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Luke's Athletic Bodybuilding

by L M

Program Description

**Luke's Athletic Bodybuilding** is a comprehensive 6-week program designed to sculpt a powerful physique through a blend of strength training and cardio. With 30 sessions packed into this plan, you'll engage in dynamic supersets, including effective exercises like Romanian Deadlifts and Deficit Push-Ups, to maximize muscle growth and endurance. Each week features a mix of high-intensity VO2 Max intervals and targeted strength workouts, ensuring you build both strength and cardiovascular fitness. Get ready to transform your body and unleash your athletic potential!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Bodybuilding, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 28, 2025 11:49
  • Last Edited
    Dec 29, 2025 01:32
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
15.8%
Triceps
12.8%
Glutes
12.1%
Quadriceps
12.1%
Front Delts
10.6%
Chest
8.3%
Abs
5.7%
Upper Back
4.5%
Biceps
4.2%
Cardio
3%
Lats
2.3%
Middle Delts
2.3%
Lower Back
1.9%
Forearms
1.5%
Rear Delts
1.1%
Adductors
1.1%
Other
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Deficit Push Up
2
AMRAP
-
3A
Belt Squat
1
1
1
6 reps
7 reps
8 reps
RPE 10
RPE 10
RPE 10
3B
Jump Squat
1
1
1
21 reps
15 reps
9 reps
RPE 10
RPE 10
RPE 10
4
Dip (Bodyweight)
2
AMRAP
-
5
Lat Pulldown
3
8 reps
RPE 10
6
Overhead Press (Barbell)
3
5 reps
RPE 10
7
Sit Up
2
AMRAP
RPE 10
8
Incline Curl (Dumbbell)
2
2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Deficit Push Up
2
AMRAP
-
3A
Belt Squat
1
1
1
6 reps
7 reps
8 reps
RPE 10
RPE 10
RPE 10
3B
Jump Squat
1
1
1
21 reps
15 reps
9 reps
RPE 10
RPE 10
RPE 10
4
Dip (Bodyweight)
2
AMRAP
-
5
Lat Pulldown
3
8 reps
RPE 10
6
Overhead Press (Barbell)
3
5 reps
RPE 10
7
Sit Up
2
AMRAP
RPE 10
8
Incline Curl (Dumbbell)
2
2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Deficit Push Up
2
AMRAP
-
3A
Belt Squat
1
1
1
6 reps
7 reps
8 reps
RPE 10
RPE 10
RPE 10
3B
Jump Squat
1
1
1
21 reps
15 reps
9 reps
RPE 10
RPE 10
RPE 10
4
Dip (Bodyweight)
2
AMRAP
-
5
Lat Pulldown
3
8 reps
RPE 10
6
Overhead Press (Barbell)
3
5 reps
RPE 10
7
Sit Up
2
AMRAP
RPE 10
8
Incline Curl (Dumbbell)
2
2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Deficit Push Up
2
AMRAP
-
3A
Belt Squat
1
1
1
6 reps
7 reps
8 reps
RPE 10
RPE 10
RPE 10
3B
Jump Squat
1
1
1
21 reps
15 reps
9 reps
RPE 10
RPE 10
RPE 10
4
Dip (Bodyweight)
2
AMRAP
-
5
Lat Pulldown
3
8 reps
RPE 10
6
Overhead Press (Barbell)
3
5 reps
RPE 10
7
Sit Up
2
AMRAP
RPE 10
8
Incline Curl (Dumbbell)
2
2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Deficit Push Up
2
AMRAP
-
3A
Belt Squat
1
1
1
6 reps
7 reps
8 reps
RPE 10
RPE 10
RPE 10
3B
Jump Squat
1
1
1
21 reps
15 reps
9 reps
RPE 10
RPE 10
RPE 10
4
Dip (Bodyweight)
2
AMRAP
-
5
Lat Pulldown
3
8 reps
RPE 10
6
Overhead Press (Barbell)
3
5 reps
RPE 10
7
Sit Up
2
AMRAP
RPE 10
8
Incline Curl (Dumbbell)
2
2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Deficit Push Up
2
AMRAP
-
3A
Belt Squat
1
1
1
6 reps
7 reps
8 reps
RPE 10
RPE 10
RPE 10
3B
Jump Squat
1
1
1
21 reps
15 reps
9 reps
RPE 10
RPE 10
RPE 10
4
Dip (Bodyweight)
2
AMRAP
-
5
Lat Pulldown
3
8 reps
RPE 10
6
Overhead Press (Barbell)
3
5 reps
RPE 10
7
Sit Up
2
AMRAP
RPE 10
8
Incline Curl (Dumbbell)
2
2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
-
2A
Romanian Deadlift (Barbell)
5
5 reps
-
2B
Deficit Push Up
