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Waterpolo Strength

by chingus dingus
1 athletes joined

Program Description

Tried to create a good waterpolo strength program that is only 3 days a week and low fatigue, so that you can go to practice and workout at the same time. Should work with a busy schedule, as it’s only 3 days a week and can be done on your off-days

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 04, 2025 10:43
  • Last Edited
    Jul 05, 2025 10:26
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
5 reps
RPE 8.5
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Landmine Press
3
8 reps
RPE 9
5
Face Pull
3
8 reps
RPE 9
6
Pallof Press
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
5 reps
RPE 8.5
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Landmine Press
3
8 reps
RPE 9
5
Face Pull
3
8 reps
RPE 9
6
Pallof Press
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
4 reps
RPE 10
2
Trap Bar Deadlift
3
6 reps
RPE 8.5
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Nordic Curl
3
5 reps
RPE 8
5
Couch Stretch
1
1 mins
-
6
Elevated Pigeon Stretch
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
4 reps
RPE 10
2
Trap Bar Deadlift
3
6 reps
RPE 8.5
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Glute Bridge (Barbell)
3
8 reps
RPE 9
5
Couch Stretch
1
1 mins
-
6
Elevated Pigeon Stretch
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
4
4 reps
RPE 10
2
Trap Bar Deadlift
3
6 reps
RPE 9
3
Pull-Up (Bodyweight)
3
6 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
6
Landmine Press
3
10 reps
RPE 8.5
7
Pallof Press
3
10 reps
RPE 9
8
Side Plank with Reach Through
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
4
4 reps
RPE 10
2
Trap Bar Deadlift
3
6 reps
RPE 9
3
Pull-Up (Bodyweight)
3
6 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
6
Landmine Press
3
10 reps
RPE 8.5
7
Pallof Press
3
10 reps
RPE 9
8
Side Plank with Reach Through
3
10 reps
RPE 9
Week 1
1 / 2 Weeks
Day 1
1
Med Ball Slam
3 Sets
5 Reps
@8.5
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8.5
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
4
Landmine Press
3 Sets
8 Reps
@9
5
Face Pull
3 Sets
8 Reps
@9
6
Pallof Press
3 Sets
8 Reps
@9
Day 2
1
Box Jump
4 Sets
4 Reps
@10
2
Trap Bar Deadlift
3 Sets
6 Reps
@8.5
3
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
4
Nordic Curl
3 Sets
5 Reps
@8
5
Couch Stretch
1 Set
1 mins
-
6
Elevated Pigeon Stretch
1 Set
1 Reps
-
Day 3
1
Broad Jump
4 Sets
4 Reps
@10
2
Trap Bar Deadlift
3 Sets
6 Reps
@9
3
Pull-Up (Bodyweight)
3 Sets
6 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
5
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@9
6
Landmine Press
3 Sets
10 Reps
@8.5
7
Pallof Press
3 Sets
10 Reps
@9
8
Side Plank with Reach Through
3 Sets
10 Reps
@9