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Valiant athlete

by Nosfy
4.0
(1 rating)

Program Description

A blend of power and strength. Suppose to bullet proof you as an athlete. The program is supposed to be tun as a linear progression. And exercise arrangement can change depending on the person's goals (putting the exercises that require explosivity first for example).

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 04, 2025 11:47
  • Last Edited
    Dec 02, 2025 07:48
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
9.6%
Upper Back
9.4%
Triceps
8.7%
Front Delts
8.2%
Hamstrings
8%
Chest
8%
Biceps
7.6%
Lats
7.5%
Abs
7.1%
Glutes
6.4%
Middle Delts
6.2%
Lower Back
3.2%
Forearms
2.7%
Calves
2.7%
Olympic
2.7%
Adductors
1.6%
Rear Delts
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 9
2
Zercher Squat (Barbell)
3
8 reps
-
3
Clean Pull
3
6 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
7
Tricep Pushdown (Cable)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 9
2
Zercher Squat (Barbell)
3
8 reps
-
3
Clean Pull
3
6 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
7
Tricep Pushdown (Cable)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 9
2
Zercher Squat (Barbell)
3
8 reps
-
3
Clean Pull
3
6 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
7
Tricep Pushdown (Cable)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 9
2
Zercher Squat (Barbell)
3
8 reps
-
3
Clean Pull
3
6 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
7
Tricep Pushdown (Cable)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Wood Chop
2
6 reps
-
7
Wrist Curls
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Wood Chop
2
6 reps
-
7
Wrist Curls
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Wood Chop
2
6 reps
-
7
Wrist Curls
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Wood Chop
2
6 reps
-
7
Wrist Curls
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8-9
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Underhand Lat Pulldown
3
8 reps
-
5
Lateral Raise (Cable)
3
8 reps
-
6
Preacher Curl (Barbell)
3
8 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8-9
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Underhand Lat Pulldown
3
8 reps
-
5
Lateral Raise (Cable)
3
8 reps
-
6
Preacher Curl (Barbell)
3
8 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8-9
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Underhand Lat Pulldown
3
8 reps
-
5
Lateral Raise (Cable)
3
8 reps
-
6
Preacher Curl (Barbell)
3
8 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8-9
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Underhand Lat Pulldown
3
8 reps
-
5
Lateral Raise (Cable)
3
8 reps
-
6
Preacher Curl (Barbell)
3
8 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Week 1
1 / 4 Weeks
Day 3
1
Bench Press (Barbell)
3 Sets
5 Reps
@8-9
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
-
3
Barbell Row
3 Sets
8 Reps
-
4
Underhand Lat Pulldown
3 Sets
8 Reps
-
5
Lateral Raise (Cable)
3 Sets
8 Reps
-
6
Preacher Curl (Barbell)
3 Sets
8 Reps
-
7
Abs Crunch (Machine)
3 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6 Reps
-
3
Leg Extension
3 Sets
10 Reps
-
4
Lying Leg Curl
3 Sets
10 Reps
-
5
Standing Calf Raise
3 Sets
12 Reps
-
6
Wood Chop
2 Sets
6 Reps
-
7
Wrist Curls
2 Sets
10 Reps
-
Day 1
1
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
AMRAP
@9
2
Zercher Squat (Barbell)
3 Sets
8 Reps
-
3
Clean Pull
3 Sets
6 Reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
8 Reps
-
5
Bench Press (Close Grip)
3 Sets
8 Reps
-
6
Bicep Curl (Barbell)
2 Sets
8 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
8 Reps
-