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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
    Jul 03, 2025 01:21

Summary

Unleash your inner athlete with this comprehensive 10-week program designed to elevate your strength and performance. Comprising three intense training sessions each week, you'll engage in a variety of exercises including barbell squats, power cleans, and deficit push-ups, targeting major muscle groups for balanced development. Each workout is crafted to challenge your limits, enhance your power, and improve your overall athleticism. Get ready to push yourself and achieve your fitness goals in just 10 weeks!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.5%
Glutes
12.9%
Upper Back
10.4%
Triceps
9.8%
Chest
8.4%
Lats
7.6%
Front Delts
7%
Hamstrings
6.4%
Other
5.6%
Lower Back
4.2%
Olympic
4.2%
Abs
3.1%
Middle Delts
2.2%
Biceps
1.7%
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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
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
Front Squat (Barbell)
3
5 reps
RPE 10
3
Run
4
7 secs
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
6 reps
RPE 7
2
Front Squat (Barbell)
3
5 reps
RPE 10
3
Run
4
7 secs
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
6 reps
RPE 7
2
Front Squat (Barbell)
3
5 reps
RPE 10
3
Run
4
7 secs
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
6 reps
RPE 7
2
Front Squat (Barbell)
3
5 reps
RPE 10
3
Run
4
7 secs
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
6 reps
RPE 7
2
Front Squat (Barbell)
3
5 reps
RPE 10
3
Run
4
7 secs
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
6 reps
RPE 7
2
Front Squat (Barbell)
3
5 reps
RPE 10
3
Run
4
7 secs
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
6 reps
RPE 7
2
Front Squat (Barbell)
3
5 reps
RPE 10
3
Run
4
7 secs
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
6 reps
RPE 7
2
Front Squat (Barbell)
3
5 reps
RPE 10
3
Run
4
7 secs
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
6 reps
RPE 7
2
Front Squat (Barbell)
3
5 reps
RPE 10
3
Run
4
7 secs
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
6 reps
RPE 7
2
Front Squat (Barbell)
3
5 reps
RPE 10
3
Run
4
7 secs
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
1
1
1
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Deficit Push Up
2
AMRAP
RPE 10
3
Pendlay Row
4
8 reps
RPE 7.5
4
Pull-Up (Bodyweight)
3
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
1
1
1
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Deficit Push Up
2
AMRAP
RPE 10
3
Pendlay Row
4
8 reps
RPE 7.5
4
Pull-Up (Bodyweight)
3
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
1
1
1
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Deficit Push Up
2
AMRAP
RPE 10
3
Pendlay Row
4
8 reps
RPE 7.5
4
Pull-Up (Bodyweight)
3
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
1
1
1
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Deficit Push Up
2
AMRAP
RPE 10
3
Pendlay Row
4
8 reps
RPE 7.5
4
Pull-Up (Bodyweight)
3
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
1
1
1
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Deficit Push Up
2
AMRAP
RPE 10
3
Pendlay Row
4
8 reps
RPE 7.5
4
Pull-Up (Bodyweight)
3
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
1
1
1
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Deficit Push Up
2
AMRAP
RPE 10
3
Pendlay Row
4
8 reps
RPE 7.5
4
Pull-Up (Bodyweight)
3
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
1
1
1
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Deficit Push Up
2
AMRAP
RPE 10
3
Pendlay Row
4
8 reps
RPE 7.5
4
Pull-Up (Bodyweight)
3
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
1
1
1
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Deficit Push Up
2
AMRAP
RPE 10
3
Pendlay Row
4
8 reps
RPE 7.5
4
Pull-Up (Bodyweight)
3
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
1
1
1
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Deficit Push Up
2
AMRAP
RPE 10
3
Pendlay Row
4
8 reps
RPE 7.5
4
Pull-Up (Bodyweight)
3
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
1
1
1
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Deficit Push Up
2
AMRAP
RPE 10
3
Pendlay Row
4
8 reps
RPE 7.5
4
Pull-Up (Bodyweight)
3
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
Military Press (Barbell)
1
10 reps
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
Military Press (Barbell)
1
10 reps
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
Military Press (Barbell)
1
10 reps
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
Military Press (Barbell)
1
10 reps
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
Military Press (Barbell)
1
10 reps
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
Military Press (Barbell)
1
10 reps
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
Military Press (Barbell)
1
10 reps
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
Military Press (Barbell)
1
10 reps
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
Military Press (Barbell)
1
10 reps
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
Military Press (Barbell)
1
10 reps
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
Front Squat (Barbell)
3 Sets
5 Reps
@10
3
Run
4 Sets
7 secs
@6
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@10
2
Power Clean
3 Sets
5 Reps
@6.5
3
Military Press (Barbell)
1 Set
10 Reps
@10
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
10 Reps
10 Reps
@8
@10
Day 2
1
Pin Press Bench (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
@7
@7
@7
@7
2
Deficit Push Up
2 Sets
AMRAP
@10
3
Pendlay Row
4 Sets
8 Reps
@7.5
4
Pull-Up (Bodyweight)
3 Sets
1 Reps
@10