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BoostcampPNG

Athletic Build: Soccer Performance & Gym Physique

by Dustin G.

Program Description

Goooood

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 06, 2025 11:37
  • Last Edited
    Aug 06, 2025 01:23
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
2
62 reps
6 reps
-
-
6
Tibialis Raises
1
2
201 reps
20 reps
-
-
7
Ab Wheel
3
15 reps
-
8
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
2
62 reps
6 reps
-
-
6
Tibialis Raises
1
2
201 reps
20 reps
-
-
7
Ab Wheel
3
15 reps
-
8
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
2
62 reps
6 reps
-
-
6
Tibialis Raises
1
2
201 reps
20 reps
-
-
7
Ab Wheel
3
15 reps
-
8
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
2
62 reps
6 reps
-
-
6
Tibialis Raises
1
2
201 reps
20 reps
-
-
7
Ab Wheel
3
15 reps
-
8
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
2
62 reps
6 reps
-
-
6
Tibialis Raises
1
2
201 reps
20 reps
-
-
7
Ab Wheel
3
15 reps
-
8
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
2
62 reps
6 reps
-
-
6
Tibialis Raises
1
2
201 reps
20 reps
-
-
7
Ab Wheel
3
15 reps
-
8
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
9
Side Plank
3
1 mins
-
10
Bicycle Crunch
3
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
9
Side Plank
3
1 mins
-
10
Bicycle Crunch
3
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
9
Side Plank
3
1 mins
-
10
Bicycle Crunch
3
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
9
Side Plank
3
1 mins
-
10
Bicycle Crunch
3
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
9
Side Plank
3
1 mins
-
10
Bicycle Crunch
3
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
9
Side Plank
3
1 mins
-
10
Bicycle Crunch
3
40 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Wide Grip Pull-Up
5 Sets
10 Reps
-
2
Dip (Bodyweight)
5 Sets
10 Reps
-
3
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
5
Chest Fly (Machine)
3 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
8
Russian Twist
3 Sets
40 Reps
-
9
Plank
3 Sets
1 mins
-
Day 2
1
Wide Grip Pull-Up
5 Sets
10 Reps
-
2
Dip (Bodyweight)
5 Sets
10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
5
Box Jump
1 Set
2 Sets
62 Reps
6 Reps
-
-
6
Tibialis Raises
1 Set
2 Sets
201 Reps
20 Reps
-
-
7
Ab Wheel
3 Sets
15 Reps
-
8
Hanging Leg Raise
3 Sets
15 Reps
-
Day 3
1
Wide Grip Pull-Up
5 Sets
10 Reps
-
2
Dip (Bodyweight)
5 Sets
10 Reps
-
3
Lat Pulldown
4 Sets
10 Reps
-
4
T-Bar Row
3 Sets
10 Reps
-
5
Face Pull
3 Sets
15 Reps
-
6
Bicep Curl (EZ Bar)
4 Sets
10 Reps
-
7
Concentration Curl
3 Sets
12 Reps
-
8
Farmer's Walk (Weighted)
3 Sets
10 Reps
-
9
Plank
3 Sets
1 mins
-
Day 4
1
Kettlebell Swing
3 Sets
15 Reps
-
2
Squat (Barbell)
3 Sets
8 Reps
-
3
Box Jump
3 Sets
8 Reps
-
4
Bench Press (Barbell)
3 Sets
8 Reps
-
5
Push Up
3 Sets
6 Reps
-
6
Kettlebell Swing
3 Sets
15 Reps
-
7
Jump Switch Lunge
3 Sets
10 Reps
-
8
Plank
3 Sets
1 mins
-
9
Side Plank
3 Sets
1 mins
-
10
Bicycle Crunch
3 Sets
40 Reps
-