Program Description
general prep, rebuilding lost strength and fitness but more technique focused over load. Focus on tempo of the exercise to build control Dont want to go to hard to early in the phase of the plan
Program Overview
- LevelNovice, Intermediate
- GoalAthletics
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedOct 15, 2025 04:56
- Last EditedNov 02, 2025 09:20
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.1%
Glutes
13.4%
Abs
9%
Hamstrings
8.2%
Lats
8.1%
Upper Back
7.4%
Triceps
5.8%
Chest
5.7%
Front Delts
5.7%
Calves
5.3%
Other
4.8%
Middle Delts
4.8%
Biceps
3.6%
Lower Back
2.4%
Adductors
1.3%
Forearms
0.3%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8 reps
RPE 5
2A
Squat (Barbell)
3
8 reps
RPE 6
2B
Box Jump
3
3 reps
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6
3B
Pallof Press
3
5 reps
RPE 7
4A
Hip Thrust (Machine)
3
10 reps
RPE 6
4B
Hamstring Curl
3
12 reps
RPE 6
5A
Calf Raise (Machine)
2
12 reps
RPE 7
5B
Seated Calf Raise
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8 reps
RPE 5
2A
Squat (Barbell)
3
8 reps
RPE 6
2B
Box Jump
3
3 reps
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6
3B
Pallof Press
3
5 reps
RPE 7
4A
Hip Thrust (Machine)
3
10 reps
RPE 6
4B
Hamstring Curl
3
12 reps
RPE 6
5A
Calf Raise (Machine)
2
12 reps
RPE 7
5B
Seated Calf Raise
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8 reps
RPE 5
2A
Squat (Barbell)
3
8 reps
RPE 6
2B
Box Jump
3
3 reps
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6
3B
Pallof Press
3
5 reps
RPE 7
4A
Hip Thrust (Machine)
3
10 reps
RPE 6
4B
Hamstring Curl
3
12 reps
RPE 6
5A
Calf Raise (Machine)
2
12 reps
RPE 7
5B
Seated Calf Raise
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8 reps
RPE 5
2A
Squat (Barbell)
3
8 reps
RPE 6
2B
Box Jump
3
3 reps
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6
3B
Pallof Press
3
5 reps
RPE 7
4A
Hip Thrust (Machine)
3
10 reps
RPE 6
4B
Hamstring Curl
3
12 reps
RPE 6
5A
Calf Raise (Machine)
2
12 reps
RPE 7
5B
Seated Calf Raise
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
2
8 reps
5 reps
RPE 6
RPE 7
1B
Med Ball Throw
4
3 reps
RPE 10
2A
Overhead Press (Barbell)
3
8 reps
RPE 6
2B
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3A
Lat Pulldown (Close Grip)
3
8 reps
RPE 6
3B
Dumbbell Row
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
2
8 reps
5 reps
RPE 6
RPE 7
1B
Med Ball Throw
4
3 reps
RPE 10
2A
Overhead Press (Barbell)
3
8 reps
RPE 6
2B
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3A
Lat Pulldown (Close Grip)
3
8 reps
RPE 6
3B
Dumbbell Row
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
2
8 reps
5 reps
RPE 6
RPE 7
1B
Med Ball Throw
4
3 reps
RPE 10
2A
Overhead Press (Barbell)
3
8 reps
RPE 6
2B
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3A
Lat Pulldown (Close Grip)
