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BoostcampPNG

Basketball workout

by Jeremy Morgan
8 athletes joined

Program Description

Training to become a better athlete

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 07, 2025 12:04
  • Last Edited
    Jul 14, 2025 09:39

Summary

Elevate your game with this comprehensive 6-week basketball workout program designed for dedicated athletes. Committing to 5 days a week, you'll build strength with targeted lower body exercises, enhance your explosiveness through plyometrics, and improve agility with cardio drills. Each session combines supersets and dynamic movements to maximize your performance on the court. Get ready to transform your skills and dominate your next game!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
-
1B
Standing Calf Raise
3
15 reps
-
1C
Nordic Curl
3
8 reps
-
2A
Romanian Deadlift (Barbell)
4
8 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2C
Seated Calf Raise
3
15 reps
-
3A
Hanging Knee Raise
4
12 reps
-
3B
Jump Rope
5
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
-
1B
Standing Calf Raise
3
15 reps
-
1C
Nordic Curl
3
8 reps
-
2A
Romanian Deadlift (Barbell)
4
8 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2C
Seated Calf Raise
3
15 reps
-
3A
Hanging Knee Raise
4
12 reps
-
3B
Jump Rope
5
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
-
1B
Standing Calf Raise
3
15 reps
-
1C
Nordic Curl
3
8 reps
-
2A
Romanian Deadlift (Barbell)
4
8 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2C
Seated Calf Raise
3
15 reps
-
3A
Hanging Knee Raise
4
12 reps
-
3B
Jump Rope
5
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
-
1B
Standing Calf Raise
3
15 reps
-
1C
Nordic Curl
3
8 reps
-
2A
Romanian Deadlift (Barbell)
4
8 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2C
Seated Calf Raise
3
15 reps
-
3A
Hanging Knee Raise
4
12 reps
-
3B
Jump Rope
5
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
-
1B
Standing Calf Raise
3
15 reps
-
1C
Nordic Curl
3
8 reps
-
2A
Romanian Deadlift (Barbell)
4
8 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2C
Seated Calf Raise
3
15 reps
-
3A
Hanging Knee Raise
4
12 reps
-
3B
Jump Rope
5
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
-
1B
Standing Calf Raise
3
15 reps
-
1C
Nordic Curl
3
8 reps
-
2A
Romanian Deadlift (Barbell)
4
8 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2C
Seated Calf Raise
3
15 reps
-
3A
Hanging Knee Raise
4
12 reps
-
3B
Jump Rope
5
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
4
5 reps
-
2
Broad Jump
3
4 reps
-
3
Lateral Jump
3
10 reps
-
4
Box Jump
4
5 reps
-
5
Farmer's Walk (Weighted)
5
-
6
Bear Crawl
5
-
7
Lateral Med Ball Throw
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
4
5 reps
-
2
Broad Jump
3
4 reps
-
3
Lateral Jump
3
10 reps
-
4
Box Jump
4
5 reps
-
5
Farmer's Walk (Weighted)
5
-
6
Bear Crawl
5
-
7
Lateral Med Ball Throw
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
4
5 reps
-
2
Broad Jump
3
4 reps
-
3
Lateral Jump
3
10 reps
-
4
Box Jump
4
5 reps
-
5
Farmer's Walk (Weighted)
5
-
6
Bear Crawl
5
-
7
Lateral Med Ball Throw
