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Stone Built Strength Athletic Build

by Don S.
11 athletes joined

Program Description

4 week programs geared towards improving athletic performance and aesthetics. The program uses a combination of strength, hypertrophy, and explosiveness training. If you have a specific goal a more specialized program will be beneficial, but this is a nice starting place if you want a more general approach.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 24, 2024 02:51
  • Last Edited
    Aug 14, 2025 05:17

Summary

Unleash your potential with the Stone Built Strength Athletic Build program! Over the course of 4 weeks, you'll engage in 5 days of high-impact workouts designed to enhance your explosive power and overall athleticism. This program combines dynamic exercises like Box Jumps and Push Presses, utilizing a full gym setup to build strength across all major muscle groups. Get ready to elevate your performance and sculpt a powerful physique that stands the test of time!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
1
5 reps
3 reps
RPE 6
RPE 7.5
2
Squat (Barbell)
3
5 reps
RPE 7
3
Step-Up (Weighted)
2
6 reps
RPE 7
4
Single Leg Romanian Deadlift
2
6 reps
RPE 7
5
Standing Calf Raise
2
15 reps
RPE 9
6
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
1
5 reps
3 reps
RPE 6
RPE 7.5
2
Squat (Barbell)
3
5 reps
RPE 7
3
Step-Up (Weighted)
2
6 reps
RPE 7
4
Single Leg Romanian Deadlift
2
6 reps
RPE 7
5
Standing Calf Raise
2
15 reps
RPE 9
6
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
1
3
5 reps
3 reps
1 reps
RPE 6
RPE 7.5
RPE 9
2
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Step-Up (Weighted)
3
6 reps
RPE 7
4
Single Leg Romanian Deadlift
3
6 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 9
6
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
1
3
5 reps
3 reps
1 reps
RPE 6
RPE 7.5
RPE 9
2
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Step-Up (Weighted)
3
6 reps
RPE 7
4
Single Leg Romanian Deadlift
3
6 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 9
6
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
RPE 7
3
Pendlay Row
3
5 reps
RPE 7
4
Pull-Up (Bodyweight)
3
5 reps
-
5
Band Pull Apart
2
50 reps
-
6
Decline Crunch (Weighted)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
RPE 7
3
Pendlay Row
3
5 reps
RPE 7
4
Pull-Up (Bodyweight)
3
5 reps
-
5
Band Pull Apart
2
50 reps
-
6
Decline Crunch (Weighted)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
3 reps
RPE 7
2
Bench Press (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Pendlay Row
4
5 reps
RPE 7
4
Pull-Up (Bodyweight)
3
6 reps
-
5
Band Pull Apart
3
50 reps
-
6
Decline Crunch (Weighted)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
3 reps
RPE 7
2
Bench Press (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Pendlay Row
4
5 reps
RPE 7
4
Pull-Up (Bodyweight)
3
6 reps
-
5
Band Pull Apart
3
50 reps
-
6
Decline Crunch (Weighted)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
1B
Skull Crusher
3
10 reps
RPE 7.5
2A
Seated Dumbbell Curl
3
12 reps
RPE 7
2B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
3A
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 7
3B
Tricep Extension (Cable)
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
1B
Skull Crusher
3
10 reps
RPE 7.5
2A
Seated Dumbbell Curl
3
12 reps
RPE 7
2B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
3A
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 7
3B
Tricep Extension (Cable)
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
1B
Skull Crusher
3
10 reps
RPE 7.5
2A
Seated Dumbbell Curl
3
12 reps
RPE 7
2B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
3A
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 7
3B
Tricep Extension (Cable)
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
1B
Skull Crusher
3
10 reps
RPE 7.5
2A
Seated Dumbbell Curl
3
12 reps
RPE 7
2B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
3A
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 7
3B
Tricep Extension (Cable)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Single Arm Iso Row
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Decline Crunch (Weighted)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Single Arm Iso Row
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Decline Crunch (Weighted)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Single Arm Iso Row
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Decline Crunch (Weighted)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Single Arm Iso Row
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Decline Crunch (Weighted)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 7
4
Dip (Bodyweight)
3
6 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 7
4
Dip (Bodyweight)
3
6 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 7
4
Dip (Bodyweight)
3
6 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 7
4
Dip (Bodyweight)
3
6 reps
-
5
Hanging Leg Raise
3
12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Box Jump
1 Set
1 Set
5 Reps
3 Reps
@6
@7.5
2
Squat (Barbell)
3 Sets
5 Reps
@7
3
Step-Up (Weighted)
2 Sets
6 Reps
@7
4
Single Leg Romanian Deadlift
2 Sets
6 Reps
@7
5
Standing Calf Raise
2 Sets
15 Reps
@9
6
Hanging Leg Raise
3 Sets
10 Reps
-
Day 2
1
Push Press (Barbell)
3 Sets
3 Reps
@7
2
Bench Press (Barbell)
3 Sets
5 Reps
@7
3
Pendlay Row
3 Sets
5 Reps
@7
4
Pull-Up (Bodyweight)
3 Sets
5 Reps
-
5
Band Pull Apart
2 Sets
50 Reps
-
6
Decline Crunch (Weighted)
3 Sets
10 Reps
@8
Day 3
1A
Bicep Curl (Barbell)
3 Sets
10 Reps
@7.5
1B
Skull Crusher
3 Sets
10 Reps
@7.5
2A
Seated Dumbbell Curl
3 Sets
12 Reps
@7
2B
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@7
3A
Reverse Bicep Curl (EZ Bar)
2 Sets
10 Reps
@7
3B
Tricep Extension (Cable)
2 Sets
10 Reps
@7
Day 4
1
Lat Pulldown
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@8
@9
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
3
Single Arm Iso Row
3 Sets
12 Reps
@7
4
Face Pull
3 Sets
15 Reps
@7
5
Decline Crunch (Weighted)
3 Sets
10 Reps
@8
Day 5
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@8
@9
2
Chest Press (Machine)
3 Sets
12 Reps
@8
3
Chest Fly (Cable)
3 Sets
12 Reps
@7
4
Dip (Bodyweight)
3 Sets
6 Reps
-
5
Hanging Leg Raise
3 Sets
12 Reps
-