Program Description
This is a beginner friendly program that allowed athletes time to prioritise both strength training and speed training. The one day dedicated to plyos and maximal strength training allows athletes to maximise power and speed on the field. The gym program is simple, easy to follow and is not overwhelming but it is great for strength building and all exercises are easy to progressively overload
Program Overview
- LevelBeginner
- GoalAthletics, Bodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedMar 12, 2026 12:03
- Last EditedMar 12, 2026 07:19
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.8%
Hamstrings
12.3%
Glutes
9.2%
Front Delts
8.1%
Triceps
7.7%
Upper Back
6.9%
Chest
6.2%
Lats
6.2%
Biceps
6.2%
Abs
4.2%
Middle Delts
3.8%
Adductors
3.5%
Calves
3.1%
Rear Delts
2.7%
Lower Back
2.3%
Forearms
1.5%
Other
1.5%
Cardio
0.8%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Incline Bench Press (Smith Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Pec Deck (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Pec Deck (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Pec Deck (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Pec Deck (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Pec Deck (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Pec Deck (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
2
8 reps
RPE 10
3
Seated Row (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Hammer Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Chest Supported Row (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Rear Delt Fly (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
2
8 reps
RPE 10
3
Seated Row (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Hammer Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Chest Supported Row (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Rear Delt Fly (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
2
8 reps
RPE 10
3
Seated Row (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Hammer Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Chest Supported Row (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Rear Delt Fly (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8 reps
RPE 10
2
Seated Row (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Chest Supported Row (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Pull-Up (Bodyweight)
1
2
8 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8 reps
RPE 10
2
Seated Row (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Chest Supported Row (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Pull-Up (Bodyweight)
1
2
8 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8 reps
RPE 10
2
Seated Row (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Chest Supported Row (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Pull-Up (Bodyweight)
1
2
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
6 reps
5 reps
3 reps
RPE 6
RPE 8
RPE 9.5
2
Box Jump
2
3 reps
RPE 10
3
Depth jumps
2
4 reps
RPE 9.5
4
Jump Squat
1
1
4 reps
4 reps
RPE 8
RPE 10
5
Cardio (Zone 2)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
6 reps
5 reps
3 reps
RPE 6
RPE 8
RPE 9.5
2
Box Jump
2
3 reps
RPE 10
3
Depth jumps
2
4 reps
RPE 9.5
4
Jump Squat
1
1
4 reps
4 reps
RPE 8
RPE 10
5
Cardio (Zone 2)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
6 reps
5 reps
3 reps
RPE 6
RPE 8
RPE 9.5
2
Box Jump
2
3 reps
RPE 10
3
Depth jumps
2
4 reps
RPE 9.5
4
Jump Squat
1
1
4 reps
4 reps
RPE 8
RPE 10
5
Cardio (Zone 2)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
