Tennis Workout For D3
Tennis Program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Jump Rope | 1 | 5 min |
| 2 | Side Leg Swings | 2 | 10 reps |
| 3 | Arm Circle | 2 | 10 reps |
| 4 | Hip Opener | 2 | 10 reps |
| 5 | Inchworm | 1 | 1 min |
| 6 | Walking Lunge | 2 | 20 reps |
| 7 | Shoulder Roll | 2 | 20 reps |
| 8 | Squat (Barbell) | 4 | 6 reps |
| 9 | Romanian Deadlift (Dumbbell) | 3 | 8 reps |
| 10 | Walking Lunge (Dumbbell) | 3 | 24 reps |
| 11 | Lateral Banded Walk | 3 | 15 reps |
| 12 | Ladder Drills 2 Feet In Box | 4 | 0–0.5 min |
| 13 | Med Ball Slam | 3 | 12 reps |
| 14 | Hamstring Stretch with Rotation | 2 | 0.2 min |
| 15 | Hip Flexor Stretch | 2 | 0.2 min |
| 16 | Stretching | 1 | 5 min |
| 17 | Foam Roll Major Muscle Groups | 1 | 10 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Jump Rope | 1 | 5 min |
| 2 | Side Leg Swings | 2 | 10 reps |
| 3 | Arm Circle | 2 | 10 reps |
| 4 | Hip Opener | 2 | 10 reps |
| 5 | Inchworm | 1 | 1 min |
| 6 | Walking Lunge | 2 | 20 reps |
| 7 | Shoulder Roll | 2 | 20 reps |
| 8 | Bench Press (Barbell) | 4 | 6 reps |
| 9 | One Arm Bent Over Row | 6 | 10 reps |
| 10 | Overhead Press (Barbell) | 3 | 8 reps |
| 11 | Pull-Up (Bodyweight) | 3 | 15 reps |
| 12 | Med Ball Rotational Throw | 4 | 20 reps |
| 13 | Plank + Band Row | 6 | 0.3 min |
| 14 | Hamstring Stretch with Rotation | 2 | 0.2 min |
| 15 | Hip Flexor Stretch | 2 | 0.2 min |
| 16 | Stretching | 1 | 5 min |
| 17 | Foam Roll Major Muscle Groups | 1 | 10 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Jump Rope | 1 | 5 min |
| 2 | Side Leg Swings | 2 | 10 reps |
| 3 | Arm Circle | 2 | 10 reps |
| 4 | Hip Opener | 2 | 10 reps |
| 5 | Inchworm | 1 | 0.5 min |
| 6 | Walking Lunge | 2 | 20 reps |
| 7 | Shoulder Roll | 2 | 20 reps |
| 8 | Sprint 20 30 40 50 | 6 | 0.2 min |
| 9 | Punching Bag | 10 | 0.3 min |
| 10 | Core Agility Drills | 4 | 1 min |
| 11 | Russian Twist | 3 | 20 reps |
| 12 | Hamstring Stretch with Rotation | 2 | 0.2 min |
| 13 | Hip Flexor Stretch | 2 | 0.2 min |
| 14 | Stretching | 1 | 5 min |
| 15 | Foam Roll Major Muscle Groups | 1 | 10 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Jump Rope | 1 | 5 min |
| 2 | Side Leg Swings | 2 | 10 reps |
| 3 | Arm Circle | 2 | 10 reps |
| 4 | Hip Opener | 2 | 10 reps |
| 5 | Inchworm | 1 | 0.5 min |
| 6 | Walking Lunge | 2 | 20 reps |
| 7 | Shoulder Roll | 2 | 20 reps |
| 8 | Clean Pull | 4 | 4 reps |
| 9 | Med Ball Overhead Slam | 4 | 10 reps |
| 10 | Front Squat (Barbell) | 3 | 6 reps |
| 11 | Single Arm Push Press (Dumbbell) | 6 | 8 reps |
| 12 | Broad Jump | 3 | 4 reps |
| 13 | Box Jump | 3 | 4 reps |
| 14 | Sprint | 5 | 0.2 min |
| 15 | Hamstring Stretch with Rotation | 2 | 0.2 min |
| 16 | Hip Flexor Stretch | 2 | 0.2 min |
| 17 | Stretching | 1 | 5 min |
| 18 | Foam Roll Major Muscle Groups | 1 | 10 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Jump Rope | 1 | 5 min |
| 2 | Side Leg Swings | 2 | 10 reps |
| 3 | Arm Circle | 2 | 10 reps |
| 4 | Hip Opener | 2 | 10 reps |
| 5 | Inchworm | 1 | 0.5 min |
| 6 | Walking Lunge | 2 | 20 reps |
| 7 | Shoulder Roll | 2 | 20 reps |
| 8 | Footwork Drills | 5 | 0.5 min |
| 9 | Band Forehand | 3 | 12 reps |
| 10 | Band Backhand | 3 | 12 reps |
| 11 | Med Ball Rotational Throw | 6 | 10 reps |
| 12 | Farmer Carry | 3 | 0.5 min |
| 13 | Mobility Flow | 1 | 15 min |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, Tennis Workout For D3 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Tennis Workout For D3 is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Tennis Workout For D3 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
