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In-Season

by Florian Petzold

Program Description

for ballers

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    Feb 25, 2025 08:22
  • Last Edited
    Jun 18, 2025 09:24

Summary

Elevate your game with the In-Season workout program, designed for athletes looking to maintain peak performance during their competitive season. Over the course of one week, you'll engage in four dynamic training sessions focusing on strength and stability, featuring compound movements like squats and bench presses, along with targeted accessory work. This program is perfect for those with access to a full gym, ensuring you have the tools needed to build strength while enhancing your endurance. Get ready to push your limits and keep your body in top shape!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
-
2
Romanian Deadlift (Barbell)
2
6 reps
-
3
Bulgarian Split Squat (Barbell)
2
8 reps
-
4
Nordic Curl
3
5 reps
-
5
Copenhagen Plank
3
30 mins
-
6
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
8 reps
-
3
Pec Deck (Machine)
2
8 reps
-
4
Tricep Pushdown (Cable)
2
10 reps
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Russian Twist (Dumbbell)
3
15 reps
-
7
Ab Wheel
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
-
2
Chest Supported Row (Machine)
2
8 reps
-
3
Cable Low Row
2
8 reps
-
4
Preacher Curl (Dumbbell)
2
10 reps
-
5
Rear Delt Fly (Cable)
2
8 reps
-
6
Windshield Wipers
3
12 reps
-
7
Dead Bug
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Depth Jump
3
5 reps
-
3
Bulgarian Split Jump
3
30 mins
-
4
Trap Bar Deadlift
2
4 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Copenhagen Plank
3
30 mins
-
Week 1
1 / 1 Weeks
Day 1
1
Squat (Barbell)
2 Sets
6 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
6 Reps
-
3
Bulgarian Split Squat (Barbell)
2 Sets
8 Reps
-
4
Nordic Curl
3 Sets
5 Reps
-
5
Copenhagen Plank
3 Sets
30 mins
-
6
Hanging Leg Raise
3 Sets
15 Reps
-
Day 2
1
Bench Press (Dumbbell)
2 Sets
8 Reps
-
2
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
-
3
Pec Deck (Machine)
2 Sets
8 Reps
-
4
Tricep Pushdown (Cable)
2 Sets
10 Reps
-
5
Shoulder Press (Machine)
2 Sets
8 Reps
-
6
Russian Twist (Dumbbell)
3 Sets
15 Reps
-
7
Ab Wheel
3 Sets
10 Reps
-
Day 3
1
Pull-Up (Bodyweight)
2 Sets
8 Reps
-
2
Chest Supported Row (Machine)
2 Sets
8 Reps
-
3
Cable Low Row
2 Sets
8 Reps
-
4
Preacher Curl (Dumbbell)
2 Sets
10 Reps
-
5
Rear Delt Fly (Cable)
2 Sets
8 Reps
-
6
Windshield Wipers
3 Sets
12 Reps
-
7
Dead Bug
3 Sets
10 Reps
-
Day 4
1
Box Jump
3 Sets
5 Reps
-
2
Depth Jump
3 Sets
5 Reps
-
3
Bulgarian Split Jump
3 Sets
30 mins
-
4
Trap Bar Deadlift
2 Sets
4 Reps
-
5
Hanging Leg Raise
3 Sets
15 Reps
-
6
Copenhagen Plank
3 Sets
30 mins
-