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Athletic AF - Full Body

by Brian G.

Program Description

4 days Upper Lower Full Body Full Body

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 22, 2025 10:17
  • Last Edited
    Feb 20, 2025 11:27
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
5 reps
RPE 6
1B
Box Jump
4
5 reps
-
2
Hang Clean
4
4 reps
RPE 6
3
Chin-Up (Weighted)
3
6 reps
RPE 6
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
4B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 6
5A
Incline Curl (Dumbbell)
3
10 reps
RPE 6
5B
Lat Pulldown
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
6 reps
RPE 6
1B
Box Jump
4
5 reps
-
2
Hang Clean
4
4 reps
RPE 6
3
Chin-Up (Weighted)
3
6 reps
RPE 7
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
4B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
5A
Incline Curl (Dumbbell)
3
10 reps
RPE 6
5B
Lat Pulldown
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
5 reps
RPE 7
1B
Box Jump
4
5 reps
-
2
Hang Clean
4
4 reps
RPE 7
3
Chin-Up (Weighted)
3
6 reps
RPE 7
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
5A
Incline Curl (Dumbbell)
3
10 reps
RPE 7
5B
Lat Pulldown
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
6 reps
RPE 7
1B
Box Jump
4
5 reps
-
2
Hang Clean
4
4 reps
RPE 7
3
Chin-Up (Weighted)
3
6 reps
RPE 7
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
10 reps
RPE 7
5B
Lat Pulldown
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
5 reps
RPE 8
1B
Box Jump
4
5 reps
-
2
Hang Clean
4
5 reps
RPE 7
3
Chin-Up (Weighted)
3
6 reps
RPE 7
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5B
Lat Pulldown
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
6 reps
RPE 8
1B
Box Jump
4
5 reps
-
2
Hang Clean
4
5 reps
RPE 7
3
Chin-Up (Weighted)
3
6 reps
RPE 7
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
5A
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5B
Lat Pulldown
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
5 reps
RPE 9
1B
Box Jump
4
5 reps
-
2
Hang Clean
4
4 reps
RPE 8
3
Chin-Up (Weighted)
3
6 reps
RPE 7
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 6
5B
Cable Low Row
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
6 reps
RPE 9
1B
Box Jump
4
5 reps
-
2
Hang Clean
4
4 reps
RPE 9
3
Chin-Up (Weighted)
4
6 reps
RPE 6
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
4B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
5B
Cable Low Row
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
5 reps
RPE 10
1B
Box Jump
4
5 reps
-
2
Hang Clean
4
5 reps
RPE 9
3
Chin-Up (Weighted)
4
6 reps
RPE 6
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
4B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
5B
Cable Low Row
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
6 reps
RPE 10
1B
Box Jump
4
5 reps
-
2
Hang Clean
4
4 reps
RPE 9
3
Chin-Up (Weighted)
4
6 reps
RPE 7
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
4B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 6
5B
Cable Low Row
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 6
2A
Front Squat (Barbell)
3
5 reps
RPE 6
2B
Jump Squat
3
4 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
4
Dip (Weighted)
3
8 reps
RPE 6
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5B
Upright Row (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 6
2A
Front Squat (Barbell)
3
6 reps
RPE 6
2B
Jump Squat
3
4 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
4
Dip (Weighted)
3
8 reps
RPE 7
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5B
Upright Row (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7
2A
Front Squat (Barbell)
3
5 reps
RPE 7
2B
Jump Squat
3
4 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
