AFL strength program
A
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Goblet Squat | 1 | 8 reps | @6 |
| 1 | 8 reps | @8 | ||
| Superset | ||||
| 2A | Trap Bar Deadlift | 2 | 6 reps | @10 |
| 1 | 5 reps | @10 | ||
| 1 | 4 reps | @10 | ||
| 2B | Box Jump | 4 | 3 reps | @10 |
| Superset | ||||
| 3A | Bulgarian Split Squat (Dumbbell) | 4 | 6 reps | @9 |
| 3B | Landmine Press | 2 | 6 reps | @8 |
| 2 | 6 reps | @8.5 | ||
| Superset | ||||
| 4A | Seated Calf Raise | 3 | 15 reps | @8 |
| 4B | Copenhagen Plank | 1 | 15 min | @9 |
| 1 | 15 min | @9.5 | ||
| 1 | 20 min | @10 | ||
| 5 | Hamstring Curl | 1 | 8 reps | @8.5 |
| 1 | 8 reps | @9 | ||
| 1 | 6 reps | @9.5 | ||
| 1 | 6 reps | @10 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Push Up | 1 | 15 reps | @6 |
| 1 | 15 reps | @8 | ||
| 2 | Band Pull Apart | 2 | 12 reps | @7 |
| Superset | ||||
| 3A | Bench Press (Barbell) | 2 | 6 reps | @9 |
| 2 | 6 reps | @9.5 | ||
| 3B | Med Ball Throw | 1 | 10 reps | @8 |
| 1 | 8 reps | @8 | ||
| 2 | 6 reps | @8 | ||
| Superset | ||||
| 4A | Push Press (Barbell) | 2 | 8 reps | @10 |
| 2 | 6 reps | @10 | ||
| 4B | Dumbbell Row | 4 | 6 reps | @9 |
| 4C | Side Bend (Dumbbell) | 4 | 12 reps | @8 |
| Superset | ||||
| 5A | Lateral Raise (Dumbbell) | 2 | 8 reps | @9 |
| 1 | 8 reps | @9.5 | ||
| 5B | Dip (Assisted) | 3 | 6 reps | @9.5 |
| 5C | Wood Chop | 3 | 8 reps | @9.5 |
| Superset | ||||
| 6A | Bicep Curl (Barbell) | 3 | AMRAP | @10 |
| 6B | Tricep Pushdown (Cable) | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Goblet Squat | 2 | 8 reps | @8 |
| Superset | ||||
| 2A | Squat (Barbell) | 2 | 6 reps | @9.5 |
| 1 | 5 reps | @10 | ||
| 1 | 4 reps | @10 | ||
| 2B | Box Jump | 4 | 3 reps | @9.5 |
| Superset | ||||
| 3A | Barbell RDL | 1 | 10 reps | @8 |
| 1 | 8 reps | @9 | ||
| 1 | 6 reps | @9.5 | ||
| 1 | 6 reps | @10 | ||
| 3B | Lat Pulldown | 2 | 8 reps | @9.5 |
| 2 | 6 reps | @10 | ||
| Superset | ||||
| 4A | Hip Thrust (Machine) | 1 | 8 reps | @9.5 |
| 2 | 6 reps | @9.5 | ||
| 4B | Pallof Press | 3 | 8 reps | @9.5 |
| 4C | Sit Up | 1 | 15 reps | @9 |
| 1 | 12 reps | @9 | ||
| 1 | 10 reps | @9 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Push Up | 1 | 15 reps | @6 |
| 1 | 15 reps | @7 | ||
| 1 | 15 reps | @8 | ||
| Superset | ||||
| 2A | Bench Press (Dumbbell) | 1 | 8 reps | @9.5 |
| 2 | 6 reps | @9.5 | ||
| 1 | 6 reps | @10 | ||
| 2B | Landmine Press | 4 | 6 reps | @9 |
| Superset | ||||
| 3A | Pull-Up (Bodyweight) | 4 | AMRAP | @10 |
| 3B | Lat Pulldown (Close Grip) | 2 | 8 reps | @9.5 |
| 2 | 6 reps | @10 | ||
| Superset | ||||
| 4A | Med Ball Slam | 3 | 30 min | @10 |
| 4B | Front Raise | 2 | 8 reps | @9.5 |
| 1 | 6 reps | @9.5 | ||
| 4C | Russian Twist (Dumbbell) | 3 | 8 reps | @10 |
| Superset | ||||
| 5A | Lying Leg Raise | 3 | 10 reps | @9 |
| 5B | Hollow Hold | 3 | 30 min | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Face Pull | 1 | 15 reps | @6 |
| 1 | 15 reps | @7 | ||
| 1 | 15 reps | @8 | ||
| Superset | ||||
| 2A | Hang Clean | 2 | 6 reps | @10 |
| 1 | 5 reps | @10 | ||
| 1 | 4 reps | @10 | ||
| 2B | Trap Bar Deadlift | 4 | 3 reps | @10 |
| Superset | ||||
| 3A | Bench Press (Barbell) | 4 | 6 reps | @9.5 |
| 3B | Shoulder Press (Machine) | 2 | 8 reps | @9.5 |
| 2 | 6 reps | @10 | ||
| Superset | ||||
| 4A | Lunge (Barbell) | 4 | 5 reps | @9.5 |
| 4B | Landmine Twist | 3 | 4 reps | @10 |
| 1 | 0 reps | @10 | ||
| Superset | ||||
| 5A | Hanging Leg Raise | 4 | 10 reps | @10 |
| 5B | Hamstring Curl | 2 | 8 reps | @9.5 |
| 2 | 6 reps | @10 | ||
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, AFL strength program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
AFL strength program is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
AFL strength program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
