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BoostcampPNG

emmett's athleticism journy (1)

by Jude C.

Program Description

athletics

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 29, 2025 12:37
  • Last Edited
    Nov 29, 2025 12:48
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.2%
Triceps
13.8%
Glutes
11.5%
Front Delts
10.8%
Hamstrings
9.6%
Chest
6.9%
Abs
6.6%
Lower Back
5.9%
Middle Delts
3.9%
Upper Back
3.9%
Lats
3.9%
Other
2%
Biceps
1.5%
Calves
1%
Adductors
0.7%
Forearms
0.7%
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jump
4
1-4 reps
-
2A
Front Squat (Barbell)
4
3-10 reps
-
2B
Hanging Leg Raise
4
10-20 reps
-
3A
Romanian Deadlift (Barbell)
4
3-10 reps
-
3B
Back Extension (Weighted)
4
10-20 reps
-
4
Walking Lunge (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jump
4
1-4 reps
-
2A
Front Squat (Barbell)
4
3-10 reps
-
2B
Hanging Leg Raise
4
10-20 reps
-
3A
Romanian Deadlift (Barbell)
4
3-10 reps
-
3B
Back Extension (Weighted)
4
10-20 reps
-
4
Walking Lunge (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jump
4
1-4 reps
-
2A
Front Squat (Barbell)
4
3-10 reps
-
2B
Hanging Leg Raise
4
10-20 reps
-
3A
Romanian Deadlift (Barbell)
4
3-10 reps
-
3B
Back Extension (Weighted)
4
10-20 reps
-
4
Walking Lunge (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jump
4
1-4 reps
-
2A
Front Squat (Barbell)
4
3-10 reps
-
2B
Hanging Leg Raise
4
10-20 reps
-
3A
Romanian Deadlift (Barbell)
4
3-10 reps
-
3B
Back Extension (Weighted)
4
10-20 reps
-
4
Walking Lunge (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jump
4
1-4 reps
-
2A
Front Squat (Barbell)
4
3-10 reps
-
2B
Hanging Leg Raise
4
10-20 reps
-
3A
Romanian Deadlift (Barbell)
4
3-10 reps
-
3B
Back Extension (Weighted)
4
10-20 reps
-
4
Walking Lunge (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jump
4
1-4 reps
-
2A
Front Squat (Barbell)
4
3-10 reps
-
2B
Hanging Leg Raise
4
10-20 reps
-
3A
Romanian Deadlift (Barbell)
4
3-10 reps
-
3B
Back Extension (Weighted)
4
10-20 reps
-
4
Walking Lunge (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jump
4
1-4 reps
-
2A
Front Squat (Barbell)
4
3-10 reps
-
2B
Hanging Leg Raise
4
10-20 reps
-
3A
Romanian Deadlift (Barbell)
4
3-10 reps
-
3B
Back Extension (Weighted)
4
10-20 reps
-
4
Walking Lunge (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jump
4
1-4 reps
-
2A
Front Squat (Barbell)
4
3-10 reps
-
2B
Hanging Leg Raise
4
10-20 reps
-
3A
Romanian Deadlift (Barbell)
4
3-10 reps
-
3B
Back Extension (Weighted)
4
10-20 reps
-
4
Walking Lunge (Dumbbell)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
1-4 reps
-
2A
Bench Press (Barbell)
4
3-10 reps
-
2B
Pendlay Row
4
5-12 reps
-
3A
Dip (Weighted)
3
3-20 reps
-
3B
Towel Pull-Ups
3
8-20 reps
-
4
Tricep Pushdown (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
1-4 reps
-
2A
Bench Press (Barbell)
4
3-10 reps
-
2B
Pendlay Row
4
5-12 reps
-
3A
Dip (Weighted)
3
3-20 reps
-
3B
Towel Pull-Ups
3
8-20 reps
-
4
Tricep Pushdown (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
1-4 reps
-
2A
Bench Press (Barbell)
4
3-10 reps
-
