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BoostcampPNG

Football Edge (can be ran 3x a week or 6x)

by null

Program Description

It was the workout plan that I made, and I put it in into Boot Camp to track for myself

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 30, 2025 12:09
  • Last Edited
    Jun 30, 2025 03:01
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
15 reps
-
2A
Landmine Squat
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
60%
65%
73%
77%
85%
2B
Box Jump
4
5 reps
-
3A
Single Leg Romanian Deadlift
4
5 reps
-
3B
Hamstring Heel Slides
3
15 reps
-
4
Walking Lunge
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
15 reps
-
2A
Landmine Squat
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
60%
65%
73%
77%
85%
2B
Box Jump
4
5 reps
-
3A
Single Leg Romanian Deadlift
4
5 reps
-
3B
Hamstring Heel Slides
3
15 reps
-
4
Walking Lunge
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
15 reps
-
2A
Landmine Squat
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
60%
65%
73%
77%
85%
2B
Box Jump
4
5 reps
-
3A
Single Leg Romanian Deadlift
4
5 reps
-
3B
Hamstring Heel Slides
3
15 reps
-
4
Walking Lunge
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
10 reps
-
2A
Clean (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
60%
65%
73%
77%
85%
2B
Scapular Pull-Up
3
5-8 reps
-
3A
Bench Press (Paused)
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
60%
65%
73%
77%
85%
3B
Med Ball Slam
4
8 reps
-
4
Dip (Weighted)
2
10 reps
-
5
Ab Wheel
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
10 reps
-
2A
Clean (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
60%
65%
73%
77%
85%
2B
Scapular Pull-Up
3
5-8 reps
-
3A
Bench Press (Paused)
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
60%
65%
73%
77%
85%
3B
Med Ball Slam
4
8 reps
-
4
Dip (Weighted)
2
10 reps
-
5
Ab Wheel
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
10 reps
-
2A
Clean (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
60%
65%
73%
77%
85%
2B
Scapular Pull-Up
3
5-8 reps
-
3A
Bench Press (Paused)
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
60%
65%
73%
77%
85%
3B
Med Ball Slam
4
8 reps
-
4
Dip (Weighted)
2
10 reps
-
5
Ab Wheel
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2A
Pendlay Row
3
5 reps
-
2B
Scapular Pull-Up
2
5-8 reps
-
3A
Incline Bench Press (Dumbbell)
3
5 reps
-
3B
Zottman Curl 
3
8-12 reps
-
4
Copenhagen Plank
1
2 reps
-
5
Scapular Push Up
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2A
Pendlay Row
3
5 reps
-
2B
Scapular Pull-Up
2
5-8 reps
-
3A
Incline Bench Press (Dumbbell)
3
5 reps
-
3B
Zottman Curl 
3
8-12 reps
-
4
Copenhagen Plank
1
2 reps
-
5
Scapular Push Up
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2A
Pendlay Row
3
5 reps
-
2B
Scapular Pull-Up
2
5-8 reps
-
3A
Incline Bench Press (Dumbbell)
3
5 reps
-
3B
Zottman Curl 
3
8-12 reps
-
4
Copenhagen Plank
1
2 reps
-
5
Scapular Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
15 reps
-
2A
Front Squat (Barbell)
1
1
3
10 reps
10 reps
5 reps
60%
65%
75%
2B
Lateral Box Jump
3
4 reps
-
3A
Lateral Lunge
3
6 reps
-
3B
Back Extension
2
10 reps
-
4
Leg Extension (Banded)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
15 reps
-
2A
Front Squat (Barbell)
1
1
3
10 reps
10 reps
5 reps
60%
65%
75%
2B
Lateral Box Jump
3
4 reps
-
