Program Description
Purpose: Maintain strength, manage fatigue, and stay game-ready. This is where you put all the work to use. The fall season is built around efficiency and resilience—short, high-quality training sessions that keep you powerful without draining recovery. The focus is on injury management, joint health, and nervous system control, making sure you can show up every weekend composed, strong, and ready for contact. Strength sessions are minimal effective dose, conditioning comes from gameplay, and recovery practices (mobility, yoga, and breathwork) are non-negotiable.
Program Overview
- LevelIntermediate, Advanced, Novice
- GoalAthletics
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout40 minutes
- CreatedOct 07, 2025 01:10
- Last EditedOct 27, 2025 01:49
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.1%
Upper Back
11.8%
Quadriceps
9.7%
Other
9.5%
Stretching
8.4%
Lats
8.2%
Hamstrings
7.8%
Lower Back
5.7%
Chest
4.2%
Rear Delts
3.8%
Front Delts
2.9%
Triceps
2.5%
Biceps
2.5%
Abductors
2.5%
Forearms
2.1%
Cardio
2.1%
Middle Delts
1.9%
Abs
1.3%
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4.8 Stars with 10, 000+ Ratings
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
Band Face Pull
2
15 reps
-
1B
Cat Cow and T-Spine Rotation
2
3 reps
-
1C
Glute Bridge (Bodyweight)
2
10 reps
-
2
Box Jump
3
3 reps
-
3
Trap Bar Deadlift
4
5 reps
75%
4
Bench Press (Barbell)
4
4 reps
75%
5
Meadow Row
3
8-12 reps
RPE 8
6
Parasympathetic Breathing
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Face Pull
2
15 reps
-
1B
Cat Cow and T-Spine Rotation
2
3 reps
-
1C
Glute Bridge (Bodyweight)
2
10 reps
-
2
Box Jump
3
3 reps
-
3
Trap Bar Deadlift
4
5 reps
80%
4
Bench Press (Barbell)
4
4 reps
80%
5
Meadow Row
3
8-12 reps
RPE 8
6
Parasympathetic Breathing
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Face Pull
2
15 reps
-
1B
Cat Cow and T-Spine Rotation
2
3 reps
-
1C
Glute Bridge (Bodyweight)
2
10 reps
-
2
Box Jump
3
3 reps
-
3
Trap Bar Deadlift
4
5 reps
85%
4
Bench Press (Barbell)
4
4 reps
85%
5
Meadow Row
3
8-12 reps
RPE 8
6
Parasympathetic Breathing
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Face Pull
2
15 reps
-
1B
Cat Cow and T-Spine Rotation
2
3 reps
-
1C
Glute Bridge (Bodyweight)
2
10 reps
-
2
Box Jump
3
3 reps
-
3
Trap Bar Deadlift
4
5 reps
60%
4
Bench Press (Barbell)
4
4 reps
60%
5
Meadow Row
3
8-12 reps
RPE 8
6
Parasympathetic Breathing
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Parasympathetic Breathing
1
5 reps
-
1B
Cat Cow Stretch
1
5 reps
-
1C
Thread The Needle
1
5 reps
-
1D
Scapular Wall Slides
1
10 reps
-
1E
Arm Circle
1
10 reps
-
1F
World's Greatest Stretch
1
2 reps
-
1G
90/90 Hip Flow
1
10 reps
-
1H
Couch Stretch
1
1 mins
-
1I
Hamstring Stretch with Rotation
1
1 mins
-
1J
1/2 Kneeling Adductor Rock Back
1
1 mins
-
1K
Ankle Circles
1
20 reps
-
1L
Calf Stretch
1
1 mins
-
1M
Toe Splay Practice
1
10 reps
-
1N
Parasympathetic Breathing
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Parasympathetic Breathing
1
5 reps
-
1B
Cat Cow Stretch
1
5 reps
-
1C
Thread The Needle
1
5 reps
-
1D
Scapular Wall Slides
1
10 reps
-
1E
Arm Circle
1
10 reps
-
1F
World's Greatest Stretch
1
2 reps
-
1G
90/90 Hip Flow
1
10 reps
-
1H
Couch Stretch
1
1 mins
-
1I
Hamstring Stretch with Rotation
1
1 mins
-
1J
1/2 Kneeling Adductor Rock Back
1
1 mins
-
1K
Ankle Circles
1
20 reps
-
1L
Calf Stretch
1
1 mins
-
1M
Toe Splay Practice
1
10 reps
-
1N
Parasympathetic Breathing
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Parasympathetic Breathing
1
5 reps
-
1B
Cat Cow Stretch
1
5 reps
-
1C
Thread The Needle
1
5 reps
-
1D
Scapular Wall Slides
1
10 reps
-
1E
Arm Circle
1
10 reps
-
1F
World's Greatest Stretch
1
2 reps
-
1G
90/90 Hip Flow
1
10 reps
-
1H
Couch Stretch
