45+ Athletic Power

by levent basar

Program Description

To improve 45+ persons athletic performance, core stability and protect knuckles healthy.

Program Overview

Level
Beginner, Novice, Intermediate, Advanced
Goal
Athletics
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
30 minutes
Created
Dec 24, 2025 07:38
Last Edited
Dec 24, 2025 08:12

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

19.7%

Glutes

15.7%

Abs

10.6%

Hamstrings

9.9%

Front Delts

8.4%

Upper Back

6.6%

Lats

6.6%

Lower Back

5.8%

Olympic

5.8%

Triceps

4.4%

Chest

2.2%

Middle Delts

2.2%

Biceps

2.2%

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Front Squat (Barbell)

3

5 reps

-

2

Bench Press (Barbell)

3

5 reps

-

3

Barbell Row

3

5 reps

-

4

Kettlebell Swing

3

15 reps

-

5

Landmine Twist

3

8 reps

-

Day 1

1

Front Squat (Barbell)

3

5 reps

-

2

Bench Press (Barbell)

3

5 reps

-

3

Barbell Row

3

5 reps

-

4

Kettlebell Swing

3

15 reps

-

5

Landmine Twist

3

8 reps

-

Day 1

1

Front Squat (Barbell)

3

5 reps

-

2

Bench Press (Barbell)

3

5 reps

-

3

Barbell Row

3

5 reps

-

4

Kettlebell Swing

3

15 reps

-

5

Landmine Twist

3

8 reps

-

Day 1

1

Front Squat (Barbell)

3

5 reps

-

2

Bench Press (Barbell)

3

5 reps

-

3

Barbell Row

3

5 reps

-

4

Kettlebell Swing

3

15 reps

-

5

Landmine Twist

3

8 reps

-

Day 2

1

Power Clean

5

3 reps

-

2

Overhead Press (Barbell)

3

5 reps

-

3

Trap Bar Deadlift

2

5 reps

-

4

Chin-Up (Bodyweight)

3

-

5

Kettlebell Swing

3

10 reps

RPE 10

Day 2

1

Power Clean

5

3 reps

-

2

Overhead Press (Barbell)

3

5 reps

-

3

Trap Bar Deadlift

2

5 reps

-

4

Chin-Up (Bodyweight)

3

-

5

Kettlebell Swing

3

10 reps

RPE 10

Day 2

1

Power Clean

5

3 reps

-

2

Overhead Press (Barbell)

3

5 reps

-

3

Trap Bar Deadlift

2

5 reps

-

4

Chin-Up (Bodyweight)

3

-

5

Kettlebell Swing

3

10 reps

RPE 10

Day 2

1

Power Clean

5

3 reps

-

2

Overhead Press (Barbell)

3

5 reps

-

3

Trap Bar Deadlift

2

5 reps

-

4

Chin-Up (Bodyweight)

3

-

5

Kettlebell Swing

3

10 reps

RPE 10

Day 3

1

Front Squat (Barbell)

3

5 reps

-

2

Chin-Up (Bodyweight)

3

10 reps

-

3

Power Clean

3

2 reps

-

4

Kettlebell Swing

5

10 reps

-

5

Landmine Twist

5

5 reps

-

Day 3

1

Front Squat (Barbell)

3

5 reps

-

2

Chin-Up (Bodyweight)

3

10 reps

-

3

Power Clean

3

2 reps

-

4

Kettlebell Swing

5

10 reps

-

5

Landmine Twist

5

5 reps

-

Day 3

1

Front Squat (Barbell)

3

5 reps

-

2

Chin-Up (Bodyweight)

3

10 reps

-

3

Power Clean

3

2 reps

-

4

Kettlebell Swing

5

10 reps

-

5

Landmine Twist

5

5 reps

-

Day 3

1

Front Squat (Barbell)

3

5 reps

-

2

Chin-Up (Bodyweight)

3

10 reps

-

3

Power Clean

3

2 reps

-

4

Kettlebell Swing

5

10 reps

-

5

Landmine Twist

5

5 reps

-

Day 1

1

Front Squat (Barbell)

3 Sets

5 Reps

-

2

Bench Press (Barbell)

3 Sets

5 Reps

-

3

Barbell Row

3 Sets

5 Reps

-

4

Kettlebell Swing

3 Sets

15 Reps

-

5

Landmine Twist

3 Sets

8 Reps

-

Day 2

1

Power Clean

5 Sets

3 Reps

-

2

Overhead Press (Barbell)

3 Sets

5 Reps

-

3

Trap Bar Deadlift

2 Sets

5 Reps

-

4

Chin-Up (Bodyweight)

3 Sets

-

5

Kettlebell Swing

3 Sets

10 Reps

@10

Day 3

1

Front Squat (Barbell)

3 Sets

5 Reps

-

2

Chin-Up (Bodyweight)

3 Sets

10 Reps

-

3

Power Clean

3 Sets

2 Reps

-

4

Kettlebell Swing

5 Sets

10 Reps

-

5

Landmine Twist

5 Sets

5 Reps

-