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Building strength before the season

by TheEndorus

Program Description

Building strength before the season.

Program Overview

  • Level
    Advanced
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 11, 2024 05:41
  • Last Edited
    Jun 18, 2025 12:58

Summary

Prepare to elevate your performance with the "Building Strength Before the Season" program! Over the course of 8 weeks, you'll engage in three focused workouts each week, designed to enhance your strength and power through a blend of compound and isolation exercises. From barbell squats to explosive power snatches, this program targets key muscle groups to ensure you're primed for the upcoming season. With a structured approach and progressive intensity, you'll build the foundation you need to dominate your sport. Get ready to unleash your potential!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Military Press (Barbell)
3
5 reps
RPE 7.5
4
Med Ball Slam
3
10 reps
RPE 7
5
Step-Up (Weighted)
3
12 reps
RPE 8
6
Leg Curl
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Military Press (Barbell)
3
5 reps
RPE 7.5
4
Med Ball Slam
3
10 reps
RPE 7
5
Step-Up (Weighted)
3
12 reps
RPE 8
6
Leg Curl
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Military Press (Barbell)
3
5 reps
RPE 7.5
4
Med Ball Slam
3
10 reps
RPE 7
5
Step-Up (Weighted)
3
12 reps
RPE 8
6
Leg Curl
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Military Press (Barbell)
3
5 reps
RPE 7.5
4
Med Ball Slam
3
10 reps
RPE 7
5
Step-Up (Weighted)
3
12 reps
RPE 8
6
Leg Curl
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Military Press (Barbell)
3
5 reps
RPE 7.5
4
Med Ball Slam
3
10 reps
RPE 7
5
Step-Up (Weighted)
3
12 reps
RPE 8
6
Leg Curl
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Military Press (Barbell)
3
5 reps
RPE 7.5
4
Med Ball Slam
3
10 reps
RPE 7
5
Step-Up (Weighted)
3
12 reps
RPE 8
6
Leg Curl
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Military Press (Barbell)
3
5 reps
RPE 7.5
4
Med Ball Slam
3
10 reps
RPE 7
5
Step-Up (Weighted)
3
12 reps
RPE 8
6
Leg Curl
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Military Press (Barbell)
3
5 reps
RPE 7.5
4
Med Ball Slam
3
10 reps
RPE 7
5
Step-Up (Weighted)
3
12 reps
RPE 8
6
Leg Curl
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
5 reps
5 reps
3 reps
1 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Med Ball Throw
3
10 reps
RPE 7.5
3
Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
4
Power Snatch
1
1
1
1
1
3 reps
3 reps
3 reps
2 reps
1 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
5 reps
5 reps
3 reps
1 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Med Ball Throw
3
10 reps
RPE 7.5
3
Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
4
Power Snatch
1
1
1
1
1
3 reps
3 reps
3 reps
2 reps
1 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
5 reps
5 reps
3 reps
1 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Med Ball Throw
3
10 reps
RPE 7.5
3
Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
4
Power Snatch
1
1
1
1
1
3 reps
3 reps
3 reps
2 reps
1 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
5 reps
5 reps
3 reps
1 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Med Ball Throw
3
10 reps
RPE 7.5
3
Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
4
Power Snatch
1
1
1
1
1
3 reps
3 reps
3 reps
2 reps
1 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
5 reps
5 reps
3 reps
1 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Med Ball Throw
3
10 reps
RPE 7.5
3
Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
4
Power Snatch
1
1
1
1
1
3 reps
3 reps
3 reps
2 reps
1 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
5 reps
5 reps
3 reps
1 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Med Ball Throw
3
10 reps
RPE 7.5
3
Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
4
Power Snatch
1
1
1
1
1
3 reps
3 reps
3 reps
2 reps
1 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
5 reps
5 reps
3 reps
