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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 12:03

Summary

Unleash your potential with the Absolute Athletic Unit, a comprehensive 6-week program designed to build strength and power across all major muscle groups. Committing to 5 days a week, you'll engage in a balanced mix of upper and lower body workouts, incorporating essential lifts like the barbell squat and bench press, alongside dynamic conditioning exercises. Each session is crafted to challenge your limits, boost your performance, and enhance your athleticism. Get ready to transform your physique and elevate your fitness game!
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
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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