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BoostcampPNG

Bodyweight for Throwers

by James B.
12 athletes joined

Program Description

This program is for a thrower who may be on the road or just needs more work out side of the gym. Progress Program as needed.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 08, 2024 08:33
  • Last Edited
    Dec 16, 2024 03:32
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
-
2
Split Squat Jump
5
4 reps
-
3
Forward Jump
5
3 reps
-
4
Push Up
5
10 reps
-
5
Pull-Up (Bodyweight)
5
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
-
2
Split Squat Jump
5
4 reps
-
3
Forward Jump
5
3 reps
-
4
Push Up
5
10 reps
-
5
Pull-Up (Bodyweight)
5
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
-
2
Split Squat Jump
5
4 reps
-
3
Forward Jump
5
3 reps
-
4
Push Up
5
10 reps
-
5
Pull-Up (Bodyweight)
5
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
-
2
Split Squat Jump
5
4 reps
-
3
Forward Jump
5
3 reps
-
4
Push Up
5
10 reps
-
5
Pull-Up (Bodyweight)
5
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
-
2
Split Squat Jump
5
4 reps
-
3
Forward Jump
5
3 reps
-
4
Push Up
5
10 reps
-
5
Pull-Up (Bodyweight)
5
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
-
2
Split Squat Jump
5
4 reps
-
3
Forward Jump
5
3 reps
-
4
Push Up
5
10 reps
-
5
Pull-Up (Bodyweight)
5
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
-
2
Split Squat Jump
5
4 reps
-
3
Forward Jump
5
3 reps
-
4
Push Up
5
10 reps
-
5
Pull-Up (Bodyweight)
5
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
-
2
Split Squat Jump
5
4 reps
-
3
Forward Jump
5
3 reps
-
4
Push Up
5
10 reps
-
5
Pull-Up (Bodyweight)
5
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
-
2
Split Squat Jump
5
4 reps
-
3
Forward Jump
5
3 reps
-
4
Push Up
5
10 reps
-
5
Pull-Up (Bodyweight)
5
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
-
2
Split Squat Jump
5
4 reps
-
3
Forward Jump
5
3 reps
-
4
Push Up
5
10 reps
-
5
Pull-Up (Bodyweight)
5
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
-
2
Split Squat Jump
5
4 reps
-
3
Forward Jump
5
3 reps
-
4
Push Up
5
10 reps
-
5
Pull-Up (Bodyweight)
5
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
-
2
Split Squat Jump
5
4 reps
-
3
Forward Jump
5
3 reps
-
4
Push Up
5
10 reps
-
5
Pull-Up (Bodyweight)
5
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
-
2
Split Squat Jump
5
4 reps
-
3
Forward Jump
5
3 reps
-
4
Push Up
5
10 reps
-
5
Pull-Up (Bodyweight)
5
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
-
2
Split Squat Jump
5
4 reps
-
3
Forward Jump
5
3 reps
-
4
Push Up
5
10 reps
-
5
Pull-Up (Bodyweight)
5
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
-
2
Split Squat Jump
5
4 reps
-
3
Forward Jump
5
3 reps
-
4
Push Up
5
10 reps
-
5
Pull-Up (Bodyweight)
5
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
-
2
Split Squat Jump
5
4 reps
-
3
Forward Jump
5
3 reps
-
4
Push Up
5
10 reps
-
5
Pull-Up (Bodyweight)
5
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
-
2
Split Squat Jump
5
4 reps
-
3
Forward Jump
5
3 reps
-
4
Push Up
