Program Description
"You may not like it, but this is what peak male performance looks like." This program is designed to improve athleticism with a few "bro" exercises because it's summer. Athleticism is defined by agility, explosiveness, strength, range of motion / mobility and cardiovascular conditioning. The program will be 4 days per week and will require a full gym. The goal is make you better at sports and become less susceptible to injury.
Program Overview
- LevelIntermediate
- GoalAthletics
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJun 22, 2024 09:18
- Last EditedJul 23, 2024 12:55
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Step-Up Box Jump
3
10 reps
-
1B
Lateral Box Jump
3
10 reps
-
1C
Lateral Band Walk
3
-
2A
Hip Thrust Machine
3
10 reps
-
2B
Cossack Squat
3
12 reps
-
3A
Single Leg Deadlift
3
8-12 reps
-
3B
Calf Raise (Machine)
3
12 reps
-
4A
Dynamic Plank Tap
3
-
4B
Dragon Flag Tuck
3
-
5A
500m Row
3
-
5B
400m Sprint
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
10 reps
-
1B
Lateral Box Jump
3
10 reps
-
1C
Lateral Band Walk
3
-
2A
Hip Thrust Machine
3
10 reps
-
2B
Cossack Squat
3
12 reps
-
3A
Single Leg Deadlift
3
8-12 reps
-
3B
Calf Raise (Machine)
3
12 reps
-
4A
Dynamic Plank Tap
3
-
4B
Dragon Flag Tuck
3
-
5A
500m Row
3
-
5B
400m Sprint
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
10 reps
-
1B
Lateral Box Jump
3
10 reps
-
1C
Lateral Band Walk
3
-
2A
Hip Thrust Machine
3
10 reps
-
2B
Cossack Squat
3
12 reps
-
3A
Single Leg Deadlift
3
8-12 reps
-
3B
Calf Raise (Machine)
3
12 reps
-
4A
Dynamic Plank Tap
3
-
4B
Dragon Flag Tuck
3
-
5A
500m Row
3
-
5B
400m Sprint
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
10 reps
-
1B
Lateral Box Jump
3
10 reps
-
1C
Lateral Band Walk
3
-
2A
Hip Thrust Machine
3
10 reps
-
2B
Cossack Squat
3
12 reps
-
3A
Single Leg Deadlift
3
8-12 reps
-
3B
Calf Raise (Machine)
3
12 reps
-
4A
Dynamic Plank Tap
3
-
4B
Dragon Flag Tuck
3
-
5A
500m Row
3
-
5B
400m Sprint
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
10 reps
-
1B
Lateral Box Jump
3
10 reps
-
1C
Lateral Band Walk
3
-
2A
Hip Thrust Machine
3
10 reps
-
2B
Cossack Squat
3
12 reps
-
3A
Single Leg Deadlift
3
8-12 reps
-
3B
Calf Raise (Machine)
3
12 reps
-
4A
Dynamic Plank Tap
3
-
4B
Dragon Flag Tuck
3
-
5A
500m Row
3
-
5B
400m Sprint
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
10 reps
-
1B
Lateral Box Jump
3
10 reps
-
1C
Lateral Band Walk
3
-
2A
Hip Thrust Machine
3
10 reps
-
2B
Cossack Squat
3
12 reps
-
3A
Single Leg Deadlift
3
8-12 reps
-
3B
Calf Raise (Machine)
3
12 reps
-
4A
Dynamic Plank Tap
3
-
4B
Dragon Flag Tuck
3
-
5A
500m Row
3
-
5B
400m Sprint
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
10 reps
-
1B
Lateral Box Jump
3
10 reps
-
1C
Lateral Band Walk
3
-
2A
Hip Thrust Machine
3
10 reps
-
2B
Cossack Squat
3
12 reps
-
3A
Single Leg Deadlift
3
8-12 reps
-
3B
Calf Raise (Machine)
3
12 reps
-
4A
Dynamic Plank Tap
3
-
4B
Dragon Flag Tuck
3
-
5A
500m Row
3
-
5B
400m Sprint
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
10 reps
-
1B
Lateral Box Jump
3
10 reps
-
1C
Lateral Band Walk
3
-
2A
Hip Thrust Machine
3
10 reps
-
2B
Cossack Squat
3
12 reps
-
3A
Single Leg Deadlift
3
8-12 reps
-
3B
Calf Raise (Machine)
3
12 reps
-
4A
Dynamic Plank Tap
3
-
4B
Dragon Flag Tuck
3
-
5A
500m Row
3
-
5B
400m Sprint
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
-
1B
Broad Jumps
3
-
1C
Medicine Ball Slams
3
