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BoostcampPNG

D1 basketball

by Keaghan Gifford
120 athletes joined

Program Description

To help people get leaner and more fit for BBALL and have more powerful shots and jump higher

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 21, 2024 10:14
  • Last Edited
    May 04, 2025 01:05
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
RPE 8.5
2
Lunge (Dumbbell)
3
12 reps
RPE 7.5
3
Standing Calf Raise
3
15 reps
RPE 8.5
4
Sprint
4
25 mins
RPE 7.5
5
Box Jump
3
10 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 8.5
7
Leg Press
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
RPE 8.5
2
Lunge (Dumbbell)
3
12 reps
RPE 7.5
3
Standing Calf Raise
3
15 reps
RPE 8.5
4
Sprint
4
25 mins
RPE 7.5
5
Box Jump
3
10 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 8.5
7
Leg Press
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
RPE 8.5
2
Lunge (Dumbbell)
3
12 reps
RPE 7.5
3
Standing Calf Raise
3
15 reps
RPE 8.5
4
Sprint
4
25 mins
RPE 7.5
5
Box Jump
3
10 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 8.5
7
Leg Press
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
RPE 8.5
2
Lunge (Dumbbell)
3
12 reps
RPE 7.5
3
Standing Calf Raise
3
15 reps
RPE 8.5
4
Sprint
4
25 mins
RPE 7.5
5
Box Jump
3
10 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 8.5
7
Leg Press
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
RPE 8.5
2
Lunge (Dumbbell)
3
12 reps
RPE 7.5
3
Standing Calf Raise
3
15 reps
RPE 8.5
4
Sprint
4
25 mins
RPE 7.5
5
Box Jump
3
10 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 8.5
7
Leg Press
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
RPE 8.5
2
Lunge (Dumbbell)
3
12 reps
RPE 7.5
3
Standing Calf Raise
3
15 reps
RPE 8.5
4
Sprint
4
25 mins
RPE 7.5
5
Box Jump
3
10 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 8.5
7
Leg Press
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
RPE 8.5
2
Lunge (Dumbbell)
3
12 reps
RPE 7.5
3
Standing Calf Raise
3
15 reps
RPE 8.5
4
Sprint
4
25 mins
RPE 7.5
5
Box Jump
3
10 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 8.5
7
Leg Press
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
RPE 8.5
2
Lunge (Dumbbell)
3
12 reps
RPE 7.5
3
Standing Calf Raise
3
15 reps
RPE 8.5
4
Sprint
4
25 mins
RPE 7.5
5
Box Jump
3
10 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 8.5
7
Leg Press
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
RPE 8.5
2
Lunge (Dumbbell)
3
12 reps
RPE 7.5
3
Standing Calf Raise
3
15 reps
RPE 8.5
4
Sprint
4
25 mins
RPE 7.5
5
Box Jump
3
10 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 8.5
7
Leg Press
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
RPE 8.5
2
Lunge (Dumbbell)
3
12 reps
RPE 7.5
3
Standing Calf Raise
3
15 reps
RPE 8.5
4
Sprint
4
25 mins
RPE 7.5
5
Box Jump
3
10 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 8.5
7
Leg Press
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
RPE 8.5
2
Lunge (Dumbbell)
3
12 reps
RPE 7.5
3
Standing Calf Raise
3
15 reps
RPE 8.5
4
Sprint
4
25 mins
RPE 7.5
5
Box Jump
3
10 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 8.5
7
Leg Press
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
RPE 8.5
2
Lunge (Dumbbell)
3
12 reps
RPE 7.5
3
Standing Calf Raise
3
15 reps
RPE 8.5
4
Sprint
4
25 mins
RPE 7.5
5
Box Jump
3
10 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 8.5
7
Leg Press
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
3
Med Ball Slam
3
15 reps
RPE 8
4
Russian Twist
3
10 reps
RPE 6
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Push Up (Incline)
3
10 reps
RPE 6
7
Standing Calf Raise
3
12 reps
RPE 8
8
Box Jump
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
3
Med Ball Slam
3
15 reps
RPE 8
4
Russian Twist
3
10 reps
RPE 6
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Push Up (Incline)
3
10 reps
RPE 6
7
Standing Calf Raise
3
12 reps
RPE 8
8
Box Jump
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
