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Strength Conditioning for Athletes

by Nate

Program Description

Help athletes

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 22, 2025 07:50
  • Last Edited
    Jul 23, 2025 09:59

Summary

Unlock your athletic potential with this comprehensive 4-week Strength Conditioning program, designed specifically for athletes. Committing just three days a week, you'll engage in targeted workouts that enhance strength, power, and endurance across all major muscle groups. Each session features a mix of machine, bodyweight, and free weight exercises, ensuring a well-rounded approach to your training. Get ready to elevate your performance and achieve your fitness goals with a structured plan that pushes your limits and builds resilience.
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
6-8 reps
4-6 reps
8-10 reps
RPE 9
RPE 10
RPE 8
2
Dips
2
6-8 reps
RPE 8
3
Single Leg Press
1
1
4-6 reps
6-8 reps
RPE 9
RPE 8
4
Preacher Curl
3
6-8 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
6-8 reps
RPE 7-8
6
Seated Dumbbell Curl
2
5-7 reps
RPE 8
7
Lateral Raise (Cable)
3
6-10 reps
RPE 9-10
8
Step-Up (Weighted)
3
5 reps
RPE 6
9
Cable Crunch
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-7 reps
RPE 7
2
Dips
2
6-8 reps
RPE 8
3
Walking Lunge
2
5-7 reps
RPE 8
4
Preacher Curl
3
6-8 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
6-8 reps
RPE 7-8
6
Lateral Raise (Cable)
3
-
RPE 9-10
7
Seated Dumbbell Curl
2
5-7 reps
RPE 8
8
Step-Up (Weighted)
3
5 reps
RPE 6
9
Cable Crunch
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-7 reps
RPE 7
2
Dips
2
6-8 reps
RPE 8
3
Walking Lunge
2
5-7 reps
RPE 8
4
Preacher Curl
3
6-8 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
6-8 reps
RPE 7-8
6
Lateral Raise (Cable)
3
-
RPE 9-10
7
Seated Dumbbell Curl
2
5-7 reps
RPE 8
8
Step-Up (Weighted)
3
5 reps
RPE 6
9
Cable Crunch
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-7 reps
RPE 7
2
Dips
2
6-8 reps
RPE 8
3
Walking Lunge
2
5-7 reps
RPE 8
4
Preacher Curl
3
6-8 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
6-8 reps
RPE 7-8
6
Lateral Raise (Cable)
3
-
RPE 9-10
7
Seated Dumbbell Curl
2
5-7 reps
RPE 8
8
Step-Up (Weighted)
3
5 reps
RPE 6
9
Cable Crunch
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
6-8 reps
3-5 reps
8-12 reps
RPE 10
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 7
3
Pec Deck (Machine)
2
6-10 reps
RPE 8
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Hip Thrust (Barbell)
2
6-8 reps
RPE 8
6
Chest Supported Row (Machine)
1
1
1
8-10 reps
5-7 reps
10-15 reps
RPE 8
RPE 10
RPE 7
7
Lateral Raise (Cable)
3
5-10 reps
RPE 10
8
Standing Calf Raise
3
5-7 reps
RPE 7
9
Cable Crunch
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-7 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3
Pec Deck (Machine)
2
5-7 reps
RPE 8
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Hip Thrust (Barbell)
2
5 reps
RPE 8
6
Chest Supported Row (Machine)
3
6 reps
RPE 7
7
Lateral Raise (Cable)
3
-
8
Standing Calf Raise
3
6 reps
RPE 7
9
Cable Crunch
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-7 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3
Pec Deck (Machine)
2
5-7 reps
RPE 8
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Hip Thrust (Barbell)
2
5 reps
RPE 8
6
Chest Supported Row (Machine)
3
6 reps
RPE 7
7
Lateral Raise (Cable)
3
-
8
Standing Calf Raise
3
6 reps
RPE 7
9
Cable Crunch
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-7 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3
Pec Deck (Machine)
2
5-7 reps
RPE 8
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Hip Thrust (Barbell)
2
5 reps
RPE 8
6
Chest Supported Row (Machine)
3
6 reps
RPE 7
7
Lateral Raise (Cable)
3
-
8
Standing Calf Raise
3
6 reps
RPE 7
9
Cable Crunch
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
5-7 reps
RPE 8
2
Hack Squat
1
1
5-7 reps
8-10 reps
RPE 8
RPE 8
3
Bench Press (Dumbbell)
2
5-7 reps
-
4
Lat Pulldown
2
1
1
7-9 reps
7-9 reps
7-9 reps
RPE 8
RPE 10
RPE 7
5
Tricep Pushdown (Cable)
1
1
1
RPE 9
RPE 10
RPE 7
6
Y Raise
3
6-10 reps
RPE 10
7
Seated Dumbbell Curl
3
-
8
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-7 reps
RPE 8
2
Hack Squat
2
5 reps
RPE 8
3
Bench Press (Dumbbell)
2
5-7 reps
-
4
Y Raise
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 8
RPE 7
5
Lat Pulldown
2
1
7-9 reps
7-9 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-7 reps
RPE 8
2
Hack Squat
2
5 reps
RPE 8
3
Bench Press (Dumbbell)
2
5-7 reps
-
4
Y Raise
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 8
RPE 7
5
Lat Pulldown
2
1
7-9 reps
7-9 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-7 reps
RPE 8
2
Hack Squat
2
5 reps
RPE 8
3
Bench Press (Dumbbell)
2
5-7 reps
-
4
Y Raise
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 8
RPE 7
5
Lat Pulldown
2
1
7-9 reps
7-9 reps
RPE 8
RPE 9
Week 1
1 / 4 Weeks
Day 3
1
Seated Hamstring Curl
3 Sets
5-7 Reps
@8
2
Hack Squat
1 Set
1 Set
5-7 Reps
8-10 Reps
@8
@8
3
Bench Press (Dumbbell)
2 Sets
5-7 Reps
-
4
Lat Pulldown
2 Sets
1 Set
1 Set
7-9 Reps
7-9 Reps
7-9 Reps
@8
@10
@7
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
@9
@10
@7
6
Y Raise
3 Sets
6-10 Reps
@10
7
Seated Dumbbell Curl
3 Sets
-
8
Cable Crunch
2 Sets
-
Day 2
1
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
6-8 Reps
3-5 Reps
8-12 Reps
@10
@10
@8
2
Romanian Deadlift (Barbell)
2 Sets
5-7 Reps
@7
3
Pec Deck (Machine)
2 Sets
6-10 Reps
@8
4
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
5
Hip Thrust (Barbell)
2 Sets
6-8 Reps
@8
6
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
5-7 Reps
10-15 Reps
@8
@10
@7
7
Lateral Raise (Cable)
3 Sets
5-10 Reps
@10
8
Standing Calf Raise
3 Sets
5-7 Reps
@7
9
Cable Crunch
3 Sets
8 Reps
@9
Day 1
1
Leg Extension
1 Set
1 Set
1 Set
6-8 Reps
4-6 Reps
8-10 Reps
@9
@10
@8
2
Dips
2 Sets
6-8 Reps
@8
3
Single Leg Press
1 Set
1 Set
4-6 Reps
6-8 Reps
@9
@8
4
Preacher Curl
3 Sets
6-8 Reps
@7.5
5
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@7-8
6
Seated Dumbbell Curl
2 Sets
5-7 Reps
@8
7
Lateral Raise (Cable)
3 Sets
6-10 Reps
@9-10
8
Step-Up (Weighted)
3 Sets
5 Reps
@6
9
Cable Crunch
2 Sets
8-10 Reps
@8