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Absolute Athletic Unit

by Tyler M.

Program Description

This program is designed to make you an absolute beast in speed, strength, endurance and mobility. Each week add a set and 15 seconds to timed exercises as well as add 5 pounds to upper body exercises and 10 pounds to lower body.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 11, 2025 11:56
  • Last Edited
    Oct 12, 2025 01:56
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.7%
Hamstrings
10%
Upper Back
9.7%
Glutes
8.8%
Abs
8.4%
Front Delts
7.9%
Chest
6.6%
Triceps
5.9%
Lats
5.6%
Other
5.2%
Middle Delts
4.6%
Forearms
3%
Stretching
2.6%
Adductors
2.2%
Calves
2%
Rear Delts
2%
Biceps
1.8%
Lower Back
1.6%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Squat (Barbell)
4
5 reps
RPE 7.5
2
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
3
10 reps
RPE 6.5
4
Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 7
6
Plank
3
45-60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7.5
2
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
3
10 reps
RPE 6.5
4
Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 7
6
Plank
3
45-60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7.5
2
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
3
10 reps
RPE 6.5
4
Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 7
6
Plank
3
45-60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7.5
2
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
3
10 reps
RPE 6.5
4
Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 7
6
Plank
3
45-60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7.5
2
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
3
10 reps
RPE 6.5
4
Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 7
6
Plank
3
45-60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7.5
2
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
3
10 reps
RPE 6.5
4
Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 7
6
Plank
3
45-60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Seated Row (Cable)
4
8 reps
RPE 7.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7
4
Lat Pulldown
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
3
40-50 reps
RPE 8.5
6
Sprint
3
30 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Seated Row (Cable)
4
8 reps
RPE 7.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7
4
Lat Pulldown
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
3
40-50 reps
RPE 8.5
6
Sprint
3
30 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Seated Row (Cable)
4
8 reps
RPE 7.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7
4
Lat Pulldown
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
3
40-50 reps
RPE 8.5
6
Sprint
3
30 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Seated Row (Cable)
4
8 reps
RPE 7.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7
4
Lat Pulldown
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
3
40-50 reps
RPE 8.5
6
Sprint
3
30 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Seated Row (Cable)
4
8 reps
RPE 7.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7
4
Lat Pulldown
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
3
40-50 reps
RPE 8.5
6
Sprint
3
30 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Seated Row (Cable)
4
8 reps
RPE 7.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7
4
Lat Pulldown
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
3
40-50 reps
RPE 8.5
6
Sprint
3
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20-30 mins
RPE 6
2A
Cat Cow Stretch
2
10 reps
RPE 6
2B
World's Greatest Stretch
2
10 reps
RPE 6
2C
Pigeon Stretch with Thoracic Rotation
2
30-45 mins
RPE 6
2D
Runners Lunge Thoracic Extension
2
10 reps
RPE 6
2E
Dead Hang
2
30-45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20-30 mins
RPE 6
2A
Cat Cow Stretch
2
10 reps
RPE 6
2B
World's Greatest Stretch
2
10 reps
RPE 6
2C
Pigeon Stretch with Thoracic Rotation
2
30-45 mins
RPE 6
2D
Runners Lunge Thoracic Extension
2
10 reps
RPE 6
2E
Dead Hang
2
30-45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20-30 mins
RPE 6
2A
Cat Cow Stretch
2
10 reps
RPE 6
2B
World's Greatest Stretch
2
10 reps
RPE 6
2C
Pigeon Stretch with Thoracic Rotation
