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Highland games preseason

by J H.
14 athletes joined

Program Description

Highland games prep Training max, cut pounds where needed. Every week Add 5 pounds to upper body max Add 10 pounds to lower body max

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    2 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 05, 2024 03:57
  • Last Edited
    Jun 18, 2025 11:54

Summary

Prepare to elevate your strength and performance with the Highland Games Preseason program! Over the next two weeks, you'll engage in four dynamic workouts each week, focusing on essential Olympic lifts and explosive movements designed to enhance your power and agility. This program includes exercises like the Hang Clean, High Pull, and Kettlebell Clean & Press, ensuring a comprehensive approach to building the strength necessary for the Highland Games. Get ready to challenge yourself and unleash your inner athlete!
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4.8 Stars with 10, 000+ Ratings
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
2 reps
2 reps
8 reps
80%
85%
90%
92%
70%
2
Good Morning
3
8 reps
RPE 8
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
2 reps
2 reps
10 reps
80%
85%
90%
92%
70%
4
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
5
Seated Military Press (Barbell)
3
8 reps
70%
6A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
2 reps
2 reps
8 reps
80%
85%
90%
92%
70%
2
Good Morning
3
8 reps
RPE 8
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
2 reps
2 reps
10 reps
80%
85%
90%
92%
70%
4
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
5
Seated Military Press (Barbell)
3
8 reps
70%
6A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
4 reps
RPE 8
2
High Pull
3
6 reps
RPE 8
3
Kettlebell Clean & Press
3
10 reps
RPE 8
4
Trap Bar Jump
3
6 reps
RPE 8
5
Shrug (Barbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
4 reps
RPE 8
2
High Pull
3
6 reps
RPE 8
3
Kettlebell Clean & Press
3
10 reps
RPE 8
4
Trap Bar Jump
3
6 reps
RPE 8
5
Shrug (Barbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2 reps
80%
2
Deadlift (Barbell)
1
1
1
1
2 reps
2 reps
2 reps
1 reps
80%
90%
92%
95%
3
Incline Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
75%
80%
85%
4
Bent Over Row (Barbell)
3
6 reps
RPE 8
5
Seated Military Press (Barbell)
3
6 reps
RPE 8
6A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2 reps
80%
2
Deadlift (Barbell)
1
1
1
1
2 reps
2 reps
2 reps
1 reps
80%
90%
92%
95%
3
Incline Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
75%
80%
85%
4
Bent Over Row (Barbell)
3
6 reps
RPE 8
5
Seated Military Press (Barbell)
3
6 reps
RPE 8
6A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
2 reps
RPE 9
2
High Pull
3
2 reps
RPE 9
3
Snatch (Kettlebell)
3
10 reps
RPE 8
4
Kettlebell Swing
3
10 reps
RPE 8
5
Shrug (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
2 reps
RPE 9
2
High Pull
3
2 reps
RPE 9
3
Snatch (Kettlebell)
3
10 reps
RPE 8
4
Kettlebell Swing
3
10 reps
RPE 8
5
Shrug (Barbell)
3
8 reps
RPE 8
Week 1
1 / 2 Weeks
Day 2
1
Hang Clean
3 Sets
4 Reps
@8
2
High Pull
3 Sets
6 Reps
@8
3
Kettlebell Clean & Press
3 Sets
10 Reps
@8
4
Trap Bar Jump
3 Sets
6 Reps
@8
5
Shrug (Barbell)
3 Sets
8 Reps
@8
Day 4
1
Power Clean
3 Sets
2 Reps
@9
2
High Pull
3 Sets
2 Reps
@9
3
Snatch (Kettlebell)
3 Sets
10 Reps
@8
4
Kettlebell Swing
3 Sets
10 Reps
@8
5
Shrug (Barbell)
3 Sets
8 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
2 Reps
2 Reps
8 Reps
80%
85%
90%
92%
70%
2
Good Morning
3 Sets
8 Reps
@8
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
2 Reps
2 Reps
10 Reps
80%
85%
90%
92%
70%
4
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@8
5
Seated Military Press (Barbell)
3 Sets
8 Reps
70%
6A
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
6B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
Day 3
1
Front Squat (Barbell)
3 Sets
2 Reps
80%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
1 Reps
80%
90%
92%
95%
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
75%
80%
85%
4
Bent Over Row (Barbell)
3 Sets
6 Reps
@8
5
Seated Military Press (Barbell)
3 Sets
6 Reps
@8
6A
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
6B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8