Free

Offseason Athlete Prep

7B· Nov 2023

iOS & Android

Overview

Length

4 weeks

Days / week

6 days

This 4 week program is designed for athletes, oriented towards high contact sports that require speed strength and endurance such as football, lacrosse, rugby, in their early to mid offseason. 4x of strength training, 2x a week sprint work, 2x a week Sport Specific Training (SSFT), and 2x a week conditioning, all done over 5 training days divided into morning and afternoon/evening sessions. Recommended that morning training be done around 7-10am and evening sessions around 2-5pm.

Who it's for

Athletes who can train 6 days per week

Muscle engagement

Front

Back

Upper Back

13%

Glutes

12.3%

Quadriceps

11.3%

Hamstrings

7.7%

Olympic

7.5%

Middle Delts

6.8%

Front Delts

6.4%

Triceps

6.4%

Lats

5.4%

Chest

4.4%

Other

4.2%

Abs

Lower Back

3.7%

Biceps

3.4%

Calves

1.7%

Forearms

1.2%

Adductors

0.6%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Hang Snatch	5	3 reps	75%
2	Incline Bench Press (Barbell)	4	8 reps	68%
Superset
Superset
4A	Pull-Up (Bodyweight)	3	AMRAP	@10
4B	Seated Shoulder Press (Dumbbell)	3	8–10 reps	@9
Superset
5A	Pendlay Row	4	6 reps	@8
5B	Dip (Weighted)	3	12–20 reps	@10
Superset
6A	Bicep Curl (Dumbbell)	4	12–17 reps	@10
6B	Skull Crusher	4	12–17 reps	@10

#	Exercise	Sets	Reps	Load
1	Box Jump	3	3 reps	—
2	Depth Drop to Max Vert Jump	3	1 rep	—
3	Triple Broad Jump	3	1 rep	—
4	Clean (Barbell)	6	2 reps	70%
5	High Bar Squat (Barbell)	5	5 reps	70%
6	Romanian Deadlift (Barbell)	3	7 reps	@7–8
7	Bulgarian Split Squat (Dumbbell)	3	7 reps	@7–8
8	Standing Calf Raise	1	15–20 reps	—

#	Exercise	Sets	Reps
1	100m Sprint	5	1 rep
2	300m Shuttle	2	1 rep

#	Exercise	Sets	Reps
1	Light Jog	1	0 min

#	Exercise	Sets	Reps	Load
1	Snatch (Barbell)	5	3 reps	70%
2	Power Jerk	5	3 reps	70%
Superset
3A	Pendlay Row	4	6 reps	@6.5
		2	10 reps	@10
3B	Incline Bench Press (Dumbbell)	4	4 reps	@7.5–8.5
		2	20 reps	@10–10
Superset
4A	Pull-Up (Bodyweight)	3	AMRAP	@10
4B	Seated Shoulder Press (Dumbbell)	3	8–10 reps	@8–9
Superset
5A	Bicep Curl (Dumbbell)	3	12–17 reps	@9–10
5B	Skull Crusher	3	12–17 reps	@9–10

#	Exercise	Sets	Reps	Load
1	Box Jump	3	3 reps	—
2	Depth Drop to Max Vert Jump	3	1 rep	—
3	Triple Broad Jump	3	1 rep	—
4	Hang Clean	5	3 reps	75%
5	Front Squat (Barbell)	5	5 reps	70%
6	Romanian Deadlift (Barbell)	3	6–8 reps	@7–8
7	Bulgarian Split Squat (Dumbbell)	3	7 reps	@7–8
8	Glute-Ham Raise	3	12 reps	—
9	Standing Calf Raise	3	15–20 reps	—

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Offseason Athlete Prep is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.

Offseason Athlete Prep is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Offseason Athlete Prep is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android