logo
BoostcampPNG

GPP Sprint Plan for Big Guys

by Joseph Young
3 athletes joined

Program Description

Hybrid training will not get you the results you want. You need to specialize if you want to move the needle. Train like a sprinter for 1 or 2 meso cycles.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 25, 2025 08:57
  • Last Edited
    Jun 18, 2025 08:25

Summary

The GPP Sprint Plan for Big Guys is a dynamic 4-week program designed to enhance your speed and overall athleticism. With six training days each week, you'll engage in a mix of bodyweight exercises, sprints, and strength drills tailored for larger athletes. Each session focuses on building explosive power and improving aerobic capacity, ensuring you stay strong and agile. Get ready to push your limits and transform your fitness with targeted workouts that fit your lifestyle!
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
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
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Long Jump
1
5 reps
-
2
Standing Triple Jump
1
5 reps
-
3
DL Triple Hop
1
5 reps
-
4
Run Strides
4
14 reps
RPE 6.5
5A
Sprint
3
3 reps
RPE 8
5B
Sled Pull
3
3 reps
RPE 8
6
Low Walks
6
-
7
Walking Lunge
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Long Jump
1
5 reps
-
2
Standing Triple Jump
1
5 reps
-
3
DL Triple Hop
1
5 reps
-
4
Run Strides
4
14 reps
RPE 6.5
5A
Sprint
3
3 reps
RPE 8
5B
Sled Pull
3
3 reps
RPE 8
6
Low Walks
6
-
7
Walking Lunge
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Long Jump
1
5 reps
-
2
Standing Triple Jump
1
5 reps
-
3
DL Triple Hop
1
5 reps
-
4
Run Strides
4
14 reps
RPE 6.5
5A
Sprint
3
3 reps
RPE 8
5B
Sled Pull
3
3 reps
RPE 8
6
Low Walks
6
-
7
Walking Lunge
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Long Jump
1
5 reps
-
2
Standing Triple Jump
1
5 reps
-
3
DL Triple Hop
1
5 reps
-
4
Run Strides
3
14 reps
RPE 6.5
5A
Sprint
2
3 reps
RPE 8
5B
Sled Pull
2
3 reps
RPE 8
6
Low Walks
4
-
7
Walking Lunge
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
15
16 secs
-
2
Push Up
2
10 reps
-
3
Walking Lunge
2
10 reps
-
4
TRX Row
2
10 reps
-
5
Plank Walkout
2
15 reps
-
6
Hip Thrust (Dumbbell)
2
10 reps
-
7
Side Plank
2
-
8
Squat (Bodyweight)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
15
16 secs
-
2
Push Up
2
10 reps
-
3
Walking Lunge
2
10 reps
-
4
TRX Row
2
10 reps
-
5
Plank Walkout
2
15 reps
-
6
Hip Thrust (Dumbbell)
2
10 reps
-
7
Side Plank
2
-
8
Squat (Bodyweight)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
15
16 secs
-
2
Push Up
2
10 reps
-
3
Walking Lunge
2
10 reps
-
4
TRX Row
2
10 reps
-
5
Plank Walkout
2
15 reps
-
6
Hip Thrust (Dumbbell)
2
10 reps
-
7
Side Plank
2
-
8
Squat (Bodyweight)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
11
16 secs
-
2
Push Up
2
10 reps
-
3
Walking Lunge
1
10 reps
-
4
TRX Row
2
10 reps
-
5
Plank Walkout
1
15 reps
-
6
Hip Thrust (Dumbbell)
2
10 reps
-
7
Side Plank
1
-
8
Squat (Bodyweight)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
6
2 reps
-
2
Vertical Jump
3
5 reps
-
3
Forward Jump
6
3 reps
-
4
Low Hurdle Hops
8
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
6
2 reps
-
2
Vertical Jump
3
5 reps
-
3
Forward Jump
6
3 reps
-
4
Low Hurdle Hops
8
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
