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Offensive lineman
by null
1 athletes joined
Program Description
To get better at offensive line
Program Overview
Level
Novice
Goal
Athletics, Powerlifting
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
100 minutes
Created
Jun 12, 2024 12:28
Last Edited
Jun 12, 2024 01:11
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Week 1
1 / 10 Weeks
Day 2
1
Military Press (Barbell)
3 Sets
3 Reps
@8
2
Bench Press (Paused)
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Bench Press (Close Grip)
3 Sets
8 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
10 Reps
@7.5
5
Seated Military Press (Barbell)
3 Sets
10 Reps
@8
Day 3
1
Bear Crawl
1 Set
2
Walking Lunge
1 Set
3
Inchworm
1 Set
4
Burpee
1 Set
Day 4
1
Clean Pull
3 Sets
3 Reps
@8.5
2
Squat (Barbell)
3 Sets
8 Reps
@7.5
3
Rack Pull (Barbell)
3 Sets
10 Reps
@7
4
Glute-Ham Raise
3 Sets
13 Reps
5
Tech Drills
1 Set
15 mins
6
Sprint
3 Sets
20 mins
Day 5
1
Military Press (Barbell)
3 Sets
2 Reps
@9.5
2
Bench Press (Barbell)
3 Sets
6 Reps
@8
3
Push Up
3 Sets
6 Reps
4
Single Arm Row (Dumbbell)
3 Sets
12 Reps
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
6
Tricep Extension (Cable)
3 Sets
12 Reps
Day 1
1
Power Clean
3 Sets
3 Reps
@7.5
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@7
3
Split Squat (Barbell)
3 Sets
8 Reps
@7.5
4
Good Morning
3 Sets
8 Reps
@7.5
5
Reverse Hyperextension
3 Sets
12 Reps
@8
6
Prowler Push
1 Set
4 Sets
5 mins
5 mins
@7
@8.5
7
Tech Drills
1 Set
1 Set
15 mins
@6.5
@6
8
M Drill
1 Set
3 Reps
@6
Day 1
1
Power Clean
3 Sets
3 Reps
@7.5
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@7
3
Split Squat (Barbell)
3 Sets
8 Reps
@7.5
4
Good Morning
3 Sets
8 Reps
@7.5
5
Reverse Hyperextension
3 Sets
12 Reps
@8
6
Prowler Push
1 Set
4 Sets
5 mins
5 mins
@7
@8.5
7
Tech Drills
1 Set
1 Set
15 mins
@6.5
@6
8
M Drill
1 Set
3 Reps
@6
Day 2
1
Military Press (Barbell)
3 Sets
3 Reps
@8
2
Bench Press (Paused)
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Bench Press (Close Grip)
3 Sets
8 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
10 Reps
@7.5
5
Seated Military Press (Barbell)
3 Sets
10 Reps
@8
Day 3
1
Bear Crawl
1 Set
2
Walking Lunge
1 Set
3
Inchworm
1 Set
4
Burpee
1 Set
Day 4
1
Clean Pull
3 Sets
3 Reps
@8.5
2
Squat (Barbell)
3 Sets
8 Reps
@7.5
3
Rack Pull (Barbell)
3 Sets
10 Reps
@7
4
Glute-Ham Raise
3 Sets
13 Reps
5
Tech Drills
1 Set
15 mins
6
Sprint
3 Sets
20 mins
Day 5
1
Military Press (Barbell)
3 Sets
2 Reps
@9.5
2
Bench Press (Barbell)
3 Sets
6 Reps
@8
3
Push Up
3 Sets
6 Reps
4
Single Arm Row (Dumbbell)
3 Sets
12 Reps
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
6
Tricep Extension (Cable)
3 Sets
12 Reps
Day 1
1
Power Clean
3 Sets
3 Reps
@7.5
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@7
3
Split Squat (Barbell)
3 Sets
8 Reps
@7.5
4
Good Morning
3 Sets
8 Reps
@7.5
5
Reverse Hyperextension
3 Sets
12 Reps
@8
6
Prowler Push
1 Set
4 Sets
5 mins
5 mins
@7
@8.5
7