5
AMRAP
-
3
Single Leg Press
3
8 reps
RPE 10
4
Leg Curl
3
AMRAP
-
5
Tricep Pushdown (Cable)
1
100 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
-
2A
Romanian Deadlift (Barbell)
5
5 reps
-
2B
Deficit Push Up
5
AMRAP
-
3
Single Leg Press
3
8 reps
RPE 10
4
Leg Curl
3
AMRAP
-
5
Tricep Pushdown (Cable)
1
100 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
-
2A
Romanian Deadlift (Barbell)
5
5 reps
-
2B
Deficit Push Up
5
AMRAP
-
3
Single Leg Press
3
8 reps
RPE 10
4
Leg Curl
3
AMRAP
-
5
Tricep Pushdown (Cable)
1
100 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
-
2A
Romanian Deadlift (Barbell)
5
5 reps
-
2B
Deficit Push Up
5
AMRAP
-
3
Single Leg Press
3
8 reps
RPE 10
4
Leg Curl
3
AMRAP
-
5
Tricep Pushdown (Cable)
1
100 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
-
2A
Romanian Deadlift (Barbell)
5
5 reps
-
2B
Deficit Push Up
5
AMRAP
-
3
Single Leg Press
3
8 reps
RPE 10
4
Leg Curl
3
AMRAP
-
5
Tricep Pushdown (Cable)
1
100 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
-
2A
Romanian Deadlift (Barbell)
5
5 reps
-
2B
Deficit Push Up
5
AMRAP
-
3
Single Leg Press
3
8 reps
RPE 10
4
Leg Curl
3
AMRAP
-
5
Tricep Pushdown (Cable)
1
100 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Belt Squat
2
6 reps
RPE 10
3
Dip (Bodyweight)
2
AMRAP
-
4
Face Pull
3
15 reps
-
5
Leg Curl
2
AMRAP
-
6
Tricep Pushdown (Cable)
2
AMRAP
-
7
Bicep Curl (Dumbbell)
2
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Belt Squat
2
6 reps
RPE 10
3
Dip (Bodyweight)
2
AMRAP
-
4
Face Pull
3
15 reps
-
5
Leg Curl
2
AMRAP
-
6
Tricep Pushdown (Cable)
2
AMRAP
-
7
Bicep Curl (Dumbbell)
2
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Belt Squat
2
6 reps
RPE 10
3
Dip (Bodyweight)
2
AMRAP
-
4
Face Pull
3
15 reps
-
5
Leg Curl
2
AMRAP
-
6
Tricep Pushdown (Cable)
2
AMRAP
-
7
Bicep Curl (Dumbbell)
2
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Belt Squat
2
6 reps
RPE 10
3
Dip (Bodyweight)
2
AMRAP
-
4
Face Pull
3
15 reps
-
5
Leg Curl
2
AMRAP
-
6
Tricep Pushdown (Cable)
2
AMRAP
-
7
Bicep Curl (Dumbbell)
2
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Belt Squat
2
6 reps
RPE 10
3
Dip (Bodyweight)
2
AMRAP
-
4
Face Pull
3
15 reps
-
5
Leg Curl
2
AMRAP
-
6
Tricep Pushdown (Cable)
2
AMRAP
-
7
Bicep Curl (Dumbbell)
2
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Belt Squat
2
6 reps
RPE 10
3
Dip (Bodyweight)
2
AMRAP
-
4
Face Pull
3
15 reps
-
5
Leg Curl
2
AMRAP
-
6
Tricep Pushdown (Cable)
2
AMRAP
-
7
Bicep Curl (Dumbbell)
2
2 mins
-
Week 1
1 / 6 Weeks
Day 3
1
VO2 Max Intervals
1 Set
-
2A
Romanian Deadlift (Barbell)
5 Sets
5 Reps
-
2B
Deficit Push Up
5 Sets
AMRAP
-
3
Single Leg Press
3 Sets
8 Reps
@10
4
Leg Curl
3 Sets
AMRAP
-
5
Tricep Pushdown (Cable)
1 Set
100 Reps
@6
Day 5
1
2km Row
1 Set
-
2
Belt Squat
2 Sets
6 Reps
@10
3
Dip (Bodyweight)
2 Sets
AMRAP
-
4
Face Pull
3 Sets
15 Reps
-
5
Leg Curl
2 Sets
AMRAP
-
6
Tricep Pushdown (Cable)
2 Sets
AMRAP
-
7
Bicep Curl (Dumbbell)
2 Sets
2 mins
-
Day 4
1
Elliptical
1 Set
60 mins
-
Day 2
1
Cardio (Zone 2)
1 Set
60 mins
@6
Day 1
1
Stair Climber
1 Set
20 mins
-
2
Deficit Push Up
2 Sets
AMRAP
-
3A
Belt Squat
1 Set
1 Set
1 Set
6 Reps
7 Reps
8 Reps
@10
@10
@10
3B
Jump Squat
1 Set
1 Set
1 Set
21 Reps
15 Reps
9 Reps
@10
@10
@10
4
Dip (Bodyweight)
2 Sets
AMRAP
-
5
Lat Pulldown
3 Sets
8 Reps
@10
6
Overhead Press (Barbell)
3 Sets
5 Reps
@10
7
Sit Up
2 Sets
AMRAP
@10
8
Incline Curl (Dumbbell)
2 Sets
2 mins
@8