3
8 reps
RPE 6
3B
Dumbbell Row
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
2
8 reps
5 reps
RPE 6
RPE 7
1B
Med Ball Throw
4
3 reps
RPE 10
2A
Overhead Press (Barbell)
3
8 reps
RPE 6
2B
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3A
Lat Pulldown (Close Grip)
3
8 reps
RPE 6
3B
Dumbbell Row
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
10 reps
RPE 10
1B
Standing Calf Raise
2
20 mins
RPE 8
2A
Vertical Jump
3
3 reps
RPE 10
2B
Trap Bar Deadlift
3
8 reps
RPE 7
3A
Landmine Twist
3
5 reps
RPE 8
3B
Barbell RDL
3
8 reps
RPE 7
4A
Bench Press (Dumbbell)
3
10 reps
RPE 6
4B
Push Press (Barbell)
3
5 reps
RPE 8
5A
Side Plank
2
20 mins
RPE 10
5B
Dumbbell Row
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
10 reps
RPE 10
1B
Standing Calf Raise
2
20 mins
RPE 8
2A
Vertical Jump
3
3 reps
RPE 10
2B
Trap Bar Deadlift
3
8 reps
RPE 7
3A
Landmine Twist
3
5 reps
RPE 8
3B
Barbell RDL
3
8 reps
RPE 7
4A
Bench Press (Dumbbell)
3
10 reps
RPE 6
4B
Push Press (Barbell)
3
5 reps
RPE 8
5A
Side Plank
2
20 mins
RPE 10
5B
Dumbbell Row
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
10 reps
RPE 10
1B
Standing Calf Raise
2
20 mins
RPE 8
2A
Vertical Jump
3
3 reps
RPE 10
2B
Trap Bar Deadlift
3
8 reps
RPE 7
3A
Landmine Twist
3
5 reps
RPE 8
3B
Barbell RDL
3
8 reps
RPE 7
4A
Bench Press (Dumbbell)
3
10 reps
RPE 6
4B
Push Press (Barbell)
3
5 reps
RPE 8
5A
Side Plank
2
20 mins
RPE 10
5B
Dumbbell Row
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
10 reps
RPE 10
1B
Standing Calf Raise
2
20 mins
RPE 8
2A
Vertical Jump
3
3 reps
RPE 10
2B
Trap Bar Deadlift
3
8 reps
RPE 7
3A
Landmine Twist
3
5 reps
RPE 8
3B
Barbell RDL
3
8 reps
RPE 7
4A
Bench Press (Dumbbell)
3
10 reps
RPE 6
4B
Push Press (Barbell)
3
5 reps
RPE 8
5A
Side Plank
2
20 mins
RPE 10
5B
Dumbbell Row
2
12 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Goblet Squat2 Sets
8 Reps
@5
2A
Squat (Barbell)3 Sets
8 Reps
@6
2B
Box Jump3 Sets
3 Reps
@6
3A
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
@6
3B
Pallof Press3 Sets
5 Reps
@7
4A
Hip Thrust (Machine)3 Sets
10 Reps
@6
4B
Hamstring Curl3 Sets
12 Reps
@6
5A
Calf Raise (Machine)2 Sets
12 Reps
@7
5B
Seated Calf Raise2 Sets
12 Reps
@7
Day 2
1A
Bench Press (Barbell)2 Sets
2 Sets
8 Reps
5 Reps
@6
@7
1B
Med Ball Throw4 Sets
3 Reps
@10
2A
Overhead Press (Barbell)3 Sets
8 Reps
@6
2B
Pull-Up (Bodyweight)3 Sets
AMRAP
@10
3A
Lat Pulldown (Close Grip)3 Sets
8 Reps
@6
3B
Dumbbell Row3 Sets
8 Reps
@6
Day 3
1A
Pogo Jump2 Sets
10 Reps
@10
1B
Standing Calf Raise2 Sets
20 mins
@8
2A
Vertical Jump3 Sets
3 Reps
@10
2B
Trap Bar Deadlift3 Sets
8 Reps
@7
3A
Landmine Twist3 Sets
5 Reps
@8
3B
Barbell RDL3 Sets
8 Reps
@7
4A
Bench Press (Dumbbell)3 Sets
10 Reps
@6
4B
Push Press (Barbell)3 Sets
5 Reps
@8
5A
Side Plank2 Sets
20 mins
@10
5B
Dumbbell Row2 Sets
12 Reps
@7