Program Description
For basketball players that need the basics for upper body and not too high of a work load for lower body. More of an intro to athletic movement training . Days can be rearranged to fit your schedule and recovery needs. Saturday Test day is where you can document your jumping progress using max effort rim grabs/dunk attempts. It can also be rearranged, try to keep 1 test day a week. Reach out for specifically designed sprints and plyo workouts.
Program Overview
- LevelIntermediate
- GoalAthletics, Strength
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout50 minutes
- CreatedFeb 26, 2026 02:28
- Last EditedApr 09, 2026 10:33
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.7%
Quadriceps
10.6%
Triceps
9.5%
Glutes
9.5%
Biceps
8.5%
Hamstrings
6.9%
Front Delts
6.3%
Lats
6.3%
Abs
5.3%
Chest
3.2%
Olympic
3.2%
Lower Back
3.2%
Middle Delts
3.2%
Forearms
2.6%
Adductors
2.6%
Cardio
2.1%
Other
2.1%
Calves
2.1%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
8-20 reps
RPE 10
2A
Rear Delt Lateral Raise
2
10-20 reps
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
3A
Cable Trunk Rotation
2
8-15 reps
RPE 9
3B
Shoulder External Rotation (DB)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
8-20 reps
RPE 10
2A
Rear Delt Lateral Raise
2
10-20 reps
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
3A
Cable Trunk Rotation
2
8-15 reps
RPE 9
3B
Shoulder External Rotation (DB)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
8-20 reps
RPE 10
2A
Rear Delt Lateral Raise
2
10-20 reps
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
3A
Cable Trunk Rotation
2
8-15 reps
RPE 9
3B
Shoulder External Rotation (DB)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
8-20 reps
RPE 10
2A
Rear Delt Lateral Raise
2
10-20 reps
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
3A
Cable Trunk Rotation
2
8-15 reps
RPE 9
3B
Shoulder External Rotation (DB)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
8-20 reps
RPE 10
2A
Rear Delt Lateral Raise
2
10-20 reps
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
3A
Cable Trunk Rotation
2
8-15 reps
RPE 9
3B
Shoulder External Rotation (DB)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
8-20 reps
RPE 10
2A
Rear Delt Lateral Raise
2
10-20 reps
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
3A
Cable Trunk Rotation
2
8-15 reps
RPE 9
3B
Shoulder External Rotation (DB)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
8-20 reps
RPE 10
2A
Rear Delt Lateral Raise
2
10-20 reps
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
3A
Cable Trunk Rotation
2
8-15 reps
RPE 9
3B
Shoulder External Rotation (DB)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
8-20 reps
RPE 10
2A
Rear Delt Lateral Raise
2
10-20 reps
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
3A
Cable Trunk Rotation
2
8-15 reps
RPE 9
3B
Shoulder External Rotation (DB)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint Workout
1
20-40 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint Workout
1
20-40 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint Workout
1
20-40 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint Workout
1
20-40 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint Workout
1
20-40 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint Workout
1
20-40 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint Workout
1
20-40 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint Workout
1
20-40 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-60 mins
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-60 mins
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-60 mins
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-60 mins
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-60 mins
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-60 mins
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-60 mins
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-60 mins
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2
Plyo Workout
1
1 reps
RPE 10
3
Hang Clean
3
2-5 reps
RPE 8
4
Reverse Lunge (Barbell)
3
4-8 reps
RPE 8
5
Single Leg Romanian Deadlift
2
4-8 reps
RPE 8
6A
Standing Calf Raise
2
8-15 reps
RPE 8
6B
Cossack Squat
2
6-10 reps
RPE 8
7
Hamstring Curl
1
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2
Plyo Workout
1
1 reps
RPE 10
3
Hang Clean
3
2-5 reps
RPE 8
4
Reverse Lunge (Barbell)
3
4-8 reps
RPE 8
5
Single Leg Romanian Deadlift
2
4-8 reps
RPE 8
6A
Standing Calf Raise
2
8-15 reps
RPE 8
6B
Cossack Squat
2
6-10 reps
RPE 8
7
Hamstring Curl
1
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2
Plyo Workout
1
1 reps
RPE 10
3
Hang Clean
3
2-5 reps
RPE 8
4
Reverse Lunge (Barbell)
3
4-8 reps
RPE 8
5
Single Leg Romanian Deadlift
2
4-8 reps
RPE 8
6A
Standing Calf Raise
2
8-15 reps
RPE 8
6B
Cossack Squat
2
6-10 reps
RPE 8
7
Hamstring Curl
1
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2
Plyo Workout
1
1 reps
RPE 10
3
Hang Clean
3
2-5 reps
RPE 8
4
Reverse Lunge (Barbell)
3
4-8 reps
RPE 8
5
