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Athletic Build

by Truls B.
6 athletes joined

Program Description

Implement progressive overload on main lifts like deadlift, bench press, overhead press, chin/pull ups and squats. Try to increase weight by 1-5 kg every week, if not increase repetitions. Exercises such as Bulgarian split squats and lunges can be substituted with other squat variations and leg press. Incline Bench Press can be substituted with flat barbell bench or flye variations. For the completion of the program, you will need access to a gym with specifically medicine slam balls, landmine holder, cable machine, sled and track. Recommended Schedule: Monday: Full Body Tuesday: Cardio/Rest Wednesday: Upper Body Thursday: Cardio/Rest Friday: Lower Body Saturday: Sprint Sunday: Rest

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Muscle & Sculpting, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 26, 2024 11:12
  • Last Edited
    Jan 04, 2025 04:37
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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
Box Jump
5
5-8 reps
RPE 10
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Military Press (Barbell)
3
6-8 reps
RPE 8
4
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
5
Landmine Oblique Twist
3
8-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
5-8 reps
RPE 10
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
4
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
5
Landmine Oblique Twist
3
8-12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
5-8 reps
RPE 10
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Military Press (Barbell)
3
6-8 reps
RPE 8
4
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
5
Landmine Oblique Twist
3
8-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
5-8 reps
RPE 10
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
4
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
5
Landmine Oblique Twist
3
8-12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
5-8 reps
RPE 10
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Military Press (Barbell)
3
6-8 reps
RPE 8
4
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
5
Landmine Oblique Twist
3
8-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
5-8 reps
RPE 10
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
4
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
5
Landmine Oblique Twist
3
8-12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
5-8 reps
RPE 10
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Military Press (Barbell)
3
6-8 reps
RPE 8
4
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
5
Landmine Oblique Twist
3
8-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
5-8 reps
RPE 10
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
4
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
5
Landmine Oblique Twist
3
8-12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
3A
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
3B
Lateral Raise (Cable)
3
8-12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
5A
Chest Fly (Cable)
3
10-15 reps
RPE 8
5B
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
6
Abs Crunch (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
3A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
3B
Lateral Raise (Cable)
3
8-12 reps
RPE 8
4
Underhand Lat Pulldown
3
6-10 reps
RPE 8
5A
Chest Fly (Cable)
3
10-15 reps
RPE 8
5B
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
6
Abs Crunch (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
3A
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
3B
Lateral Raise (Cable)
3
8-12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
5A
Chest Fly (Cable)
3
10-15 reps
RPE 8
5B
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
6
Abs Crunch (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
3A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
3B
Lateral Raise (Cable)
3
8-12 reps
RPE 8
4
Underhand Lat Pulldown
3
6-10 reps
RPE 8
5A
Chest Fly (Cable)
3
10-15 reps
RPE 8
5B
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
6
Abs Crunch (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
3A
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
3B
Lateral Raise (Cable)
3
8-12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
5A
Chest Fly (Cable)
3
10-15 reps
RPE 8
5B
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
6
Abs Crunch (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
3A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
3B
Lateral Raise (Cable)
3
8-12 reps
RPE 8
4
Underhand Lat Pulldown
3
6-10 reps
RPE 8
5A
Chest Fly (Cable)
3
10-15 reps
RPE 8
5B
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
6
Abs Crunch (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
3A
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
3B
Lateral Raise (Cable)
3
8-12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
5A
Chest Fly (Cable)
3
10-15 reps
RPE 8
5B
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
6
Abs Crunch (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
3A
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
3B
Lateral Raise (Cable)
3
8-12 reps
RPE 8
4
Underhand Lat Pulldown
3
6-10 reps
RPE 8
5A
Chest Fly (Cable)
3
10-15 reps
RPE 8
5B
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
6
Abs Crunch (Machine)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 9
5
Leg Curl
3
10-12 reps
RPE 9
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
8-12 reps
RPE 8
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
3
Step-Up (Weighted)
2
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 9
5
Leg Curl
3
10-12 reps
RPE 9
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 9
5
Leg Curl
3
10-12 reps
RPE 9
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
8-12 reps
RPE 8
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
3
Step-Up (Weighted)
2
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 9
5
Leg Curl
3
10-12 reps
RPE 9
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 9
5
Leg Curl
3
10-12 reps
RPE 9
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
8-12 reps
RPE 8
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
3
Step-Up (Weighted)
2
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 9
5
Leg Curl
3
10-12 reps
RPE 9
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 9
5
Leg Curl
3
10-12 reps
RPE 9
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
8-12 reps
RPE 8
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
3
Step-Up (Weighted)
2
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 9
5
Leg Curl
3
10-12 reps
RPE 9
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2-5 mins
-
2
Sprint
8
0.2 mins
RPE 10
3
Walk
1
2-5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2-5 mins
-
2
Hill Sprint
8
0.2 mins
RPE 10
3
Walk
1
2-5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2-5 mins
-
2
Sprint
8
0.2 mins
RPE 10
3
Walk
1
2-5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2-5 mins
-
2
Hill Sprint
8
0.2 mins
RPE 10
3
Walk
1
2-5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2-5 mins
-
2
Sprint
8
0.2 mins
RPE 10
3
Walk
1
2-5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2-5 mins
-
2
Hill Sprint
8
0.2 mins
RPE 10
3
Walk
1
2-5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2-5 mins
-
2
Sprint
8
0.2 mins
RPE 10
3
Walk
1
2-5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2-5 mins
-
2
Hill Sprint
8
0.2 mins
RPE 10
3
Walk
1
2-5 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Box Jump
5 Sets
5-8 Reps
@10
2
Deadlift (Barbell)
3 Sets
5 Reps
@8
3
Military Press (Barbell)
3 Sets
6-8 Reps
@8
4
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@8
5
Landmine Oblique Twist
3 Sets
8-12 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@8
7
Farmer's Walk (Weighted)
3 Sets
1 mins
@9
Day 2
1A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8
1B
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
@8
2
Lat Pulldown (Neutral Grip)
3 Sets
10-12 Reps
@8
3A
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@8
3B
Lateral Raise (Cable)
3 Sets
8-12 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@8
5A
Chest Fly (Cable)
3 Sets
10-15 Reps
@8
5B
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@8
6
Abs Crunch (Machine)
2 Sets
8-12 Reps
@8
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8
2
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@8
4
Leg Extension
3 Sets
12-15 Reps
@9
5
Leg Curl
3 Sets
10-12 Reps
@9
6
Standing Calf Raise
2 Sets
AMRAP
@10
Day 4
1
Light Jog
1 Set
2-5 mins
-
2
Sprint
8 Sets
0.2 mins
@10
3
Walk
1 Set
2-5 mins
-