2B
Pendlay Row
4
5-12 reps
-
3A
Dip (Weighted)
3
3-20 reps
-
3B
Towel Pull-Ups
3
8-20 reps
-
4
Tricep Pushdown (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
1-4 reps
-
2A
Bench Press (Barbell)
4
3-10 reps
-
2B
Pendlay Row
4
5-12 reps
-
3A
Dip (Weighted)
3
3-20 reps
-
3B
Towel Pull-Ups
3
8-20 reps
-
4
Tricep Pushdown (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
1-4 reps
-
2A
Bench Press (Barbell)
4
3-10 reps
-
2B
Pendlay Row
4
5-12 reps
-
3A
Dip (Weighted)
3
3-20 reps
-
3B
Towel Pull-Ups
3
8-20 reps
-
4
Tricep Pushdown (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
1-4 reps
-
2A
Bench Press (Barbell)
4
3-10 reps
-
2B
Pendlay Row
4
5-12 reps
-
3A
Dip (Weighted)
3
3-20 reps
-
3B
Towel Pull-Ups
3
8-20 reps
-
4
Tricep Pushdown (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
1-4 reps
-
2A
Bench Press (Barbell)
4
3-10 reps
-
2B
Pendlay Row
4
5-12 reps
-
3A
Dip (Weighted)
3
3-20 reps
-
3B
Towel Pull-Ups
3
8-20 reps
-
4
Tricep Pushdown (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
1-4 reps
-
2A
Bench Press (Barbell)
4
3-10 reps
-
2B
Pendlay Row
4
5-12 reps
-
3A
Dip (Weighted)
3
3-20 reps
-
3B
Towel Pull-Ups
3
8-20 reps
-
4
Tricep Pushdown (Cable)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jump
4
1-4 reps
-
2A
Front Squat (Barbell)
4
1-5 reps
-
2B
Box Jump
4
3-6 reps
-
3A
Romanian Deadlift (Barbell)
4
1-5 reps
-
3B
Hurdle Hops
4
3-6 reps
-
4
Pogo Hop
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jump
4
1-4 reps
-
2A
Front Squat (Barbell)
4
1-5 reps
-
2B
Box Jump
4
3-6 reps
-
3A
Romanian Deadlift (Barbell)
4
1-5 reps
-
3B
Hurdle Hops
4
3-6 reps
-
4
Pogo Hop
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jump
4
1-4 reps
-
2A
Front Squat (Barbell)
4
1-5 reps
-
2B
Box Jump
4
3-6 reps
-
3A
Romanian Deadlift (Barbell)
4
1-5 reps
-
3B
Hurdle Hops
4
3-6 reps
-
4
Pogo Hop
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jump
4
1-4 reps
-
2A
Front Squat (Barbell)
4
1-5 reps
-
2B
Box Jump
4
3-6 reps
-
3A
Romanian Deadlift (Barbell)
4
1-5 reps
-
3B
Hurdle Hops
4
3-6 reps
-
4
Pogo Hop
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jump
4
1-4 reps
-
2A
Front Squat (Barbell)
4
1-5 reps
-
2B
Box Jump
4
3-6 reps
-
3A
Romanian Deadlift (Barbell)
4
1-5 reps
-
3B
Hurdle Hops
4
3-6 reps
-
4
Pogo Hop
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jump
4
1-4 reps
-
2A
Front Squat (Barbell)
4
1-5 reps
-
2B
Box Jump
4
3-6 reps
-
3A
Romanian Deadlift (Barbell)
4
1-5 reps
-
3B
Hurdle Hops
4
3-6 reps
-
4
Pogo Hop
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jump
4
1-4 reps
-
2A
Front Squat (Barbell)
4
1-5 reps
-
2B
Box Jump
4
3-6 reps
-
3A
Romanian Deadlift (Barbell)
4
1-5 reps
-
3B
Hurdle Hops
4
3-6 reps
-
4
Pogo Hop
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jump
4
1-4 reps
-
2A
Front Squat (Barbell)
4
1-5 reps
-
2B
Box Jump
4
3-6 reps
-
3A
Romanian Deadlift (Barbell)
4
1-5 reps
-
3B
Hurdle Hops
4
3-6 reps
-
4
Pogo Hop
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
1-4 reps
-
2A
Bench Press (Barbell)
4
3-10 reps
-
2B
Pendlay Row
4
5-12 reps
-
3A
