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Simple Throwers/Boxers off-season program

by Joseph Young
1 athletes joined

Program Description

Build base during off season

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Bodybuilding, Powerbuilding, Olympic Weightlifting, Muscle & Sculpting, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 19, 2025 08:36
  • Last Edited
    Apr 21, 2025 06:57
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3-6 reps
60%
2
Squat (Barbell)
3
8-12 reps
70%
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Lying Leg Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3-6 reps
65%
2
Squat (Barbell)
1
2
8-12 reps
8-12 reps
75%
70%
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Lying Leg Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3-6 reps
70%
2
Squat (Barbell)
1
2
8-12 reps
8-12 reps
80%
70%
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Lying Leg Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3-6 reps
50%
2
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
60%
50%
40%
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 6
4
Lying Leg Raise
3
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3-6 reps
50%
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3
Bench Press (Barbell)
3
8-12 reps
70%
4
Overhead Press (Barbell)
3
8-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8
6
Hammer Curl
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3-6 reps
55%
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3
Bench Press (Barbell)
1
2
8-12 reps
8-12 reps
75%
70%
4
Overhead Press (Barbell)
3
8-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8
6
Hammer Curl
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3-6 reps
60%
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3
Bench Press (Barbell)
1
2
8-12 reps
8-12 reps
80%
70%
4
Overhead Press (Barbell)
3
8-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8
6
Hammer Curl
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3-6 reps
50%
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
60%
50%
40%
4
Overhead Press (Barbell)
3
8-12 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 6
6
Hammer Curl
3
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
20-45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
20-45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
20-45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
20-45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
3
3-6 reps
50%
2
Straight Leg Calf Raise
3
5-8 reps
RPE 8
3
Front Squat (Barbell)
3
8-12 reps
60%
4
Lunge (Barbell)
3
8-12 reps
RPE 8
5
Good Morning
3
8-12 reps
RPE 8
6
Hyperextension
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
3
3-6 reps
55%
2
Straight Leg Calf Raise
3
5-8 reps
RPE 8
3
Front Squat (Barbell)
3
8-12 reps
65%
4
Lunge (Barbell)
3
8-12 reps
RPE 8
5
Good Morning
3
8-12 reps
RPE 8
6
Hyperextension
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
3
3-6 reps
60%
2
Straight Leg Calf Raise
3
5-8 reps
RPE 8
3
Front Squat (Barbell)
3
8-12 reps
70%
4
Lunge (Barbell)
3
8-12 reps
RPE 8
5
Good Morning
3
8-12 reps
RPE 8
6
Hyperextension
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
3
3-6 reps
50%
2
Straight Leg Calf Raise
3
5-8 reps
RPE 6
3
Front Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
60%
50%
40%
4
Lunge (Barbell)
3
8-12 reps
RPE 6
5
Good Morning
3
8-12 reps
RPE 6
6
Hyperextension
3
15-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3-6 reps
50%
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
4
Shoulder Press (Machine)
3
8-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3-6 reps
55%
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
4
Shoulder Press (Machine)
3
8-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3-6 reps
60%
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
4
Shoulder Press (Machine)
3
8-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3-6 reps
50%
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 6
3
Incline Bench Press (Barbell)
3
8-12 reps
RPE 6
4
Shoulder Press (Machine)
3
8-12 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 6
6
Hammer Curl
3
8-12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Interval Run
10
2 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Interval Run
10
2 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Interval Run
10
2 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Interval Run
10
2 mins
RPE 7.5
Week 1
1 / 4 Weeks
Day 1
1
Hang Clean
3 Sets
3-6 Reps
60%
2
Squat (Barbell)
3 Sets
8-12 Reps
70%
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
4
Lying Leg Raise
3 Sets
15-20 Reps
@8
Day 2
1
Push Press (Barbell)
3 Sets
3-6 Reps
50%
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@8
3
Bench Press (Barbell)
3 Sets
8-12 Reps
70%
4
Overhead Press (Barbell)
3 Sets
8-12 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
@8
6
Hammer Curl
3 Sets
15-20 Reps
@8
Day 5
1
Push Press (Barbell)
3 Sets
3-6 Reps
50%
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@8
3
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8
4
Shoulder Press (Machine)
3 Sets
8-12 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
6
Hammer Curl
3 Sets
8-12 Reps
@8
Day 3
1
Light Jog
1 Set
20-45 mins
@6
Day 6
1
Interval Run
10 Sets
2 mins
@7.5
Day 4
1
Hang Snatch
3 Sets
3-6 Reps
50%
2
Straight Leg Calf Raise
3 Sets
5-8 Reps
@8
3
Front Squat (Barbell)
3 Sets
8-12 Reps
60%
4
Lunge (Barbell)
3 Sets
8-12 Reps
@8
5
Good Morning
3 Sets
8-12 Reps
@8
6
Hyperextension
3 Sets
15-20 Reps
@8