-
2A
Bench Press (Barbell)
3
5 reps
-
2B
Turkish Get Up
3
5 reps
-
3A
Pull-Up (Bodyweight)
4
RPE 8.5
3B
Seated Alternating Shoulder Press (Dumbbell)
3
10 reps
-
4A
Single arm tricep extension
3
8-12 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5
Jog
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
-
1B
Broad Jumps
3
-
1C
Medicine Ball Slams
3
-
2A
Bench Press (Barbell)
3
5 reps
-
2B
Turkish Get Up
3
5 reps
-
3A
Pull-Up (Bodyweight)
4
RPE 8.5
3B
Seated Alternating Shoulder Press (Dumbbell)
3
10 reps
-
4A
Single arm tricep extension
3
8-12 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5
Jog
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
-
1B
Broad Jumps
3
-
1C
Medicine Ball Slams
3
-
2A
Bench Press (Barbell)
3
5 reps
-
2B
Turkish Get Up
3
5 reps
-
3A
Pull-Up (Bodyweight)
4
RPE 8.5
3B
Seated Alternating Shoulder Press (Dumbbell)
3
10 reps
-
4A
Single arm tricep extension
3
8-12 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5
Jog
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
-
1B
Broad Jumps
3
-
1C
Medicine Ball Slams
3
-
2A
Bench Press (Barbell)
3
5 reps
-
2B
Turkish Get Up
3
5 reps
-
3A
Pull-Up (Bodyweight)
4
RPE 8.5
3B
Seated Alternating Shoulder Press (Dumbbell)
3
10 reps
-
4A
Single arm tricep extension
3
8-12 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5
Jog
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
-
1B
Broad Jumps
3
-
1C
Medicine Ball Slams
3
-
2A
Bench Press (Barbell)
3
5 reps
-
2B
Turkish Get Up
3
5 reps
-
3A
Pull-Up (Bodyweight)
4
RPE 8.5
3B
Seated Alternating Shoulder Press (Dumbbell)
3
10 reps
-
4A
Single arm tricep extension
3
8-12 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5
Jog
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
-
1B
Broad Jumps
3
-
1C
Medicine Ball Slams
3
-
2A
Bench Press (Barbell)
3
5 reps
-
2B
Turkish Get Up
3
5 reps
-
3A
Pull-Up (Bodyweight)
4
RPE 8.5
3B
Seated Alternating Shoulder Press (Dumbbell)
3
10 reps
-
4A
Single arm tricep extension
3
8-12 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5
Jog
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
-
1B
Broad Jumps
3
-
1C
Medicine Ball Slams
3
-
2A
Bench Press (Barbell)
3
5 reps
-
2B
Turkish Get Up
3
5 reps
-
3A
Pull-Up (Bodyweight)
4
RPE 8.5
3B
Seated Alternating Shoulder Press (Dumbbell)
3
10 reps
-
4A
Single arm tricep extension
3
8-12 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5
Jog
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
-
1B
Broad Jumps
3
-
1C
Medicine Ball Slams
3
-
2A
Bench Press (Barbell)
3
5 reps
-
2B
Turkish Get Up
3
5 reps
-
3A
Pull-Up (Bodyweight)
4
RPE 8.5
3B
Seated Alternating Shoulder Press (Dumbbell)
3
10 reps
-
4A
Single arm tricep extension
3
8-12 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5
Jog
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
-
1B
Lateral Box Jump
3
-
1C
Lateral Band Walk
3
-
2
Clean
2
1
2
3 reps
2 reps
1 reps
-
-
-
3A
Split Squat (Barbell)
4
8 reps
RPE 8.5
3B
Glute-Ham Raise
3
RPE 10
4A
Hollow Rock
3
RPE 10
4B
Psoas March
3
RPE 10
4C
Ab Wheel
3
RPE 10
5
Fartlek Workout
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
-
1B
Lateral Box Jump
3
-
1C
Lateral Band Walk
3
-
2
Clean
5
3-5 reps
-
3A
Split Squat (Barbell)
4
8 reps
RPE 8.5
3B
Glute-Ham Raise
3
RPE 10
4A
Hollow Rock
3
RPE 10
4B
Psoas March
3
RPE 10
4C
Ab Wheel
3
RPE 10
5
Fartlek Workout
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
-
1B
Lateral Box Jump
