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Total body athleticism 2

by Aaron B.

Program Description

Unlock your full potential with the Total Body Athleticism 2 program! Over the course of 4 weeks, you'll engage in dynamic, full-body workouts three times a week, designed to enhance strength, agility, and endurance. Each session combines functional movements with high-intensity intervals to challenge your limits and boost athletic performance. Get ready to elevate your fitness game and achieve your goals with this comprehensive training plan!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 09, 2025 08:49
  • Last Edited
    Nov 09, 2025 08:50
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.3%
Glutes
13.3%
Front Delts
12.4%
Hamstrings
12%
Triceps
9.4%
Upper Back
7.3%
Chest
6.9%
Lats
4.7%
Middle Delts
3.9%
Adductors
3.4%
Abs
3.4%
Forearms
2.6%
Other
2.6%
Biceps
1.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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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
Bulgarian Split Squat (Barbell)
4
6-8 reps
RPE 5-7
2
Cable Chest Press
4
10-12 reps
RPE 5-7
3
Pull Up Grenade Handle
4
8-10 reps
RPE 5-7
4
Shoulder Press Stability
3
6-8 reps
RPE 5-7
5
Farmer's Walk (Weighted)
3
1-2 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
4
6-8 reps
RPE 5-7
2
Cable Chest Press
4
10-12 reps
RPE 5-7
3
Pull Up Grenade Handle
4
8-10 reps
RPE 5-7
4
Shoulder Press Stability
3
6-8 reps
RPE 5-7
5
Farmer's Walk (Weighted)
3
1-2 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
4
6-8 reps
RPE 5-7
2
Cable Chest Press
4
10-12 reps
RPE 5-7
3
Pull Up Grenade Handle
4
8-10 reps
RPE 5-7
4
Shoulder Press Stability
3
6-8 reps
RPE 5-7
5
Farmer's Walk (Weighted)
3
1-2 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
4
6-8 reps
RPE 5-7
2
Cable Chest Press
4
10-12 reps
RPE 5-7
3
Pull Up Grenade Handle
4
8-10 reps
RPE 5-7
4
Shoulder Press Stability
3
6-8 reps
RPE 5-7
5
Farmer's Walk (Weighted)
3
1-2 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
6-8 reps
RPE 6-8
2
One Arm Cable Chest Press
3
10-15 reps
RPE 5-7
3
Kettlebell Swing
4
12-15 reps
RPE 5-7
4
Pull-Up (Bodyweight)
4
6-8 reps
RPE 6-8
5
Push Up (Incline)
4
15-20 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
6-8 reps
RPE 6-8
2
One Arm Cable Chest Press
3
10-15 reps
RPE 5-7
3
Kettlebell Swing
4
12-15 reps
RPE 5-7
4
Pull-Up (Bodyweight)
4
6-8 reps
RPE 6-8
5
Push Up (Incline)
4
15-20 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
6-8 reps
RPE 6-8
2
One Arm Cable Chest Press
3
10-15 reps
RPE 5-7
3
Kettlebell Swing
4
12-15 reps
RPE 5-7
4
Pull-Up (Bodyweight)
4
6-8 reps
RPE 6-8
5
Push Up (Incline)
4
15-20 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
6-8 reps
RPE 6-8
2
One Arm Cable Chest Press
3
10-15 reps
RPE 5-7
3
Kettlebell Swing
4
12-15 reps
RPE 5-7
4
Pull-Up (Bodyweight)
4
6-8 reps
RPE 6-8
5
Push Up (Incline)
4
15-20 reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
4-6 reps
RPE 6-8
2
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 6-8
3
High Pull
3
4-6 reps
RPE 5-7
4
Broad Jump
3
4-6 reps
RPE 4-6
5
Push Up (Incline)
4
15-20 reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
4-6 reps
RPE 6-8
2
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 6-8
3
High Pull
3
4-6 reps
RPE 5-7
4
Broad Jump
3
4-6 reps
RPE 4-6
5
Push Up (Incline)
4
15-20 reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
4-6 reps
RPE 6-8
2
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 6-8
3
High Pull
3
4-6 reps
RPE 5-7
4
Broad Jump
3
4-6 reps
RPE 4-6
5
Push Up (Incline)
4
15-20 reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
4-6 reps
RPE 6-8
2
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 6-8
3
High Pull
3
4-6 reps
RPE 5-7
4
Broad Jump
3
4-6 reps
RPE 4-6
5
Push Up (Incline)
4
15-20 reps
RPE 5-7
Week 1
1 / 4 Weeks
Day 1
1
Bulgarian Split Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@5-7
@5-7
@5-7
@5-7
2
Cable Chest Press
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@5-7
@5-7
@5-7
@5-7
3
Pull Up Grenade Handle
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@5-7
@5-7
@5-7
@5-7
4
Shoulder Press Stability
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@5-7
@5-7
@5-7
5
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
1-2 Reps
1-2 Reps
1-2 Reps
@6-8
@6-8
@6-8
Day 2
1
Safety Bar Squat
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@6-8
@6-8
@6-8
@6-8
2
One Arm Cable Chest Press
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@5-7
@5-7
@5-7
3
Kettlebell Swing
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@5-7
@5-7
@5-7
@5-7
4
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@6-8
@6-8
@6-8
@6-8
5
Push Up (Incline)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@5-7
@5-7
@5-7
@5-7
Day 3
1
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@6-8
@6-8
@6-8
@6-8
2
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@6-8
@6-8
@6-8
3
High Pull
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@5-7
@5-7
@5-7
4
Broad Jump
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@4-6
@4-6
@4-6
5
Push Up (Incline)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@5-7
@5-7
@5-7
@5-7