Program Description
To get better at offensive line
Program Overview
- LevelNovice
- GoalAthletics, Powerlifting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout100 minutes
- CreatedJun 12, 2024 12:28
- Last EditedJun 24, 2025 02:01
Summary
Unleash your inner powerhouse with this 10-week Offensive Lineman program, designed to build strength, explosiveness, and endurance. Committing to five days a week, you'll tackle a variety of barbell and bodyweight exercises, including military presses, squats, and bear crawls, all tailored to enhance your performance on the field. This program emphasizes functional strength and stability, ensuring you’re not just lifting weights but preparing your body for the demands of the game. Get ready to dominate your workouts and elevate your game!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 7.5
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Split Squat (Barbell)
3
8 reps
RPE 7.5
4
Good Morning
3
8 reps
RPE 7.5
5
Reverse Hyperextension
3
12 reps
RPE 8
6
Prowler Push
1
4
5 mins
5 mins
RPE 7
RPE 8.5
7
Tech Drills
1
1
15 mins
RPE 6.5
RPE 6
8
M Drill
1
3 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 7.5
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Split Squat (Barbell)
3
8 reps
RPE 7.5
4
Good Morning
3
8 reps
RPE 7.5
5
Reverse Hyperextension
3
12 reps
RPE 8
6
Prowler Push
1
4
5 mins
5 mins
RPE 7
RPE 8.5
7
Tech Drills
1
1
15 mins
RPE 6.5
RPE 6
8
M Drill
1
3 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 7.5
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Split Squat (Barbell)
3
8 reps
RPE 7.5
4
Good Morning
3
8 reps
RPE 7.5
5
Reverse Hyperextension
3
12 reps
RPE 8
6
Prowler Push
1
4
5 mins
5 mins
RPE 7
RPE 8.5
7
Tech Drills
1
1
15 mins
RPE 6.5
RPE 6
8
M Drill
1
3 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 7.5
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Split Squat (Barbell)
3
8 reps
RPE 7.5
4
Good Morning
3
8 reps
RPE 7.5
5
Reverse Hyperextension
3
12 reps
RPE 8
6
Prowler Push
1
4
5 mins
5 mins
RPE 7
RPE 8.5
7
Tech Drills
1
1
15 mins
RPE 6.5
RPE 6
8
M Drill
1
3 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 7.5
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Split Squat (Barbell)
3
8 reps
RPE 7.5
4
Good Morning
3
8 reps
RPE 7.5
5
Reverse Hyperextension
3
12 reps
RPE 8
6
Prowler Push
1
4
5 mins
5 mins
RPE 7
RPE 8.5
7
Tech Drills
1
1
15 mins
RPE 6.5
RPE 6
8
M Drill
1
3 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 7.5
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Split Squat (Barbell)
3
8 reps
RPE 7.5
4
Good Morning
3
8 reps
RPE 7.5
5
Reverse Hyperextension
3
12 reps
RPE 8
6
Prowler Push
1
4
5 mins
5 mins
RPE 7
RPE 8.5
7
Tech Drills
1
1
15 mins
RPE 6.5
RPE 6
8
M Drill
1
3 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 7.5
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Split Squat (Barbell)
3
8 reps
RPE 7.5
4
Good Morning
3
8 reps
RPE 7.5
5
Reverse Hyperextension
3
12 reps
RPE 8
6
Prowler Push
1
4
5 mins
5 mins
RPE 7
RPE 8.5
7
Tech Drills
1
1
15 mins
RPE 6.5
RPE 6
8
M Drill
1
3 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 7.5
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Split Squat (Barbell)
3
8 reps
RPE 7.5
4
Good Morning
3
8 reps
RPE 7.5
5
Reverse Hyperextension
3
12 reps
RPE 8
6
Prowler Push
1
4
5 mins
5 mins
RPE 7
RPE 8.5
7
Tech Drills
1
1
15 mins
RPE 6.5
RPE 6
8
M Drill
1
3 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 7.5
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Split Squat (Barbell)
3
8 reps
RPE 7.5
4
Good Morning
3
8 reps
RPE 7.5
5
Reverse Hyperextension
3
12 reps
RPE 8
6
Prowler Push
1
4
5 mins
5 mins
RPE 7
RPE 8.5
7
Tech Drills
1
1
15 mins
RPE 6.5
RPE 6
8
M Drill
1
3 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 7.5
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Split Squat (Barbell)
3
8 reps
RPE 7.5
4
Good Morning
3
8 reps
RPE 7.5
5
Reverse Hyperextension
3
12 reps
RPE 8
6
Prowler Push
1
4
5 mins
5 mins
RPE 7
RPE 8.5
7
Tech Drills
1
1
15 mins
RPE 6.5
RPE 6
8
M Drill
1
3 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
RPE 8
2
Bench Press (Paused)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Bench Press (Close Grip)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
5
Seated Military Press (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
RPE 8
2
Bench Press (Paused)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Bench Press (Close Grip)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
5
Seated Military Press (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
RPE 8
2
Bench Press (Paused)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Bench Press (Close Grip)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
5
Seated Military Press (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
RPE 8
2
Bench Press (Paused)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Bench Press (Close Grip)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
5
Seated Military Press (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
RPE 8
2
Bench Press (Paused)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Bench Press (Close Grip)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
5
Seated Military Press (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
RPE 8
2
Bench Press (Paused)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Bench Press (Close Grip)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
5
Seated Military Press (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
RPE 8
2
Bench Press (Paused)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Bench Press (Close Grip)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
5
Seated Military Press (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
RPE 8
2
Bench Press (Paused)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Bench Press (Close Grip)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
5
Seated Military Press (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