1
1 mins
-
1I
Hamstring Stretch with Rotation
1
1 mins
-
1J
1/2 Kneeling Adductor Rock Back
1
1 mins
-
1K
Ankle Circles
1
20 reps
-
1L
Calf Stretch
1
1 mins
-
1M
Toe Splay Practice
1
10 reps
-
1N
Parasympathetic Breathing
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Parasympathetic Breathing
1
5 reps
-
1B
Cat Cow Stretch
1
5 reps
-
1C
Thread The Needle
1
5 reps
-
1D
Scapular Wall Slides
1
10 reps
-
1E
Arm Circle
1
10 reps
-
1F
World's Greatest Stretch
1
2 reps
-
1G
90/90 Hip Flow
1
10 reps
-
1H
Couch Stretch
1
1 mins
-
1I
Hamstring Stretch with Rotation
1
1 mins
-
1J
1/2 Kneeling Adductor Rock Back
1
1 mins
-
1K
Ankle Circles
1
20 reps
-
1L
Calf Stretch
1
1 mins
-
1M
Toe Splay Practice
1
10 reps
-
1N
Parasympathetic Breathing
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
20 reps
-
1B
Thread The Needle
2
5 reps
-
1C
90/90 Hip Flow
2
3 reps
-
2
High Pull
3
3 reps
RPE 8
3
Front Squat (Barbell)
3
6 reps
75%
4
Pull-Up (Weighted)
3
6 reps
RPE 8
5A
Farmer's Walk (Weighted)
2
0.5 mins
RPE 8
5B
Nordic Curl
2
3 reps
RPE 8
6
Parasympathetic Breathing
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
20 reps
-
1B
Thread The Needle
2
5 reps
-
1C
90/90 Hip Flow
2
3 reps
-
2
High Pull
3
3 reps
RPE 8
3
Front Squat (Barbell)
3
6 reps
80%
4
Pull-Up (Weighted)
3
6 reps
RPE 8
5A
Farmer's Walk (Weighted)
2
0.5 mins
RPE 8
5B
Nordic Curl
2
3 reps
RPE 8
6
Parasympathetic Breathing
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
20 reps
-
1B
Thread The Needle
2
5 reps
-
1C
90/90 Hip Flow
2
3 reps
-
2
High Pull
3
3 reps
RPE 8
3
Front Squat (Barbell)
3
6 reps
85%
4
Pull-Up (Weighted)
3
6 reps
RPE 8
5A
Farmer's Walk (Weighted)
2
0.5 mins
RPE 8
5B
Nordic Curl
2
3 reps
RPE 8
6
Parasympathetic Breathing
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
20 reps
-
1B
Thread The Needle
2
5 reps
-
1C
90/90 Hip Flow
2
3 reps
-
2
High Pull
3
3 reps
RPE 8
3
Front Squat (Barbell)
3
6 reps
60%
4
Pull-Up (Weighted)
3
6 reps
RPE 8
5A
Farmer's Walk (Weighted)
2
0.5 mins
RPE 8
5B
Nordic Curl
2
3 reps
RPE 8
6
Parasympathetic Breathing
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Parasympathetic Breathing
1
5 reps
-
1B
Cat Cow Stretch
1
5 reps
-
1C
Thread The Needle
1
5 reps
-
1D
Scapular Wall Slides
1
10 reps
-
1E
Arm Circle
1
10 reps
-
1F
World's Greatest Stretch
1
2 reps
-
1G
90/90 Hip Flow
1
10 reps
-
1H
Couch Stretch
1
1 mins
-
1I
Hamstring Stretch with Rotation
1
1 mins
-
1J
1/2 Kneeling Adductor Rock Back
1
1 mins
-
1K
Ankle Circles
1
20 reps
-
1L
Calf Stretch
1
1 mins
-
1M
Toe Splay Practice
1
10 reps
-
1N
Parasympathetic Breathing
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Parasympathetic Breathing
1
5 reps
-
1B
Cat Cow Stretch
1
5 reps
-
1C
Thread The Needle
1
5 reps
-
1D
Scapular Wall Slides
1
10 reps
-
1E
Arm Circle
1
10 reps
-
1F
World's Greatest Stretch
1
2 reps
-
1G
90/90 Hip Flow
1
10 reps
-
1H
Couch Stretch
1
1 mins
-
1I
Hamstring Stretch with Rotation
1
1 mins
-
1J
1/2 Kneeling Adductor Rock Back
1
1 mins
-
1K
Ankle Circles
1
20 reps
-
1L
Calf Stretch
1
1 mins
-
1M
Toe Splay Practice
1
10 reps
-
1N
Parasympathetic Breathing
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Parasympathetic Breathing
1
5 reps
-
1B
Cat Cow Stretch
1
5 reps
-
1C
Thread The Needle
1
5 reps
-
1D
Scapular Wall Slides
1
10 reps
-
1E
Arm Circle
1
10 reps
-
1F
World's Greatest Stretch
1
2 reps
-
1G
90/90 Hip Flow
1
10 reps
-
1H
Couch Stretch
1
1 mins
-
1I
Hamstring Stretch with Rotation
1
1 mins
-
1J
1/2 Kneeling Adductor Rock Back
1
1 mins
-
1K
Ankle Circles
1
20 reps
-
1L
Calf Stretch
1
1 mins
-
1M
Toe Splay Practice
1
10 reps
-
1N
Parasympathetic Breathing
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Parasympathetic Breathing
1
5 reps
-
1B
Cat Cow Stretch
1
5 reps
-
1C
