Legendary Athlete
Athletic program to build explosive power
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | World's Greatest Stretch | 2 | 10 reps | @6 |
| 2 | Jumping Jack | 2 | 25 reps | @6.5 |
| Superset | ||||
| 3A | Push Up | 3 | 20 reps | @7.5 |
| 3B | Pull-Up (Bodyweight) | 3 | 10 reps | @7.5 |
| 3C | Jump Squat | 3 | 15 reps | @7.5 |
| Superset | ||||
| 4A | Incline Bench Press (Dumbbell) | 3 | 15 reps | @8 |
| 4B | Shrug (Dumbbell) | 3 | 25 reps | @8 |
| 4C | Walking Lunge (Dumbbell) | 3 | 10 reps | @8 |
| Superset | ||||
| 5A | Hollow Hold | 2 | 1 min | @8 |
| 5B | Cable Crunch | 2 | 15 reps | @9 |
| 5C | Russian Twist | 2 | 25 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | World's Greatest Stretch | 2 | 10 reps | — |
| 2 | Forward Jump | 2 | 5 reps | — |
| Superset | ||||
| 3A | Pull-Up (Weighted) | 3 | AMRAP | — |
| 3B | Dip (Weighted) | 3 | 15 reps | — |
| 3C | Bulgarian Split Squat (Bodyweight) | 3 | 10 reps | — |
| Superset | ||||
| 4A | Landmine Push Press | 3 | 8 reps | @7.5 |
| 4B | Bicep Curl (EZ Bar) | 3 | 10 reps | @8 |
| 4C | Dead Hang | 3 | AMRAP | — |
| Superset | ||||
| 5A | Reverse Plank | 3 | 1 min | — |
| 5B | Suitcase Carry | 3 | 1 min | — |
| 5C | Decline Crunch | 3 | AMRAP | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bird Dog | 2 | 10 reps | — |
| 2 | Kettlebell Swing | 2 | 15 reps | @6 |
| Superset | ||||
| 3A | Explosive Push Up | 3 | 15 reps | — |
| 3B | Jump Squat | 3 | 10 reps | — |
| 3C | Chin-Up (Bodyweight) | 3 | AMRAP | — |
| Superset | ||||
| 4A | Zercher Squat (Barbell) | 1 | 8 reps | @7.5 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8.5 | ||
| 4B | Lat Pulldown | 1 | 10 reps | @7.5 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8.5 | ||
| 4C | Incline Bench Press (Dumbbell) | 3 | 15 reps | @9 |
| Superset | ||||
| 5A | Sit Up | 3 | 20 reps | — |
| 5B | Hanging Knee Raise | 3 | 20 reps | — |
| 5C | V-Up | 3 | 15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | World's Greatest Stretch | 2 | 10 reps | — |
| 2 | Shoulder Roll | 2 | 15 reps | — |
| Superset | ||||
| 3A | Pike Push Up | 3 | 15 reps | — |
| 3B | Hip Thrust (Bodyweight) | 3 | 20 reps | — |
| 3C | Inverted Row | 3 | AMRAP | — |
| Superset | ||||
| 4A | Farmer's Walk (Weighted) | 3 | 0.5–1 min | @8 |
| 4B | Seated Shoulder Press (Dumbbell) | 3 | 15 reps | @8.5 |
| 4C | Romanian Deadlift (Dumbbell) | 3 | 15 reps | @9 |
| Superset | ||||
| 5A | Side Bend (Dumbbell) | 3 | 15 reps | @7.5 |
| 5B | Cable Crunch | 3 | 20 reps | @8 |
| 5C | Hollow Hold | 3 | AMRAP | — |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Legendary Athlete is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 40 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Legendary Athlete is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Legendary Athlete is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