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
4
5 reps
-
2
Broad Jump
3
4 reps
-
3
Lateral Jump
3
10 reps
-
4
Box Jump
4
5 reps
-
5
Farmer's Walk (Weighted)
5
-
6
Bear Crawl
5
-
7
Lateral Med Ball Throw
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
4
5 reps
-
2
Broad Jump
3
4 reps
-
3
Lateral Jump
3
10 reps
-
4
Box Jump
4
5 reps
-
5
Farmer's Walk (Weighted)
5
-
6
Bear Crawl
5
-
7
Lateral Med Ball Throw
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
4
5 reps
-
2
Broad Jump
3
4 reps
-
3
Lateral Jump
3
10 reps
-
4
Box Jump
4
5 reps
-
5
Farmer's Walk (Weighted)
5
-
6
Bear Crawl
5
-
7
Lateral Med Ball Throw
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
5 reps
-
1B
Face Pull
3
12 reps
-
1C
Dip (Assisted)
3
10 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2B
Bent Over Row (Barbell)
4
8 reps
-
2C
Pull-Up (Assisted)
4
8 reps
-
3A
Bicep Curl (Dumbbell)
3
12 reps
-
3B
Russian Twist (Dumbbell)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
5 reps
-
1B
Face Pull
3
12 reps
-
1C
Dip (Assisted)
3
10 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2B
Bent Over Row (Barbell)
4
8 reps
-
2C
Pull-Up (Assisted)
4
8 reps
-
3A
Bicep Curl (Dumbbell)
3
12 reps
-
3B
Russian Twist (Dumbbell)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
5 reps
-
1B
Face Pull
3
12 reps
-
1C
Dip (Assisted)
3
10 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2B
Bent Over Row (Barbell)
4
8 reps
-
2C
Pull-Up (Assisted)
4
8 reps
-
3A
Bicep Curl (Dumbbell)
3
12 reps
-
3B
Russian Twist (Dumbbell)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
5 reps
-
1B
Face Pull
3
12 reps
-
1C
Dip (Assisted)
3
10 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2B
Bent Over Row (Barbell)
4
8 reps
-
2C
Pull-Up (Assisted)
4
8 reps
-
3A
Bicep Curl (Dumbbell)
3
12 reps
-
3B
Russian Twist (Dumbbell)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
5 reps
-
1B
Face Pull
3
12 reps
-
1C
Dip (Assisted)
3
10 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2B
Bent Over Row (Barbell)
4
8 reps
-
2C
Pull-Up (Assisted)
4
8 reps
-
3A
Bicep Curl (Dumbbell)
3
12 reps
-
3B
Russian Twist (Dumbbell)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
5 reps
-
1B
Face Pull
3
12 reps
-
1C
Dip (Assisted)
3
10 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2B
Bent Over Row (Barbell)
4
8 reps
-
2C
Pull-Up (Assisted)
4
8 reps
-
3A
Bicep Curl (Dumbbell)
3
12 reps
-
3B
Russian Twist (Dumbbell)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
5
20-30 reps
-
2
Single Leg Plate Hop
3
8 reps
-
3
Pogo Jump
4
5 reps
-
4
Jump Rope
5
1 mins
-
5
Hanging Knee Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
5
20-30 reps
-
2
Single Leg Plate Hop
3
8 reps
-
3
Pogo Jump
4
5 reps
-
4
Jump Rope
5
1 mins
-
5
Hanging Knee Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
5
20-30 reps
-
2
Single Leg Plate Hop
3
8 reps
-
3
Pogo Jump
4
5 reps
-
4
Jump Rope
5
1 mins
-
5
Hanging Knee Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
5
20-30 reps
-
2
Single Leg Plate Hop
3
8 reps
-
3
Pogo Jump
4
5 reps
-
4
Jump Rope
5
1 mins
-
5
Hanging Knee Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
5
20-30 reps
-
2