3
Med Ball Slam
3
15 reps
RPE 8
4
Russian Twist
3
10 reps
RPE 6
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Push Up (Incline)
3
10 reps
RPE 6
7
Standing Calf Raise
3
12 reps
RPE 8
8
Box Jump
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
3
Med Ball Slam
3
15 reps
RPE 8
4
Russian Twist
3
10 reps
RPE 6
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Push Up (Incline)
3
10 reps
RPE 6
7
Standing Calf Raise
3
12 reps
RPE 8
8
Box Jump
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
3
Med Ball Slam
3
15 reps
RPE 8
4
Russian Twist
3
10 reps
RPE 6
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Push Up (Incline)
3
10 reps
RPE 6
7
Standing Calf Raise
3
12 reps
RPE 8
8
Box Jump
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
3
Med Ball Slam
3
15 reps
RPE 8
4
Russian Twist
3
10 reps
RPE 6
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Push Up (Incline)
3
10 reps
RPE 6
7
Standing Calf Raise
3
12 reps
RPE 8
8
Box Jump
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
3
Med Ball Slam
3
15 reps
RPE 8
4
Russian Twist
3
10 reps
RPE 6
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Push Up (Incline)
3
10 reps
RPE 6
7
Standing Calf Raise
3
12 reps
RPE 8
8
Box Jump
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
3
Med Ball Slam
3
15 reps
RPE 8
4
Russian Twist
3
10 reps
RPE 6
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Push Up (Incline)
3
10 reps
RPE 6
7
Standing Calf Raise
3
12 reps
RPE 8
8
Box Jump
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
3
Med Ball Slam
3
15 reps
RPE 8
4
Russian Twist
3
10 reps
RPE 6
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Push Up (Incline)
3
10 reps
RPE 6
7
Standing Calf Raise
3
12 reps
RPE 8
8
Box Jump
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
3
Med Ball Slam
3
15 reps
RPE 8
4
Russian Twist
3
10 reps
RPE 6
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Push Up (Incline)
3
10 reps
RPE 6
7
Standing Calf Raise
3
12 reps
RPE 8
8
Box Jump
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
3
Med Ball Slam
3
15 reps
RPE 8
4
Russian Twist
3
10 reps
RPE 6
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Push Up (Incline)
3
10 reps
RPE 6
7
Standing Calf Raise
3
12 reps
RPE 8
8
Box Jump
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
3
Med Ball Slam
3
15 reps
RPE 8
4
Russian Twist
3
10 reps
RPE 6
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Push Up (Incline)
3
10 reps
RPE 6
7
Standing Calf Raise
3
12 reps
RPE 8
8
Box Jump
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
15 reps
-
2
World's Greatest Stretch
1
15 reps
-
3
Pogo Hop
3
25 reps
RPE 8.5
4
Jump Rope
1
5 mins
RPE 10
5
Jump Squat
3
15 reps
RPE 6
6
Abs Crunch (Bodyweight)
3
12 reps
RPE 6.5
7
Oblique Crunch
3
10 reps
RPE 7
8
Sit Up
3
12 reps
RPE 8
9
Push Up
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
15 reps
-
2
World's Greatest Stretch
1
15 reps
-
3
Pogo Hop
3
25 reps
RPE 8.5
4
Jump Rope
1
5 mins
RPE 10
5
Jump Squat
3
15 reps
RPE 6
6
Abs Crunch (Bodyweight)
3
12 reps
RPE 6.5
7
Oblique Crunch
3
10 reps
RPE 7
8
Sit Up
3
12 reps
RPE 8
9
Push Up
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
15 reps
-
2
World's Greatest Stretch
1
15 reps
-
3
Pogo Hop
3
25 reps
RPE 8.5
4
Jump Rope
1
5 mins
RPE 10
5
Jump Squat
3
15 reps
RPE 6
6
Abs Crunch (Bodyweight)
3
12 reps
RPE 6.5
7
Oblique Crunch
3
10 reps
RPE 7
8
Sit Up
3
12 reps
RPE 8
9
Push Up
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
15 reps
-
2
World's Greatest Stretch
1
15 reps
-
3
Pogo Hop
3
25 reps
RPE 8.5
4
Jump Rope
1
5 mins
RPE 10
5
Jump Squat
3
15 reps
RPE 6
6
Abs Crunch (Bodyweight)
3
12 reps
RPE 6.5
7
Oblique Crunch
3
10 reps
RPE 7
8
Sit Up
3
12 reps
RPE 8
9
Push Up
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
15 reps
-
2
World's Greatest Stretch
1
15 reps
-
3
Pogo Hop
3
25 reps
RPE 8.5
4
Jump Rope
1
5 mins
RPE 10
5
Jump Squat
3
15 reps
RPE 6