Tech Drills
1 Set
1 Set
15 mins
@6.5
@6
8
M Drill
1 Set
3 Reps
@6
Day 2
1
Military Press (Barbell)
3 Sets
3 Reps
@8
2
Bench Press (Paused)
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Bench Press (Close Grip)
3 Sets
8 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
10 Reps
@7.5
5
Seated Military Press (Barbell)
3 Sets
10 Reps
@8
Day 3
1
Bear Crawl
1 Set
2
Walking Lunge
1 Set
3
Inchworm
1 Set
4
Burpee
1 Set
Day 4
1
Clean Pull
3 Sets
3 Reps
@8.5
2
Squat (Barbell)
3 Sets
8 Reps
@7.5
3
Rack Pull (Barbell)
3 Sets
10 Reps
@7
4
Glute-Ham Raise
3 Sets
13 Reps
5
Tech Drills
1 Set
15 mins
6
Sprint
3 Sets
20 mins
Day 5
1
Military Press (Barbell)
3 Sets
2 Reps
@9.5
2
Bench Press (Barbell)
3 Sets
6 Reps
@8
3
Push Up
3 Sets
6 Reps
4
Single Arm Row (Dumbbell)
3 Sets
12 Reps
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
6
Tricep Extension (Cable)
3 Sets
12 Reps
Day 1
1
Power Clean
3 Sets
3 Reps
@7.5
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@7
3
Split Squat (Barbell)
3 Sets
8 Reps
@7.5
4
Good Morning
3 Sets
8 Reps
@7.5
5
Reverse Hyperextension
3 Sets
12 Reps
@8
6
Prowler Push
1 Set
4 Sets
5 mins
5 mins
@7
@8.5
7
Tech Drills
1 Set
1 Set
15 mins
@6.5
@6
8
M Drill
1 Set
3 Reps
@6
Day 2
1
Military Press (Barbell)
3 Sets
3 Reps
@8
2
Bench Press (Paused)
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Bench Press (Close Grip)
3 Sets
8 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
10 Reps
@7.5
5
Seated Military Press (Barbell)
3 Sets
10 Reps
@8
Day 3
1
Bear Crawl
1 Set
2
Walking Lunge
1 Set
3
Inchworm
1 Set
4
Burpee
1 Set
Day 4
1
Clean Pull
3 Sets
3 Reps
@8.5
2
Squat (Barbell)
3 Sets
8 Reps
@7.5
3
Rack Pull (Barbell)
3 Sets
10 Reps
@7
4
Glute-Ham Raise
3 Sets
13 Reps
5
Tech Drills
1 Set
15 mins
6
Sprint
3 Sets
20 mins
Day 5
1
Military Press (Barbell)
3 Sets
2 Reps
@9.5
2
Bench Press (Barbell)
3 Sets
6 Reps
@8
3
Push Up
3 Sets
6 Reps
4
Single Arm Row (Dumbbell)
3 Sets
12 Reps
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
6
Tricep Extension (Cable)
3 Sets
12 Reps
Day 1
1
Power Clean
3 Sets
3 Reps
@7.5
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@7
3
Split Squat (Barbell)
3 Sets
8 Reps
@7.5
4
Good Morning
3 Sets
8 Reps
@7.5
5
Reverse Hyperextension
3 Sets
12 Reps
@8
6
Prowler Push
1 Set
4 Sets
5 mins
5 mins
@7
@8.5
7
Tech Drills
1 Set
1 Set
15 mins
@6.5
@6
8
M Drill
1 Set
3 Reps
@6
Day 2
1
Military Press (Barbell)
3 Sets
3 Reps
@8
2
Bench Press (Paused)
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Bench Press (Close Grip)
3 Sets
8 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
10 Reps
@7.5
5
Seated Military Press (Barbell)
3 Sets
10 Reps
@8
Day 3
1
Bear Crawl
1 Set
2
Walking Lunge
1 Set
3
Inchworm
1 Set
4
Burpee
1 Set
Day 4
1
Clean Pull
3 Sets
3 Reps
@8.5
2
Squat (Barbell)
3 Sets
8 Reps
@7.5
3
Rack Pull (Barbell)
3 Sets
10 Reps
@7
4
Glute-Ham Raise
3 Sets
13 Reps
5
Tech Drills
1 Set
15 mins
6
Sprint
3 Sets
20 mins
Day 5
1
Military Press (Barbell)
3 Sets
2 Reps
@9.5
