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Throwing Dominance

by Cameron H.
3 athletes joined

Program Description

I am currently a Men’s A-class Highland Games Athlete, and aspiring to go pro. I designed this program to not only build a base of strength, but to mix power in. That way you are building both of the foundational principles for throwing dominance, at the same time. This is meant to be a 4 month program, and is meant to be progressively overloaded very carefully. The goal would be to have pressing, pull-up and dumbbell movements go up by 5lbs each week and the squats going up 10lbs each week. This ensures we don’t burn out too quickly. I hope this works for you like it has for me!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Powerlifting, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 02, 2025 06:16
  • Last Edited
    Jan 08, 2026 07:37

Summary

Unleash your potential with "Throwing Dominance," an 18-week strength program designed for serious lifters. Committing just two days a week, you'll focus on explosive movements and compound lifts, including barbell incline presses and dynamic jump squats, to enhance your power and stability. This program is perfect for athletes looking to improve their throwing mechanics and overall athleticism. Get ready to dominate your lifts and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.6%
Lats
11.1%
Glutes
10.3%
Chest
8.8%
Triceps
7.8%
Quadriceps
7.5%
Abs
7.5%
Lower Back
7.3%
Hamstrings
6.4%
Middle Delts
4.9%
Rear Delts
4%
Front Delts
3.8%
Biceps
2.4%
Olympic
2.4%
Other
2.4%
Adductors
1%
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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
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
3
5 reps
RPE 8
3
Chest Supported Row (Dumbbell)
5
12 reps
RPE 7
4
Reverse Hyperextension
5
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
3
5 reps
RPE 8
3
Chest Supported Row (Dumbbell)
5
12 reps
RPE 7
4
Reverse Hyperextension
5
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
3
5 reps
RPE 8
3
Chest Supported Row (Dumbbell)
5
12 reps
RPE 7
4
Reverse Hyperextension
5
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
3
5 reps
RPE 8
3
Chest Supported Row (Dumbbell)
5
12 reps
RPE 7
4
Reverse Hyperextension
5
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
3
5 reps
RPE 8
3
Chest Supported Row (Dumbbell)
5
12 reps
RPE 7
4
Reverse Hyperextension
5
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
3
5 reps
RPE 8
3
Chest Supported Row (Dumbbell)
5
12 reps
RPE 7
4
Reverse Hyperextension
5
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
3
5 reps
RPE 8
3
Chest Supported Row (Dumbbell)
5
12 reps
RPE 7
4
Reverse Hyperextension
5
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
3
5 reps
RPE 8
3
Chest Supported Row (Dumbbell)
5
12 reps
RPE 7
4
Reverse Hyperextension
5
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
3
5 reps
RPE 8
3
Chest Supported Row (Dumbbell)
5
12 reps
RPE 7
4
Reverse Hyperextension
5
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
3
5 reps
RPE 8
3
Chest Supported Row (Dumbbell)
5
12 reps
RPE 7
4
Reverse Hyperextension
5
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
3
5 reps
RPE 8
3
Chest Supported Row (Dumbbell)
5
12 reps
RPE 7
4
Reverse Hyperextension
5
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
3
5 reps
RPE 8
3
Chest Supported Row (Dumbbell)
5
12 reps
RPE 7
4
Reverse Hyperextension
5
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
3
5 reps
RPE 8
3
Chest Supported Row (Dumbbell)
5
12 reps
RPE 7
4
Reverse Hyperextension
5
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
3
5 reps
RPE 8
3
Chest Supported Row (Dumbbell)
5
12 reps
RPE 7
4
Reverse Hyperextension
5
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
3
5 reps
RPE 8
3
Chest Supported Row (Dumbbell)
5
12 reps
RPE 7
4
Reverse Hyperextension
5
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
3
5 reps
RPE 8
3
Chest Supported Row (Dumbbell)
5
12 reps
RPE 7
4
Reverse Hyperextension
5
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
3
5 reps
RPE 8
3
Chest Supported Row (Dumbbell)
5
12 reps
RPE 7
4
Reverse Hyperextension
5
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
3
5 reps
RPE 8
3
Chest Supported Row (Dumbbell)
5
12 reps
RPE 7
4
Reverse Hyperextension
5
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 8
2
High Bar Squat (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
12 reps
RPE 10
4
Single Leg Romanian Deadlift
5
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 8
2
High Bar Squat (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
12 reps
RPE 10
4
Single Leg Romanian Deadlift
5
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 8
2
High Bar Squat (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
12 reps
RPE 10
4
Single Leg Romanian Deadlift
5
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 8
2
High Bar Squat (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
12 reps
RPE 10
4
Single Leg Romanian Deadlift
5
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 8
2
High Bar Squat (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
12 reps
RPE 10
4
Single Leg Romanian Deadlift
5
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 8
2
High Bar Squat (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
12 reps
RPE 10
4
Single Leg Romanian Deadlift
5
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 8
2
High Bar Squat (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
12 reps
RPE 10
4
Single Leg Romanian Deadlift
5
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 8
