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The Complete Athlete - Stewart Carlisle

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Program Description

Program develops a base of athleticism strength and mobility

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Olympic Weightlifting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 23, 2025 02:49
  • Last Edited
    May 23, 2025 05:41
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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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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
1
2
1
6 reps
5 reps
4 reps
-
-
-
1B
Stretching
4
1 mins
-
2A
Split Squat (Bodyweight)
3
6 reps
-
2B
Mountain Climber
3
16 reps
-
3A
Push Up
3
RPE 10
3B
Inverted Row
3
8 reps
-
4
Seated Dumbbell Curl
2
1
8 reps
12 reps
-
-
5
Seated Overhead Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
1
2
1
6 reps
5 reps
4 reps
-
-
-
1B
Stretching
4
1 mins
-
2A
Split Squat (Bodyweight)
3
6 reps
-
2B
Mountain Climber
3
16 reps
-
3A
Push Up
3
RPE 10
3B
Inverted Row
3
8 reps
-
4
Seated Dumbbell Curl
2
1
8 reps
12 reps
-
-
5
Seated Overhead Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
1
2
1
6 reps
5 reps
4 reps
-
-
-
1B
Stretching
4
1 mins
-
2A
Split Squat (Bodyweight)
3
6 reps
-
2B
Mountain Climber
3
16 reps
-
3A
Push Up
3
RPE 10
3B
Inverted Row
3
8 reps
-
4
Seated Dumbbell Curl
2
1
8 reps
12 reps
-
-
5
Seated Overhead Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
1
2
1
6 reps
5 reps
4 reps
-
-
-
1B
Stretching
4
1 mins
-
2A
Split Squat (Bodyweight)
3
6 reps
-
2B
Mountain Climber
3
16 reps
-
3A
Push Up
3
RPE 10
3B
Inverted Row
3
8 reps
-
4
Seated Dumbbell Curl
2
1
8 reps
12 reps
-
-
5
Seated Overhead Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
1
2
1
6 reps
5 reps
4 reps
-
-
-
1B
Stretching
4
1 mins
-
2A
Split Squat (Bodyweight)
3
6 reps
-
2B
Mountain Climber
3
16 reps
-
3A
Push Up
3
RPE 10
3B
Inverted Row
3
8 reps
-
4
Seated Dumbbell Curl
2
1
8 reps
12 reps
-
-
5
Seated Overhead Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
1
2
1
6 reps
5 reps
4 reps
-
-
-
1B
Stretching
4
1 mins
-
2A
Split Squat (Bodyweight)
3
6 reps
-
2B
Mountain Climber
3
16 reps
-
3A
Push Up
3
RPE 10
3B
Inverted Row
3
8 reps
-
4
Seated Dumbbell Curl
2
1
8 reps
12 reps
-
-
5
Seated Overhead Press (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
2
7 reps
6 reps
5 reps
-
-
-
1B
Stretching
3
20 mins
-
2A
Overhead Press (Barbell)
1
1
2
7 reps
6 reps
5 reps
-
-
-
2B
Side Plank
3
20 mins
-
3A
Nordic Curl
3
4 reps
-
3B
Chin-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
2
7 reps
6 reps
5 reps
-
-
-
1B
Stretching
3
20 mins
-
2A
Overhead Press (Barbell)
1
1
2
7 reps
6 reps
5 reps
-
-
-
2B
Side Plank
3
20 mins
-
3A
Nordic Curl
3
4 reps
-
3B
Chin-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
2
7 reps
6 reps
5 reps
-
-
-
1B
Stretching
3
20 mins
-
2A
Overhead Press (Barbell)
1
1
2
7 reps
6 reps
5 reps
-
-
-
2B
Side Plank
