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Highland games preseason 3 day

by J H.
1 athletes joined
5.0
(1 rating)

Program Description

Highland games prep Training max, cut pounds where needed. Every week Add 5 pounds to upper body max Add 10 pounds to lower body max Use when throwing twice or more a week

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    2 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 22, 2024 10:44
  • Last Edited
    Feb 20, 2025 01:32

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.6%
Quadriceps
12.7%
Glutes
10.4%
Triceps
9.6%
Front Delts
7.7%
Lats
6.7%
Middle Delts
6.6%
Hamstrings
6.5%
Biceps
5.6%
Olympic
5.4%
Chest
5.4%
Lower Back
4.2%
Abs
1.4%
Adductors
1.3%
Forearms
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
2 reps
2 reps
8 reps
80%
85%
90%
92%
70%
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
2 reps
2 reps
10 reps
80%
85%
90%
92%
70%
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
4
Seated Military Press (Barbell)
3
8 reps
70%
5A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
5B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
2 reps
2 reps
8 reps
80%
85%
90%
92%
70%
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
2 reps
2 reps
10 reps
80%
85%
90%
92%
70%
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
4
Seated Military Press (Barbell)
3
8 reps
70%
5A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
5B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
5
4 reps
RPE 8
2
High Pull
5
6 reps
RPE 8
3
Trap Bar Jump
3
6 reps
RPE 8
4
Shrug (Barbell)
5
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
5
4 reps
RPE 8
2
High Pull
5
6 reps
RPE 8
3
Trap Bar Jump
3
6 reps
RPE 8
4
Shrug (Barbell)
5
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2 reps
80%
2
Deadlift (Barbell)
1
1
1
1
2 reps
2 reps
2 reps
1 reps
80%
90%
92%
95%
3
Incline Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
75%
80%
85%
4
Bent Over Row (Barbell)
3
6 reps
RPE 8
5
Seated Military Press (Barbell)
3
6 reps
RPE 8
6A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2 reps
80%
2
Deadlift (Barbell)
1
1
1
1
2 reps
2 reps
2 reps
1 reps
80%
90%
92%
95%
3
Incline Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
75%
80%
85%
4
Bent Over Row (Barbell)
3
6 reps
RPE 8
5
Seated Military Press (Barbell)
3
6 reps
RPE 8
6A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
2 reps
RPE 9
2
High Pull
3
2 reps
RPE 9
3
Snatch (Kettlebell)
3
10 reps
RPE 8
4
Kettlebell Swing
3
10 reps
RPE 8
5
Shrug (Barbell)
3
8 reps
RPE 8
Week 1
1 / 2 Weeks
Day 3
1
Front Squat (Barbell)
3 Sets
2 Reps
80%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
1 Reps
80%
90%
92%
95%
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
75%
80%
85%
4
Bent Over Row (Barbell)
3 Sets
6 Reps
@8
5
Seated Military Press (Barbell)
3 Sets
6 Reps
@8
6A
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
6B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
2 Reps
2 Reps
8 Reps
80%
85%
90%
92%
70%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
2 Reps
2 Reps
10 Reps
80%
85%
90%
92%
70%
3
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@8
4
Seated Military Press (Barbell)
3 Sets
8 Reps
70%
5A
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
5B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
Day 2
1
Hang Clean
5 Sets
4 Reps
@8
2
High Pull
5 Sets
6 Reps
@8
3
Trap Bar Jump
3 Sets
6 Reps
@8
4
Shrug (Barbell)
5 Sets
8 Reps
@8