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!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

17.3%

Glutes

14.2%

Upper Back

12.4%

Adductors

9.3%

Biceps

9.3%

Olympic

8.9%

Hamstrings

7.6%

Lower Back

7.1%

Lats

6.7%

Abs

5.8%

Forearms

1.3%

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START THE PROGRAM
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

Zombie Squat

4 reps

Depth Drop Jump

3 reps

Hip Drop T-Spine Extension

5 reps

Yoga Bridge SA March

5 reps

Supine OH MB Throw

4 reps

LM Cossack Squat

6 reps

DB Seal Row

6 reps

Day 1

Zombie Squat

4 reps

Depth Drop Jump

3 reps

Hip Drop T-Spine Extension

5 reps

Yoga Bridge SA March

5 reps

Supine OH MB Throw

4 reps

LM Cossack Squat

6 reps

DB Seal Row

6 reps

Day 1

Zombie Squat

3 reps

Depth Drop Jump

2 reps

Hip Drop T-Spine Extension

5 reps

Yoga Bridge SA March

5 reps

Supine OH MB Throw

3 reps

LM Cossack Squat

6 reps

DB Seal Row

6 reps

Day 1

Zombie Squat

3 reps

Depth Drop Jump

2 reps

Hip Drop T-Spine Extension

5 reps

Yoga Bridge SA March

5 reps

Supine OH MB Throw

3 reps

LM Cossack Squat

6 reps

DB Seal Row

6 reps

Day 2

DB Bench Press

5 reps

1/2 Kneeling Slingshot Sled Throw

5 reps

1/2 Kneeling LM Rotational Press

6 reps

MB Rotational Scoop Throw - Shuffle In

3 reps

1/2 Kneeling LM Core Rotation

6 reps

Copenhagen Plank

0.2 mins

Day 2

DB Bench Press

5 reps

1/2 Kneeling Slingshot Sled Throw

5 reps

1/2 Kneeling LM Rotational Press

6 reps

MB Rotational Scoop Throw - Shuffle In

3 reps

1/2 Kneeling LM Core Rotation

6 reps

Copenhagen Plank

0.2 mins

Day 2

DB Bench Press

4 reps

1/2 Kneeling Slingshot Sled Throw

4 reps

1/2 Kneeling LM Rotational Press

6 reps

MB Rotational Scoop Throw - Shuffle In

3 reps

1/2 Kneeling LM Core Rotation

6 reps

Copenhagen Plank

0.2 mins

Day 2

DB Bench Press

4 reps

1/2 Kneeling Slingshot Sled Throw

4 reps

1/2 Kneeling LM Rotational Press

6 reps

MB Rotational Scoop Throw - Shuffle In

3 reps

1/2 Kneeling LM Core Rotation

6 reps

Copenhagen Plank

0.2 mins

Day 3

Hang Clean

3 reps

Deadlift (Barbell)

3 reps

Banded Deadbug

10 reps

Prone Plate Y Raise

10 reps

Bicep Curl (Dumbbell)

10 reps

Tricep Skullcrusher

10 reps

Day 3

Hang Clean

3 reps

Deadlift (Barbell)

3 reps

Banded Deadbug

10 reps

Prone Plate Y Raise

10 reps

Bicep Curl (Dumbbell)

10 reps

Tricep Skullcrusher

10 reps

Day 3

Hang Clean

2 reps

Deadlift (Barbell)

2 reps

Banded Deadbug

10 reps

Prone Plate Y Raise

10 reps

Bicep Curl (Dumbbell)

10 reps

Tricep Skullcrusher

10 reps

Day 3

Hang Clean

2 reps

Deadlift (Barbell)

2 reps

Banded Deadbug

10 reps

Prone Plate Y Raise

10 reps

Bicep Curl (Dumbbell)

10 reps

Tricep Skullcrusher

10 reps

Day 4

Cycle (Outdoors)

30 mins

Day 4

Cycle (Outdoors)

30 mins

Day 4

Cycle (Outdoors)

45 mins

Day 4

Cycle (Outdoors)

45 mins

Day 5

Lateral - Shuffle

1 reps

Lunge Decels

5 reps

Lateral Bounds

3 reps

HVY Barbell RDL

6 reps

Underhand Vertical MB Toss

4 reps

Pull-Up (Weighted)

