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Ultimate Athlete

by BRDKILLR
1 athletes joined

Program Description

I come from training like a "powerbuilder" for the past 3-4 years now. Now I have more commitments than just training and need to delegate my training. Instead of just training for pure force production, (which I still will train for 110%) I want power, and versatility. This program is the base to add your own conditioning and flexibility work. Recommend training 2 days on, 1 off. Repeat. Add or switch up exercises as needed. Train hard so those 2 days on "only" doesn't seem so light.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 16, 2025 10:50
  • Last Edited
    Apr 19, 2025 07:51
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ON THE BOOSTCAMP APP FOR FREE
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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
Power Clean
3
3-4 reps
RPE 6.5
2
Squat (Barbell)
2
3
4-6 reps
4-6 reps
RPE 7-9.5
RPE 7-9
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
4
Hanging Leg Raise
3
AMRAP
RPE 9
5
Lunge (Dumbbell)
3
12-16 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3-4 reps
RPE 6.5
2
Squat (Barbell)
2
3
4-6 reps
4-6 reps
RPE 7-9.5
RPE 7-9
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
4
Hanging Leg Raise
3
AMRAP
RPE 9
5
Lunge (Dumbbell)
3
12-16 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3-4 reps
RPE 6.5
2
Squat (Barbell)
2
3
4-6 reps
4-6 reps
RPE 7-9.5
RPE 7-9
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
4
Hanging Leg Raise
3
AMRAP
RPE 9
5
Lunge (Dumbbell)
3
12-16 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3-4 reps
RPE 6.5
2
Squat (Barbell)
2
3
4-6 reps
4-6 reps
RPE 7-9.5
RPE 7-9
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
4
Hanging Leg Raise
3
AMRAP
RPE 9
5
Lunge (Dumbbell)
3
12-16 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3-4 reps
RPE 6.5
2
Squat (Barbell)
2
3
4-6 reps
4-6 reps
RPE 7-9.5
RPE 7-9
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
4
Hanging Leg Raise
3
AMRAP
RPE 9
5
Lunge (Dumbbell)
3
12-16 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3-4 reps
RPE 6.5
2
Squat (Barbell)
2
3
4-6 reps
4-6 reps
RPE 7-9.5
RPE 7-9
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
4
Hanging Leg Raise
3
AMRAP
RPE 9
5
Lunge (Dumbbell)
3
12-16 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3-4 reps
RPE 6.5
2
Squat (Barbell)
2
3
4-6 reps
4-6 reps
RPE 7-9.5
RPE 7-9
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
4
Hanging Leg Raise
3
AMRAP
RPE 9
5
Lunge (Dumbbell)
3
12-16 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3-4 reps
RPE 6.5
2
Squat (Barbell)
2
3
4-6 reps
4-6 reps
RPE 7-9.5
RPE 7-9
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
4
Hanging Leg Raise
3
AMRAP
RPE 9
5
Lunge (Dumbbell)
3
12-16 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
4-6 reps
4-6 reps
RPE 7-9.5
RPE 7-9
2
Pull-Up (Weighted)
4
6 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7-8
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 7-8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
4-6 reps
4-6 reps
RPE 7-9.5
RPE 7-9
2
Pull-Up (Weighted)
4
6 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7-8
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 7-8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
4-6 reps
4-6 reps
RPE 7-9.5
RPE 7-9
2
Pull-Up (Weighted)
4
6 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7-8
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 7-8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
4-6 reps
4-6 reps
RPE 7-9.5
RPE 7-9
2
Pull-Up (Weighted)
4
6 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7-8
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 7-8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
4-6 reps
4-6 reps
RPE 7-9.5
RPE 7-9
2
Pull-Up (Weighted)
4
6 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7-8
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 7-8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
4-6 reps
4-6 reps
RPE 7-9.5
RPE 7-9
2
Pull-Up (Weighted)
4
6 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7-8
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 7-8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
4-6 reps
4-6 reps
RPE 7-9.5
RPE 7-9
2
Pull-Up (Weighted)
4
6 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7-8
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 7-8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
4-6 reps
4-6 reps
RPE 7-9.5
RPE 7-9
2
Pull-Up (Weighted)
4
6 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7-8
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 7-8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
3-4 reps
RPE 6.5
2
