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Bodyweight for Throwers

by James B.
14 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
    Jun 18, 2025 12:32

Summary

Unlock your potential with the **Bodyweight for Throwers** program, designed specifically for athletes looking to enhance their explosive power and functional strength over a focused 4-week period. This 7-day-a-week regimen utilizes bodyweight exercises like Lateral Lunges, Split Squat Jumps, and Push-Ups to target key muscle groups essential for throwing performance. Each session is structured to build endurance and agility without the need for equipment, making it perfect for training at home. Get ready to elevate your game and unleash your inner athlete!
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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
-