Single Leg Plate Hop
3
8 reps
-
3
Pogo Jump
4
5 reps
-
4
Jump Rope
5
1 mins
-
5
Hanging Knee Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
5
20-30 reps
-
2
Single Leg Plate Hop
3
8 reps
-
3
Pogo Jump
4
5 reps
-
4
Jump Rope
5
1 mins
-
5
Hanging Knee Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Trapbar High Pull
5
5 reps
-
1B
Step-Up (Weighted)
4
10 reps
-
1C
Push Up (Weighted)
3
12 reps
-
2A
Power Clean
4
3-5 reps
-
2B
Farmer's Walk (Weighted)
3
1 mins
-
2C
Plank
3
1 mins
-
3
Battle Ropes
5
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Trapbar High Pull
5
5 reps
-
1B
Step-Up (Weighted)
4
10 reps
-
1C
Push Up (Weighted)
3
12 reps
-
2A
Power Clean
4
3-5 reps
-
2B
Farmer's Walk (Weighted)
3
1 mins
-
2C
Plank
3
1 mins
-
3
Battle Ropes
5
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Trapbar High Pull
5
5 reps
-
1B
Step-Up (Weighted)
4
10 reps
-
1C
Push Up (Weighted)
3
12 reps
-
2A
Power Clean
4
3-5 reps
-
2B
Farmer's Walk (Weighted)
3
1 mins
-
2C
Plank
3
1 mins
-
3
Battle Ropes
5
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Trapbar High Pull
5
5 reps
-
1B
Step-Up (Weighted)
4
10 reps
-
1C
Push Up (Weighted)
3
12 reps
-
2A
Power Clean
4
3-5 reps
-
2B
Farmer's Walk (Weighted)
3
1 mins
-
2C
Plank
3
1 mins
-
3
Battle Ropes
5
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Trapbar High Pull
5
5 reps
-
1B
Step-Up (Weighted)
4
10 reps
-
1C
Push Up (Weighted)
3
12 reps
-
2A
Power Clean
4
3-5 reps
-
2B
Farmer's Walk (Weighted)
3
1 mins
-
2C
Plank
3
1 mins
-
3
Battle Ropes
5
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Trapbar High Pull
5
5 reps
-
1B
Step-Up (Weighted)
4
10 reps
-
1C
Push Up (Weighted)
3
12 reps
-
2A
Power Clean
4
3-5 reps
-
2B
Farmer's Walk (Weighted)
3
1 mins
-
2C
Plank
3
1 mins
-
3
Battle Ropes
5
1 mins
-
Week 1
1 / 6 Weeks
Day 1
1A
Squat (Barbell)
5 Sets
5 Reps
-
1B
Standing Calf Raise
3 Sets
15 Reps
-
1C
Nordic Curl
3 Sets
8 Reps
-
2A
Romanian Deadlift (Barbell)
4 Sets
8 Reps
-
2B
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
2C
Seated Calf Raise
3 Sets
15 Reps
-
3A
Hanging Knee Raise
4 Sets
12 Reps
-
3B
Jump Rope
5 Sets
45 mins
-
Day 2
1
Pogo Jump
4 Sets
5 Reps
-
2
Broad Jump
3 Sets
4 Reps
-
3
Lateral Jump
3 Sets
10 Reps
-
4
Box Jump
4 Sets
5 Reps
-
5
Farmer's Walk (Weighted)
5 Sets
-
6
Bear Crawl
5 Sets
-
7
Lateral Med Ball Throw
3 Sets
12 Reps
-
Day 3
1A
Bench Press (Barbell)
5 Sets
5 Reps
-
1B
Face Pull
3 Sets
12 Reps
-
1C
Dip (Assisted)
3 Sets
10 Reps
-
2A
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
2B
Bent Over Row (Barbell)
4 Sets
8 Reps
-
2C
Pull-Up (Assisted)
4 Sets
8 Reps
-
3A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
3B
Russian Twist (Dumbbell)
4 Sets
20 Reps
-
Day 4
1
Sprint
5 Sets
20-30 Reps
-
2
Single Leg Plate Hop
3 Sets
8 Reps
-
3
Pogo Jump
4 Sets
5 Reps
-
4
Jump Rope
5 Sets
1 mins
-
5
Hanging Knee Raise
3 Sets
15 Reps
-
Day 5
1A
Trapbar High Pull
5 Sets
5 Reps
-
1B
Step-Up (Weighted)
4 Sets
10 Reps
-
1C
Push Up (Weighted)
3 Sets
12 Reps
-
2A
Power Clean
4 Sets
3-5 Reps
-
2B
Farmer's Walk (Weighted)
3 Sets
1 mins
-
2C
Plank
3 Sets
1 mins
-
3
Battle Ropes
5 Sets
1 mins
-