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Pre-clinicals Spring

by Jaren L.

Program Description

get big

Program Overview

  • Level
    Advanced
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 10, 2025 05:13
  • Last Edited
    Jun 18, 2025 08:43

Summary

**Pre-clinicals Spring** is a dynamic 4-week program designed to elevate your fitness game with 6 days of challenging workouts each week. This program combines supersets and varied exercises, including barbell and bodyweight movements, to build strength, enhance mobility, and improve overall athletic performance. With a focus on major muscle groups and functional movements, you’ll push your limits while refining your technique. Get ready to transform your training routine and achieve your fitness goals!
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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
1A
Zombie Squat
4
4 reps
-
1B
Depth Drop Jump
4
3 reps
-
2A
Hip Drop T-Spine Extension
3
5 reps
-
2B
Yoga Bridge SA March
3
5 reps
-
2C
Supine OH MB Throw
3
4 reps
-
3A
LM Cossack Squat
3
6 reps
-
3B
DB Seal Row
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Zombie Squat
4
4 reps
-
1B
Depth Drop Jump
4
3 reps
-
2A
Hip Drop T-Spine Extension
3
5 reps
-
2B
Yoga Bridge SA March
3
5 reps
-
2C
Supine OH MB Throw
3
4 reps
-
3A
LM Cossack Squat
3
6 reps
-
3B
DB Seal Row
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Zombie Squat
4
3 reps
-
1B
Depth Drop Jump
4
2 reps
-
2A
Hip Drop T-Spine Extension
3
5 reps
-
2B
Yoga Bridge SA March
3
5 reps
-
2C
Supine OH MB Throw
3
3 reps
-
3A
LM Cossack Squat
3
6 reps
-
3B
DB Seal Row
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Zombie Squat
4
3 reps
-
1B
Depth Drop Jump
4
2 reps
-
2A
Hip Drop T-Spine Extension
3
5 reps
-
2B
Yoga Bridge SA March
3
5 reps
-
2C
Supine OH MB Throw
3
3 reps
-
3A
LM Cossack Squat
3
6 reps
-
3B
DB Seal Row
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
DB Bench Press
4
5 reps
-
1B
1/2 Kneeling Slingshot Sled Throw
4
5 reps
-
2A
1/2 Kneeling LM Rotational Press
3
6 reps
-
2B
MB Rotational Scoop Throw - Shuffle In
3
3 reps
-
3A
1/2 Kneeling LM Core Rotation
3
6 reps
-
3B
Copenhagen Plank
3
0.2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
DB Bench Press
4
5 reps
-
1B
1/2 Kneeling Slingshot Sled Throw
4
5 reps
-
2A
1/2 Kneeling LM Rotational Press
3
6 reps
-
2B
MB Rotational Scoop Throw - Shuffle In
3
3 reps
-
3A
1/2 Kneeling LM Core Rotation
3
6 reps
-
3B
Copenhagen Plank
3
0.2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
DB Bench Press
4
4 reps
-
1B
1/2 Kneeling Slingshot Sled Throw
4
4 reps
-
2A
1/2 Kneeling LM Rotational Press
3
6 reps
-
2B
MB Rotational Scoop Throw - Shuffle In
3
3 reps
-
3A
1/2 Kneeling LM Core Rotation
3
6 reps
-
3B
Copenhagen Plank
3
0.2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
DB Bench Press
4
4 reps
-
1B
1/2 Kneeling Slingshot Sled Throw
4
4 reps
-
2A
1/2 Kneeling LM Rotational Press
3
6 reps
-
2B
MB Rotational Scoop Throw - Shuffle In
3
3 reps
-
3A
1/2 Kneeling LM Core Rotation
3
6 reps
-
3B
Copenhagen Plank
3
0.2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3 reps
-
2
Deadlift (Barbell)
4
3 reps
-
3A
Banded Deadbug
3
10 reps
-
3B
Prone Plate Y Raise
3
10 reps
-
4A
Bicep Curl (Dumbbell)
3
10 reps
-
4B
Tricep Skullcrusher
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3 reps
-
2
Deadlift (Barbell)
4
3 reps
-
3A
Banded Deadbug
3
10 reps
-
3B
Prone Plate Y Raise
3
10 reps
-
4A
Bicep Curl (Dumbbell)
3
10 reps
-
4B
Tricep Skullcrusher
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
2 reps
-
2
Deadlift (Barbell)
4
2 reps
-
3A
Banded Deadbug
3
10 reps
-
3B
Prone Plate Y Raise
3
10 reps
-
4A
Bicep Curl (Dumbbell)
3
10 reps
-
4B
Tricep Skullcrusher
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
2 reps
-
2
Deadlift (Barbell)
4
2 reps
-
3A
Banded Deadbug
3
10 reps
-
3B
Prone Plate Y Raise
3
10 reps
