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Legendary Athlete

by Garrett W.
2 athletes joined

Program Description

This program was made to train for explosive movements and build up endurance, over time making you faster, strong, and unrelenting. There are tons of holds for core strength, along with a mix of weights and calisthenics, there is little rest time in this program, so be prepared to be exhausted.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 11, 2024 05:44
  • Last Edited
    Jun 18, 2025 12:20

Summary

Unleash your inner champion with the Legendary Athlete program! Over the next 4 weeks, you'll engage in a dynamic 4-day workout routine designed to build strength, endurance, and agility. Each session combines bodyweight and dumbbell exercises, including full-body burns and targeted supersets, to maximize your gains. Perfect for those with a garage gym setup, this program will challenge you to push your limits and transform your athletic performance. Get ready to elevate your training and achieve legendary status!
Muscle Engagement
Front
Back
MuscleSet
Abs
19%
Quadriceps
9.3%
Glutes
9%
Upper Back
8.6%
Front Delts
8%
Triceps
7.4%
Lats
7.1%
Hamstrings
5.8%
Chest
5.3%
Middle Delts
4.8%
Other
3.9%
Forearms
3.8%
Biceps
3.5%
Adductors
2.1%
Lower Back
1.5%
Rear Delts
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
2
10 reps
RPE 6
2
Jumping Jack
2
25 reps
RPE 6.5
3A
Push Up
3
20 reps
RPE 7.5
3B
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
3C
Jump Squat
3
15 reps
RPE 7.5
4A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
4B
Shrug (Dumbbell)
3
25 reps
RPE 8
4C
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5A
Hollow Hold
2
1 mins
RPE 8
5B
Cable Crunch
2
15 reps
RPE 9
5C
Russian Twist
2
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
2
10 reps
RPE 6
2
Jumping Jack
2
25 reps
RPE 6.5
3A
Push Up
3
20 reps
RPE 7.5
3B
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
3C
Jump Squat
3
15 reps
RPE 7.5
4A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
4B
Shrug (Dumbbell)
3
25 reps
RPE 8
4C
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5A
Hollow Hold
2
1 mins
RPE 8
5B
Cable Crunch
2
15 reps
RPE 9
5C
Russian Twist
2
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
2
10 reps
RPE 6
2
Jumping Jack
2
25 reps
RPE 6.5
3A
Push Up
3
20 reps
RPE 7.5
3B
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
3C
Jump Squat
3
15 reps
RPE 7.5
4A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
4B
Shrug (Dumbbell)
3
25 reps
RPE 8
4C
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5A
Hollow Hold
2
1 mins
RPE 8
5B
Cable Crunch
2
15 reps
RPE 9
5C
Russian Twist
2
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
2
10 reps
RPE 6
2
Jumping Jack
2
25 reps
RPE 6.5
3A
Push Up
3
20 reps
RPE 7.5
3B
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
3C
Jump Squat
3
15 reps
RPE 7.5
4A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
4B
Shrug (Dumbbell)
3
25 reps
RPE 8
4C
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5A
Hollow Hold
2
1 mins
RPE 8
5B
Cable Crunch
2
15 reps
RPE 9
5C
Russian Twist
2
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
2
10 reps
-
2
Forward Jump
2
5 reps
-
3A
Pull-Up (Weighted)
3
AMRAP
-
3B
Dip (Weighted)
3
15 reps
-
3C
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
4A
Landmine Push Press
3
