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BoostcampPNG

Athletic Fitness

by Ajitesh Singh

Program Description

Improve athletic performance by increasing stamina speed agility mobility and strength.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 23, 2025 06:39
  • Last Edited
    Jun 18, 2025 08:06

Summary

Unlock your athletic potential with this dynamic 8-week program designed for those ready to elevate their fitness game. Committing just 4 days a week, you'll tackle a variety of workouts that focus on strength, endurance, and agility, ensuring a comprehensive approach to conditioning. Each session is crafted to challenge your limits, featuring exercises like weighted step-ups and barbell rows, tailored to build muscle and enhance performance. Join now and transform your body into a powerhouse!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
RPE 6
2
Squat (Bodyweight)
3
10 reps
RPE 6
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
4
Reverse Lunge (Bodyweight)
3
10 reps
RPE 6
5
Calf Raise (Bodyweight)
3
10 reps
RPE 6
6
Skater Hop
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
10 reps
-
2
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Hip Abductor (Machine)
3
10 reps
-
5
Seated Calf Raise
3
-
6
Lunge (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
RPE 6
2
Squat (Bodyweight)
3
10 reps
RPE 6
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
4
Reverse Lunge (Bodyweight)
3
10 reps
RPE 6
5
Calf Raise (Bodyweight)
3
10 reps
RPE 6
6
Skater Hop
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
RPE 6
2
Squat (Bodyweight)
3
10 reps
RPE 6
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
4
Reverse Lunge (Bodyweight)
3
10 reps
RPE 6
5
Calf Raise (Bodyweight)
3
10 reps
RPE 6
6
Skater Hop
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
RPE 6
2
Squat (Bodyweight)
3
10 reps
RPE 6
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
4
Reverse Lunge (Bodyweight)
3
10 reps
RPE 6
5
Calf Raise (Bodyweight)
3
10 reps
RPE 6
6
Skater Hop
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
RPE 6
2
Squat (Bodyweight)
3
10 reps
RPE 6
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
4
Reverse Lunge (Bodyweight)
3
10 reps
RPE 6
5
Calf Raise (Bodyweight)
3
10 reps
RPE 6
6
Skater Hop
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
RPE 6
2
Squat (Bodyweight)
3
10 reps
RPE 6
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
4
Reverse Lunge (Bodyweight)
3
10 reps
RPE 6
5
Calf Raise (Bodyweight)
3
10 reps
RPE 6
6
Skater Hop
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
10 reps
-
2
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Hip Abductor (Machine)
3
10 reps
-
5
Seated Calf Raise
3
-
6
Lunge (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Bench Press (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Lateral Raise (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Reverse Pec Deck
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Front Raise
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
8
Tricep Extension (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Bench Press (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Lateral Raise (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Reverse Pec Deck
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Front Raise
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
8
Tricep Extension (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Bench Press (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Lateral Raise (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Reverse Pec Deck
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Front Raise
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
8
Tricep Extension (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Bench Press (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Lateral Raise (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Reverse Pec Deck
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Front Raise
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
8
Tricep Extension (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Bench Press (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Lateral Raise (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Reverse Pec Deck
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Front Raise
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
8
Tricep Extension (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Bench Press (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Lateral Raise (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Reverse Pec Deck
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Front Raise
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
8
Tricep Extension (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Bench Press (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Lateral Raise (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Reverse Pec Deck
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Front Raise
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
8
Tricep Extension (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Bench Press (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Lateral Raise (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Reverse Pec Deck
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Front Raise
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
8
Tricep Extension (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Barbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Inverted Row
3
10 reps
-
7
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Barbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Inverted Row
3
10 reps
-
7
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Barbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Inverted Row
3
10 reps
-
7
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Barbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Inverted Row
3
10 reps
-
7
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Barbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Inverted Row
3
10 reps
-
7
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Barbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Inverted Row
3
10 reps
-
7
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Barbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Inverted Row
3
10 reps
-
7
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Barbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Inverted Row
3
10 reps
-
7
Back Extension
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
10 reps
-
2
Russian Twist (Dumbbell)
3
10 reps
-
3
Leg Raise (Captain's Chair)
3
10 reps
-
4
Plank
2
30 mins
-
5
Sit Up
3
10 reps
-
6
Dead Hang
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
10 reps
-
2
Russian Twist (Dumbbell)
3
10 reps
-
3
Leg Raise (Captain's Chair)
3
10 reps
-
4
Plank
2
30 mins
-
5
Sit Up
3
10 reps
-
6
Dead Hang
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
10 reps
-
2
Russian Twist (Dumbbell)
3
10 reps
-
3
Leg Raise (Captain's Chair)
3
10 reps
-
4
Plank
2
30 mins
-
5
Sit Up
3
10 reps
-
6
Dead Hang
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
10 reps
-
2
Russian Twist (Dumbbell)
3
10 reps
-
3
Leg Raise (Captain's Chair)
3
10 reps
-
4
Plank
2
30 mins
-
5
Sit Up
3
10 reps
-
6
Dead Hang
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
10 reps
-
2
Russian Twist (Dumbbell)
3
10 reps
-
3
Leg Raise (Captain's Chair)
3
10 reps
-
4
Plank
2
30 mins
-
5
Sit Up
3
10 reps
-
6
Dead Hang
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
10 reps
-
2
Russian Twist (Dumbbell)
3
10 reps
-
3
Leg Raise (Captain's Chair)
3
10 reps
-
4
Plank
2
30 mins
-
5
Sit Up
3
10 reps
-
6
Dead Hang
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
10 reps
-
2
Russian Twist (Dumbbell)
3
10 reps
-
3
Leg Raise (Captain's Chair)
3
10 reps
-
4
Plank
2
30 mins
-
5
Sit Up
3
10 reps
-
6
Dead Hang
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
10 reps
-
2
Russian Twist (Dumbbell)
3
10 reps
-
3
Leg Raise (Captain's Chair)
3
10 reps
-
4
Plank
2
30 mins
-
5
Sit Up
3
10 reps
-
6
Dead Hang
3
1 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Step-Up (Weighted)
3 Sets
10 Reps
@6
2
Squat (Bodyweight)
3 Sets
10 Reps
@6
3
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
4
Reverse Lunge (Bodyweight)
3 Sets
10 Reps
@6
5
Calf Raise (Bodyweight)
3 Sets
10 Reps
@6
6
Skater Hop
3 Sets
10 Reps
@6
Day 3
1
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Concentration Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Barbell Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Inverted Row
3 Sets
10 Reps
-
7
Back Extension
3 Sets
10 Reps
-
Day 2
1
Chest Fly (Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
2
Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
3
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
5
Reverse Pec Deck
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
6
Front Raise
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
8
Tricep Extension (Cable)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
Day 4
1
Oblique Crunch
3 Sets
10 Reps
-
2
Russian Twist (Dumbbell)
3 Sets
10 Reps
-
3
Leg Raise (Captain's Chair)
3 Sets
10 Reps
-
4
Plank
2 Sets
30 mins
-
5
Sit Up
3 Sets
10 Reps
-
6
Dead Hang
3 Sets
1 mins
-