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AFT Prep

by Johnny

Program Description

Train for AFT

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 23, 2026 03:46
  • Last Edited
    Jan 27, 2026 05:13
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.6%
Front Delts
9.8%
Abs
8.4%
Chest
8.4%
Triceps
8.4%
Lats
8.4%
Rear Delts
7%
Quadriceps
7%
Hamstrings
7%
Upper Back
6.3%
Other
5.6%
Olympic
3.5%
Middle Delts
2.8%
Cardio
2.1%
Biceps
1.4%
Full-Body
0.7%
Adductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
400m Sprint
3
2
1
2 mins
2 mins
3 mins
RPE 9.5
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
400m Sprint
3
2
1
2 mins
2 mins
3 mins
RPE 9.5
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
400m Sprint
3
2
1
2 mins
2 mins
3 mins
RPE 9.5
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
400m Sprint
3
2
1
2 mins
2 mins
3 mins
RPE 9.5
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
400m Sprint
3
2
1
2 mins
2 mins
3 mins
RPE 9.5
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
400m Sprint
3
2
1
2 mins
2 mins
3 mins
RPE 9.5
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
400m Sprint
3
2
1
2 mins
2 mins
3 mins
RPE 9.5
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
400m Sprint
3
2
1
2 mins
2 mins
3 mins
RPE 9.5
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Row
1
-
2
Squat (Bodyweight)
2
15 reps
-
3
Snatch Deadlift
5
3 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6
5
Hand Release Pushup
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Row
1
-
2
Squat (Bodyweight)
2
15 reps
-
3
Snatch Deadlift
5
3 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6
5
Hand Release Pushup
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Row
1
-
2
Squat (Bodyweight)
2
15 reps
-
3
Snatch Deadlift
5
3 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6
5
Hand Release Pushup
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Row
1
-
2
Squat (Bodyweight)
2
15 reps
-
3
Snatch Deadlift
5
3 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6
5
Hand Release Pushup
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Row
1
-
2
Squat (Bodyweight)
2
15 reps
-
3
Snatch Deadlift
5
3 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6
5
Hand Release Pushup
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Row
1
-
2
Squat (Bodyweight)
2
15 reps
-
3
Snatch Deadlift
5
3 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6
5
Hand Release Pushup
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Row
1
-
2
Squat (Bodyweight)
2
15 reps
-
3
Snatch Deadlift
5
3 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6
5
Hand Release Pushup
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Row
1
-
2
Squat (Bodyweight)
2
15 reps
-
3
Snatch Deadlift
5
3 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6
5
Hand Release Pushup
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint Drag Carry
1
3 reps
RPE 8
2
Plank
3
2.2 mins
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint Drag Carry
1
3 reps
RPE 8
2
Plank
3
2.2 mins
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint Drag Carry
1
3 reps
RPE 8
2
Plank
3
2.2 mins
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint Drag Carry
1
3 reps
RPE 8
2
Plank
3
2.2 mins
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint Drag Carry
1
3 reps
RPE 8
2
Plank
3
2.2 mins
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint Drag Carry
1
3 reps
RPE 8
2
Plank
3
2.2 mins
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint Drag Carry
1
3 reps
RPE 8
2
Plank
3
2.2 mins
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint Drag Carry
1
3 reps
RPE 8
2
Plank
3
2.2 mins
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hand Release Pushup
5
15-60 reps
50%
2
Bench Press (Dumbbell)
4
6-8 reps
RPE 7-8
3
Bent Over Row (Dumbbell)
4
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
8 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hand Release Pushup
5
15-60 reps
50%
2
Bench Press (Dumbbell)
4
6-8 reps
RPE 7-8
3
Bent Over Row (Dumbbell)
4
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
8 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hand Release Pushup
5
15-60 reps
50%
2
Bench Press (Dumbbell)
4
6-8 reps
RPE 7-8
3
Bent Over Row (Dumbbell)
4
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
8 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hand Release Pushup
5
15-60 reps
50%
2
Bench Press (Dumbbell)
4
6-8 reps
RPE 7-8
3
Bent Over Row (Dumbbell)
4
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
8 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hand Release Pushup
5
15-60 reps
50%
2
Bench Press (Dumbbell)
4
6-8 reps
RPE 7-8
3
Bent Over Row (Dumbbell)
4
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
8 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hand Release Pushup
5
15-60 reps
50%
2
Bench Press (Dumbbell)
4
6-8 reps
RPE 7-8
3
Bent Over Row (Dumbbell)
4
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
8 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hand Release Pushup
5
15-60 reps
50%
2
Bench Press (Dumbbell)
4
6-8 reps
RPE 7-8
3
Bent Over Row (Dumbbell)
4
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
8 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hand Release Pushup
5
15-60 reps
50%
2
Bench Press (Dumbbell)
4
6-8 reps
RPE 7-8
3
Bent Over Row (Dumbbell)
4
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
8 reps
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
1.5-2 reps
RPE 7-8
2
VO2 Max Intervals
3
1 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
1.5-2 reps
RPE 7-8
2
VO2 Max Intervals
3
1 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
1.5-2 reps
RPE 7-8
2
VO2 Max Intervals
3
1 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
1.5-2 reps
RPE 7-8
2
VO2 Max Intervals
3
1 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
1.5-2 reps
RPE 7-8
2
VO2 Max Intervals
3
1 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
1.5-2 reps
RPE 7-8
2
VO2 Max Intervals
3
1 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
1.5-2 reps
RPE 7-8
2
VO2 Max Intervals
3
1 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
1.5-2 reps
RPE 7-8
2
VO2 Max Intervals
3
1 reps
RPE 9.5
Week 1
1 / 8 Weeks
Day 1
1
400m Sprint
3 Sets
2 Sets
1 Set
2 mins
2 mins
3 mins
@9.5
@10
@9
Day 3
1
Sprint Drag Carry
1 Set
3 Reps
@8
2
Plank
3 Sets
2.2 mins
100%
Day 4
1
Hand Release Pushup
5 Sets
15-60 Reps
50%
2
Bench Press (Dumbbell)
4 Sets
6-8 Reps
@7-8
3
Bent Over Row (Dumbbell)
4 Sets
8-10 Reps
@8
4
Lateral Raise (Dumbbell)
4 Sets
8 Reps
90%
Day 5
1
Run
1 Set
1.5-2 Reps
@7-8
2
VO2 Max Intervals
3 Sets
1 Reps
@9.5
Day 2
1
100m Row
1 Set
-
2
Squat (Bodyweight)
2 Sets
15 Reps
-
3
Snatch Deadlift
5 Sets
3 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@6
5
Hand Release Pushup
3 Sets
15 Reps
@8