4
Dip (Weighted)
3
8 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5B
Upright Row (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7
2A
Front Squat (Barbell)
3
6 reps
RPE 7
2B
Jump Squat
3
4 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
4
Dip (Weighted)
3
8 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5B
Upright Row (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2A
Front Squat (Barbell)
3
5 reps
RPE 8
2B
Jump Squat
3
4 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
4
Dip (Weighted)
3
8 reps
RPE 10
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5B
Upright Row (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2A
Front Squat (Barbell)
3
6 reps
RPE 8
2B
Jump Squat
3
4 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
4
Dip (Weighted)
3
10 reps
RPE 6
5A
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 6
5B
Upright Row (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2A
Front Squat (Barbell)
3
5 reps
RPE 9
2B
Jump Squat
3
4 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Dip (Weighted)
3
10 reps
RPE 7
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5B
Upright Row (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2A
Front Squat (Barbell)
3
6 reps
RPE 9
2B
Jump Squat
3
4 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Dip (Weighted)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5B
Upright Row (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 10
2A
Front Squat (Barbell)
3
5 reps
RPE 10
2B
Jump Squat
3
4 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
4
Dip (Weighted)
3
12 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5B
Upright Row (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 10
2A
Front Squat (Barbell)
3
6 reps
RPE 10
2B
Jump Squat
3
4 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
4
Dip (Weighted)
3
12 reps
RPE 10
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5B
Upright Row (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Hip Thrust (Barbell)
3
12 reps
RPE 6
4A
Leg Press
3
12 reps
RPE 6
4B
Calf Raise (Leg Press)
3
20 reps
RPE 7
5
Nordic Curl
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Hip Thrust (Barbell)
3
12 reps
RPE 6
4A
Leg Press
3
12 reps
RPE 6
4B
Calf Raise (Leg Press)
3
20 reps
RPE 7
5
Nordic Curl
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 6
4A
Leg Press
3
12 reps
RPE 6
4B
Calf Raise (Leg Press)
3
20 reps
RPE 7
5
Nordic Curl
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 6
4A
Leg Press
3
12 reps
RPE 6
4B
Calf Raise (Leg Press)
3
20 reps
RPE 7
5
Nordic Curl
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 6
4A
Leg Press
3
12 reps
RPE 7
4B
Calf Raise (Leg Press)
3
20 reps
RPE 7
5
Nordic Curl
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 6
4A
Leg Press
3
12 reps
RPE 7
4B
Calf Raise (Leg Press)
3
20 reps
RPE 7
5
Nordic Curl
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 6
4A
Leg Press
3
12 reps
RPE 7
4B
Calf Raise (Leg Press)
3
20 reps
RPE 7
5
Nordic Curl
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
3
Hip Thrust (Barbell)
3
12 reps
RPE 6
4A
Leg Press
3
12 reps
RPE 8
4B
Calf Raise (Leg Press)
3
20 reps
RPE 7
5
Nordic Curl
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
3
Hip Thrust (Barbell)
3
12 reps
RPE 6
4A
Leg Press
3
12 reps
RPE 9
4B
Calf Raise (Leg Press)
3
20 reps
RPE 7
5
Nordic Curl
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 10
3
Hip Thrust (Barbell)
3
12 reps
RPE 6
4A
Leg Press
3
12 reps
RPE 10
4B
Calf Raise (Leg Press)
3
20 reps
RPE 7
5
Nordic Curl
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
RPE 6
2
Power Clean
4
3 reps
RPE 7
3A
Bench Press (Barbell)
4
10 reps
RPE 6
3B