6
Abs Crunch (Bodyweight)
3
12 reps
RPE 6.5
7
Oblique Crunch
3
10 reps
RPE 7
8
Sit Up
3
12 reps
RPE 8
9
Push Up
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
15 reps
-
2
World's Greatest Stretch
1
15 reps
-
3
Pogo Hop
3
25 reps
RPE 8.5
4
Jump Rope
1
5 mins
RPE 10
5
Jump Squat
3
15 reps
RPE 6
6
Abs Crunch (Bodyweight)
3
12 reps
RPE 6.5
7
Oblique Crunch
3
10 reps
RPE 7
8
Sit Up
3
12 reps
RPE 8
9
Push Up
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
15 reps
-
2
World's Greatest Stretch
1
15 reps
-
3
Pogo Hop
3
25 reps
RPE 8.5
4
Jump Rope
1
5 mins
RPE 10
5
Jump Squat
3
15 reps
RPE 6
6
Abs Crunch (Bodyweight)
3
12 reps
RPE 6.5
7
Oblique Crunch
3
10 reps
RPE 7
8
Sit Up
3
12 reps
RPE 8
9
Push Up
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
15 reps
-
2
World's Greatest Stretch
1
15 reps
-
3
Pogo Hop
3
25 reps
RPE 8.5
4
Jump Rope
1
5 mins
RPE 10
5
Jump Squat
3
15 reps
RPE 6
6
Abs Crunch (Bodyweight)
3
12 reps
RPE 6.5
7
Oblique Crunch
3
10 reps
RPE 7
8
Sit Up
3
12 reps
RPE 8
9
Push Up
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
15 reps
-
2
World's Greatest Stretch
1
15 reps
-
3
Pogo Hop
3
25 reps
RPE 8.5
4
Jump Rope
1
5 mins
RPE 10
5
Jump Squat
3
15 reps
RPE 6
6
Abs Crunch (Bodyweight)
3
12 reps
RPE 6.5
7
Oblique Crunch
3
10 reps
RPE 7
8
Sit Up
3
12 reps
RPE 8
9
Push Up
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
15 reps
-
2
World's Greatest Stretch
1
15 reps
-
3
Pogo Hop
3
25 reps
RPE 8.5
4
Jump Rope
1
5 mins
RPE 10
5
Jump Squat
3
15 reps
RPE 6
6
Abs Crunch (Bodyweight)
3
12 reps
RPE 6.5
7
Oblique Crunch
3
10 reps
RPE 7
8
Sit Up
3
12 reps
RPE 8
9
Push Up
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
15 reps
-
2
World's Greatest Stretch
1
15 reps
-
3
Pogo Hop
3
25 reps
RPE 8.5
4
Jump Rope
1
5 mins
RPE 10
5
Jump Squat
3
15 reps
RPE 6
6
Abs Crunch (Bodyweight)
3
12 reps
RPE 6.5
7
Oblique Crunch
3
10 reps
RPE 7
8
Sit Up
3
12 reps
RPE 8
9
Push Up
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
15 reps
-
2
World's Greatest Stretch
1
15 reps
-
3
Pogo Hop
3
25 reps
RPE 8.5
4
Jump Rope
1
5 mins
RPE 10
5
Jump Squat
3
15 reps
RPE 6
6
Abs Crunch (Bodyweight)
3
12 reps
RPE 6.5
7
Oblique Crunch
3
10 reps
RPE 7
8
Sit Up
3
12 reps
RPE 8
9
Push Up
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
-
2
Light Jog
1
120 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
-
2
Light Jog
1
120 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
-
2
Light Jog
1
120 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
-
2
Light Jog
1
120 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
-
2
Light Jog
1
120 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
-
2
Light Jog
1
120 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
-
2
Light Jog
1
120 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
-
2
Light Jog
1
120 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
-
2
Light Jog
1
120 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
-
2
Light Jog
1
120 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Paused)
3 Sets
12 Reps
@8.5
2
Lunge (Dumbbell)
3 Sets
12 Reps
@7.5
3
Standing Calf Raise
3 Sets
15 Reps
@8.5
4
Sprint
4 Sets
25 mins
@7.5
5
Box Jump
3 Sets
10 Reps
@6.5
6
Leg Curl
3 Sets
12 Reps
@8.5
7
Leg Press
3 Sets
10 Reps
@7.5
Day 2
1
Bench Press (Paused)
3 Sets
10 Reps
@8
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@6.5
3
Med Ball Slam
3 Sets
15 Reps
@8
4
Russian Twist
3 Sets
10 Reps
@6
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
6
Push Up (Incline)
3 Sets
10 Reps
@6
7
Standing Calf Raise
3 Sets
12 Reps
@8
8
Box Jump
3 Sets
10 Reps
@6
Day 3
1
Hamstring Stretch with Rotation
1 Set
15 Reps
-
2
World's Greatest Stretch
1 Set
15 Reps
-
3
Pogo Hop
3 Sets
25 Reps
@8.5
4
Jump Rope
1 Set
5 mins
@10
5
Jump Squat
3 Sets
15 Reps
@6
6
Abs Crunch (Bodyweight)
3 Sets
12 Reps
@6.5
7
Oblique Crunch
3 Sets
10 Reps
@7
8
Sit Up
3 Sets
12 Reps
@8
9
Push Up
3 Sets
10 Reps
@6.5