IntermediateFree

Acro and Tumbling

Strength Program designed by Peter Fast. Linear Based.

Peter F.· Jan 2025

1athletes running this program

iOS & Android

Overview

Length

13 weeks

Days / week

4 days

Level

Intermediate

Goal

Athletics

Equipment

Full Gym

Session length

80 min

The goal of this program is to develop more absolute strength. The goal is not conditioning or extreme sport specific lifts although the lifts picked do carry over well to Acro. Examples of which would be variations like sumo squats and overhead carry’s that will be more applicable to bases. It is expected that this template serves the purpose of strength development. Conditioning and direct skill work are separate. Acro is not something that you can practice in the weight room. That is what practice is for. This just develops strength and coordination. It is designed to favor the bases more than the tops because their role requires more strength. This program has two hypertrophy blocks. Weeks 1-3, 4-6. I use volumeazation and rpe to overload during these weeks. Every 3rd week is a deload. Weeks 7-12 are divided into two peaking blocks. Volume decreases and intensity ramps up. This program is linearly based but I have other programs that are concurrent and conjugate based. As per request however this program is classic western periodization. The method of progression I use for the main lifts is an AMRAP set. For every rep achieved over your target goal you will add 1.25% of your 1rm to next weeks lift. For example, If my 1rm is 200lbs and I have an AMRAP with a target of 2 reps at 90% and I hit 4 reps. I will add 3.75% of 200 to next weeks lift. This would have me lifting 205lbs the next week for the same targeted reps until I repeat the AMRAP. Other methods of progression in this program are increasing volume and increasing RPE/RIR. All of the lifts included have been researched to be some of the most effective strength lifts for Acro Athletes. This program does not really have any variation. However, I expect the coach to be able to access the athlete and if a lift is getting stale vary it as needed. It could be as simple as going from a tricep pushdown with a v bar to a rope. A front squat to a paused front squat etc… Following the notes on the exercises is essential. Every detail in this program from week 1-13 is crucial. The hypertrophy phase is designed to have longer workouts than strength phase. Both are essential. This program is not going to make your athlete big and bulky. They are females. Male hormones make you big and bulky. I have probably missed something in this description but am available to answer any questions. GO FLEET. Through my programs Acro athlete Mattea Ruiter has achieved a 300+ deadlift, 270+ squat, and a 155lb bench. Her bodyweight is 148.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on athletics

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Glutes

13.6%

Quadriceps

13%

Abs

10.1%

Hamstrings

Lats

7.5%

Front Delts

7.2%

Triceps

6.6%

Upper Back

6.3%

Middle Delts

6.2%

Adductors

4.5%

Lower Back

3.8%

Biceps

3.7%

Chest

3.6%

Calves

Rear Delts

1.5%

Full-Body

0.7%

Forearms

0.6%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Overhead Press (Dumbbell)	3	8 reps	@6
2	Alternating Incline Bench	2	10–12 reps	@6
3	Bent Over Row (Barbell)	2	12–15 reps	@6
4	Lat Pulldown	2	12–15 reps	@6
5	Lateral Raise (Dumbbell)	2	18–20 reps	@6
6	1 Arm Overhead Carry	1	2 reps	@6
7	Superman	1	AMRAP	—

#	Exercise	Sets	Reps	Load
1	Sumo Deadlift (Barbell)	4	5 reps	68%
2	Front Squat (Barbell)	3	12 reps	@6
3	Hip Thrust (Barbell)	2	12–15 reps	@6
4	Lateral Lunge	2	18–20 reps	@6
5	Side Crunch (Cable)	2	18–20 reps	@6
6	Russian Twist (Dumbbell)	2	18–20 reps	@6
7	Plank	1	AMRAP	@10

#	Exercise	Sets	Reps	Load
1	Dip (Weighted)	3	12 reps	@6
2	Pull-Up (Weighted)	1	AMRAP	—
3	Seated Shoulder Press (Dumbbell)	2	12–15 reps	@6
4	Spider Curl	2	18–20 reps	@6
5	Face Pull	2	18–20 reps	@6
6	V-Handle Tricep Pushdown (Cable)	2	18–20 reps	@6
7	Hollow Hold	1	AMRAP	@10

#	Exercise	Sets	Reps	Load
1	Sumo Squat	4	5 reps	68%
2	Romanian Deadlift (Barbell)	3	12–15 reps	@6
3	Bulgarian Split Squat (Dumbbell)	2	10–12 reps	@6
4	Standing Calf Raise	2	18–20 reps	@7
5	Suitcase Carry	1	2 reps	@6
6	Hanging Leg Raise	2	AMRAP	—
7	Cable Crunch	2	15–18 reps	@6
8	Pogo Hop	2	10 reps	@10

Weeks 2–13 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Acro and Tumbling is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 13 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.

Acro and Tumbling 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 13 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Acro and Tumbling 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

1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android