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Beast Athleticism

by Samantha A.
22 athletes joined

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

  • Level
    Novice, Advanced, Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 27, 2024 08:03
  • Last Edited
    Jul 27, 2024 12:23
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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
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 Jumps
3 Sets
3-5 Reps
2
Front Squat (Paused)
3 Sets
3-5 Reps
3
Single Leg Romanian Deadlift
3 Sets
5-8 Reps
4A
Lateral Lunge
3 Sets
5-8 Reps
4B
Box Jump
3 Sets
3-5 Reps
Day 2
1A
Med Ball Slam
3 Sets
5-8 Reps
1B
Med Ball Rotation Slam
3 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 Row
3 Sets
8-10 Reps
4B
Lat Pulldown (Neutral Grip)
3 Sets
8-10 Reps
5A
Dip
2 Sets
8-10 Reps
5B
Bicep Curl (Barbell)
2 Sets
8-10 Reps
Day 3
1
Run
1 Set
3 mins
2
Back Peddling Starting Position Sprint
2 Sets
40 Reps
3
Push-ups Sprint
2 Sets
40 Reps
4
Sprint
2 Sets
40 Reps
5
100m Sprint
2 Sets
AMRAP
Day 4
1
Power Jerk
2 Sets
2-3 Reps
2
Clean Pull
2 Sets
2-3 Reps
3
Hang Clean
2 Sets
2-3 Reps
4
Hang Snatch
2 Sets
2-3 Reps
5
Snatch Deadlift
2 Sets
2-3 Reps
6A
Standing Calf Raise
2 Sets
10-15 Reps
6B
Seated Calf Raise
2 Sets
10-15 Reps