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Snowboard training

by Skylar G.

Program Description

Get ready to shred the slopes with our 8-week Snowboard Training program, designed for athletes looking to enhance their performance and strength. This comprehensive plan includes 32 sessions packed with dynamic exercises like Goblet Squats, Box Jumps, and Nordic Curls, all tailored to build explosive power and stability. With a focus on intermediate-level training, you'll utilize a full gym to target key muscle groups essential for snowboarding success. Elevate your game and conquer the mountain with confidence!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 28, 2025 10:35
  • Last Edited
    Sep 28, 2025 11:07
Muscle Engagement
Front
Back
MuscleSet
Abs
21%
Glutes
20.6%
Quadriceps
20.4%
Hamstrings
13.8%
Lower Back
5.4%
Adductors
5.1%
Stretching
3.6%
Other
3.6%
Calves
2.2%
Front Delts
1.3%
Upper Back
1.3%
Abductors
1.3%
Forearms
0.4%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Nordic Curl
3
8 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Copenhagen Plank
3
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Nordic Curl
3
8 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Copenhagen Plank
3
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Nordic Curl
3
8 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Copenhagen Plank
3
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Nordic Curl
3
8 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Copenhagen Plank
3
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Nordic Curl
3
8 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Copenhagen Plank
3
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Nordic Curl
3
8 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Copenhagen Plank
3
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Nordic Curl
3
8 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Copenhagen Plank
3
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Nordic Curl
3
8 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Copenhagen Plank
3
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
12 reps
-
2
Side Plank with Reach Through
3
10 reps
-
3
Pallof Press
3
12 reps
-
4
Russian Twist
3
15 reps
-
5
Hanging Knee Raise
3
12 reps
-
6
Ab Wheel
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
12 reps
-
2
Side Plank with Reach Through
3
10 reps
-
3
Pallof Press
3
12 reps
-
4
Russian Twist
3
15 reps
-
5
Hanging Knee Raise
3
12 reps
-
6
Ab Wheel
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
12 reps
-
2
Side Plank with Reach Through
3
10 reps
-
3
Pallof Press
3
12 reps
-
4
Russian Twist
3
15 reps
-
5
Hanging Knee Raise
3
12 reps
-
6
Ab Wheel
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
12 reps
-
2
Side Plank with Reach Through
3
10 reps
-
3
Pallof Press
3
12 reps
-
4
Russian Twist
3
15 reps
-
5
Hanging Knee Raise
3
12 reps
-
6
Ab Wheel
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
12 reps
-
2
Side Plank with Reach Through
3
10 reps
-
3
Pallof Press
3
12 reps
-
4
Russian Twist
3
15 reps
-
5
Hanging Knee Raise
3
12 reps
-
6
Ab Wheel
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
12 reps
-
2
Side Plank with Reach Through
3
10 reps
-
3
Pallof Press
3
12 reps
-
4
Russian Twist
3
15 reps
-
5
Hanging Knee Raise
3
12 reps
-
6
Ab Wheel
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
12 reps
-
2
Side Plank with Reach Through
3
10 reps
-
3
Pallof Press
3
12 reps
-
4
Russian Twist
3
15 reps
-
5
Hanging Knee Raise
3
12 reps
-
6
Ab Wheel
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
12 reps
-
2
Side Plank with Reach Through
3
10 reps
-
3
Pallof Press
3
12 reps
-
4
Russian Twist
3
15 reps
-
5
Hanging Knee Raise
3
12 reps
-
6
Ab Wheel
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
5 reps
-
2
Skater Hop
4
12 reps
-
3
Med Ball Slam
3
10 reps
-
4