1 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Med Ball Throw
3
10 reps
RPE 7.5
3
Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
4
Power Snatch
1
1
1
1
1
3 reps
3 reps
3 reps
2 reps
1 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
5 reps
5 reps
3 reps
1 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Med Ball Throw
3
10 reps
RPE 7.5
3
Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
4
Power Snatch
1
1
1
1
1
3 reps
3 reps
3 reps
2 reps
1 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trapbar Jump
4
5 reps
RPE 7.5
2
Hang Clean
1
1
1
1
3 reps
3 reps
2 reps
1 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
3
Power Jerk
3
3 reps
RPE 8
4
Chin-Up (Weighted)
3
5 reps
RPE 8
5
Arnold Press
3
10 reps
RPE 7.5
6
Standing Calf Raise
3
15 reps
RPE 7.5
7
Box Jump
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trapbar Jump
4
5 reps
RPE 7.5
2
Hang Clean
1
1
1
1
3 reps
3 reps
2 reps
1 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
3
Power Jerk
3
3 reps
RPE 8
4
Chin-Up (Weighted)
3
5 reps
RPE 8
5
Arnold Press
3
10 reps
RPE 7.5
6
Standing Calf Raise
3
15 reps
RPE 7.5
7
Box Jump
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trapbar Jump
4
5 reps
RPE 7.5
2
Hang Clean
1
1
1
1
3 reps
3 reps
2 reps
1 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
3
Power Jerk
3
3 reps
RPE 8
4
Chin-Up (Weighted)
3
5 reps
RPE 8
5
Arnold Press
3
10 reps
RPE 7.5
6
Standing Calf Raise
3
15 reps
RPE 7.5
7
Box Jump
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trapbar Jump
4
5 reps
RPE 7.5
2
Hang Clean
1
1
1
1
3 reps
3 reps
2 reps
1 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
3
Power Jerk
3
3 reps
RPE 8
4
Chin-Up (Weighted)
3
5 reps
RPE 8
5
Arnold Press
3
10 reps
RPE 7.5
6
Standing Calf Raise
3
15 reps
RPE 7.5
7
Box Jump
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trapbar Jump
4
5 reps
RPE 7.5
2
Hang Clean
1
1
1
1
3 reps
3 reps
2 reps
1 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
3
Power Jerk
3
3 reps
RPE 8
4
Chin-Up (Weighted)
3
5 reps
RPE 8
5
Arnold Press
3
10 reps
RPE 7.5
6
Standing Calf Raise
3
15 reps
RPE 7.5
7
Box Jump
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trapbar Jump
4
5 reps
RPE 7.5
2
Hang Clean
1
1
1
1
3 reps
3 reps
2 reps
1 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
3
Power Jerk
3
3 reps
RPE 8
4
Chin-Up (Weighted)
3
5 reps
RPE 8
5
Arnold Press
3
10 reps
RPE 7.5
6
Standing Calf Raise
3
15 reps
RPE 7.5
7
Box Jump
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trapbar Jump
4
5 reps
RPE 7.5
2
Hang Clean
1
1
1
1
3 reps
3 reps
2 reps
1 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
3
Power Jerk
3
3 reps
RPE 8
4
Chin-Up (Weighted)
3
5 reps
RPE 8
5
Arnold Press
3
10 reps
RPE 7.5
6
Standing Calf Raise
3
15 reps
RPE 7.5
7
Box Jump
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trapbar Jump
4
5 reps
RPE 7.5
2
Hang Clean
1
1
1
1
3 reps
3 reps
2 reps
1 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
3
Power Jerk
3
3 reps
RPE 8
4
Chin-Up (Weighted)
3
5 reps
RPE 8
5
Arnold Press
3
10 reps
RPE 7.5
6
Standing Calf Raise
3
15 reps
RPE 7.5
7
Box Jump
3
10 reps
RPE 6
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
@7.5
@8
@9
@9.5
2
Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Military Press (Barbell)
3 Sets
5 Reps
@7.5
4
Med Ball Slam
3 Sets
10 Reps
@7
5
Step-Up (Weighted)
3 Sets
12 Reps
@8
6
Leg Curl
3 Sets
15 Reps
@7.5
Day 2
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
1 Reps
@7.5
@8.5
@9
@9.5
2
Lateral Med Ball Throw
3 Sets
10 Reps
@7.5
3
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7.5
4
Power Snatch
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
2 Reps
1 Reps
@7.5
@8
@8.5
@9
@9.5
Day 3
1
Trapbar Jump
4 Sets
5 Reps
@7.5
2
Hang Clean
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
2 Reps
1 Reps
@7.5
@8
@9
@9.5
3
Power Jerk
3 Sets
3 Reps
@8
4
Chin-Up (Weighted)
3 Sets
5 Reps
@8
5
Arnold Press
3 Sets
10 Reps
@7.5
6
Standing Calf Raise
3 Sets
15 Reps
@7.5
7
Box Jump
3 Sets
10 Reps
@6