2
30-45 mins
RPE 6
2D
Runners Lunge Thoracic Extension
2
10 reps
RPE 6
2E
Dead Hang
2
30-45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20-30 mins
RPE 6
2A
Cat Cow Stretch
2
10 reps
RPE 6
2B
World's Greatest Stretch
2
10 reps
RPE 6
2C
Pigeon Stretch with Thoracic Rotation
2
30-45 mins
RPE 6
2D
Runners Lunge Thoracic Extension
2
10 reps
RPE 6
2E
Dead Hang
2
30-45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20-30 mins
RPE 6
2A
Cat Cow Stretch
2
10 reps
RPE 6
2B
World's Greatest Stretch
2
10 reps
RPE 6
2C
Pigeon Stretch with Thoracic Rotation
2
30-45 mins
RPE 6
2D
Runners Lunge Thoracic Extension
2
10 reps
RPE 6
2E
Dead Hang
2
30-45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20-30 mins
RPE 6
2A
Cat Cow Stretch
2
10 reps
RPE 6
2B
World's Greatest Stretch
2
10 reps
RPE 6
2C
Pigeon Stretch with Thoracic Rotation
2
30-45 mins
RPE 6
2D
Runners Lunge Thoracic Extension
2
10 reps
RPE 6
2E
Dead Hang
2
30-45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12 reps
RPE 7
1B
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
1C
Push Up
3
AMRAP
RPE 7
1D
Inverted Row
3
12 reps
RPE 7
1E
Burpee (No Push Up)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12 reps
RPE 7
1B
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
1C
Push Up
3
AMRAP
RPE 7
1D
Inverted Row
3
12 reps
RPE 7
1E
Burpee (No Push Up)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12 reps
RPE 7
1B
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
1C
Push Up
3
AMRAP
RPE 7
1D
Inverted Row
3
12 reps
RPE 7
1E
Burpee (No Push Up)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12 reps
RPE 7
1B
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
1C
Push Up
3
AMRAP
RPE 7
1D
Inverted Row
3
12 reps
RPE 7
1E
Burpee (No Push Up)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12 reps
RPE 7
1B
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
1C
Push Up
3
AMRAP
RPE 7
1D
Inverted Row
3
12 reps
RPE 7
1E
Burpee (No Push Up)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12 reps
RPE 7
1B
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
1C
Push Up
3
AMRAP
RPE 7
1D
Inverted Row
3
12 reps
RPE 7
1E
Burpee (No Push Up)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
5
20-30 mins
RPE 9
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 6.5
5
Med Ball Slam
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
5
20-30 mins
RPE 9
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 6.5
5
Med Ball Slam
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
5
20-30 mins
RPE 9
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 6.5
5
Med Ball Slam
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
5
20-30 mins
RPE 9
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 6.5
5
Med Ball Slam
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
5
20-30 mins
RPE 9
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 6.5
5
Med Ball Slam
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
5
20-30 mins
RPE 9
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 6.5
5
Med Ball Slam
3
10 reps
RPE 8
Week 1
1 / 6 Weeks
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
@8
2
Seated Row (Cable)
4 Sets
8 Reps
@7.5
3
Overhead Press (Barbell)
4 Sets
8 Reps
@7
4
Lat Pulldown
3 Sets
8 Reps
@8
5
Farmer's Walk (Weighted)
3 Sets
40-50 Reps
@8.5
6
Sprint
3 Sets
30 mins
@10
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
@7.5
2
Reverse Lunge (Dumbbell)
3 Sets
8 Reps
@8
3
Leg Press
3 Sets
10 Reps
@6.5
4
Leg Curl
3 Sets
12 Reps
@7
5
Standing Calf Raise
3 Sets
15 Reps
@7
6
Plank
3 Sets
45-60 mins
@6
Day 3
1
Jog
1 Set
20-30 mins
@6
2A
Cat Cow Stretch
2 Sets
10 Reps
@6
2B
World's Greatest Stretch
2 Sets
10 Reps
@6
2C
Pigeon Stretch with Thoracic Rotation
2 Sets
30-45 mins
@6
2D
Runners Lunge Thoracic Extension
2 Sets
10 Reps
@6
2E
Dead Hang
2 Sets
30-45 mins
@6
Day 4
1A
Goblet Squat
3 Sets
12 Reps
@7
1B
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@7
1C
Push Up
3 Sets
AMRAP
@7
1D
Inverted Row
3 Sets
12 Reps
@7
1E
Burpee (No Push Up)
3 Sets
10 Reps
@7
Day 5
1
Prowler Push
5 Sets
20-30 mins
@9
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
4
Face Pull
3 Sets
15 Reps
@6.5
5
Med Ball Slam
3 Sets
10 Reps
@8