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Dan’s Basketball Gym Program

by Danielis

Program Description

The program is for athletes who are intermediate as in they have played basketball or do play basketball professionally. Those who use it are guaranteed to at least gain muscle and basketball knowledge from it.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 13, 2026 01:33
  • Last Edited
    Mar 14, 2026 09:36
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
19.8%
Glutes
16.1%
Hamstrings
14.7%
Abs
11.7%
Adductors
6.2%
Triceps
5.6%
Front Delts
4.6%
Calves
3.4%
Upper Back
2.8%
Lats
2.8%
Chest
2.8%
Biceps
2.4%
Middle Delts
2.4%
Stretching
1.2%
Other
1.2%
Forearms
0.8%
Rear Delts
0.6%
Lower Back
0.6%
Abductors
0.6%
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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
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
10 reps
RPE 8
2
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
3
Dumbbell Row
4
10 reps
RPE 8
4
Scapular Pull-Up
3
10 reps
RPE 9
5
Bench Press (Barbell)
4
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
7
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
10 reps
RPE 8
2
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
3
Dumbbell Row
4
10 reps
RPE 8
4
Scapular Pull-Up
3
10 reps
RPE 9
5
Bench Press (Barbell)
4
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
7
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
10 reps
RPE 8
2
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
3
Dumbbell Row
4
10 reps
RPE 8
4
Scapular Pull-Up
3
10 reps
RPE 9
5
Bench Press (Barbell)
4
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
7
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
10 reps
RPE 8
2
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
3
Dumbbell Row
4
10 reps
RPE 8
4
Scapular Pull-Up
3
10 reps
RPE 9
5
Bench Press (Barbell)
4
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
7
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
3
10 reps
RPE 9.5
2
Plank
4
1 mins
RPE 9
3
Ab Wheel
3
10 reps
RPE 9.5
4
Squat (Paused)
4
10 reps
RPE 9.5
5
Trap Bar Deadlift
3
8 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 10
7
Landmine Twist
3
10 reps
RPE 9
8
Eccentric Push Up
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
3
10 reps
RPE 9.5
2
Plank
4
1 mins
RPE 9
3
Ab Wheel
3
10 reps
RPE 9.5
4
Squat (Paused)
4
10 reps
RPE 9.5
5
Trap Bar Deadlift
3
8 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 10
7
Landmine Twist
3
10 reps
RPE 9
8
Eccentric Push Up
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
3
10 reps
RPE 9.5
2
Plank
4
1 mins
RPE 9
3
Ab Wheel
3
10 reps
RPE 9.5
4
Squat (Paused)
4
10 reps
RPE 9.5
5
Trap Bar Deadlift
3
8 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 10
7
Landmine Twist
3
10 reps
RPE 9
8
Eccentric Push Up
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
3
10 reps
RPE 9.5
2
Plank
4
1 mins
RPE 9
3
Ab Wheel
3
10 reps
RPE 9.5
4
Squat (Paused)
4
10 reps
RPE 9.5
5
Trap Bar Deadlift
3
8 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 10
7
Landmine Twist
3
10 reps
RPE 9
8
Eccentric Push Up
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 8.5
2
Split Squat Jump
4
