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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
    Jun 18, 2025 08:19

Summary

Unleash your inner athlete with the Ultimate Athlete program, an 8-week journey designed to elevate your strength and power. Committing just four days a week, you'll engage in a balanced mix of lower and upper body workouts, featuring compound lifts like the Power Clean and Bench Press, alongside targeted accessory movements. This program is tailored for those ready to push their limits and build a solid foundation across all major muscle groups. Get ready to transform your performance and redefine your fitness goals!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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