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BoostcampPNG

Athlete

by Max C.A
1 athletes joined

Program Description

Be a faster stronger athlete

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 15, 2025 11:09
  • Last Edited
    May 15, 2025 10:34
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
6 reps
RPE 7
2
Leg Extension
3
7 reps
RPE 6
3
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
6 reps
RPE 7
2
Leg Extension
3
7 reps
RPE 6
3
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
6 reps
RPE 7
2
Leg Extension
3
7 reps
RPE 6
3
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
6 reps
RPE 7
2
Leg Extension
3
7 reps
RPE 6
3
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
6 reps
RPE 7
2
Leg Extension
3
7 reps
RPE 6
3
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
6 reps
RPE 7
2
Leg Extension
3
7 reps
RPE 6
3
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
6 reps
RPE 7
2
Leg Extension
3
7 reps
RPE 6
3
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
6 reps
RPE 7
2
Leg Extension
3
7 reps
RPE 6
3
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
6 reps
RPE 7
2
Leg Extension
3
7 reps
RPE 6
3
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
6 reps
RPE 7
2
Leg Extension
3
7 reps
RPE 6
3
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
10 reps
RPE 7
2
Deficit Push Up
2
AMRAP
RPE 10
3
Pendlay Row
4
8 reps
RPE 7.5
4
Pull-Up (Bodyweight)
5
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
10 reps
RPE 7
2
Deficit Push Up
2
AMRAP
RPE 10
3
Pendlay Row
4
8 reps
RPE 7.5
4
Pull-Up (Bodyweight)
5
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
10 reps
RPE 7
2
Deficit Push Up
2
AMRAP
RPE 10
3
Pendlay Row
4
8 reps
RPE 7.5
4
Pull-Up (Bodyweight)
5
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
10 reps
RPE 7
2
Deficit Push Up
2
AMRAP
RPE 10
3
Pendlay Row
4
8 reps
RPE 7.5
4
Pull-Up (Bodyweight)
5
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
10 reps
RPE 7
2
Deficit Push Up
2
AMRAP
RPE 10
3
Pendlay Row
4
8 reps
RPE 7.5
4
Pull-Up (Bodyweight)
5
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
10 reps
RPE 7
2
Deficit Push Up
2
AMRAP
RPE 10
3
Pendlay Row
4
8 reps
RPE 7.5
4
Pull-Up (Bodyweight)
5
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
10 reps
RPE 7
2
Deficit Push Up
2
AMRAP
RPE 10
3
Pendlay Row
4
8 reps
RPE 7.5
4
Pull-Up (Bodyweight)
5
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
10 reps
RPE 7
2
Deficit Push Up
2
AMRAP
RPE 10
3
Pendlay Row
4
8 reps
RPE 7.5
4
Pull-Up (Bodyweight)
5
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
10 reps
RPE 7
2
Deficit Push Up
2
AMRAP
RPE 10
3
Pendlay Row
4
8 reps
RPE 7.5
4
Pull-Up (Bodyweight)
5
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
10 reps
RPE 7
2
Deficit Push Up
2
AMRAP
RPE 10
3
Pendlay Row
4
8 reps
RPE 7.5
4
Pull-Up (Bodyweight)
5
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
2
Power Clean
3
5 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
2
Power Clean
3
5 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
2
Power Clean
3
5 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
2
Power Clean
3
5 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
2
Power Clean
3
5 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
2
Power Clean
3
5 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
2
Power Clean
3
5 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
2
Power Clean
3
5 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
2
Power Clean
3
5 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
2
Power Clean
3
5 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Box Squat (Barbell)
4 Sets
6 Reps
@7
2
Leg Extension
3 Sets
7 Reps
@6
3
Hip Adductor (Machine)
2 Sets
12 Reps
@10
Day 2
1
Pin Press Bench (Barbell)
4 Sets
10 Reps
@7
2
Deficit Push Up
2 Sets
AMRAP
@10
3
Pendlay Row
4 Sets
8 Reps
@7.5
4
Pull-Up (Bodyweight)
5 Sets
1 Reps
@10
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@10
2
Power Clean
3 Sets
5 Reps
@6.5
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@10
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
10 Reps
10 Reps
@8
@10