Chin-Up (Bodyweight)
4
8 reps
RPE 6
4A
Skull Crusher (Dumbbell)
3
12 reps
RPE 6
4B
Hammer Curl
3
12 reps
RPE 6
4C
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
RPE 7
2
Power Clean
4
3 reps
RPE 7
3A
Bench Press (Barbell)
4
10 reps
RPE 6
3B
Chin-Up (Bodyweight)
4
8 reps
RPE 6
4A
Skull Crusher (Dumbbell)
3
12 reps
RPE 6
4B
Hammer Curl
3
12 reps
RPE 6
4C
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
RPE 7
2
Power Clean
4
4 reps
RPE 7
3A
Bench Press (Barbell)
4
10 reps
RPE 6
3B
Chin-Up (Bodyweight)
4
8 reps
RPE 6
4A
Skull Crusher (Dumbbell)
3
12 reps
RPE 6
4B
Hammer Curl
3
12 reps
RPE 6
4C
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
RPE 8
2
Power Clean
4
4 reps
RPE 7
3A
Bench Press (Barbell)
4
10 reps
RPE 7
3B
Chin-Up (Bodyweight)
4
8 reps
RPE 7
4A
Skull Crusher (Dumbbell)
3
12 reps
RPE 6
4B
Hammer Curl
3
12 reps
RPE 6
4C
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
RPE 9
2
Power Clean
4
3 reps
RPE 8
3A
Bench Press (Barbell)
4
10 reps
RPE 7
3B
Chin-Up (Bodyweight)
4
8 reps
RPE 7
4A
Skull Crusher (Dumbbell)
3
12 reps
RPE 6
4B
Hammer Curl
3
12 reps
RPE 6
4C
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
RPE 7
2
Power Clean
4
3 reps
RPE 8
3A
Bench Press (Barbell)
4
10 reps
RPE 8
3B
Chin-Up (Bodyweight)
4
8 reps
RPE 8
4A
Tricep Extension (Cable)
3
12 reps
RPE 7
4B
Face Away Cable Curl
3
12 reps
RPE 7
4C
Lu Raise
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
6 reps
RPE 7
2
Power Clean
4
4 reps
RPE 8
3A
Bench Press (Barbell)
4
10 reps
RPE 8
3B
Chin-Up (Bodyweight)
4
8 reps
RPE 8
4A
Skull Crusher (Dumbbell)
3
12 reps
RPE 7
4B
Hammer Curl
3
12 reps
RPE 7
4C
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
RPE 8
2
Power Clean
4
4 reps
RPE 8
3A
Bench Press (Barbell)
4
10 reps
RPE 9
3B
Chin-Up (Bodyweight)
4
12 reps
RPE 9
4A
Skull Crusher (Dumbbell)
3
12 reps
RPE 7
4B
Hammer Curl
3
12 reps
RPE 7
4C
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
6 reps
RPE 8
2
Power Clean
4
3 reps
RPE 9
3A
Bench Press (Barbell)
4
10 reps
RPE 10
3B
Chin-Up (Bodyweight)
4
8 reps
RPE 8-10
4A
Skull Crusher (Dumbbell)
3
12 reps
RPE 6
4B
Hammer Curl
3
12 reps
RPE 6
4C
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
RPE 9
2
Power Clean
4
4 reps
RPE 9
3A
Bench Press (Barbell)
4
10 reps
RPE 10
3B
Chin-Up (Bodyweight)
4
8 reps
RPE 8-10
4A
Skull Crusher (Dumbbell)
3
12 reps
RPE 7
4B
Hammer Curl
3
12 reps
RPE 7
4C
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Week 1
1 / 10 Weeks
Day 1
1A
Trap Bar Deadlift
4 Sets
5 Reps
@6
1B
Box Jump
4 Sets
5 Reps
-
2
Hang Clean
4 Sets
4 Reps
@6
3
Chin-Up (Weighted)
3 Sets
6 Reps
@6
4A
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@6
4B
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@6
5A
Incline Curl (Dumbbell)
3 Sets
10 Reps
@6
5B
Lat Pulldown
3 Sets
12 Reps
@6
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
@6
2A
Front Squat (Barbell)
3 Sets
5 Reps
@6
2B
Jump Squat
3 Sets
4 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@6
4
Dip (Weighted)
3 Sets
8 Reps
@6
5A
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
5B
Upright Row (Dumbbell)
3 Sets
12 Reps
@7
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
@6
2
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@6
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@6
4A
Leg Press
3 Sets
12 Reps
@6
4B
Calf Raise (Leg Press)
3 Sets
20 Reps
@7
5
Nordic Curl
3 Sets
6 Reps
-
Day 4
1
Military Press (Barbell)
3 Sets
8 Reps
@6
2
Power Clean
4 Sets
3 Reps
@7
3A
Bench Press (Barbell)
4 Sets
10 Reps
@6
3B
Chin-Up (Bodyweight)
4 Sets
8 Reps
@6
4A
Skull Crusher (Dumbbell)
3 Sets
12 Reps
@6
4B
Hammer Curl
3 Sets
12 Reps
@6
4C
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6