3
-
1C
Lateral Band Walk
3
-
2
Clean
5
3-5 reps
-
3A
Split Squat (Barbell)
4
8 reps
RPE 8.5
3B
Glute-Ham Raise
3
RPE 10
4A
Hollow Rock
3
RPE 10
4B
Psoas March
3
RPE 10
4C
Ab Wheel
3
RPE 10
5
Fartlek Workout
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
-
1B
Lateral Box Jump
3
-
1C
Lateral Band Walk
3
-
2
Clean
5
3-5 reps
-
3A
Split Squat (Barbell)
4
8 reps
RPE 8.5
3B
Glute-Ham Raise
3
RPE 10
4A
Hollow Rock
3
RPE 10
4B
Psoas March
3
RPE 10
4C
Ab Wheel
3
RPE 10
5
Fartlek Workout
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
-
1B
Lateral Box Jump
3
-
1C
Lateral Band Walk
3
-
2
Clean
5
3-5 reps
-
3A
Split Squat (Barbell)
4
8 reps
RPE 8.5
3B
Glute-Ham Raise
3
RPE 10
4A
Hollow Rock
3
RPE 10
4B
Psoas March
3
RPE 10
4C
Ab Wheel
3
RPE 10
5
Fartlek Workout
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
-
1B
Lateral Box Jump
3
-
1C
Lateral Band Walk
3
-
2
Clean
5
3-5 reps
-
3A
Split Squat (Barbell)
4
8 reps
RPE 8.5
3B
Glute-Ham Raise
3
RPE 10
4A
Hollow Rock
3
RPE 10
4B
Psoas March
3
RPE 10
4C
Ab Wheel
3
RPE 10
5
Fartlek Workout
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
-
1B
Lateral Box Jump
3
-
1C
Lateral Band Walk
3
-
2
Clean
5
3-5 reps
-
3A
Split Squat (Barbell)
4
8 reps
RPE 8.5
3B
Glute-Ham Raise
3
RPE 10
4A
Hollow Rock
3
RPE 10
4B
Psoas March
3
RPE 10
4C
Ab Wheel
3
RPE 10
5
Fartlek Workout
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
-
1B
Lateral Box Jump
3
-
1C
Lateral Band Walk
3
-
2
Clean
5
3-5 reps
-
3A
Split Squat (Barbell)
4
8 reps
RPE 8.5
3B
Glute-Ham Raise
3
RPE 10
4A
Hollow Rock
3
RPE 10
4B
Psoas March
3
RPE 10
4C
Ab Wheel
3
RPE 10
5
Fartlek Workout
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
3 reps
-
1B
Broad Jumps
3
-
1C
Medicine Ball Slams
3
-
2A
Overhead Press (Barbell)
3
5 reps
-
2B
Face Pull
3
5 reps
-
3A
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
3B
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Tricep Kickback
3
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
-
5A
500m Row
3
-
-
5B
400m Sprint
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
3 reps
-
1B
Broad Jumps
3
-
1C
Medicine Ball Slams
3
-
2A
Overhead Press (Barbell)
3
5 reps
-
2B
Face Pull
3
5 reps
-
3A
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
3B
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Tricep Kickback
3
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
-
5A
500m Row
3
-
-
5B
400m Sprint
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
3 reps
-
1B
Broad Jumps
3
-
1C
Medicine Ball Slams
3
-
2A
Overhead Press (Barbell)
3
5 reps
-
2B
Face Pull
3
5 reps
-
3A
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
3B
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Tricep Kickback
3
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
-
5A
500m Row
3
-
-
5B
400m Sprint
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
3 reps
-
1B
Broad Jumps
3
-
1C
Medicine Ball Slams
3
-
2A
Overhead Press (Barbell)
3
5 reps
-
2B
Face Pull
3
5 reps
-
3A
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
3B
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Tricep Kickback
3
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
-
5A
500m Row
3
-
-
5B
400m Sprint
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
3 reps
-
1B
Broad Jumps
3
-
1C
Medicine Ball Slams
3
-
2A
Overhead Press (Barbell)
3
5 reps
-
2B
Face Pull
3
5 reps
-
3A
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
3B