2
High Bar Squat (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
12 reps
RPE 10
4
Single Leg Romanian Deadlift
5
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 8
2
High Bar Squat (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
12 reps
RPE 10
4
Single Leg Romanian Deadlift
5
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 8
2
High Bar Squat (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
12 reps
RPE 10
4
Single Leg Romanian Deadlift
5
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 8
2
High Bar Squat (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
12 reps
RPE 10
4
Single Leg Romanian Deadlift
5
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 8
2
High Bar Squat (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
12 reps
RPE 10
4
Single Leg Romanian Deadlift
5
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 8
2
High Bar Squat (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
12 reps
RPE 10
4
Single Leg Romanian Deadlift
5
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 8
2
High Bar Squat (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
12 reps
RPE 10
4
Single Leg Romanian Deadlift
5
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 8
2
High Bar Squat (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
12 reps
RPE 10
4
Single Leg Romanian Deadlift
5
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 8
2
High Bar Squat (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
12 reps
RPE 10
4
Single Leg Romanian Deadlift
5
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 8
2
High Bar Squat (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
12 reps
RPE 10
4
Single Leg Romanian Deadlift
5
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 8
2
High Bar Squat (Barbell)
3
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
12 reps
RPE 10
4
Single Leg Romanian Deadlift
5
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
3
5 reps
RPE 8
2
Broad Jump
3
3-5 reps
RPE 10
3
Miracle Grow
5
12 reps
RPE 7
4A
Sled Pull
5
1 reps
RPE 10
4B
Sled Push
5
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
3
5 reps
RPE 8
2
Broad Jump
3
3-5 reps
RPE 10
3
Miracle Grow
5
12 reps
RPE 7
4A
Sled Pull
5
1 reps
RPE 10
4B
Sled Push
5
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
3
5 reps
RPE 8
2
Broad Jump
3
3-5 reps
RPE 10
3
Miracle Grow
5
12 reps
RPE 7
4A
Sled Pull
5
1 reps
RPE 10
4B
Sled Push
5
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
3
5 reps
RPE 8
2
Broad Jump
3
3-5 reps
RPE 10
3
Miracle Grow
5
12 reps
RPE 7
4A
Sled Pull
5
1 reps
RPE 10
4B
Sled Push
5
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
3
5 reps
RPE 8
2
Broad Jump
3
3-5 reps
RPE 10
3
Miracle Grow
5
12 reps
RPE 7
4A
Sled Pull
5
1 reps
RPE 10
4B
Sled Push
5
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
3
5 reps
RPE 8
2
Broad Jump
3
3-5 reps
RPE 10
3
Miracle Grow
5
12 reps
RPE 7
4A
Sled Pull
5
1 reps
RPE 10
4B
Sled Push
5
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
3
5 reps
RPE 8
2
Broad Jump
3
3-5 reps
RPE 10
3
Miracle Grow
5
12 reps
RPE 7
4A
Sled Pull
5
1 reps
RPE 10
4B
Sled Push
5
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
3
5 reps
RPE 8
2
Broad Jump
3
3-5 reps
RPE 10
3
Miracle Grow
5
12 reps
RPE 7
4A
Sled Pull
5
1 reps
RPE 10
4B
Sled Push
5
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
3
5 reps
RPE 8
2
Broad Jump
3
3-5 reps
RPE 10
3
Miracle Grow
5
12 reps
RPE 7
4A
Sled Pull
5
1 reps
RPE 10
4B
Sled Push
5
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
3
5 reps
RPE 8
2
Broad Jump
3
3-5 reps
RPE 10
3
Miracle Grow
5
12 reps
RPE 7
4A
Sled Pull
5
1 reps
RPE 10
4B
Sled Push
5
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
3
5 reps
RPE 8
2
Broad Jump
3
3-5 reps
RPE 10
3
Miracle Grow
5
12 reps
RPE 7
4A
Sled Pull
5
1 reps
RPE 10
4B
Sled Push
5
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
3
5 reps
RPE 8
2
Broad Jump
3
3-5 reps
RPE 10
3
Miracle Grow
5
12 reps
RPE 7
4A
Sled Pull
5
1 reps
RPE 10
4B
Sled Push
5
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
3
5 reps
RPE 8
2
Broad Jump
3
3-5 reps
RPE 10
3
Miracle Grow
5
12 reps
RPE 7
4A
Sled Pull
5
1 reps
RPE 10
4B
Sled Push
5
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
3
5 reps
RPE 8
2
Broad Jump
3
3-5 reps
RPE 10
3
Miracle Grow
5
12 reps
RPE 7
4A
Sled Pull
5
1 reps
RPE 10
4B
Sled Push
5
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
3
5 reps
RPE 8
2
Broad Jump
3
3-5 reps
RPE 10
3
Miracle Grow
5
12 reps
RPE 7
4A
Sled Pull
5
1 reps
RPE 10
4B
Sled Push
5
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
3
5 reps
RPE 8
2
Broad Jump
3
3-5 reps
RPE 10
3
Miracle Grow
5
12 reps
RPE 7
4A
Sled Pull
5
1 reps
RPE 10
4B
Sled Push
5
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
3
5 reps
RPE 8
2
Broad Jump
3
3-5 reps
RPE 10
3
Miracle Grow
5
12 reps
RPE 7
4A
Sled Pull
5
1 reps
RPE 10
4B
Sled Push
5
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
3
5 reps
RPE 8
2
Broad Jump
3
3-5 reps
RPE 10
3
Miracle Grow
5
12 reps
RPE 7
4A
Sled Pull
5
1 reps
RPE 10
4B
Sled Push
5
1 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
@8
2
Zercher Squat (Barbell)
3 Sets
5 Reps
@8
3
Chest Supported Row (Dumbbell)
5 Sets
12 Reps
@7
4
Reverse Hyperextension
5 Sets
12 Reps
@7
Day 2
1
Incline Bench Press (Barbell)
3 Sets
5 Reps
@8
2
High Bar Squat (Barbell)
3 Sets
5 Reps
@8
3
Pull-Up (Bodyweight)
5 Sets
12 Reps
@10
4
Single Leg Romanian Deadlift
5 Sets
12 Reps
@7
Day 3
1
Hang Snatch
3 Sets
5 Reps
@8
2
Broad Jump
3 Sets
3-5 Reps
@10
3
Miracle Grow
5 Sets
12 Reps
@7
4A
Sled Pull
5 Sets
1 Reps
@10
4B
Sled Push
5 Sets
1 Reps
@10