-
4A
Bicep Curl (Dumbbell)
3
10 reps
-
4B
Tricep Skullcrusher
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycle (Outdoors)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycle (Outdoors)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycle (Outdoors)
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycle (Outdoors)
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral - Shuffle
3
1 reps
-
2
Lunge Decels
3
5 reps
-
3
Lateral Bounds
3
3 reps
-
4A
HVY Barbell RDL
4
6 reps
-
4B
Underhand Vertical MB Toss
4
4 reps
-
5A
Pull-Up (Weighted)
3
5 reps
-
5B
Handstand Push-Up
3
5 reps
-
6
Prone Hamstring Curl
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral - Shuffle
3
1 reps
-
2
Lunge Decels
3
5 reps
-
3
Lateral Bounds
3
3 reps
-
4A
HVY Barbell RDL
4
6 reps
-
4B
Underhand Vertical MB Toss
4
4 reps
-
5A
Pull-Up (Weighted)
3
5 reps
-
5B
Handstand Push-Up
3
5 reps
-
6
Prone Hamstring Curl
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral - Shuffle
3
1 reps
-
2
SL Depth Drop
3
4 reps
-
3
Lateral Bounds
3
3 reps
-
4A
HVY Barbell RDL
4
5 reps
-
4B
Underhand Vertical MB Toss
4
3 reps
-
5A
Pull-Up (Weighted)
3
5 reps
-
5B
Handstand Push-Up
3
5 reps
-
6
Prone Hamstring Curl
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral - Shuffle
3
1 reps
-
2
SL Depth Drop
3
4 reps
-
3
Lateral Bounds
3
3 reps
-
4A
HVY Barbell RDL
4
5 reps
-
4B
Underhand Vertical MB Toss
4
3 reps
-
5A
Pull-Up (Weighted)
3
5 reps
-
5B
Handstand Push-Up
3
5 reps
-
6
Prone Hamstring Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Band-Assisted T-Spine Rotation
3
5 reps
-
1B
1/2 Kneeling Cable Rotation
3
6 reps
-
2A
Squat (Barbell)
3
5 reps
-
2B
Eccentric DB ER
3
6 reps
-
3A
DB Push Press
3
4 reps
-
3B
Lateral DB Step-Up
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Band-Assisted T-Spine Rotation
3
5 reps
-
1B
1/2 Kneeling Cable Rotation
3
6 reps
-
2A
Squat (Barbell)
3
5 reps
-
2B
Eccentric DB ER
3
6 reps
-
3A
DB Push Press
3
4 reps
-
3B
Lateral DB Step-Up
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Band-Assisted T-Spine Rotation
3
5 reps
-
1B
1/2 Kneeling Cable Rotation
3
6 reps
-
2A
Squat (Barbell)
3
5 reps
-
2B
Eccentric DB ER
3
6 reps
-
3A
DB Push Press
3
4 reps
-
3B
Lateral DB Step-Up
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Band-Assisted T-Spine Rotation
3
5 reps
-
1B
1/2 Kneeling Cable Rotation
3
6 reps
-
2A
Squat (Barbell)
3
5 reps
-
2B
Eccentric DB ER
3
6 reps
-
3A
DB Push Press
3
4 reps
-
3B
Lateral DB Step-Up
3
6 reps
-
Week 1
1 / 4 Weeks
Day 1
1A
Zombie Squat
4 Sets
4 Reps
-
1B
Depth Drop Jump
4 Sets
3 Reps
-
2A
Hip Drop T-Spine Extension
3 Sets
5 Reps
-
2B
Yoga Bridge SA March
3 Sets
5 Reps
-
2C
Supine OH MB Throw
3 Sets
4 Reps
-
3A
LM Cossack Squat
3 Sets
6 Reps
-
3B
DB Seal Row
3 Sets
6 Reps
-
Day 2
1A
DB Bench Press
4 Sets
5 Reps
-
1B
1/2 Kneeling Slingshot Sled Throw
4 Sets
5 Reps
-
2A
1/2 Kneeling LM Rotational Press
3 Sets
6 Reps
-
2B
MB Rotational Scoop Throw - Shuffle In
3 Sets
3 Reps
-
3A
1/2 Kneeling LM Core Rotation
3 Sets
6 Reps
-
3B
Copenhagen Plank
3 Sets
0.2 mins
-
Day 3
1
Hang Clean
4 Sets
3 Reps
-
2
Deadlift (Barbell)
4 Sets
3 Reps
-
3A
Banded Deadbug
3 Sets
10 Reps
-
3B
Prone Plate Y Raise
3 Sets
10 Reps
-
4A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
4B
Tricep Skullcrusher
3 Sets
10 Reps
-
Day 4
1
Cycle (Outdoors)
1 Set
30 mins
-
Day 5
1
Lateral - Shuffle
3 Sets
1 Reps
-
2
Lunge Decels
3 Sets
5 Reps
-
3
Lateral Bounds
3 Sets
3 Reps
-
4A
HVY Barbell RDL
4 Sets
6 Reps
-
4B
Underhand Vertical MB Toss
4 Sets
4 Reps
-
5A
Pull-Up (Weighted)
3 Sets
5 Reps
-
5B
Handstand Push-Up
3 Sets
5 Reps
-
6
Prone Hamstring Curl
3 Sets
10 Reps
-
Day 6
1A
Band-Assisted T-Spine Rotation
3 Sets
5 Reps
-
1B
1/2 Kneeling Cable Rotation
3 Sets
6 Reps
-
2A
Squat (Barbell)
3 Sets
5 Reps
-
2B
Eccentric DB ER
3 Sets
6 Reps
-
3A
DB Push Press
3 Sets
4 Reps
-
3B
Lateral DB Step-Up
3 Sets
6 Reps
-