5 reps

Handstand Push-Up

5 reps

Prone Hamstring Curl

10 reps

Day 5

Lateral - Shuffle

1 reps

Lunge Decels

5 reps

Lateral Bounds

3 reps

HVY Barbell RDL

6 reps

Underhand Vertical MB Toss

4 reps

Pull-Up (Weighted)

5 reps

Handstand Push-Up

5 reps

Prone Hamstring Curl

10 reps

Day 5

Lateral - Shuffle

1 reps

SL Depth Drop

4 reps

Lateral Bounds

3 reps

HVY Barbell RDL

5 reps

Underhand Vertical MB Toss

3 reps

Pull-Up (Weighted)

5 reps

Handstand Push-Up

5 reps

Prone Hamstring Curl

10 reps

Day 5

Lateral - Shuffle

1 reps

SL Depth Drop

4 reps

Lateral Bounds

3 reps

HVY Barbell RDL

5 reps

Underhand Vertical MB Toss

3 reps

Pull-Up (Weighted)

5 reps

Handstand Push-Up

5 reps

Prone Hamstring Curl

10 reps

Day 6

Band-Assisted T-Spine Rotation

5 reps

1/2 Kneeling Cable Rotation

6 reps

Squat (Barbell)

5 reps

Eccentric DB ER

6 reps

DB Push Press

4 reps

Lateral DB Step-Up

6 reps

Day 6

Band-Assisted T-Spine Rotation

5 reps

1/2 Kneeling Cable Rotation

6 reps

Squat (Barbell)

5 reps

Eccentric DB ER

6 reps

DB Push Press

4 reps

Lateral DB Step-Up

6 reps

Day 6

Band-Assisted T-Spine Rotation

5 reps

1/2 Kneeling Cable Rotation

6 reps

Squat (Barbell)

5 reps

Eccentric DB ER

6 reps

DB Push Press

4 reps

Lateral DB Step-Up

6 reps

Day 6

Band-Assisted T-Spine Rotation

5 reps

1/2 Kneeling Cable Rotation

6 reps

Squat (Barbell)

5 reps

Eccentric DB ER

6 reps

DB Push Press

4 reps

Lateral DB Step-Up

6 reps

Day 1

Zombie Squat

4 Sets

4 Reps

Depth Drop Jump

4 Sets

3 Reps

Hip Drop T-Spine Extension

3 Sets

5 Reps

Yoga Bridge SA March

3 Sets

5 Reps

Supine OH MB Throw

3 Sets

4 Reps

LM Cossack Squat

3 Sets

6 Reps

DB Seal Row

3 Sets

6 Reps

Day 2

DB Bench Press

4 Sets

5 Reps

1/2 Kneeling Slingshot Sled Throw

4 Sets

5 Reps

1/2 Kneeling LM Rotational Press

3 Sets

6 Reps

MB Rotational Scoop Throw - Shuffle In

3 Sets

3 Reps

1/2 Kneeling LM Core Rotation

3 Sets

6 Reps

Copenhagen Plank

3 Sets

0.2 mins

Day 3

Hang Clean

4 Sets

3 Reps

Deadlift (Barbell)

4 Sets

3 Reps

Banded Deadbug

3 Sets

10 Reps

Prone Plate Y Raise

3 Sets

10 Reps

Bicep Curl (Dumbbell)

3 Sets

10 Reps

Tricep Skullcrusher

3 Sets

10 Reps

Day 4

Cycle (Outdoors)

1 Set

30 mins

Day 5

Lateral - Shuffle

3 Sets

1 Reps

Lunge Decels

3 Sets

5 Reps

Lateral Bounds

3 Sets

3 Reps

HVY Barbell RDL

4 Sets

6 Reps

Underhand Vertical MB Toss

4 Sets

4 Reps

Pull-Up (Weighted)

3 Sets

5 Reps

Handstand Push-Up

3 Sets

5 Reps

Prone Hamstring Curl

3 Sets

10 Reps

Day 6

Band-Assisted T-Spine Rotation

3 Sets

5 Reps

1/2 Kneeling Cable Rotation

3 Sets

6 Reps

Squat (Barbell)

3 Sets

5 Reps

Eccentric DB ER

3 Sets

6 Reps

DB Push Press

3 Sets

4 Reps

Lateral DB Step-Up

3 Sets

6 Reps