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BoostcampPNG

Coach Ferg’s ATHLETE-BUILDER

by Ethan F.

Program Description

Get swole while remaining some athletic integrity. Never leave your glory behind

Program Overview

  • Level
    Intermediate, Novice, Advanced, Beginner
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding, Olympic Weightlifting
  • Equipment
    Garage Gym
  • Program Length
    7 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 31, 2025 01:43
  • Last Edited
    Feb 20, 2025 03:41
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 7-8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Lat Pulldown
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Hammer Curl
3
20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 7-8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Lat Pulldown
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Hammer Curl
3
20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 7-8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Lat Pulldown
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Hammer Curl
3
20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 7-8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Lat Pulldown
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Hammer Curl
3
20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 7-8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Lat Pulldown
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Hammer Curl
3
20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 7-8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Lat Pulldown
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Hammer Curl
3
20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 7-8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Lat Pulldown
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Hammer Curl
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
20 reps
-
5
Dip (Bodyweight)
3
10 reps
-
6
Push Up
2
15+ reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
3
Chest Fly (Cable)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
20 reps
-
5
Dip (Bodyweight)
3
10 reps
-
6
Push Up
2
15+ reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
20 reps
-
5
Dip (Bodyweight)
3
10 reps
-
6
Push Up
2
15+ reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
20 reps
-
5
Dip (Bodyweight)
3
10 reps
-
6
Push Up
2
15+ reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
20 reps
-
5
Dip (Bodyweight)
3
10 reps
-
6
Push Up
2
15+ reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
20 reps
-
5
Dip (Bodyweight)
3
10 reps
-
6
Push Up
2
15+ reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
20 reps
-
5
Dip (Bodyweight)
3
10 reps
-
6
Push Up
2
15+ reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Leg Extension
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Hip Adductor (Machine)
3
10 reps
-
6
Push Up
2
15+ reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Leg Extension
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Hip Adductor (Machine)
3
10 reps
-
6
Push Up
2
15+ reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Leg Extension
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Hip Adductor (Machine)
3
10 reps
-
6
Push Up
2
15+ reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Leg Extension
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Hip Adductor (Machine)
3
10 reps
-
6
Push Up
2
15+ reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Leg Extension
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Hip Adductor (Machine)
3
10 reps
-
6
Push Up
2
15+ reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Leg Extension
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Hip Adductor (Machine)
3
10 reps
-
6
Push Up
2
15+ reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2
Leg Extension
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Hip Adductor (Machine)
3
10 reps
-
6
Push Up
2
15+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
4+ reps
2+ reps
1+ reps
75%
85%
95%
2
Vertical Jump
3
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Hammer Curl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
4+ reps
2+ reps
1+ reps
75%
85%
95%
2
Vertical Jump
3
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Hammer Curl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
4+ reps
2+ reps
1+ reps
75%
85%
95%
2
Vertical Jump
3
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Hammer Curl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
4+ reps
2+ reps
1+ reps
75%
85%
95%
2
Vertical Jump
3
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Hammer Curl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
4+ reps
2+ reps
1+ reps
75%
85%
95%
2
Vertical Jump
3
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Hammer Curl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
4+ reps
2+ reps
1+ reps
75%
85%
95%
2
Vertical Jump
3
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Hammer Curl
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
4+ reps
2+ reps
1+ reps
75%
85%
95%
2
Vertical Jump
3
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Hammer Curl
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
20 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Push Up
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
80%
70%
80%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
20 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Push Up
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
20 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Push Up
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
20 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Push Up
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
20 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Push Up
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
20 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Push Up
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
20 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Push Up
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
65%
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Nordic Curl
2
10 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
65%
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Nordic Curl
2
10 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
65%
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Nordic Curl
2
10 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
65%
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Nordic Curl
2
10 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
65%
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Nordic Curl
2
10 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
65%
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Nordic Curl
2
10 reps
-
5
Standing Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
65%
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Nordic Curl
2
10 reps
-
5
Standing Calf Raise
3
20 reps
-
Week 1
1 / 7 Weeks
Day 1
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5+ Reps
3+ Reps
1+ Reps
75%
85%
95%
2
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@7-8
3
Seated Row (Cable)
3 Sets
12 Reps
@8
4
Lat Pulldown
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
6
Hammer Curl
3 Sets
20 Reps
@7.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5+ Reps
3+ Reps
1+ Reps
75%
85%
95%
2
Leg Extension
3 Sets
8-12 Reps
-
3
Lying Leg Curl
3 Sets
8-12 Reps
-
4
Hip Abductor (Machine)
3 Sets
10 Reps
-
5
Hip Adductor (Machine)
3 Sets
10 Reps
-
6
Push Up
2 Sets
15+ Reps
@8
Day 6
1
Front Squat (Barbell)
3 Sets
5 Reps
65%
2
Leg Extension
3 Sets
12 Reps
-
3
Leg Curl
3 Sets
12 Reps
-
4
Nordic Curl
2 Sets
10 Reps
-
5
Standing Calf Raise
3 Sets
20 Reps
-
Day 4
1
Power Clean
1 Set
1 Set
1 Set
4+ Reps
2+ Reps
1+ Reps
75%
85%
95%
2
Vertical Jump
3 Sets
5 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Seated Row (Cable)
3 Sets
8-12 Reps
-
5
Lat Pulldown
3 Sets
8-12 Reps
-
6
Hammer Curl
3 Sets
20 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5+ Reps
3+ Reps
1+ Reps
75%
85%
95%
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Chest Fly (Cable)
3 Sets
12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
20 Reps
-
5
Dip (Bodyweight)
3 Sets
10 Reps
-
6
Push Up
2 Sets
15+ Reps
@8.5
Day 5
1
Bench Press (Barbell)
3 Sets
8 Reps
70%
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
20 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
5
Push Up
3 Sets
15 Reps
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