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SHARP SHOOTER ACFT PREP

by Brady V.
5 athletes joined

Program Description

Aiming to get people ready for the acft,whether it’s someone who has never passed,someone who just wants a better score or even someone who is trying desperately to get to 600,this is designed for someone who may not have a sled as well

Program Overview

  • Level
    Intermediate, Novice, Beginner, Advanced
  • Goal
    Athletics, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 26, 2024 08:39
  • Last Edited
    Sep 01, 2024 03:37
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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
1
Trap Bar Deadlift
3
AMRAP
75%
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Push Up
2
2 mins
RPE 10
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Walking Lunge
1
3 mins
RPE 9.5
6
Hollow Hold
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
AMRAP
75%
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Push Up
2
2 mins
RPE 10
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Walking Lunge
1
3 mins
RPE 9.5
6
Hollow Hold
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
AMRAP
75%
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Push Up
2
2 mins
RPE 10
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Walking Lunge
1
3 mins
RPE 9.5
6
Hollow Hold
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
AMRAP
75%
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Push Up
2
2 mins
RPE 10
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Walking Lunge
1
3 mins
RPE 9.5
6
Hollow Hold
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
AMRAP
85%
2
Bench Press (Dumbbell)
3
3-5 reps
RPE 8
3
Push Up
1
1
3 mins
1 mins
RPE 10
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Walking Lunge
1
3 mins
RPE 9.5
6
Hollow Hold
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
AMRAP
85%
2
Bench Press (Dumbbell)
3
3-5 reps
RPE 8
3
Push Up
1
1
3 mins
1 mins
RPE 10
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Walking Lunge
1
3 mins
RPE 9.5
6
Hollow Hold
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
AMRAP
85%
2
Bench Press (Dumbbell)
3
3-5 reps
RPE 8
3
Push Up
1
1
3 mins
1 mins
RPE 10
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Walking Lunge
1
3 mins
RPE 9.5
6
Hollow Hold
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
AMRAP
85%
2
Bench Press (Dumbbell)
3
3-5 reps
RPE 8
3
Push Up
1
1
3 mins
1 mins
RPE 10
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Walking Lunge
1
3 mins
RPE 9.5
6
Hollow Hold
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
12-15 reps
RPE 9
2
Box Squat (Barbell)
3
8 reps
75%
3
Farmer's Walk (Weighted)
2
1 mins
RPE 10
4
100m Sprint
1
4 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
12-15 reps
RPE 9
2
Box Squat (Barbell)
3
8 reps
75%
3
Farmer's Walk (Weighted)
2
1 mins
RPE 10
4
100m Sprint
1
4 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
12-15 reps
RPE 9
2
Box Squat (Barbell)
3
8 reps
75%
3
Farmer's Walk (Weighted)
2
1 mins
RPE 10
4
100m Sprint
1
4 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
12-15 reps
RPE 9
2
Box Squat (Barbell)
3
8 reps
75%
3
Farmer's Walk (Weighted)
2
1 mins
RPE 10
4
100m Sprint
1
4 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 9
2
Box Squat (Barbell)
3
5 reps
85%
3
Farmer's Walk (Weighted)
1
1
2 mins
1 mins
RPE 10
RPE 10
4
100m Sprint
1
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 9
2
Box Squat (Barbell)
3
5 reps
85%
3
Farmer's Walk (Weighted)
1
1
2 mins
1 mins
RPE 10
RPE 10
4
100m Sprint
1
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 9
2
Box Squat (Barbell)
3
5 reps
85%
3
Farmer's Walk (Weighted)
1
1
2 mins
1 mins
RPE 10
RPE 10