RPE 8
2
Bench Press (Paused)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Bench Press (Close Grip)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
5
Seated Military Press (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
RPE 8
2
Bench Press (Paused)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Bench Press (Close Grip)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
5
Seated Military Press (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bear Crawl
1
-
2
Walking Lunge
1
-
3
Inchworm
1
-
4
Burpee
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bear Crawl
1
-
2
Walking Lunge
1
-
3
Inchworm
1
-
4
Burpee
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bear Crawl
1
-
2
Walking Lunge
1
-
3
Inchworm
1
-
4
Burpee
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bear Crawl
1
-
2
Walking Lunge
1
-
3
Inchworm
1
-
4
Burpee
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bear Crawl
1
-
2
Walking Lunge
1
-
3
Inchworm
1
-
4
Burpee
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bear Crawl
1
-
2
Walking Lunge
1
-
3
Inchworm
1
-
4
Burpee
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bear Crawl
1
-
2
Walking Lunge
1
-
3
Inchworm
1
-
4
Burpee
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bear Crawl
1
-
2
Walking Lunge
1
-
3
Inchworm
1
-
4
Burpee
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bear Crawl
1
-
2
Walking Lunge
1
-
3
Inchworm
1
-
4
Burpee
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bear Crawl
1
-
2
Walking Lunge
1
-
3
Inchworm
1
-
4
Burpee
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
3 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 7.5
3
Rack Pull (Barbell)
3
10 reps
RPE 7
4
Glute-Ham Raise
3
13 reps
-
5
Tech Drills
1
15 mins
-
6
Sprint
3
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
3 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 7.5
3
Rack Pull (Barbell)
3
10 reps
RPE 7
4
Glute-Ham Raise
3
13 reps
-
5
Tech Drills
1
15 mins
-
6
Sprint
3
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
3 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 7.5
3
Rack Pull (Barbell)
3
10 reps
RPE 7
4
Glute-Ham Raise
3
13 reps
-
5
Tech Drills
1
15 mins
-
6
Sprint
3
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
3 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 7.5
3
Rack Pull (Barbell)
3
10 reps
RPE 7
4
Glute-Ham Raise
3
13 reps
-
5
Tech Drills
1
15 mins
-
6
Sprint
3
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
3 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 7.5
3
Rack Pull (Barbell)
3
10 reps
RPE 7
4
Glute-Ham Raise
3
13 reps
-
5
Tech Drills
1
15 mins
-
6
Sprint
3
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
3 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 7.5
3
Rack Pull (Barbell)
3
10 reps
RPE 7
4
Glute-Ham Raise
3
13 reps
-
5
Tech Drills
1
15 mins
-
6
Sprint
3
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
3 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 7.5
3
Rack Pull (Barbell)
3
10 reps
RPE 7
4
Glute-Ham Raise
3
13 reps
-
5
Tech Drills
1
15 mins
-
6
Sprint
3
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
3 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 7.5
3
Rack Pull (Barbell)
3
10 reps
RPE 7
4
Glute-Ham Raise
3
13 reps
-
5
Tech Drills
1
15 mins
-
6
Sprint
3
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
3 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 7.5
3
Rack Pull (Barbell)
3
10 reps
RPE 7
4
Glute-Ham Raise
3
13 reps
-
5
Tech Drills
1
15 mins
-
6
Sprint
3
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
3 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 7.5
3
Rack Pull (Barbell)
3
10 reps
RPE 7
4
Glute-Ham Raise
3
13 reps
-
5
Tech Drills
1
15 mins
-
6
Sprint
3
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
2 reps
RPE 9.5
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Push Up
3
6 reps
-
4
Single Arm Row (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
2 reps
RPE 9.5
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Push Up
3
6 reps
-
4
Single Arm Row (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
2 reps
RPE 9.5
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Push Up
3
6 reps
-
4
Single Arm Row (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
2 reps
RPE 9.5
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Push Up
3
6 reps
-
4
Single Arm Row (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
2 reps
RPE 9.5
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Push Up
3
6 reps
-
4
Single Arm Row (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
2 reps
RPE 9.5
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Push Up
3
6 reps
-
4
Single Arm Row (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
2 reps
RPE 9.5
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Push Up
3
6 reps
-
4
Single Arm Row (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
2 reps
RPE 9.5
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Push Up
3
6 reps
-
4
Single Arm Row (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
2 reps
RPE 9.5
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Push Up
3
6 reps
-
4
Single Arm Row (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
2 reps
RPE 9.5
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Push Up
3
6 reps
-
4
Single Arm Row (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
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 Crawl1 Set
-
2
Walking Lunge1 Set
-
3
Inchworm1 Set
-
4
Burpee1 Set
-
Day 4
1
Clean Pull3 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 Raise3 Sets
13 Reps
-
5
Tech Drills1 Set
15 mins
-
6
Sprint3 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 Up3 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 Clean3 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 Morning3 Sets
8 Reps
@7.5
5
Reverse Hyperextension3 Sets
12 Reps
@8
6
Prowler Push1 Set
4 Sets
5 mins
5 mins
@7
@8.5
7
Tech Drills1 Set
1 Set
15 mins
@6.5
@6
8
M Drill1 Set
3 Reps
@6