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BoostcampPNG

Sprinter

by Maxwell Tatham
1 athletes joined

Program Description

Purpose of this program is to get stronger without taxing and developing your sprint progress over time. 2 days gym work other 2 days sprint work. It’s important to stick to RPE to manage fatigue. If the percentages feel too taxing like an RPE 10 just drop the weight a little for that day. Do not push through the percentages. On sprinting days please include ankle stiffness development exercises eg. bounds and pogos.

Program Overview

  • Level
    Advanced
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 04, 2025 07:01
  • Last Edited
    Nov 04, 2025 08:31
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.1%
Glutes
14.1%
Abs
10.3%
Hamstrings
8%
Olympic
8%
Triceps
7.5%
Chest
5.5%
Upper Back
5.5%
Front Delts
4.8%
Calves
4.6%
Adductors
4.1%
Middle Delts
3.4%
Lats
3.4%
Lower Back
3.2%
Biceps
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Squat (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
3 reps
80%
85%
90%
70%
2
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
80%
85%
90%
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
Standing Calf Raise
4
10 reps
RPE 8
5
Abs Crunch (Weighted)
5
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
3 reps
81%
86%
91%
72%
2
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
81%
86%
91%
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
Standing Calf Raise
4
10 reps
RPE 8
5
Abs Crunch (Weighted)
5
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
3 reps
70%
75%
80%
60%
2
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
75%
80%
3
Overhead Press (Barbell)
3
5 reps
RPE 6
4
Standing Calf Raise
4
10 reps
RPE 6
5
Abs Crunch (Weighted)
5
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
3 reps
82%
87%
92%
74%
2
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
82%
87%
92%
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
Standing Calf Raise
4
10 reps
RPE 8
5
Abs Crunch (Weighted)
5
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
3 reps
83%
88%
93%
75%
2
Bench Press (Barbell)
2
1
3 reps
3 reps
88%
93%
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
Standing Calf Raise
4
10 reps
RPE 8
5
Abs Crunch (Weighted)
5
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
3 reps
3 reps
3 reps
70%
75%
80%
2
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
75%
80%
3
Overhead Press (Barbell)
3
5 reps
RPE 6
4
Standing Calf Raise
4
10 reps
RPE 6
5
Abs Crunch (Weighted)
5
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
3 reps
84%
89%
94%
80%
2
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
84%
89%
94%
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
Standing Calf Raise
4
10 reps
RPE 8
5
Abs Crunch (Weighted)
5
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
3 reps
70%
75%
80%
60%
2
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
75%
80%
3
Overhead Press (Barbell)
3
5 reps
RPE 6
4
Standing Calf Raise
4
10 reps
RPE 6
5
Abs Crunch (Weighted)
5
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
2 reps
70%
2
Hang Clean
3
2 reps
RPE 8
3
Dip (Weighted)
3
6 reps
RPE 7.5
4
Chin-Up (Weighted)
3
6 reps
RPE 7.5
5
Prowler Push
4
40 mins
RPE 7.5
6
Jump Squat
4
5 reps
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
2 reps
71%
2
Hang Clean
3
2 reps
RPE 8
3
Dip (Weighted)
3
6 reps
RPE 7.5
4
Chin-Up (Weighted)
3
6 reps
RPE 7.5
5
Prowler Push
4
40 mins
RPE 7.5
6
Jump Squat
4
5 reps
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
2 reps
65%
2
Hang Clean
3
2 reps
RPE 6
3
Dip (Weighted)
3
6 reps
RPE 7.5
4
Chin-Up (Weighted)
3
6 reps
RPE 6
5
Prowler Push
4
40 mins
RPE 6
6
Jump Squat
4
5 reps
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
2 reps
72%
2
Hang Clean
3
2 reps
RPE 8
3
Dip (Weighted)
3
6 reps
RPE 7.5
4
Chin-Up (Weighted)
3
6 reps
RPE 7.5
5
Prowler Push
4
40 mins
RPE 7.5
6
Jump Squat
4
5 reps
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
2 reps
73%
2
Hang Clean
3
2 reps
RPE 8
3
Dip (Weighted)
3
6 reps
RPE 7.5
4
Chin-Up (Weighted)
3
6 reps
RPE 7.5
5
Prowler Push
4
40 mins
RPE 7.5
6
Jump Squat
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
2 reps
65%
2
Hang Clean
3
2 reps
RPE 6
3
Dip (Weighted)
3
6 reps
RPE 6
4
Chin-Up (Weighted)
3
6 reps
RPE 6
5
Prowler Push
4
40 mins
RPE 6
6
Jump Squat
4
5 reps
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
2 reps
74%
2
Hang Clean
3
2 reps
RPE 8
3
Dip (Weighted)
3
6 reps
RPE 7.5
4
Chin-Up (Weighted)
3
6 reps
RPE 7.5
5
Prowler Push
4
40 mins
RPE 7.5
6
Jump Squat
4
5 reps
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
2 reps
74%
2
Hang Clean
3
2 reps
RPE 8
3
Dip (Weighted)
3
6 reps
RPE 7.5
4
Chin-Up (Weighted)
3
6 reps
RPE 7.5
5
Prowler Push
4
40 mins
RPE 7.5
6
Jump Squat
4
5 reps
40%
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
3 Reps
3 Reps
3 Reps
3 Reps
80%
85%
90%
70%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
80%
85%
90%
3
Overhead Press (Barbell)
3 Sets
5 Reps
@8
4
Standing Calf Raise
4 Sets
10 Reps
@8
5
Abs Crunch (Weighted)
5 Sets
15 Reps
@8
Day 2
1
Power Clean
4 Sets
2 Reps
70%
2
Hang Clean
3 Sets
2 Reps
@8
3
Dip (Weighted)
3 Sets
6 Reps
@7.5
4
Chin-Up (Weighted)
3 Sets
6 Reps
@7.5
5
Prowler Push
4 Sets
40 mins
@7.5
6
Jump Squat
4 Sets
5 Reps
40%