Dan’s Basketball Gym Program

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.

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Week 1

Week 2

Week 3

Week 4

Hammer Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Dumbbell Row

Scapular Pull-Up

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Seated Shoulder Press (Dumbbell)

Russian Twist (Dumbbell)

Plank

Ab Wheel

Squat (Paused)

Trap Bar Deadlift

Dead Bug

Landmine Twist

Eccentric Push Up

Goblet Squat

Split Squat Jump

Lunge (Dumbbell)

Leg Press

Wall Sit

Jump Squat

Standing Calf Raise

Pogo Hop

Single Leg Plate Hop

Broad Jump

Bulgarian Split Squat (Dumbbell)

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