4
100m Sprint
1
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 9
2
Box Squat (Barbell)
3
5 reps
85%
3
Farmer's Walk (Weighted)
1
1
2 mins
1 mins
RPE 10
RPE 10
4
100m Sprint
1
5 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 8
2
Bench Press (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8.5
6
Hang Clean
3
2 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 8
2
Bench Press (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8.5
6
Hang Clean
3
2 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 8
2
Bench Press (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8.5
6
Hang Clean
3
2 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 8
2
Bench Press (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8.5
6
Hang Clean
3
2 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-8 reps
10-12 reps
RPE 8
RPE 8
2
Bench Press (Dumbbell)
2
2
5-7 reps
5-7 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8.5
6
Hang Clean
5
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-8 reps
10-12 reps
RPE 8
RPE 8
2
Bench Press (Dumbbell)
2
2
5-7 reps
5-7 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8.5
6
Hang Clean
5
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-8 reps
10-12 reps
RPE 8
RPE 8
2
Bench Press (Dumbbell)
2
2
5-7 reps
5-7 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8.5
6
Hang Clean
5
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-8 reps
10-12 reps
RPE 8
RPE 8
2
Bench Press (Dumbbell)
2
2
5-7 reps
5-7 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8.5
6
Hang Clean
5
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
AMRAP
RPE 10
2
Run
1
AMRAP
RPE 10
3
Plank
1
AMRAP
RPE 10
4
Push Up (Incline)
2
AMRAP
RPE 10
5
200m Sprint
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
AMRAP
RPE 10
2
Run
1
AMRAP
RPE 10
3
Plank
1
AMRAP
RPE 10
4
Push Up (Incline)
2
AMRAP
RPE 10
5
200m Sprint
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
AMRAP
RPE 10
2
Run
1
AMRAP
RPE 10
3
Plank
1
AMRAP
RPE 10
4
Push Up (Incline)
2
AMRAP
RPE 10
5
200m Sprint
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
AMRAP
RPE 10
2
Run
1
AMRAP
RPE 10
3
Plank
1
AMRAP
RPE 10
4
Push Up (Incline)
2
AMRAP
RPE 10
5
200m Sprint
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
AMRAP
RPE 10
2
Run
1
AMRAP
RPE 10
3
Plank
1
AMRAP
RPE 10
4
Push Up (Incline)
2
AMRAP
RPE 10
5
200m Sprint
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
AMRAP
RPE 10
2
Run
1
AMRAP
RPE 10
3
Plank
1
AMRAP
RPE 10
4
Push Up (Incline)
2
AMRAP
RPE 10
5
200m Sprint
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
AMRAP
RPE 10
2
Run
1
AMRAP
RPE 10
3
Plank
1
AMRAP
RPE 10
4
Push Up (Incline)
2
AMRAP
RPE 10
5
200m Sprint
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
AMRAP
RPE 10
2
Run
1
AMRAP
RPE 10
3
Plank
1
AMRAP
RPE 10
4
Push Up (Incline)
2
AMRAP
RPE 10
5
200m Sprint
1
AMRAP
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Romanian Deadlift (Dumbbell)
2 Sets
12-15 Reps
@9
2
Box Squat (Barbell)
3 Sets
8 Reps
75%
3
Farmer's Walk (Weighted)
2 Sets
1 mins
@10
4
100m Sprint
1 Set
4 Reps
@9.5
Day 4
1
Plank
1 Set
AMRAP
@10
2
Run
1 Set
AMRAP
@10
3
Plank
1 Set
AMRAP
@10
4
Push Up (Incline)
2 Sets
AMRAP
@10
5
200m Sprint
1 Set
AMRAP
@10
Day 3
1
Lat Pulldown
3 Sets
10-12 Reps
@8
2
Bench Press (Dumbbell)
2 Sets
2 Sets
10-12 Reps
10-12 Reps
@8
@9
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8.5
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8.5
6
Hang Clean
3 Sets
2 Reps
@8
Day 1
1
Trap Bar Deadlift
3 Sets
AMRAP
75%
2
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8
3
Push Up
2 Sets
2 mins
@10
4
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
5
Walking Lunge
1 Set
3 mins
@9.5
6
Hollow Hold
3 Sets
1 mins
@10