6
2 reps
-
2
Vertical Jump
3
5 reps
-
3
Forward Jump
6
3 reps
-
4
Low Hurdle Hops
8
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
5
2 reps
-
2
Vertical Jump
2
5 reps
-
3
Forward Jump
4
3 reps
-
4
Low Hurdle Hops
8
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
A-March
2
1 reps
RPE 6
2
A-Skip
2
1 reps
RPE 6
3
B-Skip
2
1 reps
RPE 6
4
Power Skips For Height
2
1 reps
RPE 6
5
Power Skips For Distance
2
1 reps
RPE 6
6
Straight Leg Bounds
2
1 reps
RPE 6
7
High Knee Quick Skips
2
1 reps
RPE 6
8
Mini Hurdle Walk (Forward+Backward)
2
1 reps
RPE 6
9
Mini Hurdle Skips
2
1 reps
RPE 6
10
Lateral Hurdle Walks
2
1 reps
RPE 6
11
Lateral Hurdle Skips
2
1 reps
RPE 6
12
Crossover Step Walks/Skips
2
1 reps
RPE 6
13
Low Hurdle Hops
2
1 reps
RPE 6
14
Bird Dog
2
10 reps
RPE 7
15
Dead Bug
2
10 reps
RPE 7
16
Walkout Plank
2
20 reps
RPE 7
17
Side Plank
2
15 secs
RPE 7
18
Med Ball Slam
2
10 reps
RPE 7
19
Split Squat (Bodyweight)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
A-March
2
1 reps
RPE 6
2
A-Skip
2
1 reps
RPE 6
3
B-Skip
2
1 reps
RPE 6
4
Power Skips For Height
2
1 reps
RPE 6
5
Power Skips For Distance
2
1 reps
RPE 6
6
Straight Leg Bounds
2
1 reps
RPE 6
7
High Knee Quick Skips
2
1 reps
RPE 6
8
Mini Hurdle Walk (Forward+Backward)
2
1 reps
RPE 6
9
Mini Hurdle Skips
2
1 reps
RPE 6
10
Lateral Hurdle Walks
2
1 reps
RPE 6
11
Lateral Hurdle Skips
2
1 reps
RPE 6
12
Crossover Step Walks/Skips
2
1 reps
RPE 6
13
Low Hurdle Hops
2
1 reps
RPE 6
14
Bird Dog
2
10 reps
RPE 7
15
Dead Bug
2
10 reps
RPE 7
16
Walkout Plank
2
20 reps
RPE 7
17
Side Plank
2
15 secs
RPE 7
18
Med Ball Slam
2
10 reps
RPE 7
19
Split Squat (Bodyweight)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
A-March
2
1 reps
RPE 6
2
A-Skip
2
1 reps
RPE 6
3
B-Skip
2
1 reps
RPE 6
4
Power Skips For Height
2
1 reps
RPE 6
5
Power Skips For Distance
2
1 reps
RPE 6
6
Straight Leg Bounds
2
1 reps
RPE 6
7
High Knee Quick Skips
2
1 reps
RPE 6
8
Mini Hurdle Walk (Forward+Backward)
2
1 reps
RPE 6
9
Mini Hurdle Skips
2
1 reps
RPE 6
10
Lateral Hurdle Walks
2
1 reps
RPE 6
11
Lateral Hurdle Skips
2
1 reps
RPE 6
12
Crossover Step Walks/Skips
2
1 reps
RPE 6
13
Low Hurdle Hops
2
1 reps
RPE 6
14
Bird Dog
2
10 reps
RPE 7
15
Dead Bug
2
10 reps
RPE 7
16
Walkout Plank
2
20 reps
RPE 7
17
Side Plank
2
15 secs
RPE 7
18
Med Ball Slam
2
10 reps
RPE 7
19
Split Squat (Bodyweight)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
A-March
1
1 reps
-
2
A-Skip
1
1 reps
-
3
B-Skip
2
1 reps
-
4
Power Skips For Height
1
1 reps
-
5
Power Skips For Distance
1
1 reps
-
6
Straight Leg Bounds
1
1 reps
-
7
High Knee Quick Skips
1
1 reps
-
8
Mini Hurdle Walk (Forward+Backward)
2
1 reps
-
9
Mini Hurdle Skips
2
1 reps
-
10
Lateral Hurdle Walks
2
1 reps
-
11
Lateral Hurdle Skips
2
1 reps
-
12
Crossover Step Walks/Skips
2
1 reps
-
13
Low Hurdle Hops
2
1 reps
-
14
Bird Dog
1
10 reps
-
15
Dead Bug
1
10 reps
-
16
Walkout Plank
1
20 reps
-
17
Side Plank
1
15 secs
-
18
Med Ball Slam
2
10 reps
-
19
Split Squat (Bodyweight)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hill Sprints
25
9 secs
-
2
Hill Sprints
5
20 secs
-
3
Sled Pull
5
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hill Sprints
25
9 secs
-
2
Hill Sprints
5
20 secs
-
3
Sled Pull
5
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hill Sprints
