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Dylan’s General Athletic Training Program

by Dylan C.
11 athletes joined

Program Description

This program is designed to improve performance in athletic environments such as: - Jumping - Running - Agility - Strength This takes place over the course of 4 weeks, the first 3 getting more intense than the previous week, and then a deload week on the 4th.

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Olympic Weightlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 15, 2025 09:08
  • Last Edited
    Aug 06, 2025 04:27

Summary

Dylan’s General Athletic Training Program is a dynamic 4-week journey designed to enhance your overall athleticism through a balanced mix of strength and power workouts. Committing just three days a week, you'll engage in high-intensity bodyweight and barbell exercises, including sprints, power cleans, and squats, all tailored to build strength and explosive power. Perfect for those with a garage gym setup, this program will push your limits and elevate your performance, ensuring you stay motivated and on track to reach your fitness goals. Get ready to unleash your inner athlete!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Sprints
5
30 reps
RPE 10
2
Lateral Jump
3
6 reps
RPE 10
3
Pogo Jump
3
10 reps
RPE 10
4
Broad Jump
3
5 reps
RPE 10
5
Power Clean
4
5 reps
80%
6
Squat (Barbell)
4
6 reps
80%
7
Romanian Deadlift (Barbell)
4
6 reps
80%
8
Standing Calf Raise
3
5 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprints
5
30 reps
RPE 10
2
Lateral Jump
3
6 reps
RPE 10
3
Pogo Jump
3
10 reps
RPE 10
4
Broad Jump
3
5 reps
RPE 10
5
Power Clean
4
4 reps
85%
6
Squat (Barbell)
4
5 reps
85%
7
Romanian Deadlift (Barbell)
4
5 reps
85%
8
Standing Calf Raise
3
5 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprints
5
30 reps
RPE 10
2
Lateral Jump
3
6 reps
RPE 10
3
Pogo Jump
3
10 reps
RPE 10
4
Broad Jump
3
5 reps
RPE 10
5
Power Clean
4
3 reps
90%
6
Squat (Barbell)
4
3 reps
90%
7
Romanian Deadlift (Barbell)
4
3 reps
90%
8
Standing Calf Raise
3
3 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprints
5
30 reps
RPE 10
2
Lateral Jump
3
6 reps
RPE 10
3
Pogo Jump
3
10 reps
RPE 10
4
Broad Jump
3
5 reps
RPE 10
5
Power Clean
4
3 reps
65%
6
Squat (Barbell)
4
3 reps
70%
7
Romanian Deadlift (Barbell)
4
3 reps
70%
8
Standing Calf Raise
3
3 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
1
8 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprints
6
30 reps
RPE 10
2
Lateral Jump
3
6 reps
RPE 10
3
Jump Squat
4
5 reps
RPE 10
4
Power Clean
4
3 reps
80%
5
Squat (Barbell)
4
6 reps
80%
6
Romanian Deadlift (Barbell)
4
6 reps
80%
7
Standing Calf Raise
3
5 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprints
6
30 reps
RPE 10
2
Lateral Jump
3
6 reps
RPE 10
3
Jump Squat
4
5 reps
RPE 10
4
Power Clean
4
3 reps
80%
5
Squat (Barbell)
4
6 reps
80%
6
Romanian Deadlift (Barbell)
4
6 reps
80%
7
Standing Calf Raise
3
5 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprints
6
30 reps
RPE 10
2
Lateral Jump
3
6 reps
RPE 10
3
Jump Squat
4
5 reps
RPE 10
4
Power Clean
4
3 reps
65%
5
Squat (Barbell)
4
5 reps
65%
6
Romanian Deadlift (Barbell)
4
5 reps
65%
7
Standing Calf Raise
3
3 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprints
6
30 reps
RPE 10
2
Lateral Jump
3
6 reps
RPE 10
3
Jump Squat
4
5 reps
RPE 10
4
Power Clean
4
4 reps
75%
5
Squat (Barbell)
4
8 reps
75%
6
Romanian Deadlift (Barbell)
4
8 reps
75%
7
Standing Calf Raise
3
5 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprints
10
30 reps
RPE 10
2
Jump Squat
4
5 reps
RPE 10
3
Power Clean
4
3 reps
70%
4
Squat (Barbell)
4
8 reps
75%
5
Romanian Deadlift (Barbell)
4
3 reps
75%
6
Standing Calf Raise
3
5 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprints
10
30 reps
RPE 10
2
Jump Squat
4
5 reps
RPE 10
3
Power Clean
4
1 reps
75%
4
Squat (Barbell)
4
5 reps
80%
5
Romanian Deadlift (Barbell)
4
3 reps
80%
6
Standing Calf Raise
3
3 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprints
10
30 reps
RPE 10
2
Jump Squat
4
5 reps
RPE 10
3
Power Clean
4
1 reps
60%
4
Squat (Barbell)
4
5 reps
60%
5
Romanian Deadlift (Barbell)
4
3 reps
60%
6
Standing Calf Raise
3
3 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprints
10
30 reps
RPE 10
2
Jump Squat
4
5 reps
RPE 10
3
Power Clean
4
3 reps
65%
4
Squat (Barbell)
4
8 reps
70%
5
Romanian Deadlift (Barbell)
4
8 reps
70%
6
Standing Calf Raise
3
5 reps
80%
Week 1
1 / 4 Weeks
Day 1
1
Sprints
5 Sets
30 Reps
@10
2
Lateral Jump
3 Sets
6 Reps
@10
3
Pogo Jump
3 Sets
10 Reps
@10
4
Broad Jump
3 Sets
5 Reps
@10
5
Power Clean
4 Sets
5 Reps
80%
6
Squat (Barbell)
4 Sets
6 Reps
80%
7
Romanian Deadlift (Barbell)
4 Sets
6 Reps
80%
8
Standing Calf Raise
3 Sets
5 Reps
80%
Day 3
1
Sprints
6 Sets
30 Reps
@10
2
Lateral Jump
3 Sets
6 Reps
@10
3
Jump Squat
4 Sets
5 Reps
@10
4
Power Clean
4 Sets
4 Reps
75%
5
Squat (Barbell)
4 Sets
8 Reps
75%
6
Romanian Deadlift (Barbell)
4 Sets
8 Reps
75%
7
Standing Calf Raise
3 Sets
5 Reps
80%
Day 4
1
Sprints
10 Sets
30 Reps
@10
2
Jump Squat
4 Sets
5 Reps
@10
3
Power Clean
4 Sets
3 Reps
65%
4
Squat (Barbell)
4 Sets
8 Reps
70%
5
Romanian Deadlift (Barbell)
4 Sets
8 Reps
70%
6
Standing Calf Raise
3 Sets
5 Reps
80%
Day 2
1
Pull-Up (Bodyweight)
5 Sets
1 Set
8 Reps
@9
@9