8 reps
RPE 7.5
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4C
Dead Hang
3
AMRAP
-
5A
Reverse Plank
3
1 mins
-
5B
Suitcase Carry
3
1 mins
-
5C
Decline Crunch
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
2
10 reps
-
2
Forward Jump
2
5 reps
-
3A
Pull-Up (Weighted)
3
AMRAP
-
3B
Dip (Weighted)
3
15 reps
-
3C
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
4A
Landmine Push Press
3
8 reps
RPE 7.5
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4C
Dead Hang
3
AMRAP
-
5A
Reverse Plank
3
1 mins
-
5B
Suitcase Carry
3
1 mins
-
5C
Decline Crunch
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
2
10 reps
-
2
Forward Jump
2
5 reps
-
3A
Pull-Up (Weighted)
3
AMRAP
-
3B
Dip (Weighted)
3
15 reps
-
3C
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
4A
Landmine Push Press
3
8 reps
RPE 7.5
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4C
Dead Hang
3
AMRAP
-
5A
Reverse Plank
3
1 mins
-
5B
Suitcase Carry
3
1 mins
-
5C
Decline Crunch
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
2
10 reps
-
2
Forward Jump
2
5 reps
-
3A
Pull-Up (Weighted)
3
AMRAP
-
3B
Dip (Weighted)
3
15 reps
-
3C
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
4A
Landmine Push Press
3
8 reps
RPE 7.5
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4C
Dead Hang
3
AMRAP
-
5A
Reverse Plank
3
1 mins
-
5B
Suitcase Carry
3
1 mins
-
5C
Decline Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
2
10 reps
-
2
Kettlebell Swing
2
15 reps
RPE 6
3A
Explosive Push Up
3
15 reps
-
3B
Jump Squat
3
10 reps
-
3C
Chin-Up (Bodyweight)
3
AMRAP
-
4A
Zercher Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
4B
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4C
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
5A
Sit Up
3
20 reps
-
5B
Hanging Knee Raise
3
20 reps
-
5C
V-Up
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
2
10 reps
-
2
Kettlebell Swing
2
15 reps
RPE 6
3A
Explosive Push Up
3
15 reps
-
3B
Jump Squat
3
10 reps
-
3C
Chin-Up (Bodyweight)
3
AMRAP
-
4A
Zercher Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
4B
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4C
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
5A
Sit Up
3
20 reps
-
5B
Hanging Knee Raise
3
20 reps
-
5C
V-Up
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
2
10 reps
-
2
Kettlebell Swing
2
15 reps
RPE 6
3A
Explosive Push Up
3
15 reps
-
3B
Jump Squat
3
10 reps
-
3C
Chin-Up (Bodyweight)
3
AMRAP
-
4A
Zercher Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
4B
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4C
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
5A
Sit Up
3
20 reps
-
5B
Hanging Knee Raise
3
20 reps
-
5C
V-Up
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
2
10 reps
-
2
Kettlebell Swing
2
15 reps
RPE 6
3A
Explosive Push Up
3
15 reps
-
3B
Jump Squat
3
10 reps
-
3C
Chin-Up (Bodyweight)
3
AMRAP
-
4A
Zercher Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
4B
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4C
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
5A
Sit Up
3
20 reps
-
5B
Hanging Knee Raise
3
20 reps
-
5C
V-Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
2
10 reps
-
2
Shoulder Roll
2
15 reps
-
3A
Pike Push Up
3
15 reps
-
3B
Hip Thrust (Bodyweight)
3
20 reps
-
3C
Inverted Row
3
AMRAP
-
4A
Farmer's Walk (Weighted)
3
0.5-1 mins
RPE 8
4B