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Tricep Kickback
3
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
-
5A
500m Row
3
-
-
5B
400m Sprint
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
3 reps
-
1B
Broad Jumps
3
-
1C
Medicine Ball Slams
3
-
2A
Overhead Press (Barbell)
3
5 reps
-
2B
Face Pull
3
5 reps
-
3A
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
3B
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Tricep Kickback
3
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
-
5A
500m Row
3
-
-
5B
400m Sprint
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
3 reps
-
1B
Broad Jumps
3
-
1C
Medicine Ball Slams
3
-
2A
Overhead Press (Barbell)
3
5 reps
-
2B
Face Pull
3
5 reps
-
3A
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
3B
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Tricep Kickback
3
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
-
5A
500m Row
3
-
-
5B
400m Sprint
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
3 reps
-
1B
Broad Jumps
3
-
1C
Medicine Ball Slams
3
-
2A
Overhead Press (Barbell)
3
5 reps
-
2B
Face Pull
3
5 reps
-
3A
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
3B
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Tricep Kickback
3
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
-
5A
500m Row
3
-
-
5B
400m Sprint
3
-
-
Week 1
1 / 8 Weeks
Day 1
1A
Step-Up Box Jump3 Sets
10 Reps
-
1B
Lateral Box Jump3 Sets
10 Reps
-
1C
Lateral Band Walk3 Sets
-
2A
Hip Thrust Machine3 Sets
10 Reps
-
2B
Cossack Squat3 Sets
12 Reps
-
3A
Single Leg Deadlift3 Sets
8-12 Reps
-
3B
Calf Raise (Machine)3 Sets
12 Reps
-
4A
Dynamic Plank Tap3 Sets
-
4B
Dragon Flag Tuck3 Sets
-
5A
500m Row3 Sets
-
5B
400m Sprint3 Sets
-
Day 2
1A
Agility Ladder3 Sets
-
1B
Broad Jumps3 Sets
-
1C
Medicine Ball Slams3 Sets
-
2A
Bench Press (Barbell)3 Sets
5 Reps
-
2B
Turkish Get Up3 Sets
5 Reps
-
3A
Pull-Up (Bodyweight)4 Sets
@8.5
3B
Seated Alternating Shoulder Press (Dumbbell)3 Sets
10 Reps
-
4A
Single arm tricep extension3 Sets
8-12 Reps
-
4B
Bicep Curl (Cable)3 Sets
8-12 Reps
-
5
Jog1 Set
20 mins
-
Day 4
1A
Agility Ladder3 Sets
3 Reps
-
1B
Broad Jumps3 Sets
-
1C
Medicine Ball Slams3 Sets
-
2A
Overhead Press (Barbell)3 Sets
5 Reps
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2B
Face Pull3 Sets
5 Reps
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3A
Chest Supported Row (Machine)3 Sets
10 Reps
@8.5
3B
Incline Bench Press (Dumbbell)3 Sets
10 Reps
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4A
Tricep Kickback3 Sets
8-12 Reps
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4B
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
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5A
500m Row3 Sets
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5B
400m Sprint3 Sets
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Day 3
1A
Step-Up Box Jump3 Sets
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1B
Lateral Box Jump3 Sets
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1C
Lateral Band Walk3 Sets
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2
Clean2 Sets
1 Set
2 Sets
3 Reps
2 Reps
1 Reps
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3A
Split Squat (Barbell)4 Sets
8 Reps
@8.5
3B
Glute-Ham Raise3 Sets
@10
4A
Hollow Rock3 Sets
@10
4B
Psoas March3 Sets
@10
4C
Ab Wheel3 Sets
@10
5
Fartlek Workout1 Set
20 mins
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