2
Bench Press (Barbell)
3 Sets
6 Reps
@8
3
Push Up
3 Sets
6 Reps
4
Single Arm Row (Dumbbell)
3 Sets
12 Reps
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
6
Tricep Extension (Cable)
3 Sets
12 Reps
Day 1
1
Power Clean
3 Sets
3 Reps
@7.5
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@7
3
Split Squat (Barbell)
3 Sets
8 Reps
@7.5
4
Good Morning
3 Sets
8 Reps
@7.5
5
Reverse Hyperextension
3 Sets
12 Reps
@8
6
Prowler Push
1 Set
4 Sets
5 mins
5 mins
@7
@8.5
7
Tech Drills
1 Set
1 Set
15 mins
@6.5
@6
8
M Drill
1 Set
3 Reps
@6
Day 2
1
Military Press (Barbell)
3 Sets
3 Reps
@8
2
Bench Press (Paused)
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Bench Press (Close Grip)
3 Sets
8 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
10 Reps
@7.5
5
Seated Military Press (Barbell)
3 Sets
10 Reps
@8
Day 3
1
Bear Crawl
1 Set
2
Walking Lunge
1 Set
3
Inchworm
1 Set
4
Burpee
1 Set
Day 4
1
Clean Pull
3 Sets
3 Reps
@8.5
2
Squat (Barbell)
3 Sets
8 Reps
@7.5
3
Rack Pull (Barbell)
3 Sets
10 Reps
@7
4
Glute-Ham Raise
3 Sets
13 Reps
5
Tech Drills
1 Set
15 mins
6
Sprint
3 Sets
20 mins
Day 5
1
Military Press (Barbell)
3 Sets
2 Reps
@9.5
2
Bench Press (Barbell)
3 Sets
6 Reps
@8
3
Push Up
3 Sets
6 Reps
4
Single Arm Row (Dumbbell)
3 Sets
12 Reps
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
6
Tricep Extension (Cable)
3 Sets
12 Reps
Day 1
1
Power Clean
3 Sets
3 Reps
@7.5
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@7
3
Split Squat (Barbell)
3 Sets
8 Reps
@7.5
4
Good Morning
3 Sets
8 Reps
@7.5
5
Reverse Hyperextension
3 Sets
12 Reps
@8
6
Prowler Push
1 Set
4 Sets
5 mins
5 mins
@7
@8.5
7
Tech Drills
1 Set
1 Set
15 mins
@6.5
@6
8
M Drill
1 Set
3 Reps
@6
Day 2
1
Military Press (Barbell)
3 Sets
3 Reps
@8
2
Bench Press (Paused)
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Bench Press (Close Grip)
3 Sets
8 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
10 Reps
@7.5
5
Seated Military Press (Barbell)
3 Sets
10 Reps
@8
Day 3
1
Bear Crawl
1 Set
2
Walking Lunge
1 Set
3
Inchworm
1 Set
4
Burpee
1 Set
Day 4
1
Clean Pull
3 Sets
3 Reps
@8.5
2
Squat (Barbell)
3 Sets
8 Reps
@7.5
3
Rack Pull (Barbell)
3 Sets
10 Reps
@7
4
Glute-Ham Raise
3 Sets
13 Reps
5
Tech Drills
1 Set
15 mins
6
Sprint
3 Sets
20 mins
Day 5
1
Military Press (Barbell)
3 Sets
2 Reps
@9.5
2
Bench Press (Barbell)
3 Sets
6 Reps
@8
3
Push Up
3 Sets
6 Reps
4
Single Arm Row (Dumbbell)
3 Sets
12 Reps
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
6
Tricep Extension (Cable)
3 Sets
12 Reps
Day 1
1
Power Clean
3 Sets
3 Reps
@7.5
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@7
3
Split Squat (Barbell)
3 Sets
8 Reps
@7.5
4
Good Morning
3 Sets
8 Reps
@7.5
5
Reverse Hyperextension
3 Sets
12 Reps
@8
6
Prowler Push
1 Set
4 Sets
5 mins
5 mins
@7
@8.5
7
Tech Drills
1 Set
1 Set
15 mins
@6.5
@6
8
M Drill
1 Set
3 Reps
@6
Day 2
1
Military Press (Barbell)
3 Sets
3 Reps
@8
2
Bench Press (Paused)
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Bench Press (Close Grip)
