Program Description
Program develops a base of athleticism strength and mobility
Program Overview
- LevelNovice, Intermediate
- GoalAthletics, Olympic Weightlifting
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout50 minutes
- CreatedMay 23, 2025 02:49
- Last EditedJun 18, 2025 12:26
Summary
Unlock your potential with "The Complete Athlete" program by Stewart Carlisle! Over the next 6 weeks, you’ll engage in a dynamic three-day-a-week training regimen designed to enhance strength, agility, and endurance. This program combines powerful supersets, including Olympic lifts and bodyweight exercises, to maximize muscle engagement and promote functional fitness. Perfect for those with a garage gym setup, you'll build a well-rounded athletic physique while pushing your limits. Get ready to elevate your performance and redefine your fitness journey!
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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
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 Clean1 Set
2 Sets
1 Set
6 Reps
5 Reps
4 Reps
-
-
-
1B
Stretching4 Sets
1 mins
-
2A
Split Squat (Bodyweight)3 Sets
6 Reps
-
2B
Mountain Climber3 Sets
16 Reps
-
3A
Push Up3 Sets
@10
3B
Inverted Row3 Sets
8 Reps
-
4
Seated Dumbbell Curl2 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
Stretching3 Sets
20 mins
-
2A
Overhead Press (Barbell)1 Set
1 Set
2 Sets
7 Reps
6 Reps
5 Reps
-
-
-
2B
Side Plank3 Sets
20 mins
-
3A
Nordic Curl3 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 Raise3 Sets
10 Reps
-
1C
Romanian Deadlift (Barbell)3 Sets
6 Reps
-
1D
Bear Crawl3 Sets
8 Reps
-
1E
Cossack Squat3 Sets
6 Reps
-
1F
Bent Over Row (Barbell)3 Sets
8 Reps
-