8 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Press
3
12 reps
RPE 8.5
5
Wall Sit
3
0.5 mins
RPE 8.5
6
Jump Squat
3
8 reps
RPE 8
7
Standing Calf Raise
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 8.5
2
Split Squat Jump
4
8 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Press
3
12 reps
RPE 8.5
5
Wall Sit
3
0.5 mins
RPE 8.5
6
Jump Squat
3
8 reps
RPE 8
7
Standing Calf Raise
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 8.5
2
Split Squat Jump
4
8 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Press
3
12 reps
RPE 8.5
5
Wall Sit
3
0.5 mins
RPE 8.5
6
Jump Squat
3
8 reps
RPE 8
7
Standing Calf Raise
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 8.5
2
Split Squat Jump
4
8 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Press
3
12 reps
RPE 8.5
5
Wall Sit
3
0.5 mins
RPE 8.5
6
Jump Squat
3
8 reps
RPE 8
7
Standing Calf Raise
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat Jump
4
8 reps
RPE 8.5
2
Jump Squat
3
10 reps
RPE 8
3
Pogo Hop
3
10 reps
RPE 9
4
Standing Calf Raise
4
15 reps
RPE 10
5
Squat (Paused)
3
10 reps
RPE 8.5
6
Single Leg Plate Hop
4
10 reps
RPE 9
7
Broad Jump
3
5 reps
RPE 9.5
8
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat Jump
4
8 reps
RPE 8.5
2
Jump Squat
3
10 reps
RPE 8
3
Pogo Hop
3
10 reps
RPE 9
4
Standing Calf Raise
4
15 reps
RPE 10
5
Squat (Paused)
3
10 reps
RPE 8.5
6
Single Leg Plate Hop
4
10 reps
RPE 9
7
Broad Jump
3
5 reps
RPE 9.5
8
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat Jump
4
8 reps
RPE 8.5
2
Jump Squat
3
10 reps
RPE 8
3
Pogo Hop
3
10 reps
RPE 9
4
Standing Calf Raise
4
15 reps
RPE 10
5
Squat (Paused)
3
10 reps
RPE 8.5
6
Single Leg Plate Hop
4
10 reps
RPE 9
7
Broad Jump
3
5 reps
RPE 9.5
8
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat Jump
4
8 reps
RPE 8.5
2
Jump Squat
3
10 reps
RPE 8
3
Pogo Hop
3
10 reps
RPE 9
4
Standing Calf Raise
4
15 reps
RPE 10
5
Squat (Paused)
3
10 reps
RPE 8.5
6
Single Leg Plate Hop
4
10 reps
RPE 9
7
Broad Jump
3
5 reps
RPE 9.5
8
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Hammer Curl (Dumbbell)
4 Sets
10 Reps
@8
2
Tricep Rope Push Down (Cable)
4 Sets
8 Reps
@8
3
Dumbbell Row
4 Sets
10 Reps
@8
4
Scapular Pull-Up
3 Sets
10 Reps
@9
5
Bench Press (Barbell)
4 Sets
8 Reps
@8.5
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
7
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
Day 2
1
Russian Twist (Dumbbell)
3 Sets
10 Reps
@9.5
2
Plank
4 Sets
1 mins
@9
3
Ab Wheel
3 Sets
10 Reps
@9.5
4
Squat (Paused)
4 Sets
10 Reps
@9.5
5
Trap Bar Deadlift
3 Sets
8 Reps
@8
6
Dead Bug
3 Sets
10 Reps
@10
7
Landmine Twist
3 Sets
10 Reps
@9
8
Eccentric Push Up
3 Sets
10 Reps
@10
Day 3
1
Goblet Squat
3 Sets
10 Reps
@8.5
2
Split Squat Jump
4 Sets
8 Reps
@8
3
Lunge (Dumbbell)
3 Sets
10 Reps
@8
4
Leg Press
3 Sets
12 Reps
@8.5
5
Wall Sit
3 Sets
0.5 mins
@8.5
6
Jump Squat
3 Sets
8 Reps
@8
7
Standing Calf Raise
3 Sets
10 Reps
@9
Day 4
1
Split Squat Jump
4 Sets
8 Reps
@8.5
2
Jump Squat
3 Sets
10 Reps
@8
3
Pogo Hop
3 Sets
10 Reps
@9
4
Standing Calf Raise
4 Sets
15 Reps
@10
5
Squat (Paused)
3 Sets
10 Reps
@8.5
6
Single Leg Plate Hop
4 Sets
10 Reps
@9
7
Broad Jump
3 Sets
5 Reps
@9.5
8
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
@9