Program Description
This program was created with a basketball players weekly schedule in consideration to avoid any overuse injuries while still improving athletic ability while playing basketball multiple times per week. This program is more tailored to intermediate athletes or beginner athlete that have access to some coaching. Some days contain workouts that are not included in the app as the exercises were not supported but reach out to [email protected] for the instructions. This is a 7 day split with 3 workout days and 3 active recovery days to promote blood flow and tendon resilience. This 8 week program starts of by building your force production base with a light priming week followed by increasing your work load. 5 weeks into the program the focus shifts from ‘creating as much force as possible’ to ‘using the generated force as fast as possible’. This will begin with an additional priming phase followed by an increasing workload week by week. All through out the program sprinting is emphasized, as it is one of the best polymeric exercises and will generally increase athleticism. Jump testing is purposely scheduled after back to back active rest days to minimize the effects of fatigue and accurately track progress. Active Rest days include ‘zone 2 cardio’. This is just any form of cardio you enjoy and is easy for you to commit to. Use built in heart rate sensors on cardio machines and try to keep your Heart rate between 110-130. If to in don’t have a device, gauge you HR by if you are able to speak with a little bit of difficulty talking. In general the cardio should be easy and very low intensity. I suggest any form of biking, swimming, or rowing for cardio as they are low impact and will not contribute to additional joint stress. This program is meant to be ran repeatedly until you no longer see results from it. If you are in season you may be able to continue to use this program with some minor adjustments or not at all depending on how conditioned you are.
Program Overview
- LevelIntermediate
- GoalAthletics
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedAug 08, 2025 02:16
- Last EditedOct 05, 2025 09:55
Summary
Unleash your potential with the Bunnies Program, an intensive 8-week journey designed for those ready to commit to daily training. This program features a diverse range of workouts, including strength training, cardio, and recovery sessions, ensuring you build a solid foundation while enhancing your overall fitness. With seven days of structured workouts each week, you’ll target every major muscle group and improve your endurance, strength, and agility. Get ready to hop into a stronger, fitter version of yourself!
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.3%
Front Delts
10%
Triceps
10%
Lats
8.8%
Glutes
8.7%
Quadriceps
6.6%
Chest
6.1%
Biceps
5.8%
Hamstrings
5.7%
Middle Delts
5.4%
Abs
5.3%
Rear Delts
3.5%
Lower Back
3.1%
Olympic
2.2%
Cardio
2.1%
Adductors
0.7%
Forearms
0.7%
Other
0.7%
Abductors
0.5%