5
10 reps
-
5
Pull-Up (Bodyweight)
5
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
-
2
Split Squat Jump
5
4 reps
-
3
Forward Jump
5
3 reps
-
4
Push Up
5
10 reps
-
5
Pull-Up (Bodyweight)
5
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
-
2
Split Squat Jump
5
4 reps
-
3
Forward Jump
5
3 reps
-
4
Push Up
5
10 reps
-
5
Pull-Up (Bodyweight)
5
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
-
2
Split Squat Jump
5
4 reps
-
3
Forward Jump
5
3 reps
-
4
Push Up
5
10 reps
-
5
Pull-Up (Bodyweight)
5
3 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
-
2
Split Squat Jump
5
4 reps
-
3
Forward Jump
5
3 reps
-
4
Push Up
5
10 reps
-
5
Pull-Up (Bodyweight)
5
3 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
-
2
Split Squat Jump
5
4 reps
-
3
Forward Jump
5
3 reps
-
4
Push Up
5
10 reps
-
5
Pull-Up (Bodyweight)
5
3 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
-
2
Split Squat Jump
5
4 reps
-
3
Forward Jump
5
3 reps
-
4
Push Up
5
10 reps
-
5
Pull-Up (Bodyweight)
5
3 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
-
2
Split Squat Jump
5
4 reps
-
3
Forward Jump
5
3 reps
-
4
Push Up
5
10 reps
-
5
Pull-Up (Bodyweight)
5
3 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
-
2
Split Squat Jump
5
4 reps
-
3
Forward Jump
5
3 reps
-
4
Push Up
5
10 reps
-
5
Pull-Up (Bodyweight)
5
3 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
-
2
Split Squat Jump
5
4 reps
-
3
Forward Jump
5
3 reps
-
4
Push Up
5
10 reps
-
5
Pull-Up (Bodyweight)
5
3 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
-
2
Split Squat Jump
5
4 reps
-
3
Forward Jump
5
3 reps
-
4
Push Up
5
10 reps
-
5
Pull-Up (Bodyweight)
5
3 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
-
2
Split Squat Jump
5
4 reps
-
3
Forward Jump
5
3 reps
-
4
Push Up
5
10 reps
-
5
Pull-Up (Bodyweight)
5
3 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Lateral Lunge
5 Sets
6 Reps
-
2
Split Squat Jump
5 Sets
4 Reps
-
3
Forward Jump
5 Sets
3 Reps
-
4
Push Up
5 Sets
10 Reps
-
5
Pull-Up (Bodyweight)
5 Sets
3 Reps
-
Day 2
1
Lateral Lunge
5 Sets
6 Reps
-
2
Split Squat Jump
5 Sets
4 Reps
-
3
Forward Jump
5 Sets
3 Reps
-
4
Push Up
5 Sets
10 Reps
-
5
Pull-Up (Bodyweight)
5 Sets
3 Reps
-
Day 3
1
Lateral Lunge
5 Sets
6 Reps
-
2
Split Squat Jump
5 Sets
4 Reps
-
3
Forward Jump
5 Sets
3 Reps
-
4
Push Up
5 Sets
10 Reps
-
5
Pull-Up (Bodyweight)
5 Sets
3 Reps
-
Day 4
1
Lateral Lunge
5 Sets
6 Reps
-
2
Split Squat Jump
5 Sets
4 Reps
-
3
Forward Jump
5 Sets
3 Reps
-
4
Push Up
5 Sets
10 Reps
-
5
Pull-Up (Bodyweight)
5 Sets
3 Reps
-
Day 5
1
Lateral Lunge
5 Sets
6 Reps
-
2
Split Squat Jump
5 Sets
4 Reps
-
3
Forward Jump
5 Sets
3 Reps
-
4
Push Up
5 Sets
10 Reps
-
5
Pull-Up (Bodyweight)
5 Sets
3 Reps
-
Day 7
1
Lateral Lunge
5 Sets
6 Reps
-
2
Split Squat Jump
5 Sets
4 Reps
-
3
Forward Jump
5 Sets
3 Reps
-
4
Push Up
5 Sets
10 Reps
-
5
Pull-Up (Bodyweight)
5 Sets
3 Reps
-
Day 6
1
Lateral Lunge
5 Sets
6 Reps
-
2
Split Squat Jump
5 Sets
4 Reps
-
3
Forward Jump
5 Sets
3 Reps
-
4
Push Up
5 Sets
10 Reps
-
5
Pull-Up (Bodyweight)
5 Sets
3 Reps
-