Single Leg Romanian Deadlift
3
10 reps
-
5
Squat (Paused)
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
5 reps
-
2
Skater Hop
4
12 reps
-
3
Med Ball Slam
3
10 reps
-
4
Single Leg Romanian Deadlift
3
10 reps
-
5
Squat (Paused)
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
5 reps
-
2
Skater Hop
4
12 reps
-
3
Med Ball Slam
3
10 reps
-
4
Single Leg Romanian Deadlift
3
10 reps
-
5
Squat (Paused)
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
5 reps
-
2
Skater Hop
4
12 reps
-
3
Med Ball Slam
3
10 reps
-
4
Single Leg Romanian Deadlift
3
10 reps
-
5
Squat (Paused)
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
5 reps
-
2
Skater Hop
4
12 reps
-
3
Med Ball Slam
3
10 reps
-
4
Single Leg Romanian Deadlift
3
10 reps
-
5
Squat (Paused)
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
5 reps
-
2
Skater Hop
4
12 reps
-
3
Med Ball Slam
3
10 reps
-
4
Single Leg Romanian Deadlift
3
10 reps
-
5
Squat (Paused)
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
5 reps
-
2
Skater Hop
4
12 reps
-
3
Med Ball Slam
3
10 reps
-
4
Single Leg Romanian Deadlift
3
10 reps
-
5
Squat (Paused)
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
5 reps
-
2
Skater Hop
4
12 reps
-
3
Med Ball Slam
3
10 reps
-
4
Single Leg Romanian Deadlift
3
10 reps
-
5
Squat (Paused)
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
20 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Wall Sit
3
30 reps
-
5
Lateral Banded Walk
3
20 reps
-
6
Pigeon Stretch with Thoracic Rotation
2
45 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
20 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Wall Sit
3
30 reps
-
5
Lateral Banded Walk
3
20 reps
-
6
Pigeon Stretch with Thoracic Rotation
2
45 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
20 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Wall Sit
3
30 reps
-
5
Lateral Banded Walk
3
20 reps
-
6
Pigeon Stretch with Thoracic Rotation
2
45 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
20 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Wall Sit
3
30 reps
-
5
Lateral Banded Walk
3
20 reps
-
6
Pigeon Stretch with Thoracic Rotation
2
45 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
20 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Wall Sit
3
30 reps
-
5
Lateral Banded Walk
3
20 reps
-
6
Pigeon Stretch with Thoracic Rotation
2
45 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
20 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Wall Sit
3
30 reps
-
5
Lateral Banded Walk
3
20 reps
-
6
Pigeon Stretch with Thoracic Rotation
2
45 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
20 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Wall Sit
3
30 reps
-
5
Lateral Banded Walk
3
20 reps
-
6
Pigeon Stretch with Thoracic Rotation
2
45 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
20 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Wall Sit
3
30 reps
-
5
Lateral Banded Walk
3
20 reps
-
6
Pigeon Stretch with Thoracic Rotation
2
45 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Goblet Squat
4 Sets
8 Reps
-
2
Romanian Deadlift (Dumbbell)
4 Sets
8 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Nordic Curl
3 Sets
8 Reps
-
5
Standing Calf Raise
3 Sets
15 Reps
-
6
Copenhagen Plank
3 Sets
20 mins
-
Day 2
1
Dead Bug
3 Sets
12 Reps
-
2
Side Plank with Reach Through
3 Sets
10 Reps
-
3
Pallof Press
3 Sets
12 Reps
-
4
Russian Twist
3 Sets
15 Reps
-
5
Hanging Knee Raise
3 Sets
12 Reps
-
6
Ab Wheel
3 Sets
10 Reps
-
Day 3
1
Box Jump
5 Sets
5 Reps
-
2
Skater Hop
4 Sets
12 Reps
-
3
Med Ball Slam
3 Sets
10 Reps
-
4
Single Leg Romanian Deadlift
3 Sets
10 Reps
-
5
Squat (Paused)
3 Sets
30 Reps
-
Day 4
1
Walking Lunge
3 Sets
20 Reps
-
2
Step-Up (Weighted)
3 Sets
12 Reps
-
3
Hip Thrust (Barbell)
3 Sets
12 Reps
-
4
Wall Sit
3 Sets
30 Reps
-
5
Lateral Banded Walk
3 Sets
20 Reps
-
6
Pigeon Stretch with Thoracic Rotation
2 Sets
45 Reps
-