Dip (Weighted)
3
3-20 reps
-
3B
Towel Pull-Ups
3
8-20 reps
-
4A
Tricep Pushdown (Cable)
3
12-20 reps
-
4B
Hammer Curl (Dumbbell)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
1-4 reps
-
2A
Bench Press (Barbell)
4
3-10 reps
-
2B
Pendlay Row
4
5-12 reps
-
3A
Dip (Weighted)
3
3-20 reps
-
3B
Towel Pull-Ups
3
8-20 reps
-
4A
Tricep Pushdown (Cable)
3
12-20 reps
-
4B
Hammer Curl (Dumbbell)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
1-4 reps
-
2A
Bench Press (Barbell)
4
3-10 reps
-
2B
Pendlay Row
4
5-12 reps
-
3A
Dip (Weighted)
3
3-20 reps
-
3B
Towel Pull-Ups
3
8-20 reps
-
4A
Tricep Pushdown (Cable)
3
12-20 reps
-
4B
Hammer Curl (Dumbbell)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
1-4 reps
-
2A
Bench Press (Barbell)
4
3-10 reps
-
2B
Pendlay Row
4
5-12 reps
-
3A
Dip (Weighted)
3
3-20 reps
-
3B
Towel Pull-Ups
3
8-20 reps
-
4A
Tricep Pushdown (Cable)
3
12-20 reps
-
4B
Hammer Curl (Dumbbell)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
1-4 reps
-
2A
Bench Press (Barbell)
4
3-10 reps
-
2B
Pendlay Row
4
5-12 reps
-
3A
Dip (Weighted)
3
3-20 reps
-
3B
Towel Pull-Ups
3
8-20 reps
-
4A
Tricep Pushdown (Cable)
3
12-20 reps
-
4B
Hammer Curl (Dumbbell)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
1-4 reps
-
2A
Bench Press (Barbell)
4
3-10 reps
-
2B
Pendlay Row
4
5-12 reps
-
3A
Dip (Weighted)
3
3-20 reps
-
3B
Towel Pull-Ups
3
8-20 reps
-
4A
Tricep Pushdown (Cable)
3
12-20 reps
-
4B
Hammer Curl (Dumbbell)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
1-4 reps
-
2A
Bench Press (Barbell)
4
3-10 reps
-
2B
Pendlay Row
4
5-12 reps
-
3A
Dip (Weighted)
3
3-20 reps
-
3B
Towel Pull-Ups
3
8-20 reps
-
4A
Tricep Pushdown (Cable)
3
12-20 reps
-
4B
Hammer Curl (Dumbbell)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
1-4 reps
-
2A
Bench Press (Barbell)
4
3-10 reps
-
2B
Pendlay Row
4
5-12 reps
-
3A
Dip (Weighted)
3
3-20 reps
-
3B
Towel Pull-Ups
3
8-20 reps
-
4A
Tricep Pushdown (Cable)
3
12-20 reps
-
4B
Hammer Curl (Dumbbell)
3
12-20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Trap Bar Jump
4 Sets
1-4 Reps
-
2A
Front Squat (Barbell)
4 Sets
3-10 Reps
-
2B
Hanging Leg Raise
4 Sets
10-20 Reps
-
3A
Romanian Deadlift (Barbell)
4 Sets
3-10 Reps
-
3B
Back Extension (Weighted)
4 Sets
10-20 Reps
-
4
Walking Lunge (Dumbbell)
3 Sets
10-20 Reps
-
Day 2
1
Push Press (Barbell)
4 Sets
1-4 Reps
-
2A
Bench Press (Barbell)
4 Sets
3-10 Reps
-
2B
Pendlay Row
4 Sets
5-12 Reps
-
3A
Dip (Weighted)
3 Sets
3-20 Reps
-
3B
Towel Pull-Ups
3 Sets
8-20 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
12-20 Reps
-
Day 3
1
Trap Bar Jump
4 Sets
1-4 Reps
-
2A
Front Squat (Barbell)
4 Sets
1-5 Reps
-
2B
Box Jump
4 Sets
3-6 Reps
-
3A
Romanian Deadlift (Barbell)
4 Sets
1-5 Reps
-
3B
Hurdle Hops
4 Sets
3-6 Reps
-
4
Pogo Hop
4 Sets
10-20 Reps
-
Day 4
1
Push Press (Barbell)
4 Sets
1-4 Reps
-
2A
Bench Press (Barbell)
4 Sets
3-10 Reps
-
2B
Pendlay Row
4 Sets
5-12 Reps
-
3A
Dip (Weighted)
3 Sets
3-20 Reps
-
3B
Towel Pull-Ups
3 Sets
8-20 Reps
-
4A
Tricep Pushdown (Cable)
3 Sets
12-20 Reps
-
4B
Hammer Curl (Dumbbell)
3 Sets
12-20 Reps
-