Deadlift (Barbell)
4
4-8 reps
RPE 7-9.5
3
Ab Wheel
3
AMRAP
RPE 9
4
Belt Squat
3
12-15 reps
RPE 7.5
5
Hamstring Curl
3
10-12 reps
RPE 8
6
Push Up
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
3-4 reps
RPE 6.5
2
Deadlift (Barbell)
4
4-8 reps
RPE 7-9.5
3
Ab Wheel
3
AMRAP
RPE 9
4
Belt Squat
3
12-15 reps
RPE 7.5
5
Hamstring Curl
3
10-12 reps
RPE 8
6
Push Up
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
3-4 reps
RPE 6.5
2
Deadlift (Barbell)
4
4-8 reps
RPE 7-9.5
3
Ab Wheel
3
AMRAP
RPE 9
4
Belt Squat
3
12-15 reps
RPE 7.5
5
Hamstring Curl
3
10-12 reps
RPE 8
6
Push Up
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
3-4 reps
RPE 6.5
2
Deadlift (Barbell)
4
4-8 reps
RPE 7-9.5
3
Ab Wheel
3
AMRAP
RPE 9
4
Belt Squat
3
12-15 reps
RPE 7.5
5
Hamstring Curl
3
10-12 reps
RPE 8
6
Push Up
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
3-4 reps
RPE 6.5
2
Deadlift (Barbell)
4
4-8 reps
RPE 7-9.5
3
Ab Wheel
3
AMRAP
RPE 9
4
Belt Squat
3
12-15 reps
RPE 7.5
5
Hamstring Curl
3
10-12 reps
RPE 8
6
Push Up
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
3-4 reps
RPE 6.5
2
Deadlift (Barbell)
4
4-8 reps
RPE 7-9.5
3
Ab Wheel
3
AMRAP
RPE 9
4
Belt Squat
3
12-15 reps
RPE 7.5
5
Hamstring Curl
3
10-12 reps
RPE 8
6
Push Up
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
3-4 reps
RPE 6.5
2
Deadlift (Barbell)
4
4-8 reps
RPE 7-9.5
3
Ab Wheel
3
AMRAP
RPE 9
4
Belt Squat
3
12-15 reps
RPE 7.5
5
Hamstring Curl
3
10-12 reps
RPE 8
6
Push Up
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
3-4 reps
RPE 6.5
2
Deadlift (Barbell)
4
4-8 reps
RPE 7-9.5
3
Ab Wheel
3
AMRAP
RPE 9
4
Belt Squat
3
12-15 reps
RPE 7.5
5
Hamstring Curl
3
10-12 reps
RPE 8
6
Push Up
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 7-8
3
Decline Crunch (Weighted)
2
AMRAP
RPE 8.5
4
Lateral Raise (Cable)
3
10-15 reps
RPE 8-9.5
5
Face Pull
3
15 reps
RPE 8-9
6
Chest Supported Row (Machine)
3
10-12 reps
RPE 7-8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 7-8
3
Decline Crunch (Weighted)
2
AMRAP
RPE 8.5
4
Lateral Raise (Cable)
3
10-15 reps
RPE 8-9.5
5
Face Pull
3
15 reps
RPE 8-9
6
Chest Supported Row (Machine)
3
10-12 reps
RPE 7-8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 7-8
3
Decline Crunch (Weighted)
2
AMRAP
RPE 8.5
4
Lateral Raise (Cable)
3
10-15 reps
RPE 8-9.5
5
Face Pull
3
15 reps
RPE 8-9
6
Chest Supported Row (Machine)
3
10-12 reps
RPE 7-8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 7-8
3
Decline Crunch (Weighted)
2
AMRAP
RPE 8.5
4
Lateral Raise (Cable)
3
10-15 reps
RPE 8-9.5
5
Face Pull
3
15 reps
RPE 8-9
6
Chest Supported Row (Machine)
3
10-12 reps
RPE 7-8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 7-8
3
Decline Crunch (Weighted)
2
AMRAP
RPE 8.5
4
Lateral Raise (Cable)
3
10-15 reps
RPE 8-9.5
5
Face Pull
3
15 reps
RPE 8-9
6
Chest Supported Row (Machine)
3
10-12 reps
RPE 7-8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 7-8
3
Decline Crunch (Weighted)
2
AMRAP
RPE 8.5
4
Lateral Raise (Cable)
3
10-15 reps
RPE 8-9.5
5
Face Pull
3
15 reps
RPE 8-9
6
Chest Supported Row (Machine)
3
10-12 reps
RPE 7-8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 7-8
3
Decline Crunch (Weighted)
2
AMRAP
RPE 8.5
4
Lateral Raise (Cable)
3
10-15 reps
RPE 8-9.5
5
Face Pull
3
15 reps
RPE 8-9
6
Chest Supported Row (Machine)
3
10-12 reps
RPE 7-8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 7-8
3
Decline Crunch (Weighted)
2
AMRAP
RPE 8.5
4
Lateral Raise (Cable)
3
10-15 reps
RPE 8-9.5
5
Face Pull
3
15 reps
RPE 8-9
6
Chest Supported Row (Machine)
3
10-12 reps
RPE 7-8.5
Week 1
1 / 8 Weeks
Day 1
1
Power Clean
3 Sets
3-4 Reps
@6.5
2
Squat (Barbell)
2 Sets
3 Sets
4-6 Reps
4-6 Reps
@7-9.5
@7-9
3
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
@8
4
Hanging Leg Raise
3 Sets
AMRAP
@9
5
Lunge (Dumbbell)
3 Sets
12-16 Reps
@8
6
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@8
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
4-6 Reps
4-6 Reps
@7-9.5
@7-9
2
Pull-Up (Weighted)
4 Sets
6 Reps
@7-9
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@7-8
4
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@7-8
5
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@7-8
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7.5
Day 3
1
Power Shrug
3 Sets
3-4 Reps
@6.5
2
Deadlift (Barbell)
4 Sets
4-8 Reps
@7-9.5
3
Ab Wheel
3 Sets
AMRAP
@9
4
Belt Squat
3 Sets
12-15 Reps
@7.5
5
Hamstring Curl
3 Sets
10-12 Reps
@8
6
Push Up
2 Sets
AMRAP
@9
Day 4
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
@8
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@7-8
3
Decline Crunch (Weighted)
2 Sets
AMRAP
@8.5
4
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8-9.5
5
Face Pull
3 Sets
15 Reps
@8-9
6
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@7-8.5