Football Off-Season Programme

by Callum

6 athletes joined

Program Description

Bridge between end of season and pre season!

Program Overview

Level
Novice, Beginner, Advanced, Intermediate
Goal
Athletics
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
May 08, 2024 09:11
Last Edited
Aug 07, 2024 11:17

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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

1

Single Leg Hip Thrust

3

10 reps

2

Plank

3

1 mins

3

Push Up

3

5 reps

4

Kettlebell Swing

4

10 reps

5

Bench Press (Dumbbell)

4

8 reps

6

Bulgarian Split Squat (Dumbbell)

4

8 reps

7

Nordic Curl

4

8 reps

8

Lateral Raise (Dumbbell)

3

12 reps

9

V-Up

3

15 reps

10

Skater Hop

3

8 reps

Day 1

1

Single Leg Hip Thrust

3

10 reps

2

Plank

3

1 mins

3

Push Up

3

5 reps

4

Kettlebell Swing

4

10 reps

5

Bench Press (Dumbbell)

4

8 reps

6

Bulgarian Split Squat (Dumbbell)

4

8 reps

7

Nordic Curl

4

8 reps

8

Lateral Raise (Dumbbell)

3

12 reps

9

V-Up

3

15 reps

10

Skater Hop

3

8 reps

Day 1

1

Single Leg Hip Thrust

3

10 reps

2

Plank

3

1 mins

3

Push Up

3

5 reps

4

Kettlebell Swing

4

10 reps

5

Bench Press (Dumbbell)

4

8 reps

6

Bulgarian Split Squat (Dumbbell)

4

8 reps

7

Nordic Curl

4

8 reps

8

Lateral Raise (Dumbbell)

3

12 reps

9

V-Up

3

15 reps

10

Skater Hop

3

8 reps

Day 2

1

Run

1

12-13.3 mins

Day 2

1

Run

1

12-13.3 mins

Day 2

1

Run

1

12-13.3 mins

Day 3

1

Windshield Wipers

3

15 reps

2

Glute Bridge (Dumbbell)

2

10 reps

3

Bike

1

20 mins

Day 3

1

Windshield Wipers

3

15 reps

2

Glute Bridge (Dumbbell)

2

10 reps

3

Bike

1

20 mins

Day 3

1

Windshield Wipers

3

15 reps

2

Glute Bridge (Dumbbell)

2

10 reps

3

Bike

1

20 mins

Day 4

1

Single Leg Romanian Deadlift

3

5 reps

2

Side Plank

3

5 reps

3

Forward Jump

4

5 reps

4

Seated Shoulder Press (Dumbbell)

4

8 reps

5

Plank

4

10 reps

6

Walking Lunge (Dumbbell)

4

8 reps

7

Dumbbell Row

4

8 reps

8

Goblet Squat

4

6 reps

9

Wide Grip Pull-Up

4

8 reps

10

Plank

1

3 mins

Day 4

1

Single Leg Romanian Deadlift

3

5 reps

2

Side Plank

3

5 reps

3

Forward Jump

4

5 reps

4

Seated Shoulder Press (Dumbbell)

4

8 reps

5

Plank

4

10 reps

6

Walking Lunge (Dumbbell)

4

8 reps

7

Dumbbell Row

4

8 reps

8

Goblet Squat

4

6 reps

9

Wide Grip Pull-Up

4

8 reps

10

Plank

1

3 mins

Day 4

1

Single Leg Romanian Deadlift

3

5 reps

2

Side Plank

3

5 reps

3

Forward Jump

4

5 reps

4

Seated Shoulder Press (Dumbbell)

4

8 reps

5

Plank

4

10 reps

6

Walking Lunge (Dumbbell)

4

8 reps

7

Dumbbell Row

4

8 reps

8

Goblet Squat

4

6 reps

9

Wide Grip Pull-Up

4

8 reps

10

Plank

1

3 mins

Day 5

1

Windshield Wipers

3

15 reps

2

Glute Bridge (Dumbbell)

2

10 reps

3

Bike

1

20 mins

Day 5

1

Windshield Wipers

3

15 reps

2

Glute Bridge (Dumbbell)

2

10 reps

3

Bike

1

20 mins

Day 5

1

Windshield Wipers

3

15 reps

2

Glute Bridge (Dumbbell)

2

10 reps

3

Bike

1

20 mins

Day 1

1

Single Leg Hip Thrust

3 Sets

10 Reps

2

Plank

3 Sets

1 mins

3

Push Up

3 Sets

5 Reps

4

Kettlebell Swing

4 Sets

10 Reps

5

Bench Press (Dumbbell)

4 Sets

8 Reps

6

Bulgarian Split Squat (Dumbbell)

4 Sets

8 Reps

7

Nordic Curl

4 Sets

8 Reps

8

Lateral Raise (Dumbbell)

3 Sets

12 Reps

9

V-Up

3 Sets

15 Reps

10

Skater Hop

3 Sets

8 Reps

Day 2

1

Run

1 Set

12-13.3 mins

Day 5

1

Windshield Wipers

3 Sets

15 Reps

2

Glute Bridge (Dumbbell)

2 Sets

10 Reps

3

Bike

1 Set

20 mins

Day 3

1

Windshield Wipers

3 Sets

15 Reps

2

Glute Bridge (Dumbbell)

2 Sets

10 Reps

3

Bike

1 Set

20 mins

Day 4

1

Single Leg Romanian Deadlift

3 Sets

5 Reps

2

Side Plank

3 Sets

5 Reps

3

Forward Jump

4 Sets

5 Reps

4

Seated Shoulder Press (Dumbbell)

4 Sets

8 Reps

5

Plank

4 Sets

10 Reps

6

Walking Lunge (Dumbbell)

4 Sets

8 Reps

7

Dumbbell Row

4 Sets

8 Reps

8

Goblet Squat

4 Sets

6 Reps

9

Wide Grip Pull-Up

4 Sets

8 Reps

10

Plank

1 Set

3 mins