Thread The Needle
1
5 reps
-
1D
Scapular Wall Slides
1
10 reps
-
1E
Arm Circle
1
10 reps
-
1F
World's Greatest Stretch
1
2 reps
-
1G
90/90 Hip Flow
1
10 reps
-
1H
Couch Stretch
1
1 mins
-
1I
Hamstring Stretch with Rotation
1
1 mins
-
1J
1/2 Kneeling Adductor Rock Back
1
1 mins
-
1K
Ankle Circles
1
20 reps
-
1L
Calf Stretch
1
1 mins
-
1M
Toe Splay Practice
1
10 reps
-
1N
Parasympathetic Breathing
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 5
2
Parasympathetic Breathing
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 5
2
Parasympathetic Breathing
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 5
2
Parasympathetic Breathing
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 5
2
Parasympathetic Breathing
1
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Post Game Mobility Flow
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Post Game Mobility Flow
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Post Game Mobility Flow
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Post Game Mobility Flow
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 5
2
Parasympathetic Breathing
1
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 5
2
Parasympathetic Breathing
1
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 5
2
Parasympathetic Breathing
1
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 5
2
Parasympathetic Breathing
1
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1A
Band Face Pull1 Set
1 Set
15 Reps
15 Reps
-
-
1B
Cat Cow and T-Spine Rotation1 Set
1 Set
3 Reps
3 Reps
-
-
1C
Glute Bridge (Bodyweight)1 Set
1 Set
10 Reps
10 Reps
-
-
2
Box Jump1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
-
-
-
3
Trap Bar Deadlift1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
4
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
75%
75%
75%
75%
5
Meadow Row1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
6
Parasympathetic Breathing1 Set
10 Reps
-
Day 2
1A
Parasympathetic Breathing1 Set
5 Reps
-
1B
Cat Cow Stretch1 Set
5 Reps
-
1C
Thread The Needle1 Set
5 Reps
-
1D
Scapular Wall Slides1 Set
10 Reps
-
1E
Arm Circle1 Set
10 Reps
-
1F
World's Greatest Stretch1 Set
2 Reps
-
1G
90/90 Hip Flow1 Set
10 Reps
-
1H
Couch Stretch1 Set
1 mins
-
1I
Hamstring Stretch with Rotation1 Set
1 mins
-
1J
1/2 Kneeling Adductor Rock Back1 Set
1 mins
-
1K
Ankle Circles1 Set
20 Reps
-
1L
Calf Stretch1 Set
1 mins
-
1M
Toe Splay Practice1 Set
10 Reps
-
1N
Parasympathetic Breathing1 Set
10 Reps
-
Day 3
1A
Band Pull Apart1 Set
1 Set
20 Reps
20 Reps
-
-
1B
Thread The Needle1 Set
1 Set
5 Reps
5 Reps
-
-
1C
90/90 Hip Flow1 Set
1 Set
3 Reps
3 Reps
-
-
2
High Pull1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@8
@8
@8
3
Front Squat (Barbell)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
75%
75%
75%
4
Pull-Up (Weighted)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8
@8
5A
Farmer's Walk (Weighted)1 Set
1 Set
0.5 mins
0.5 mins
@8
@8
5B
Nordic Curl1 Set
1 Set
3 Reps
3 Reps
@8
@8
6
Parasympathetic Breathing1 Set
10 Reps
-
Day 4
1A
Parasympathetic Breathing1 Set
5 Reps
-
1B
Cat Cow Stretch1 Set
5 Reps
-
1C
Thread The Needle1 Set
5 Reps
-
1D
Scapular Wall Slides1 Set
10 Reps
-
1E
Arm Circle1 Set
10 Reps
-
1F
World's Greatest Stretch1 Set
2 Reps
-
1G
90/90 Hip Flow1 Set
10 Reps
-
1H
Couch Stretch1 Set
1 mins
-
1I
Hamstring Stretch with Rotation1 Set
1 mins
-
1J
1/2 Kneeling Adductor Rock Back1 Set
1 mins
-
1K
Ankle Circles1 Set
20 Reps
-
1L
Calf Stretch1 Set
1 mins
-
1M
Toe Splay Practice1 Set
10 Reps
-
1N
Parasympathetic Breathing1 Set
10 Reps
-
Day 5
1
Cardio (LISS)1 Set
30 mins
@5
2
Parasympathetic Breathing1 Set
10 Reps
-
Day 6
1
Post Game Mobility Flow1 Set
1 Reps
-
Day 7
1
Cardio (LISS)1 Set
30 mins
@5
2
Parasympathetic Breathing1 Set
10 Reps
-