Program Description
Feel like an absolute beast with this 12-week program to build athleticism. This program is a 4 days per week program to build overall athleticism from strength to speed to stamina and more. On rest days, do mobility work. Rest days are after Upper Day and after Full-body day. Do Abs after lifting Warm-ups should be hip openers, ankle warm-ups, shoulder warm-ups, etc. On speed day, make sure you are 100% recovered before performing the next exercise.
Program Overview
- LevelNovice, Advanced, Intermediate
- GoalAthletics
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 27, 2024 08:03
- Last EditedDec 09, 2024 05:34
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
3-5 reps
-
2
Front Squat (Paused)
3
3-5 reps
-
3
Single Leg Romanian Deadlift
3
5-8 reps
-
4A
Lateral Lunge
3
5-8 reps
-
4B
Box Jump
3
3-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
3-5 reps
-
2
Front Squat (Paused)
3
3-5 reps
-
3
Single Leg Romanian Deadlift
3
5-8 reps
-
4A
Lateral Lunge
3
5-8 reps
-
4B
Box Jump
3
3-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
3-5 reps
-
2
Front Squat (Paused)
3
3-5 reps
-
3
Single Leg Romanian Deadlift
3
5-8 reps
-
4A
Lateral Lunge
3
5-8 reps
-
4B
Box Jump
3
3-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
3-5 reps
-
2
Front Squat (Paused)
3
3-5 reps
-
3
Single Leg Romanian Deadlift
3
5-8 reps
-
4A
Lateral Lunge
3
5-8 reps
-
4B
Box Jump
3
3-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
3-5 reps
-
2
Front Squat (Paused)
3
3-5 reps
-
3
Single Leg Romanian Deadlift
3
5-8 reps
-
4A
Lateral Lunge
3
5-8 reps
-
4B
Box Jump
3
3-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
3-5 reps
-
2
Front Squat (Paused)
3
3-5 reps
-
3
Single Leg Romanian Deadlift
3
5-8 reps
-
4A
Lateral Lunge
3
5-8 reps
-
4B
Box Jump
3
3-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
3-5 reps
-
2
Front Squat (Paused)
3
3-5 reps
-
3
Single Leg Romanian Deadlift
3
5-8 reps
-
4A
Lateral Lunge
3
5-8 reps
-
4B
Box Jump
3
3-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
3-5 reps
-
2
Front Squat (Paused)
3
3-5 reps
-
3
Single Leg Romanian Deadlift
3
5-8 reps
-
4A
Lateral Lunge
3
5-8 reps
-
4B
Box Jump
3
3-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
3-5 reps
-
2
Front Squat (Paused)
3
3-5 reps
-
3
Single Leg Romanian Deadlift
3
5-8 reps
-
4A
Lateral Lunge
3
5-8 reps
-
4B
Box Jump
3
3-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
3-5 reps
-
2
Front Squat (Paused)
3
3-5 reps
-
3
Single Leg Romanian Deadlift
3
5-8 reps
-
4A
Lateral Lunge
3
5-8 reps
-
4B
Box Jump
3
3-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
3-5 reps
-
2
Front Squat (Paused)
3
3-5 reps
-
3
Single Leg Romanian Deadlift
3
5-8 reps
-
4A
Lateral Lunge
3
5-8 reps
-
4B
Box Jump
3
3-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
3-5 reps
-
2
Front Squat (Paused)
3
3-5 reps
-
3
Single Leg Romanian Deadlift
3
5-8 reps
-
4A
Lateral Lunge
3
5-8 reps
-
4B
Box Jump
3
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Med Ball Slam
3
5-8 reps
-
1B
Med Ball Rotation Slam
3
5-8 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
3-5 reps
-
4A
Dumbbell Row
3
8-10 reps
-
4B
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
5A
Dip
2
8-10 reps
-
5B
Bicep Curl (Barbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Med Ball Slam
3
5-8 reps
-
1B
Med Ball Rotation Slam
3
5-8 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
3-5 reps
-
4A
Dumbbell Row
3
8-10 reps
-
4B
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
5A
Dip
2
8-10 reps
-
5B
Bicep Curl (Barbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Med Ball Slam
3
5-8 reps
-
1B
Med Ball Rotation Slam
3
5-8 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
3-5 reps
-
4A
Dumbbell Row
3
8-10 reps
-
4B
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
5A
Dip
2
8-10 reps
-
5B
Bicep Curl (Barbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Med Ball Slam
3
5-8 reps
-
1B
Med Ball Rotation Slam
3
5-8 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
3-5 reps
-
4A
Dumbbell Row
3
8-10 reps
-
4B
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
5A
Dip
2
8-10 reps
-
5B
Bicep Curl (Barbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Med Ball Slam
3
5-8 reps
-
1B
Med Ball Rotation Slam
3
5-8 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
3-5 reps
-
4A
Dumbbell Row
3
8-10 reps
-
4B
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
