Athletic Build: Soccer Performance & Gym Physique
For soccer players wants gym physique
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wide Grip Pull-Up | 5 | 10 reps |
| 2 | Dip (Bodyweight) | 5 | 10 reps |
| 3 | Incline Bench Press (Dumbbell) | 4 | 10 reps |
| 4 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps |
| 5 | Chest Fly (Machine) | 3 | 12 reps |
| 6 | Lateral Raise (Dumbbell) | 3 | 15 reps |
| 7 | Overhead Tricep Extension (Cable) | 3 | 12 reps |
| 8 | Russian Twist | 3 | 40 reps |
| 9 | Plank | 3 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wide Grip Pull-Up | 5 | 10 reps |
| 2 | Dip (Bodyweight) | 5 | 10 reps |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 10 reps |
| 4 | Romanian Deadlift (Barbell) | 3 | 8 reps |
| 5 | Box Jump | 1 | 62 reps |
| 2 | 6 reps | ||
| 6 | Tibialis Raises | 1 | 201 reps |
| 2 | 20 reps | ||
| 7 | Ab Wheel | 3 | 15 reps |
| 8 | Hanging Leg Raise | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wide Grip Pull-Up | 5 | 10 reps |
| 2 | Dip (Bodyweight) | 5 | 10 reps |
| 3 | Lat Pulldown | 4 | 10 reps |
| 4 | T-Bar Row | 3 | 10 reps |
| 5 | Face Pull | 3 | 15 reps |
| 6 | Bicep Curl (EZ Bar) | 4 | 10 reps |
| 7 | Concentration Curl | 3 | 12 reps |
| 8 | Farmer's Walk (Weighted) | 3 | 10 reps |
| 9 | Plank | 3 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Kettlebell Swing | 3 | 15 reps |
| 2 | Squat (Barbell) | 3 | 8 reps |
| 3 | Box Jump | 3 | 8 reps |
| 4 | Bench Press (Barbell) | 3 | 8 reps |
| 5 | Push Up | 3 | 6 reps |
| 6 | Kettlebell Swing | 3 | 15 reps |
| 7 | Jump Switch Lunge | 3 | 10 reps |
| 8 | Plank | 3 | 1 min |
| 9 | Side Plank | 3 | 1 min |
| 10 | Bicycle Crunch | 3 | 40 reps |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, Athletic Build: Soccer Performance & Gym Physique is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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 80 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.
Athletic Build: Soccer Performance & Gym Physique is structured around 4 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Athletic Build: Soccer Performance & Gym Physique 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
