The Complete Athlete - Stewart Carlisle

by null

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
Jun 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!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

10%

Glutes

9.6%

Abs

9.2%

Hamstrings

9.2%

Upper Back

7.8%

Other

7.7%

Front Delts

6.9%

Triceps

6.9%

Lats

Chest

5.4%

Middle Delts

5.4%

Lower Back

Biceps

3.7%

Olympic

3.1%

Rear Delts

2.3%

Adductors

2.1%

Forearms

0.9%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Power Clean

6 reps

5 reps

4 reps

Stretching

1 mins

Split Squat (Bodyweight)

6 reps

Mountain Climber

16 reps

Push Up

RPE 10

Inverted Row

8 reps

Seated Dumbbell Curl

8 reps

12 reps

Seated Overhead Press (Dumbbell)

12 reps

Day 1

Power Clean

6 reps

5 reps

4 reps

Stretching

1 mins

Split Squat (Bodyweight)

6 reps

Mountain Climber

16 reps

Push Up

RPE 10

Inverted Row

8 reps

Seated Dumbbell Curl

8 reps

12 reps

Seated Overhead Press (Dumbbell)

12 reps

Day 1

Power Clean

6 reps

5 reps

4 reps

Stretching

1 mins

Split Squat (Bodyweight)

6 reps

Mountain Climber

16 reps

Push Up

RPE 10

Inverted Row

8 reps

Seated Dumbbell Curl

8 reps

12 reps

Seated Overhead Press (Dumbbell)

12 reps

Day 1

Power Clean

6 reps

5 reps

4 reps

Stretching

1 mins

Split Squat (Bodyweight)

6 reps

Mountain Climber

16 reps

Push Up

RPE 10

Inverted Row

8 reps

Seated Dumbbell Curl

8 reps

12 reps

Seated Overhead Press (Dumbbell)

12 reps

Day 1

Power Clean

6 reps

5 reps

4 reps

Stretching

1 mins

Split Squat (Bodyweight)

6 reps

Mountain Climber

16 reps

Push Up

RPE 10

Inverted Row

8 reps

Seated Dumbbell Curl

8 reps

12 reps

Seated Overhead Press (Dumbbell)

12 reps

Day 1

Power Clean

6 reps

5 reps

4 reps

Stretching

1 mins

Split Squat (Bodyweight)

6 reps

Mountain Climber

16 reps

Push Up

RPE 10

Inverted Row

8 reps

Seated Dumbbell Curl

8 reps

12 reps

Seated Overhead Press (Dumbbell)

12 reps

Day 2

Squat (Barbell)

7 reps

6 reps

5 reps

Stretching

20 mins

Overhead Press (Barbell)

7 reps

6 reps

5 reps

Side Plank

20 mins

Nordic Curl

4 reps

Chin-Up (Bodyweight)

Day 2

Squat (Barbell)

7 reps

6 reps

5 reps

Stretching

20 mins

Overhead Press (Barbell)

7 reps

6 reps

5 reps

Side Plank

20 mins

Nordic Curl

4 reps

Chin-Up (Bodyweight)

Day 2

Squat (Barbell)

7 reps

6 reps

5 reps

Stretching

20 mins

Overhead Press (Barbell)

7 reps

6 reps

5 reps

Side Plank

20 mins

Nordic Curl

4 reps

Chin-Up (Bodyweight)

Day 2

Squat (Barbell)

7 reps

6 reps

5 reps

Stretching

20 mins

Overhead Press (Barbell)

7 reps

6 reps

5 reps

Side Plank

20 mins

Nordic Curl

4 reps

Chin-Up (Bodyweight)

Day 2

Squat (Barbell)

7 reps

6 reps

5 reps

Stretching

20 mins

Overhead Press (Barbell)

7 reps

6 reps

5 reps

Side Plank

20 mins

Nordic Curl

4 reps

Chin-Up (Bodyweight)

Day 2

Squat (Barbell)

7 reps

6 reps

5 reps

Stretching

20 mins

Overhead Press (Barbell)

7 reps

6 reps

5 reps

Side Plank

20 mins

Nordic Curl

4 reps

Chin-Up (Bodyweight)

Day 3

Bench Press (Barbell)

7 reps

6 reps

5 reps

Y Raise

10 reps

Romanian Deadlift (Barbell)

6 reps

Bear Crawl

8 reps

Cossack Squat

6 reps

Bent Over Row (Barbell)

8 reps

Day 3

Bench Press (Barbell)

7 reps

6 reps

5 reps

Y Raise

10 reps

Romanian Deadlift (Barbell)

6 reps

Bear Crawl

8 reps

Cossack Squat

6 reps

Bent Over Row (Barbell)

8 reps

Day 3

Bench Press (Barbell)

7 reps

6 reps

5 reps

Y Raise

10 reps

Romanian Deadlift (Barbell)

6 reps

Bear Crawl

8 reps

Cossack Squat

6 reps

Bent Over Row (Barbell)

8 reps

Day 3

Bench Press (Barbell)

7 reps

6 reps

5 reps

Y Raise

10 reps

Romanian Deadlift (Barbell)

6 reps

Bear Crawl

8 reps

Cossack Squat

6 reps

Bent Over Row (Barbell)

8 reps

Day 3

Bench Press (Barbell)

7 reps

6 reps

5 reps

Y Raise

10 reps

Romanian Deadlift (Barbell)

6 reps

Bear Crawl

8 reps

Cossack Squat

6 reps

Bent Over Row (Barbell)

8 reps

Day 3

Bench Press (Barbell)

7 reps

6 reps

5 reps

Y Raise

10 reps

Romanian Deadlift (Barbell)

6 reps

Bear Crawl

8 reps

Cossack Squat

6 reps

Bent Over Row (Barbell)

8 reps

Day 1

Power Clean

1 Set

2 Sets

1 Set

6 Reps

5 Reps

4 Reps

Stretching

4 Sets

1 mins

Split Squat (Bodyweight)

3 Sets

6 Reps

Mountain Climber

3 Sets

16 Reps

Push Up

3 Sets

@10

Inverted Row

3 Sets

8 Reps

Seated Dumbbell Curl

2 Sets

1 Set

8 Reps

12 Reps

Seated Overhead Press (Dumbbell)

3 Sets

12 Reps

Day 2

Squat (Barbell)

1 Set

2 Sets

7 Reps

6 Reps

5 Reps

Stretching

3 Sets

20 mins

Overhead Press (Barbell)

1 Set

2 Sets

7 Reps

6 Reps

5 Reps

Side Plank

3 Sets

20 mins

Nordic Curl

3 Sets

4 Reps

Chin-Up (Bodyweight)

3 Sets

Day 3

Bench Press (Barbell)

1 Set

2 Sets

7 Reps

6 Reps

5 Reps

Y Raise

3 Sets

10 Reps

Romanian Deadlift (Barbell)

3 Sets

6 Reps

Bear Crawl

3 Sets

8 Reps

Cossack Squat

3 Sets

6 Reps

Bent Over Row (Barbell)

3 Sets

8 Reps