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Simple Throwers/Boxers off-season program

by Joseph Young
2 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
    Sep 13, 2025 09:32

Summary

Elevate your game with this 4-week off-season program designed specifically for throwers and boxers. Committing to six days a week, you'll engage in a balanced mix of Olympic lifts, strength training, and core work to enhance your power, stability, and overall athletic performance. Each session is meticulously crafted to build explosive strength and endurance, using essential equipment found in a garage gym. Get ready to transform your training and step into your next season stronger than ever!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10%
Glutes
10%
Middle Delts
8.8%
Lower Back
8.4%
Hamstrings
8.4%
Quadriceps
8%
Front Delts
7.6%
Upper Back
6.8%
Full-Body
6.7%
Biceps
5.6%
Olympic
4%
Chest
4%
Abs
3.6%
Lats
3.2%
Calves
2%
Adductors
1.2%
Forearms
0.8%
Other
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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