9
5
Push Up
1
AMRAP
RPE 9
6
Dip (Bodyweight)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Power Clean
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4B
Dip (Bodyweight)
1
-
5
Push Up
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Power Clean
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4B
Dip (Bodyweight)
1
-
5
Push Up
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Power Clean
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4B
Dip (Bodyweight)
1
-
5
Push Up
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Power Clean
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4B
Dip (Bodyweight)
1
-
5
Push Up
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Power Clean
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4B
Dip (Bodyweight)
1
-
5
Push Up
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Power Clean
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4B
Dip (Bodyweight)
1
-
5
Push Up
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
3
Hip Thrust (Barbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
25 reps
RPE 7
5
Jump Rope
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
3
Hip Thrust (Barbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
25 reps
RPE 7
5
Jump Rope
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
3
Hip Thrust (Barbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
25 reps
RPE 7
5
Jump Rope
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
3
Hip Thrust (Barbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
25 reps
RPE 7
5
Jump Rope
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
3
Hip Thrust (Barbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
25 reps
RPE 7
5
Jump Rope
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
3
Hip Thrust (Barbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
25 reps
RPE 7
5
Jump Rope
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
3
Step-Up (Weighted)
3
10 reps
RPE 7
4
Seated Calf Raise
3
10 reps
RPE 7
5
Jump Rope
3
50 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
3
Step-Up (Weighted)
3
10 reps
RPE 7
4
Seated Calf Raise
3
10 reps
RPE 7
5
Jump Rope
3
50 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
3
Step-Up (Weighted)
3
10 reps
RPE 7
4
Seated Calf Raise
3
10 reps
RPE 7
5
Jump Rope
3
50 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
3
Step-Up (Weighted)
3
10 reps
RPE 7
4
Seated Calf Raise
3
10 reps
RPE 7
5
Jump Rope
3
50 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
3
Step-Up (Weighted)
3
10 reps
RPE 7
4
Seated Calf Raise
3
10 reps
RPE 7
5
Jump Rope
3
50 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
3
Step-Up (Weighted)
3
10 reps
RPE 7
4
Seated Calf Raise
3
10 reps
RPE 7
5
Jump Rope
3
50 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
2 Sets
1 Set
3 Sets
8 Reps
5 Reps
3 Reps
1 Reps
65%
75%
80%
90%
2
Nordic Curl
3 Sets
10 Reps
@7
3
Pendlay Row
3 Sets
10 Reps
@7
4A
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@7
4B
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
5
Pull-Up (Bodyweight)
1 Set
AMRAP
@9
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
3 Sets
8 Reps
5 Reps
3 Reps
1 Reps
65%
75%
80%
90%
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
3A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
3B
Skull Crusher (Barbell)
3 Sets
12 Reps
@7
4A
Wrist Curls
3 Sets
20 Reps
@9
4B
Farmer's Walk (Weighted)
3 Sets
1 mins
@9
5
Push Up
1 Set
AMRAP
@9
6
Dip (Bodyweight)
1 Set
AMRAP
@9
Day 3
1
Squat (Barbell)
1 Set
2 Sets
1 Set
3 Sets
8 Reps
5 Reps
3 Reps
1 Reps
65%
75%
80%
90%
2
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@7
3
Hip Thrust (Barbell)
3 Sets
10 Reps
@7
4
Standing Calf Raise
3 Sets
25 Reps
@7
5
Jump Rope
3 Sets
1 mins
@7