3 Sets
8 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
10 Reps
@7.5
5
Seated Military Press (Barbell)
3 Sets
10 Reps
@8
Day 3
1
Bear Crawl
1 Set
2
Walking Lunge
1 Set
3
Inchworm
1 Set
4
Burpee
1 Set
Day 4
1
Clean Pull
3 Sets
3 Reps
@8.5
2
Squat (Barbell)
3 Sets
8 Reps
@7.5
3
Rack Pull (Barbell)
3 Sets
10 Reps
@7
4
Glute-Ham Raise
3 Sets
13 Reps
5
Tech Drills
1 Set
15 mins
6
Sprint
3 Sets
20 mins
Day 5
1
Military Press (Barbell)
3 Sets
2 Reps
@9.5
2
Bench Press (Barbell)
3 Sets
6 Reps
@8
3
Push Up
3 Sets
6 Reps
4
Single Arm Row (Dumbbell)
3 Sets
12 Reps
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
6
Tricep Extension (Cable)
3 Sets
12 Reps
Day 1
1
Power Clean
3 Sets
3 Reps
@7.5
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@7
3
Split Squat (Barbell)
3 Sets
8 Reps
@7.5
4
Good Morning
3 Sets
8 Reps
@7.5
5
Reverse Hyperextension
3 Sets
12 Reps
@8
6
Prowler Push
1 Set
4 Sets
5 mins
5 mins
@7
@8.5
7
Tech Drills
1 Set
1 Set
15 mins
@6.5
@6
8
M Drill
1 Set
3 Reps
@6
Day 2
1
Military Press (Barbell)
3 Sets
3 Reps
@8
2
Bench Press (Paused)
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Bench Press (Close Grip)
3 Sets
8 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
10 Reps
@7.5
5
Seated Military Press (Barbell)
3 Sets
10 Reps
@8
Day 3
1
Bear Crawl
1 Set
2
Walking Lunge
1 Set
3
Inchworm
1 Set
4
Burpee
1 Set
Day 4
1
Clean Pull
3 Sets
3 Reps
@8.5
2
Squat (Barbell)
3 Sets
8 Reps
@7.5
3
Rack Pull (Barbell)
3 Sets
10 Reps
@7
4
Glute-Ham Raise
3 Sets
13 Reps
5
Tech Drills
1 Set
15 mins
6
Sprint
3 Sets
20 mins
Day 5
1
Military Press (Barbell)
3 Sets
2 Reps
@9.5
2
Bench Press (Barbell)
3 Sets
6 Reps
@8
3
Push Up
3 Sets
6 Reps
4
Single Arm Row (Dumbbell)
3 Sets
12 Reps
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
6
Tricep Extension (Cable)
3 Sets
12 Reps
Day 1
1
Power Clean
3 Sets
3 Reps
@7.5
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@7
3
Split Squat (Barbell)
3 Sets
8 Reps
@7.5
4
Good Morning
3 Sets
8 Reps
@7.5
5
Reverse Hyperextension
3 Sets
12 Reps
@8
6
Prowler Push
1 Set
4 Sets
5 mins
5 mins
@7
@8.5
7
Tech Drills
1 Set
1 Set
15 mins
@6.5
@6
8
M Drill
1 Set
3 Reps
@6
Day 2
1
Military Press (Barbell)
3 Sets
3 Reps
@8
2
Bench Press (Paused)
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Bench Press (Close Grip)
3 Sets
8 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
10 Reps
@7.5
5
Seated Military Press (Barbell)
3 Sets
10 Reps
@8
Day 3
1
Bear Crawl
1 Set
2
Walking Lunge
1 Set
3
Inchworm
1 Set
4
Burpee
1 Set
Day 4
1
Clean Pull
3 Sets
3 Reps
@8.5
2
Squat (Barbell)
3 Sets
8 Reps
@7.5
3
Rack Pull (Barbell)
3 Sets
10 Reps
@7
4
Glute-Ham Raise
3 Sets
13 Reps
5
Tech Drills
1 Set
15 mins
6
Sprint
3 Sets
20 mins
Day 5
1
Military Press (Barbell)
3 Sets
2 Reps
@9.5
2
Bench Press (Barbell)
3 Sets
6 Reps
@8
3
Push Up
3 Sets
6 Reps
4
Single Arm Row (Dumbbell)
3 Sets
12 Reps
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
6
Tricep Extension (Cable)
3 Sets
12 Reps