logo
BoostcampPNG

Be an athlete

by oatmelia
24 athletes joined
4.0
(1 rating)

Program Description

This program can be run both in and out of season to ensure a strong, solid athletic base is built and maintained. To make sure you progress week to week, try to add 5lbs to whatever weight you used the previous week OR that you are completing the exercise with better form and range of motion. The days you’re not lifting, should be cardio and/or recovery focused. Think sprints, ladders, footwork and mobility

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 20, 2024 02:30
  • Last Edited
    Jan 14, 2025 03:50
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Y Raise
1
10 reps
-
1B
Around The World
1
10 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Military Press (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Dip (Weighted)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Y Raise
1
10 reps
-
1B
Around The World
1
10 reps
-
2
Bench Press (Barbell)
4
5 reps
75%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Military Press (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Dip (Weighted)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Y Raise
1
10 reps
-
1B
Around The World
1
10 reps
-
2
Bench Press (Barbell)
4
5 reps
75%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Military Press (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Dip (Weighted)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Y Raise
1
10 reps
-
1B
Around The World
1
10 reps
-
2
Bench Press (Barbell)
4
5 reps
75%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Military Press (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Dip (Weighted)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Y Raise
1
10 reps
-
1B
Around The World
1
10 reps
-
2
Bench Press (Barbell)
4
5 reps
75%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Military Press (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Dip (Weighted)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Y Raise
1
10 reps
-
1B
Around The World
1
10 reps
-
2
Bench Press (Barbell)
4
5 reps
75%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Military Press (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Dip (Weighted)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Y Raise
1
10 reps
-
1B
Around The World
1
10 reps
-
2
Bench Press (Barbell)
4
5 reps
75%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Military Press (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Dip (Weighted)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Y Raise
1
10 reps
-
1B
Around The World
1
10 reps
-
2
Bench Press (Barbell)
4
5 reps
75%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Military Press (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Dip (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
5 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Box Jump
3
10 reps
-
7
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
5 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Box Jump
3
10 reps
-
7
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
5 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Box Jump
3
10 reps
-
7
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
5 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Box Jump
3
10 reps
-
7
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
5 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Box Jump
3
10 reps
-
7
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
5 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Box Jump
3
10 reps
-
7
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
5 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Box Jump
3
10 reps
-
7
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
5 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Box Jump
3
10 reps
-
7
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Around The World
1
10 reps
-
1B
Y Raise
1
10 reps
-
2
Incline Bench Press (Barbell)
5
5 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Shrug (Barbell)
3
10 reps
-
6
Skull Crusher
3
10 reps
-
7
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Around The World
1
10 reps
-
1B
Y Raise
1
10 reps
-
2
Incline Bench Press (Barbell)
5
5 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Shrug (Barbell)
3
10 reps
-
6
Skull Crusher
3
10 reps
-
7
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Around The World
1
10 reps
-
1B
Y Raise
1
10 reps
-
2
Incline Bench Press (Barbell)
5
5 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Shrug (Barbell)
3
10 reps
-
6
Skull Crusher
3
10 reps
-
7
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Around The World
1
10 reps
-
1B
Y Raise
1
10 reps
-
2
Incline Bench Press (Barbell)
5
5 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Shrug (Barbell)
3
10 reps
-
6
Skull Crusher
3
10 reps
-
7
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Around The World
1
10 reps
-
1B
Y Raise
1
10 reps
-
2
Incline Bench Press (Barbell)
5
5 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Shrug (Barbell)
3
10 reps
-
6
Skull Crusher
3
10 reps
-
7
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Around The World
1
10 reps
-
1B
Y Raise
1
10 reps
-
2
Incline Bench Press (Barbell)
5
5 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Shrug (Barbell)
3
10 reps
-
6
Skull Crusher
3
10 reps
-
7
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Around The World
1
10 reps
-
1B
Y Raise
1
10 reps
-
2
Incline Bench Press (Barbell)
5
5 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Shrug (Barbell)
3
10 reps
-
6
Skull Crusher
3
10 reps
-
7
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Around The World
1
10 reps
-
1B
Y Raise
1
10 reps
-
2
Incline Bench Press (Barbell)
5
5 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Shrug (Barbell)
3
10 reps
-
6
Skull Crusher
3
10 reps
-
7
Push Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
5 reps
-
2
Front Squat (Barbell)
5
5 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Good Morning
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
5 reps
-
2
Front Squat (Barbell)
5
5 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Good Morning
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
5 reps
-
2
Front Squat (Barbell)
5
5 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Good Morning
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
5 reps
-
2
Front Squat (Barbell)
5
5 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Good Morning
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
5 reps
-
2
Front Squat (Barbell)
5
5 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Good Morning
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
5 reps
-
2
Front Squat (Barbell)
5
5 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Good Morning
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
5 reps
-
2
Front Squat (Barbell)
5
5 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Good Morning
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
5 reps
-
2
Front Squat (Barbell)
5
5 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Good Morning
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Power Clean
5 Sets
5 Reps
-
2
Squat (Barbell)
5 Sets
5 Reps
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
4
Lat Pulldown
3 Sets
10 Reps
-
5
Lunge (Dumbbell)
3 Sets
10 Reps
-
6
Box Jump
3 Sets
10 Reps
-
7
Hammer Curl
3 Sets
10 Reps
-
Day 3
1A
Around The World
1 Set
10 Reps
-
1B
Y Raise
1 Set
10 Reps
-
2
Incline Bench Press (Barbell)
5 Sets
5 Reps
-
3
Bench Press (Dumbbell)
3 Sets
8 Reps
-
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
5
Shrug (Barbell)
3 Sets
10 Reps
-
6
Skull Crusher
3 Sets
10 Reps
-
7
Push Up
3 Sets
AMRAP
-
Day 4
1
Power Clean
5 Sets
5 Reps
-
2
Front Squat (Barbell)
5 Sets
5 Reps
-
3
Standing Calf Raise
3 Sets
10 Reps
-
4
Hip Abductor (Machine)
3 Sets
10 Reps
-
5
Good Morning
3 Sets
10 Reps
-
6
Bicep Curl (Barbell)
3 Sets
10 Reps
-
Day 1
1A
Y Raise
1 Set
10 Reps
-
1B
Around The World
1 Set
10 Reps
-
2
Bench Press (Barbell)
4 Sets
5 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
4
Chest Fly (Cable)
3 Sets
10 Reps
-
5
Military Press (Barbell)
3 Sets
10 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
7
Dip (Weighted)
3 Sets
AMRAP
-