Single Leg Romanian Deadlift
2
4-8 reps
RPE 8
6A
Standing Calf Raise
2
8-15 reps
RPE 8
6B
Cossack Squat
2
6-10 reps
RPE 8
7
Hamstring Curl
1
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2
Plyo Workout
1
1 reps
RPE 10
3
Hang Clean
3
2-5 reps
RPE 8
4
Reverse Lunge (Barbell)
3
4-8 reps
RPE 8
5
Single Leg Romanian Deadlift
2
4-8 reps
RPE 8
6A
Standing Calf Raise
2
8-15 reps
RPE 8
6B
Cossack Squat
2
6-10 reps
RPE 8
7
Hamstring Curl
1
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2
Plyo Workout
1
1 reps
RPE 10
3
Hang Clean
3
2-5 reps
RPE 8
4
Reverse Lunge (Barbell)
3
4-8 reps
RPE 8
5
Single Leg Romanian Deadlift
2
4-8 reps
RPE 8
6A
Standing Calf Raise
2
8-15 reps
RPE 8
6B
Cossack Squat
2
6-10 reps
RPE 8
7
Hamstring Curl
1
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2
Plyo Workout
1
1 reps
RPE 10
3
Hang Clean
3
2-5 reps
RPE 8
4
Reverse Lunge (Barbell)
3
4-8 reps
RPE 8
5
Single Leg Romanian Deadlift
2
4-8 reps
RPE 8
6A
Standing Calf Raise
2
8-15 reps
RPE 8
6B
Cossack Squat
2
6-10 reps
RPE 8
7
Hamstring Curl
1
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2
Plyo Workout
1
1 reps
RPE 10
3
Hang Clean
3
2-5 reps
RPE 8
4
Reverse Lunge (Barbell)
3
4-8 reps
RPE 8
5
Single Leg Romanian Deadlift
2
4-8 reps
RPE 8
6A
Standing Calf Raise
2
8-15 reps
RPE 8
6B
Cossack Squat
2
6-10 reps
RPE 8
7
Hamstring Curl
1
6-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Seal Row
3
8-12 reps
RPE 9
1B
Arnold Press
3
10-15 reps
RPE 9
2A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
2B
Hammer Curl (Cable)
3
10-15 reps
RPE 9
3A
Hanging Toes To Bar
3
AMRAP
RPE 10
3B
1 Arm Land Mine Press
2
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Seal Row
3
8-12 reps
RPE 9
1B
Arnold Press
3
10-15 reps
RPE 9
2A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
2B
Hammer Curl (Cable)
3
10-15 reps
RPE 9
3A
Hanging Toes To Bar
3
AMRAP
RPE 10
3B
1 Arm Land Mine Press
2
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Seal Row
3
8-12 reps
RPE 9
1B
Arnold Press
3
10-15 reps
RPE 9
2A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
2B
Hammer Curl (Cable)
3
10-15 reps
RPE 9
3A
Hanging Toes To Bar
3
AMRAP
RPE 10
3B
1 Arm Land Mine Press
2
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Seal Row
3
8-12 reps
RPE 9
1B
Arnold Press
3
10-15 reps
RPE 9
2A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
2B
Hammer Curl (Cable)
3
10-15 reps
RPE 9
3A
Hanging Toes To Bar
3
AMRAP
RPE 10
3B
1 Arm Land Mine Press
2
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Seal Row
3
8-12 reps
RPE 9
1B
Arnold Press
3
10-15 reps
RPE 9
2A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
2B
Hammer Curl (Cable)
3
10-15 reps
RPE 9
3A
Hanging Toes To Bar
3
AMRAP
RPE 10
3B
1 Arm Land Mine Press
2
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Seal Row
3
8-12 reps
RPE 9
1B
Arnold Press
3
10-15 reps
RPE 9
2A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
2B
Hammer Curl (Cable)
3
10-15 reps
RPE 9
3A
Hanging Toes To Bar
3
AMRAP
RPE 10
3B
1 Arm Land Mine Press
2
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Seal Row
3
8-12 reps
RPE 9
1B
Arnold Press
3
10-15 reps
RPE 9
2A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
2B
Hammer Curl (Cable)
3
10-15 reps
RPE 9
3A
Hanging Toes To Bar
3
AMRAP
RPE 10
3B
1 Arm Land Mine Press
2
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Seal Row
3
8-12 reps
RPE 9
1B
Arnold Press
3
10-15 reps
RPE 9
2A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
2B
Hammer Curl (Cable)
3
10-15 reps
RPE 9
3A
Hanging Toes To Bar
3
AMRAP
RPE 10
3B
1 Arm Land Mine Press
2
8-12 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
2 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
2 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
2 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
2 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
2 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
2 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
2 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
2 mins
RPE 6
Week 1
1 / 8 Weeks
Day 1
1A
Bench Press (Barbell)3 Sets
8-12 Reps
@8
1B
Pull-Up (Bodyweight)3 Sets
8-20 Reps
@10
2A
Rear Delt Lateral Raise2 Sets
10-20 Reps
@10
2B
Reverse Bicep Curl (EZ Bar)2 Sets
8-15 Reps
@10
3A
Cable Trunk Rotation2 Sets
8-15 Reps
@9
3B
Shoulder External Rotation (DB)2 Sets
10-15 Reps
@9
Day 2
1
Sprint Workout1 Set
20-40 mins
@10
Day 3
1
Cardio1 Set
30-60 mins
@4
Day 4
1
Cardio1 Set
20-60 mins
@4
Day 5
1
Jump Rope1 Set
5 mins
@6
2
Plyo Workout1 Set
1 Reps
@10
3
Hang Clean3 Sets
2-5 Reps
@8
4
Reverse Lunge (Barbell)3 Sets
4-8 Reps
@8
5
Single Leg Romanian Deadlift2 Sets
4-8 Reps
@8
6A
Standing Calf Raise2 Sets
8-15 Reps
@8
6B
Cossack Squat2 Sets
6-10 Reps
@8
7
Hamstring Curl1 Set
6-10 Reps
@9
Day 6
1A
Seal Row3 Sets
8-12 Reps
@9
1B
Arnold Press3 Sets
10-15 Reps
@9
2A
Tricep Pushdown (Cable)3 Sets
8-12 Reps
@9
2B
Hammer Curl (Cable)3 Sets
10-15 Reps
@9
3A
Hanging Toes To Bar3 Sets
AMRAP
@10
3B
1 Arm Land Mine Press2 Sets
8-12 Reps
@9
Day 7
1
Jump Rope1 Set
2 mins
@6