6 reps
5 reps
3 reps
RPE 6
RPE 8
RPE 9.5
2
Box Jump
2
3 reps
RPE 10
3
Depth jumps
2
4 reps
RPE 9.5
4
Jump Squat
1
1
4 reps
4 reps
RPE 8
RPE 10
5
Cardio (Zone 2)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
6 reps
5 reps
3 reps
RPE 6
RPE 8
RPE 9.5
2
Box Jump
2
3 reps
RPE 10
3
Depth jumps
2
4 reps
RPE 9.5
4
Jump Squat
1
1
4 reps
4 reps
RPE 8
RPE 10
5
Cardio (Zone 2)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
6 reps
5 reps
3 reps
RPE 6
RPE 8
RPE 9.5
2
Box Jump
2
3 reps
RPE 10
3
Depth jumps
2
4 reps
RPE 9.5
4
Jump Squat
1
1
4 reps
4 reps
RPE 8
RPE 10
5
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
5 reps
8 reps
8 reps
RPE 6.5
RPE 9
RPE 10
2
Seated Hamstring Curl
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 9
RPE 10
3
Squat (Barbell)
1
1
1
8 reps
4 reps
3 reps
RPE 9
RPE 10
RPE 10
4
Seated Calf Raise
2
12 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
5 reps
8 reps
8 reps
RPE 6.5
RPE 9
RPE 10
2
Seated Hamstring Curl
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 9
RPE 10
3
Squat (Barbell)
1
1
1
8 reps
4 reps
3 reps
RPE 9
RPE 10
RPE 10
4
Seated Calf Raise
2
12 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
5 reps
8 reps
8 reps
RPE 6.5
RPE 9
RPE 10
2
Seated Hamstring Curl
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 9
RPE 10
3
Squat (Barbell)
1
1
1
8 reps
4 reps
3 reps
RPE 9
RPE 10
RPE 10
4
Seated Calf Raise
2
12 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
5 reps
8 reps
8 reps
RPE 6.5
RPE 9
RPE 10
2
Seated Hamstring Curl
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 9
RPE 10
3
Squat (Barbell)
1
1
1
8 reps
4 reps
3 reps
RPE 9
RPE 10
RPE 10
4
Seated Calf Raise
2
12 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
5 reps
8 reps
8 reps
RPE 6.5
RPE 9
RPE 10
2
Seated Hamstring Curl
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 9
RPE 10
3
Squat (Barbell)
1
1
1
8 reps
4 reps
3 reps
RPE 9
RPE 10
RPE 10
4
Seated Calf Raise
2
12 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
5 reps
8 reps
8 reps
RPE 6.5
RPE 9
RPE 10
2
Seated Hamstring Curl
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 9
RPE 10
3
Squat (Barbell)
1
1
1
8 reps
4 reps
3 reps
RPE 9
RPE 10
RPE 10
4
Seated Calf Raise
2
12 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Smith Machine)2 Sets
1 Set
8 Reps
8 Reps
@9
@10
2
Seated Shoulder Press (Dumbbell)1 Set
1 Set
8 Reps
8 Reps
@8
@10
3
Dip (Weighted)2 Sets
1 Set
8 Reps
8 Reps
@9
@10
4
Pec Deck (Machine)1 Set
1 Set
8 Reps
8 Reps
@9
@10
5
Lateral Raise (Cable)2 Sets
1 Set
8 Reps
8 Reps
@9
@10
6
Single Arm Tricep Extension (Cable)1 Set
1 Set
8 Reps
8 Reps
@9
@10
Day 2
1
Lat Pulldown1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9
@10
2
Preacher Curl (EZ Bar)2 Sets
8 Reps
@10
3
Seated Row (Cable)2 Sets
1 Set
8 Reps
8 Reps
@9
@10
4
Hammer Curl (Dumbbell)1 Set
1 Set
8 Reps
8 Reps
@9.5
@10
5
Chest Supported Row (Barbell)1 Set
1 Set
8 Reps
8 Reps
@9
@10
6
Rear Delt Fly (Cable)1 Set
1 Set
8 Reps
8 Reps
@9
@10
Day 3
1
Trap Bar Deadlift1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
@6
@8
@9.5
2
Box Jump2 Sets
3 Reps
@10
3
Depth jumps2 Sets
4 Reps
@9.5
4
Jump Squat1 Set
1 Set
4 Reps
4 Reps
@8
@10
5
Cardio (Zone 2)1 Set
-
Day 4
1
Leg Extension1 Set
1 Set
1 Set
5 Reps
8 Reps
8 Reps
@6.5
@9
@10
2
Seated Hamstring Curl1 Set
1 Set
1 Set
5 Reps
8 Reps
8 Reps
@6
@9
@10
3
Squat (Barbell)1 Set
1 Set
1 Set
8 Reps
4 Reps
3 Reps
@9
@10
@10
4
Seated Calf Raise2 Sets
12 Reps
@9
5
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
5 Reps
8 Reps
8 Reps
@6
@9
@10
6
Hip Adductor (Machine)1 Set
1 Set
8 Reps
8 Reps
@9
@10