5A
Dip
2
8-10 reps
-
5B
Bicep Curl (Barbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Med Ball Slam
3
5-8 reps
-
1B
Med Ball Rotation Slam
3
5-8 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
3-5 reps
-
4A
Dumbbell Row
3
8-10 reps
-
4B
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
5A
Dip
2
8-10 reps
-
5B
Bicep Curl (Barbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Med Ball Slam
3
5-8 reps
-
1B
Med Ball Rotation Slam
3
5-8 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
3-5 reps
-
4A
Dumbbell Row
3
8-10 reps
-
4B
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
5A
Dip
2
8-10 reps
-
5B
Bicep Curl (Barbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Med Ball Slam
3
5-8 reps
-
1B
Med Ball Rotation Slam
3
5-8 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
3-5 reps
-
4A
Dumbbell Row
3
8-10 reps
-
4B
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
5A
Dip
2
8-10 reps
-
5B
Bicep Curl (Barbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Med Ball Slam
3
5-8 reps
-
1B
Med Ball Rotation Slam
3
5-8 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
3-5 reps
-
4A
Dumbbell Row
3
8-10 reps
-
4B
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
5A
Dip
2
8-10 reps
-
5B
Bicep Curl (Barbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Med Ball Slam
3
5-8 reps
-
1B
Med Ball Rotation Slam
3
5-8 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
3-5 reps
-
4A
Dumbbell Row
3
8-10 reps
-
4B
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
5A
Dip
2
8-10 reps
-
5B
Bicep Curl (Barbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Med Ball Slam
3
5-8 reps
-
1B
Med Ball Rotation Slam
3
5-8 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
3-5 reps
-
4A
Dumbbell Row
3
8-10 reps
-
4B
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
5A
Dip
2
8-10 reps
-
5B
Bicep Curl (Barbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Med Ball Slam
3
5-8 reps
-
1B
Med Ball Rotation Slam
3
5-8 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
3-5 reps
-
4A
Dumbbell Row
3
8-10 reps
-
4B
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
5A
Dip
2
8-10 reps
-
5B
Bicep Curl (Barbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
3 mins
-
2
Back Peddling Starting Position Sprint
2
40 reps
-
3
Push-ups Sprint
2
40 reps
-
4
Sprint
2
40 reps
-
5
100m Sprint
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
3 mins
-
2
Back Peddling Starting Position Sprint
2
40 reps
-
3
Push-ups Sprint
2
40 reps
-
4
Sprint
2
40 reps
-
5
100m Sprint
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
3 mins
-
2
Back Peddling Starting Position Sprint
2
40 reps
-
3
Push-ups Sprint
2
40 reps
-
4
Sprint
2
40 reps
-
5
100m Sprint
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
3 mins
-
2
Back Peddling Starting Position Sprint
2
40 reps
-
3
Push-ups Sprint
2
40 reps
-
4
Sprint
2
40 reps
-
5
100m Sprint
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
3 mins
-
2
Back Peddling Starting Position Sprint
2
40 reps
-
3
Push-ups Sprint
2
40 reps
-
4
Sprint
2
40 reps
-
5
100m Sprint
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
3 mins
-
2
Back Peddling Starting Position Sprint
2
40 reps
-
3
Push-ups Sprint
2
40 reps
-
4
Sprint
2
40 reps
-
5
100m Sprint
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
3 mins
-
2
Back Peddling Starting Position Sprint
2
40 reps
-
3
Push-ups Sprint
2
40 reps
-
4
Sprint
2
40 reps
-
5
100m Sprint
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
3 mins
-
2
Back Peddling Starting Position Sprint
2
40 reps
-
3
Push-ups Sprint
2
40 reps
-
4
Sprint
2
40 reps
-
5
100m Sprint
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
3 mins
-
2
Back Peddling Starting Position Sprint
2
40 reps
-
3
Push-ups Sprint
2
40 reps
-
4
Sprint
2
40 reps
-
5
100m Sprint
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
3 mins
-
2
Back Peddling Starting Position Sprint
2
40 reps
-
3
Push-ups Sprint
2
40 reps
-
4
Sprint
2
40 reps
-
5
100m Sprint
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
3 mins
-
2
Back Peddling Starting Position Sprint
2
40 reps
-
3
Push-ups Sprint
2
40 reps
-
4
Sprint
2
40 reps
-
5
100m Sprint
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
3 mins
-
2
Back Peddling Starting Position Sprint
2
40 reps
-
3
Push-ups Sprint
2
40 reps
-
4
Sprint
2
40 reps
-
5
100m Sprint
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