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8.5
4C
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 9
5A
Side Bend (Dumbbell)
3
15 reps
RPE 7.5
5B
Cable Crunch
3
20 reps
RPE 8
5C
Hollow Hold
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
2
10 reps
-
2
Shoulder Roll
2
15 reps
-
3A
Pike Push Up
3
15 reps
-
3B
Hip Thrust (Bodyweight)
3
20 reps
-
3C
Inverted Row
3
AMRAP
-
4A
Farmer's Walk (Weighted)
3
0.5-1 mins
RPE 8
4B
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8.5
4C
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 9
5A
Side Bend (Dumbbell)
3
15 reps
RPE 7.5
5B
Cable Crunch
3
20 reps
RPE 8
5C
Hollow Hold
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
2
10 reps
-
2
Shoulder Roll
2
15 reps
-
3A
Pike Push Up
3
15 reps
-
3B
Hip Thrust (Bodyweight)
3
20 reps
-
3C
Inverted Row
3
AMRAP
-
4A
Farmer's Walk (Weighted)
3
0.5-1 mins
RPE 8
4B
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8.5
4C
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 9
5A
Side Bend (Dumbbell)
3
15 reps
RPE 7.5
5B
Cable Crunch
3
20 reps
RPE 8
5C
Hollow Hold
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
2
10 reps
-
2
Shoulder Roll
2
15 reps
-
3A
Pike Push Up
3
15 reps
-
3B
Hip Thrust (Bodyweight)
3
20 reps
-
3C
Inverted Row
3
AMRAP
-
4A
Farmer's Walk (Weighted)
3
0.5-1 mins
RPE 8
4B
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8.5
4C
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 9
5A
Side Bend (Dumbbell)
3
15 reps
RPE 7.5
5B
Cable Crunch
3
20 reps
RPE 8
5C
Hollow Hold
3
AMRAP
-
Week 1
1 / 4 Weeks
Day 1
1
World's Greatest Stretch
2 Sets
10 Reps
@6
2
Jumping Jack
2 Sets
25 Reps
@6.5
3A
Push Up
3 Sets
20 Reps
@7.5
3B
Pull-Up (Bodyweight)
3 Sets
10 Reps
@7.5
3C
Jump Squat
3 Sets
15 Reps
@7.5
4A
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
@8
4B
Shrug (Dumbbell)
3 Sets
25 Reps
@8
4C
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
5A
Hollow Hold
2 Sets
1 mins
@8
5B
Cable Crunch
2 Sets
15 Reps
@9
5C
Russian Twist
2 Sets
25 Reps
@10
Day 2
1
World's Greatest Stretch
2 Sets
10 Reps
-
2
Forward Jump
2 Sets
5 Reps
-
3A
Pull-Up (Weighted)
3 Sets
AMRAP
-
3B
Dip (Weighted)
3 Sets
15 Reps
-
3C
Bulgarian Split Squat (Bodyweight)
3 Sets
10 Reps
-
4A
Landmine Push Press
3 Sets
8 Reps
@7.5
4B
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
4C
Dead Hang
3 Sets
AMRAP
-
5A
Reverse Plank
3 Sets
1 mins
-
5B
Suitcase Carry
3 Sets
1 mins
-
5C
Decline Crunch
3 Sets
AMRAP
-
Day 3
1
Bird Dog
2 Sets
10 Reps
-
2
Kettlebell Swing
2 Sets
15 Reps
@6
3A
Explosive Push Up
3 Sets
15 Reps
-
3B
Jump Squat
3 Sets
10 Reps
-
3C
Chin-Up (Bodyweight)
3 Sets
AMRAP
-
4A
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7.5
@8
@8.5
4B
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
4C
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
@9
5A
Sit Up
3 Sets
20 Reps
-
5B
Hanging Knee Raise
3 Sets
20 Reps
-
5C
V-Up
3 Sets
15 Reps
-
Day 4
1
World's Greatest Stretch
2 Sets
10 Reps
-
2
Shoulder Roll
2 Sets
15 Reps
-
3A
Pike Push Up
3 Sets
15 Reps
-
3B
Hip Thrust (Bodyweight)
3 Sets
20 Reps
-
3C
Inverted Row
3 Sets
AMRAP
-
4A
Farmer's Walk (Weighted)
3 Sets
0.5-1 mins
@8
4B
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
@8.5
4C
Romanian Deadlift (Dumbbell)
3 Sets
15 Reps
@9
5A
Side Bend (Dumbbell)
3 Sets
15 Reps
@7.5
5B
Cable Crunch
3 Sets
20 Reps
@8
5C
Hollow Hold
3 Sets
AMRAP
-