Throws/cycling Strength program

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Program Description

**Throws/Cycling Strength Program** Elevate your strength and athletic performance with this comprehensive 18-week program, designed specifically for beginners. With 54 sessions, each lasting around 60 minutes, you'll engage in a variety of exercises that target key muscle groups essential for throws and cycling. This program combines bodybuilding principles with athletic training to build strength, enhance endurance, and improve overall performance. Get ready to transform your fitness journey and unlock your potential!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 27, 2025 09:17
  • Last Edited
    Jul 27, 2025 09:54
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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
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
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wood Chop
3
12 reps
-
5
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wood Chop
3
12 reps
-
5
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wood Chop
3
12 reps
-
5
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wood Chop
3
12 reps
-
5
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wood Chop
3
12 reps
-
5
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wood Chop
3
12 reps
-
5
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wood Chop
3
12 reps
-
5
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wood Chop
3
12 reps
-
5
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wood Chop
3
12 reps
-
5
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wood Chop
3
12 reps
-
5
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wood Chop
3
12 reps
-
5
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wood Chop
3
12 reps
-
5
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wood Chop
3
12 reps
-
5
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wood Chop
3
12 reps
-
5
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wood Chop
3
12 reps
-
5
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wood Chop
3
12 reps
-
5
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wood Chop
3
12 reps
-
5
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wood Chop
3
12 reps
-
5
Pallof Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Renegade Row
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Renegade Row
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Renegade Row
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Renegade Row
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Renegade Row
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Renegade Row
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Renegade Row
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Renegade Row
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Renegade Row
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Renegade Row
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Renegade Row
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Renegade Row
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Renegade Row
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Renegade Row
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Renegade Row
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Renegade Row
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Renegade Row
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Pull-Up (Weighted)
3
6 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Renegade Row
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hanging Knee Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hanging Knee Raise
3
10 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
2
Dumbbell Row
3 Sets
10 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
-
4
Wood Chop
3 Sets
12 Reps
-
5
Pallof Press
3 Sets
10 Reps
-
Day 2
1
Trap Bar Deadlift
3 Sets
5 Reps
-
2
Overhead Press (Barbell)
3 Sets
6 Reps
-
3
Pull-Up (Weighted)
3 Sets
6 Reps
-
4
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
-
5
Renegade Row
3 Sets
0.5 mins
-
Day 3
1
Goblet Squat
3 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Step-Up (Weighted)
3 Sets
10 Reps
-
5
Hanging Knee Raise
3 Sets
10 Reps
-