3
20 mins
-
3A
Nordic Curl
3
4 reps
-
3B
Chin-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
2
7 reps
6 reps
5 reps
-
-
-
1B
Stretching
3
20 mins
-
2A
Overhead Press (Barbell)
1
1
2
7 reps
6 reps
5 reps
-
-
-
2B
Side Plank
3
20 mins
-
3A
Nordic Curl
3
4 reps
-
3B
Chin-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
2
7 reps
6 reps
5 reps
-
-
-
1B
Stretching
3
20 mins
-
2A
Overhead Press (Barbell)
1
1
2
7 reps
6 reps
5 reps
-
-
-
2B
Side Plank
3
20 mins
-
3A
Nordic Curl
3
4 reps
-
3B
Chin-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
2
7 reps
6 reps
5 reps
-
-
-
1B
Stretching
3
20 mins
-
2A
Overhead Press (Barbell)
1
1
2
7 reps
6 reps
5 reps
-
-
-
2B
Side Plank
3
20 mins
-
3A
Nordic Curl
3
4 reps
-
3B
Chin-Up (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
2
7 reps
6 reps
5 reps
-
-
-
1B
Y Raise
3
10 reps
-
1C
Romanian Deadlift (Barbell)
3
6 reps
-
1D
Bear Crawl
3
8 reps
-
1E
Cossack Squat
3
6 reps
-
1F
Bent Over Row (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
2
7 reps
6 reps
5 reps
-
-
-
1B
Y Raise
3
10 reps
-
1C
Romanian Deadlift (Barbell)
3
6 reps
-
1D
Bear Crawl
3
8 reps
-
1E
Cossack Squat
3
6 reps
-
1F
Bent Over Row (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
2
7 reps
6 reps
5 reps
-
-
-
1B
Y Raise
3
10 reps
-
1C
Romanian Deadlift (Barbell)
3
6 reps
-
1D
Bear Crawl
3
8 reps
-
1E
Cossack Squat
3
6 reps
-
1F
Bent Over Row (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
2
7 reps
6 reps
5 reps
-
-
-
1B
Y Raise
3
10 reps
-
1C
Romanian Deadlift (Barbell)
3
6 reps
-
1D
Bear Crawl
3
8 reps
-
1E
Cossack Squat
3
6 reps
-
1F
Bent Over Row (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
2
7 reps
6 reps
5 reps
-
-
-
1B
Y Raise
3
10 reps
-
1C
Romanian Deadlift (Barbell)
3
6 reps
-
1D
Bear Crawl
3
8 reps
-
1E
Cossack Squat
3
6 reps
-
1F
Bent Over Row (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
2
7 reps
6 reps
5 reps
-
-
-
1B
Y Raise
3
10 reps
-
1C
Romanian Deadlift (Barbell)
3
6 reps
-
1D
Bear Crawl
3
8 reps
-
1E
Cossack Squat
3
6 reps
-
1F
Bent Over Row (Barbell)
3
8 reps
-
Week 1
1 / 6 Weeks
Day 1
1A
Power Clean
1 Set
2 Sets
1 Set
6 Reps
5 Reps
4 Reps
-
-
-
1B
Stretching
4 Sets
1 mins
-
2A
Split Squat (Bodyweight)
3 Sets
6 Reps
-
2B
Mountain Climber
3 Sets
16 Reps
-
3A
Push Up
3 Sets
@10
3B
Inverted Row
3 Sets
8 Reps
-
4
Seated Dumbbell Curl
2 Sets
1 Set
8 Reps
12 Reps
-
-
5
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
-
Day 2
1A
Squat (Barbell)
1 Set
1 Set
2 Sets
7 Reps
6 Reps
5 Reps
-
-
-
1B
Stretching
3 Sets
20 mins
-
2A
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
7 Reps
6 Reps
5 Reps
-
-
-
2B
Side Plank
3 Sets
20 mins
-
3A
Nordic Curl
3 Sets
4 Reps
-
3B
Chin-Up (Bodyweight)
3 Sets
-
Day 3
1A
Bench Press (Barbell)
1 Set
1 Set
2 Sets
7 Reps
6 Reps
5 Reps
-
-
-
1B
Y Raise
3 Sets
10 Reps
-
1C
Romanian Deadlift (Barbell)
3 Sets
6 Reps
-
1D
Bear Crawl
3 Sets
8 Reps
-
1E
Cossack Squat
3 Sets
6 Reps
-
1F
Bent Over Row (Barbell)
3 Sets
8 Reps
-