Program Description
This program is for beginners, intermediate, or those that are coming off of injury but still need the stimulus of an athlete. I created this program, when I broke my leg, could lift weights but could not sprint or jump just yet. This program with combination with sprinting and plyometrics 2-3 times a week is as good a program ad any. You can do this workout for as many weeks as needed. If there is demand for more advanced program I will make one.
Program Overview
- LevelBeginner, Intermediate, Novice
- GoalAthletics, Muscle & Sculpting, Powerlifting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout80 minutes
- CreatedMar 10, 2024 07:14
- Last EditedJan 14, 2025 06:39
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trapbar High Pull
5
3 reps
RPE 7
1B
Single Arm Push Press (Dumbbell)
5
6 reps
RPE 7
2A
Step-Up (Weighted)
3
5 reps
RPE 6.5
2B
Plyo Push Up
3
6 reps
RPE 6.5
3A
Kettlebell Swing
4
6 reps
RPE 6.5
3B
Lateral Med Ball Throw
4
6 reps
RPE 6.5
4
Farmer's Walk (Weighted)
3
1 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trapbar High Pull
5
3 reps
RPE 7
1B
Single Arm Push Press (Dumbbell)
5
6 reps
RPE 7
2A
Step-Up (Weighted)
3
5 reps
RPE 6.5
2B
Plyo Push Up
3
6 reps
RPE 6.5
3A
Kettlebell Swing
4
6 reps
RPE 6.5
3B
Lateral Med Ball Throw
4
6 reps
RPE 6.5
4
Farmer's Walk (Weighted)
3
1 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trapbar High Pull
5
3 reps
RPE 7
1B
Single Arm Push Press (Dumbbell)
5
6 reps
RPE 7
2A
Step-Up (Weighted)
3
5 reps
RPE 6.5
2B
Plyo Push Up
3
6 reps
RPE 6.5
3A
Kettlebell Swing
4
6 reps
RPE 6.5
3B
Lateral Med Ball Throw
4
6 reps
RPE 6.5
4
Farmer's Walk (Weighted)
3
1 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trapbar High Pull
5
3 reps
RPE 7
1B
Single Arm Push Press (Dumbbell)
5
6 reps
RPE 7
2A
Step-Up (Weighted)
3
5 reps
RPE 6.5
2B
Plyo Push Up
3
6 reps
RPE 6.5
3A
Kettlebell Swing
4
6 reps
RPE 6.5
3B
Lateral Med Ball Throw
4
6 reps
RPE 6.5
4
Farmer's Walk (Weighted)
3
1 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
5 reps
RPE 8.5
1B
Bench Press (Barbell)
4
5 reps
RPE 8.5
2A
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
8 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8
3B
Overhead Press (Barbell)
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
5 reps
RPE 8.5
1B
Bench Press (Barbell)
4
5 reps
RPE 8.5
2A
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
8 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8
3B
Overhead Press (Barbell)
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
5 reps
RPE 8.5
1B
Bench Press (Barbell)
4
5 reps
RPE 8.5
2A
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
8 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8
3B
Overhead Press (Barbell)
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
5 reps
RPE 8.5
1B
Bench Press (Barbell)
4
5 reps
RPE 8.5
2A
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
8 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8
3B
Overhead Press (Barbell)
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
10 reps
RPE 8
1B
Lat Pulldown
3
10 reps
RPE 8
2A
Overhead Tricep Extension (Cable)
4
10 reps
RPE 8
2B
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
3A
Lateral Raise (Cable)
4
10 reps
RPE 8
3B
Face Pull
4
10 reps
RPE 8
4A
Bicep Curl (Cable)
4
10 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
10 reps
RPE 8
1B
Lat Pulldown
3
10 reps
RPE 8
2A
Overhead Tricep Extension (Cable)
4
10 reps
RPE 8
2B
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
3A
Lateral Raise (Cable)
4
10 reps
RPE 8
3B
Face Pull
4
10 reps
RPE 8
4A
Bicep Curl (Cable)
4
10 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
10 reps
RPE 8
1B
Lat Pulldown
3
10 reps
RPE 8
2A
Overhead Tricep Extension (Cable)
4
10 reps
RPE 8
2B
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
3A
Lateral Raise (Cable)
4
10 reps
RPE 8
3B
Face Pull
4
10 reps
RPE 8
4A
Bicep Curl (Cable)
4
10 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
10 reps
RPE 8
1B
Lat Pulldown
3
10 reps
RPE 8
2A
Overhead Tricep Extension (Cable)
4
10 reps
RPE 8
2B
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
3A
Lateral Raise (Cable)
4
10 reps
RPE 8
3B
Face Pull
4
10 reps
RPE 8
4A
Bicep Curl (Cable)
4
10 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
Week 1
1 / 4 Weeks
Day 2
1A
Squat (Barbell)4 Sets
5 Reps
@8.5
1B
Bench Press (Barbell)4 Sets
5 Reps
@8.5
2A
Romanian Deadlift (Barbell)4 Sets
8 Reps
@8
2B
Bent Over Row (Barbell)4 Sets
8 Reps
@8
3A
Bulgarian Split Squat (Dumbbell)3 Sets
6 Reps
@8
3B
Overhead Press (Barbell)3 Sets
6 Reps
@8
Day 1
1A
Trapbar High Pull5 Sets
3 Reps
@7
1B
Single Arm Push Press (Dumbbell)5 Sets
6 Reps
@7
2A
Step-Up (Weighted)3 Sets
5 Reps
@6.5
2B
Plyo Push Up3 Sets
6 Reps
@6.5
3A
Kettlebell Swing4 Sets
6 Reps
@6.5
3B
Lateral Med Ball Throw4 Sets
6 Reps
@6.5
4
Farmer's Walk (Weighted)3 Sets
1 Reps
@8
Day 3
1A
Chest Press (Machine)3 Sets
10 Reps
@8
1B
Lat Pulldown3 Sets
10 Reps
@8
2A
Overhead Tricep Extension (Cable)4 Sets
10 Reps
@8
2B
Bicep Curl (Dumbbell)4 Sets
10 Reps
@8
3A
Lateral Raise (Cable)4 Sets
10 Reps
@8
3B
Face Pull4 Sets
10 Reps
@8
4A
Bicep Curl (Cable)4 Sets
10 Reps
@8
4B
Tricep Rope Push Down (Cable)4 Sets
10 Reps
@8