25
9 secs
-
2
Hill Sprints
5
20 secs
-
3
Sled Pull
5
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hill Sprints
25
9 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
15
16 secs
-
2
Push Up
2
10 reps
-
3
Walking Lunge
2
10 reps
-
4
TRX Row
2
10 reps
-
5
Plank Walkout
2
15 reps
-
6
Hip Thrust (Dumbbell)
2
10 reps
-
7
Side Plank
2
-
8
Squat (Bodyweight)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
15
16 secs
-
2
Push Up
2
10 reps
-
3
Walking Lunge
2
10 reps
-
4
TRX Row
2
10 reps
-
5
Plank Walkout
2
15 reps
-
6
Hip Thrust (Dumbbell)
2
10 reps
-
7
Side Plank
2
-
8
Squat (Bodyweight)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
15
16 secs
-
2
Push Up
2
10 reps
-
3
Walking Lunge
2
10 reps
-
4
TRX Row
2
10 reps
-
5
Plank Walkout
2
15 reps
-
6
Hip Thrust (Dumbbell)
2
10 reps
-
7
Side Plank
2
-
8
Squat (Bodyweight)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
A-March
1
1 reps
-
2
A-Skip
1
1 reps
-
3
B-Skip
2
1 reps
-
4
Power Skips For Height
1
1 reps
-
5
Power Skips For Distance
1
1 reps
-
6
Straight Leg Bounds
1
1 reps
-
7
High Knee Quick Skips
1
1 reps
-
8
Mini Hurdle Walk (Forward+Backward)
2
1 reps
-
9
Mini Hurdle Skips
2
1 reps
-
10
Lateral Hurdle Walks
2
1 reps
-
11
Lateral Hurdle Skips
2
1 reps
-
12
Crossover Step Walks/Skips
2
1 reps
-
13
Low Hurdle Hops
2
1 reps
-
14
Bird Dog
1
10 reps
-
15
Dead Bug
1
10 reps
-
16
Walkout Plank
1
20 reps
-
17
Side Plank
1
15 secs
-
18
Med Ball Slam
2
10 reps
-
19
Split Squat (Bodyweight)
2
10 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Sprint
15 Sets
16 secs
-
2
Push Up
2 Sets
10 Reps
-
3
Walking Lunge
2 Sets
10 Reps
-
4
TRX Row
2 Sets
10 Reps
-
5
Plank Walkout
2 Sets
15 Reps
-
6
Hip Thrust (Dumbbell)
2 Sets
10 Reps
-
7
Side Plank
2 Sets
-
8
Squat (Bodyweight)
2 Sets
15 Reps
-
Day 1
1
Standing Long Jump
1 Set
5 Reps
-
2
Standing Triple Jump
1 Set
5 Reps
-
3
DL Triple Hop
1 Set
5 Reps
-
4
Run Strides
4 Sets
14 Reps
@6.5
5A
Sprint
3 Sets
3 Reps
@8
5B
Sled Pull
3 Sets
3 Reps
@8
6
Low Walks
6 Sets
-
7
Walking Lunge
2 Sets
15 Reps
-
Day 3
1
Walking Lunge
6 Sets
2 Reps
-
2
Vertical Jump
3 Sets
5 Reps
-
3
Forward Jump
6 Sets
3 Reps
-
4
Low Hurdle Hops
8 Sets
3 Reps
-
Day 4
1
A-March
2 Sets
1 Reps
@6
2
A-Skip
2 Sets
1 Reps
@6
3
B-Skip
2 Sets
1 Reps
@6
4
Power Skips For Height
2 Sets
1 Reps
@6
5
Power Skips For Distance
2 Sets
1 Reps
@6
6
Straight Leg Bounds
2 Sets
1 Reps
@6
7
High Knee Quick Skips
2 Sets
1 Reps
@6
8
Mini Hurdle Walk (Forward+Backward)
2 Sets
1 Reps
@6
9
Mini Hurdle Skips
2 Sets
1 Reps
@6
10
Lateral Hurdle Walks
2 Sets
1 Reps
@6
11
Lateral Hurdle Skips
2 Sets
1 Reps
@6
12
Crossover Step Walks/Skips
2 Sets
1 Reps
@6
13
Low Hurdle Hops
2 Sets
1 Reps
@6
14
Bird Dog
2 Sets
10 Reps
@7
15
Dead Bug
2 Sets
10 Reps
@7
16
Walkout Plank
2 Sets
20 Reps
@7
17
Side Plank
2 Sets
15 secs
@7
18
Med Ball Slam
2 Sets
10 Reps
@7
19
Split Squat (Bodyweight)
2 Sets
10 Reps
@7
Day 5
1
Hill Sprints
25 Sets
9 secs
-
2
Hill Sprints
5 Sets
20 secs
-
3
Sled Pull
5 Sets
1 Reps
-
Day 6
1
Sprint
15 Sets
16 secs
-
2
Push Up
2 Sets
10 Reps
-
3
Walking Lunge
2 Sets
10 Reps
-
4
TRX Row
2 Sets
10 Reps
-
5
Plank Walkout
2 Sets
15 Reps
-
6
Hip Thrust (Dumbbell)
2 Sets
10 Reps
-
7
Side Plank
2 Sets
-
8
Squat (Bodyweight)
2 Sets
15 Reps
-