2
2-3 reps
-
2
Clean Pull
2
2-3 reps
-
3
Hang Clean
2
2-3 reps
-
4
Hang Snatch
2
2-3 reps
-
5
Snatch Deadlift
2
2-3 reps
-
6A
Standing Calf Raise
2
10-15 reps
-
6B
Seated Calf Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
2
2-3 reps
-
2
Clean Pull
2
2-3 reps
-
3
Hang Clean
2
2-3 reps
-
4
Hang Snatch
2
2-3 reps
-
5
Snatch Deadlift
2
2-3 reps
-
6A
Standing Calf Raise
2
10-15 reps
-
6B
Seated Calf Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
2
2-3 reps
-
2
Clean Pull
2
2-3 reps
-
3
Hang Clean
2
2-3 reps
-
4
Hang Snatch
2
2-3 reps
-
5
Snatch Deadlift
2
2-3 reps
-
6A
Standing Calf Raise
2
10-15 reps
-
6B
Seated Calf Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
2
2-3 reps
-
2
Clean Pull
2
2-3 reps
-
3
Hang Clean
2
2-3 reps
-
4
Hang Snatch
2
2-3 reps
-
5
Snatch Deadlift
2
2-3 reps
-
6A
Standing Calf Raise
2
10-15 reps
-
6B
Seated Calf Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
2
2-3 reps
-
2
Clean Pull
2
2-3 reps
-
3
Hang Clean
2
2-3 reps
-
4
Hang Snatch
2
2-3 reps
-
5
Snatch Deadlift
2
2-3 reps
-
6A
Standing Calf Raise
2
10-15 reps
-
6B
Seated Calf Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
2
2-3 reps
-
2
Clean Pull
2
2-3 reps
-
3
Hang Clean
2
2-3 reps
-
4
Hang Snatch
2
2-3 reps
-
5
Snatch Deadlift
2
2-3 reps
-
6A
Standing Calf Raise
2
10-15 reps
-
6B
Seated Calf Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
2
2-3 reps
-
2
Clean Pull
2
2-3 reps
-
3
Hang Clean
2
2-3 reps
-
4
Hang Snatch
2
2-3 reps
-
5
Snatch Deadlift
2
2-3 reps
-
6A
Standing Calf Raise
2
10-15 reps
-
6B
Seated Calf Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
2
2-3 reps
-
2
Clean Pull
2
2-3 reps
-
3
Hang Clean
2
2-3 reps
-
4
Hang Snatch
2
2-3 reps
-
5
Snatch Deadlift
2
2-3 reps
-
6A
Standing Calf Raise
2
10-15 reps
-
6B
Seated Calf Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
2
2-3 reps
-
2
Clean Pull
2
2-3 reps
-
3
Hang Clean
2
2-3 reps
-
4
Hang Snatch
2
2-3 reps
-
5
Snatch Deadlift
2
2-3 reps
-
6A
Standing Calf Raise
2
10-15 reps
-
6B
Seated Calf Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
2
2-3 reps
-
2
Clean Pull
2
2-3 reps
-
3
Hang Clean
2
2-3 reps
-
4
Hang Snatch
2
2-3 reps
-
5
Snatch Deadlift
2
2-3 reps
-
6A
Standing Calf Raise
2
10-15 reps
-
6B
Seated Calf Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
2
2-3 reps
-
2
Clean Pull
2
2-3 reps
-
3
Hang Clean
2
2-3 reps
-
4
Hang Snatch
2
2-3 reps
-
5
Snatch Deadlift
2
2-3 reps
-
6A
Standing Calf Raise
2
10-15 reps
-
6B
Seated Calf Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
2
2-3 reps
-
2
Clean Pull
2
2-3 reps
-
3
Hang Clean
2
2-3 reps
-
4
Hang Snatch
2
2-3 reps
-
5
Snatch Deadlift
2
2-3 reps
-
6A
Standing Calf Raise
2
10-15 reps
-
6B
Seated Calf Raise
2
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Trap Bar Jumps3 Sets
3-5 Reps
-
2
Front Squat (Paused)3 Sets
3-5 Reps
-
3
Single Leg Romanian Deadlift3 Sets
5-8 Reps
-
4A
Lateral Lunge3 Sets
5-8 Reps
-
4B
Box Jump3 Sets
3-5 Reps
-
Day 2
1A
Med Ball Slam3 Sets
5-8 Reps
-
1B
Med Ball Rotation Slam3 Sets
5-8 Reps
-
2
Bench Press (Barbell)3 Sets
3-5 Reps
-
3
Seated Shoulder Press (Dumbbell)3 Sets
3-5 Reps
-
4A
Dumbbell Row3 Sets
8-10 Reps
-
4B
Lat Pulldown (Neutral Grip)3 Sets
8-10 Reps
-
5A
Dip2 Sets
8-10 Reps
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5B
Bicep Curl (Barbell)2 Sets
8-10 Reps
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Day 3
1
Run1 Set
3 mins
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2
Back Peddling Starting Position Sprint2 Sets
40 Reps
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3
Push-ups Sprint2 Sets
40 Reps
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4
Sprint2 Sets
40 Reps
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5
100m Sprint2 Sets
AMRAP
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Day 4
1
Power Jerk2 Sets
2-3 Reps
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2
Clean Pull2 Sets
2-3 Reps
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3
Hang Clean2 Sets
2-3 Reps
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4
Hang Snatch2 Sets
2-3 Reps
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5
Snatch Deadlift2 Sets
2-3 Reps
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6A
Standing Calf Raise2 Sets
10-15 Reps
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6B
Seated Calf Raise2 Sets
10-15 Reps
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