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Stone Built Strength Athletic Build

by Don S.
11 athletes joined

Program Description

4 week programs geared towards improving athletic performance and aesthetics. The program uses a combination of strength, hypertrophy, and explosiveness training. If you have a specific goal a more specialized program will be beneficial, but this is a nice starting place if you want a more general approach.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 24, 2024 02:51
  • Last Edited
    Nov 18, 2024 02:53
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
1
5 reps
3 reps
RPE 6
RPE 7.5
2
Squat (Barbell)
3
5 reps
RPE 7
3
Step-Up (Weighted)
2
6 reps
RPE 7
4
Single Leg Romanian Deadlift
2
6 reps
RPE 7
5
Standing Calf Raise
2
15 reps
RPE 9
6
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
1
5 reps
3 reps
RPE 6
RPE 7.5
2
Squat (Barbell)
3
5 reps
RPE 7
3
Step-Up (Weighted)
2
6 reps
RPE 7
4
Single Leg Romanian Deadlift
2
6 reps
RPE 7
5
Standing Calf Raise
2
15 reps
RPE 9
6
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
1
3
5 reps
3 reps
1 reps
RPE 6
RPE 7.5
RPE 9
2
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Step-Up (Weighted)
3
6 reps
RPE 7
4
Single Leg Romanian Deadlift
3
6 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 9
6
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
1
3
5 reps
3 reps
1 reps
RPE 6
RPE 7.5
RPE 9
2
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Step-Up (Weighted)
3
6 reps
RPE 7
4
Single Leg Romanian Deadlift
3
6 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 9
6
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
RPE 7
3
Pendlay Row
3
5 reps
RPE 7
4
Pull-Up (Bodyweight)
3
5 reps
-
5
Band Pull Apart
2
50 reps
-
6
Decline Crunch (Weighted)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
RPE 7
3
Pendlay Row
3
5 reps
RPE 7
4
Pull-Up (Bodyweight)
3
5 reps
-
5
Band Pull Apart
2
50 reps
-
6
Decline Crunch (Weighted)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
3 reps
RPE 7
2
Bench Press (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Pendlay Row
4
5 reps
RPE 7
4
Pull-Up (Bodyweight)
3
6 reps
-
5
Band Pull Apart
3
50 reps
-
6
Decline Crunch (Weighted)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
3 reps
RPE 7
2
Bench Press (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Pendlay Row
4
5 reps
RPE 7
4
Pull-Up (Bodyweight)
3
6 reps
-
5
Band Pull Apart
3
50 reps
-
6
Decline Crunch (Weighted)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
1B
Skull Crusher
3
10 reps
RPE 7.5
2A
Seated Dumbbell Curl
3
12 reps
RPE 7
2B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
3A
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 7
3B
Tricep Extension (Cable)
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
1B
Skull Crusher
3
10 reps
RPE 7.5
2A
Seated Dumbbell Curl
3
12 reps
RPE 7
2B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
3A
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 7
3B
Tricep Extension (Cable)
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
1B
Skull Crusher
3
10 reps
RPE 7.5
2A
Seated Dumbbell Curl
3
12 reps
RPE 7
2B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
3A
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 7
3B
Tricep Extension (Cable)
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
1B
Skull Crusher
3
10 reps
RPE 7.5
2A
Seated Dumbbell Curl
3
12 reps
RPE 7
2B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
3A
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 7
3B
Tricep Extension (Cable)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Single Arm Iso Row
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Decline Crunch (Weighted)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Single Arm Iso Row
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Decline Crunch (Weighted)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Single Arm Iso Row
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Decline Crunch (Weighted)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Single Arm Iso Row
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Decline Crunch (Weighted)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 7
4
Dip (Bodyweight)
3
6 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 7
4
Dip (Bodyweight)
3
6 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 7
4
Dip (Bodyweight)
3
6 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 7
4
Dip (Bodyweight)
3
6 reps
-
5
Hanging Leg Raise
3
12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Box Jump
1 Set
1 Set
5 Reps
3 Reps
@6
@7.5
2
Squat (Barbell)
3 Sets
5 Reps
@7
3
Step-Up (Weighted)
2 Sets
6 Reps
@7
4
Single Leg Romanian Deadlift
2 Sets
6 Reps
@7
5
Standing Calf Raise
2 Sets
15 Reps
@9
6
Hanging Leg Raise
3 Sets
10 Reps
-
Day 2
1
Push Press (Barbell)
3 Sets
3 Reps
@7
2
Bench Press (Barbell)
3 Sets
5 Reps
@7
3
Pendlay Row
3 Sets
5 Reps
@7
4
Pull-Up (Bodyweight)
3 Sets
5 Reps
-
5
Band Pull Apart
2 Sets
50 Reps
-
6
Decline Crunch (Weighted)
3 Sets
10 Reps
@8
Day 3
1A
Bicep Curl (Barbell)
3 Sets
10 Reps
@7.5
1B
Skull Crusher
3 Sets
10 Reps
@7.5
2A
Seated Dumbbell Curl
3 Sets
12 Reps
@7
2B
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@7
3A
Reverse Bicep Curl (EZ Bar)
2 Sets
10 Reps
@7
3B
Tricep Extension (Cable)
2 Sets
10 Reps
@7
Day 4
1
Lat Pulldown
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@8
@9
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
3
Single Arm Iso Row
3 Sets
12 Reps
@7
4
Face Pull
3 Sets
15 Reps
@7
5
Decline Crunch (Weighted)
3 Sets
10 Reps
@8
Day 5
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@8
@9
2
Chest Press (Machine)
3 Sets
12 Reps
@8
3
Chest Fly (Cable)
3 Sets
12 Reps
@7
4
Dip (Bodyweight)
3 Sets
6 Reps
-
5
Hanging Leg Raise
3 Sets
12 Reps
-