logo
BoostcampPNG

Total Body Athleticism

by Aaron B.

Program Description

Unlock your full potential with the Total Body Athleticism program, designed to elevate your strength, endurance, and agility over four transformative weeks. Committing just three days a week, you'll engage in dynamic workouts that blend functional movements with athletic drills, ensuring a well-rounded approach to fitness. Perfect for all levels, this program will challenge your limits and enhance your overall athletic performance. Get ready to feel stronger, faster, and more agile!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 05, 2025 06:38
  • Last Edited
    Oct 12, 2025 09:58
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18.7%
Front Delts
12.6%
Glutes
11.9%
Triceps
11.3%
Hamstrings
10.4%
Middle Delts
7.8%
Chest
6.1%
Abs
5.2%
Upper Back
4.6%
Adductors
3%
Other
3%
Olympic
2.6%
Full Body
2.4%
Forearms
0.4%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 5-7
2
Cable Chest Press
4
10-12 reps
RPE 5-7
3
Pull Up Grenade Handle
4
8-10 reps
RPE 6-8
4
Overhead Squat
2
5-8 reps
RPE 5-8
5
Turkish Get Up
2
4-6 reps
RPE 5-6
6
Farmer's Walk (Weighted)
2
1-2 reps
RPE 5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 5-7
2
Cable Chest Press
4
10-12 reps
RPE 5-7
3
Pull Up Grenade Handle
4
8-10 reps
RPE 6-8
4
Overhead Squat
2
5-8 reps
RPE 5-8
5
Turkish Get Up
3
4-6 reps
RPE 5-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 5-7
2
Cable Chest Press
4
10-12 reps
RPE 5-7
3
Pull Up Grenade Handle
4
8-10 reps
RPE 6-8
4
Overhead Squat
2
5-8 reps
RPE 5-8
5
Turkish Get Up
3
4-6 reps
RPE 5-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 5-7
2
Cable Chest Press
4
10-12 reps
RPE 5-7
3
Pull Up Grenade Handle
4
8-10 reps
RPE 6-8
4
Overhead Squat
2
5-8 reps
RPE 5-8
5
Turkish Get Up
3
4-6 reps
RPE 5-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
4-6 reps
RPE 5-6
2
Viking Press
3
10-15 reps
RPE 6-7
3
Kettlebell Swing
3
8-10 reps
RPE 5-7
4
One Arm Cable Row
3
8-10 reps
RPE 5-7
5
Push Up
3
10-20 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
4-6 reps
RPE 5-6
2
Viking Press
3
10-15 reps
RPE 6-7
3
Kettlebell Swing
3
8-10 reps
RPE 5-7
4
One Arm Cable Row
3
8-10 reps
RPE 5-7
5
Push Up
3
10-20 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
4-6 reps
RPE 5-6
2
Viking Press
3
10-15 reps
RPE 6-7
3
Kettlebell Swing
3
8-10 reps
RPE 5-7
4
One Arm Cable Row
3
8-10 reps
RPE 5-7
5
Push Up
3
10-20 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
4-6 reps
RPE 5-6
2
Viking Press
3
10-15 reps
RPE 6-7
3
Kettlebell Swing
3
8-10 reps
RPE 5-7
4
One Arm Cable Row
3
8-10 reps
RPE 5-7
5
Push Up
3
10-20 reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
4-6 reps
RPE 5-7
2
Push Press (Barbell)
3
6-8 reps
RPE 6-8
3
Clean (Barbell)
3
4-6 reps
RPE 5-7
4
Broad Jump
2
4-6 reps
RPE 4-5
5
Push Up
4
10-20 reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
4-6 reps
RPE 5-7
2
Push Press (Barbell)
3
6-8 reps
RPE 6-8
3
Clean (Barbell)
3
4-6 reps
RPE 5-7
4
Box Jump
2
4-6 reps
RPE 4-5
5
Broad Jump
2
4-6 reps
RPE 4-5
6
Push Up
4
10-20 reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
4-6 reps
RPE 5-7
2
Push Press (Barbell)
3
6-8 reps
RPE 6-8
3
Clean (Barbell)
3
4-6 reps
RPE 5-7
4
Box Jump
2
4-6 reps
RPE 4-5
5
Broad Jump
2
4-6 reps
RPE 4-5
6
Push Up
4
10-20 reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
4-6 reps
RPE 5-7
2
Push Press (Barbell)
3
6-8 reps
RPE 6-8
3
Clean (Barbell)
3
4-6 reps
RPE 5-7
4
Box Jump
2
4-6 reps
RPE 4-5
5
Broad Jump
2
4-6 reps
RPE 4-5
6
Push Up
4
10-20 reps
RPE 5-7
Week 1
1 / 4 Weeks
Day 1
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@5-7
@5-7
@5-7
2
Cable Chest Press
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@5-7
@5-7
@5-7
@5-7
3
Pull Up Grenade Handle
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6-8
@6-8
@6-8
@6-8
4
Overhead Squat
1 Set
1 Set
5-8 Reps
5-8 Reps
@5-8
@5-8
5
Turkish Get Up
1 Set
1 Set
4-6 Reps
4-6 Reps
@5-6
@5-6
6
Farmer's Walk (Weighted)
1 Set
1 Set
1-2 Reps
1-2 Reps
@5-7
@5-7
Day 2
1
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@5-6
@5-6
@5-6
2
Viking Press
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6-7
@6-7
@6-7
3
Kettlebell Swing
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@5-7
@5-7
@5-7
4
One Arm Cable Row
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@5-7
@5-7
@5-7
5
Push Up
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@5-7
@5-7
@5-7
Day 3
1
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@5-7
@5-7
@5-7
@5-7
2
Push Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@6-8
@6-8
@6-8
3
Clean (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@5-7
@5-7
@5-7
4
Broad Jump
1 Set
1 Set
4-6 Reps
4-6 Reps
@4-5
@4-5
5
Push Up
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
@5-7
@5-7
@5-7
@5-7