3A
Lateral Lunge
3
6 reps
-
3B
Back Extension
2
10 reps
-
4
Leg Extension (Banded)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
15 reps
-
2A
Front Squat (Barbell)
1
1
3
10 reps
10 reps
5 reps
60%
65%
75%
2B
Lateral Box Jump
3
4 reps
-
3A
Lateral Lunge
3
6 reps
-
3B
Back Extension
2
10 reps
-
4
Leg Extension (Banded)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
10 reps
-
2A
Bench Press (Paused)
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
60%
65%
73%
77%
85%
2B
Med Ball Slam
4
8 reps
-
3A
Clean (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
60%
65%
73%
77%
85%
3B
Scapular Pull-Up
3
5-8 reps
-
4
Dip (Weighted)
2
10 reps
-
5
Ab Wheel
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
10 reps
-
2A
Bench Press (Paused)
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
60%
65%
73%
77%
85%
2B
Med Ball Slam
4
8 reps
-
3A
Clean (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
60%
65%
73%
77%
85%
3B
Scapular Pull-Up
3
5-8 reps
-
4
Dip (Weighted)
2
10 reps
-
5
Ab Wheel
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
10 reps
-
2A
Bench Press (Paused)
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
60%
65%
73%
77%
85%
2B
Med Ball Slam
4
8 reps
-
3A
Clean (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
60%
65%
73%
77%
85%
3B
Scapular Pull-Up
3
5-8 reps
-
4
Dip (Weighted)
2
10 reps
-
5
Ab Wheel
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2A
Landmine Push Press
2
1
8 reps
10 reps
-
-
2B
Pull-Up (Neutral Grip, Bodyweight)
2
5-8 reps
-
3A
Single Arm Landmine Row
2
2
8 reps
5 reps
-
-
3B
Overhead Press (Barbell)
3
6-8 reps
-
4
Bicep Curl (Cable)
3
10-15 reps
-
5
One Arm Overhead Carry with March
2
2 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2A
Landmine Push Press
2
1
8 reps
10 reps
-
-
2B
Pull-Up (Neutral Grip, Bodyweight)
2
5-8 reps
-
3A
Single Arm Landmine Row
2
2
8 reps
5 reps
-
-
3B
Overhead Press (Barbell)
3
6-8 reps
-
4
Bicep Curl (Cable)
3
10-15 reps
-
5
One Arm Overhead Carry with March
2
2 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2A
Landmine Push Press
2
1
8 reps
10 reps
-
-
2B
Pull-Up (Neutral Grip, Bodyweight)
2
5-8 reps
-
3A
Single Arm Landmine Row
2
2
8 reps
5 reps
-
-
3B
Overhead Press (Barbell)
3
6-8 reps
-
4
Bicep Curl (Cable)
3
10-15 reps
-
5
One Arm Overhead Carry with March
2
2 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Kettlebell Swing
2 Sets
15 Reps
-
2A
Landmine Squat
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
60%
65%
73%
77%
85%
2B
Box Jump
4 Sets
5 Reps
-
3A
Single Leg Romanian Deadlift
4 Sets
5 Reps
-
3B
Hamstring Heel Slides
3 Sets
15 Reps
-
4
Walking Lunge
2 Sets
10 Reps
-
Day 3
1
Face Pull
3 Sets
15 Reps
-
2A
Pendlay Row
3 Sets
5 Reps
-
2B
Scapular Pull-Up
2 Sets
5-8 Reps
-
3A
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
-
3B
Zottman Curl 
3 Sets
8-12 Reps
-
4
Copenhagen Plank
1 Set
2 Reps
-
5
Scapular Push Up
1 Set
AMRAP
-
Day 4
1
Kettlebell Swing
2 Sets
15 Reps
-
2A
Front Squat (Barbell)
1 Set
1 Set
3 Sets
10 Reps
10 Reps
5 Reps
60%
65%
75%
2B
Lateral Box Jump
3 Sets
4 Reps
-
3A
Lateral Lunge
3 Sets
6 Reps
-
3B
Back Extension
2 Sets
10 Reps
-
4
Leg Extension (Banded)
3 Sets
8 Reps
-
Day 6
1
Face Pull
3 Sets
15 Reps
-
2A
Landmine Push Press
2 Sets
1 Set
8 Reps
10 Reps
-
-
2B
Pull-Up (Neutral Grip, Bodyweight)
2 Sets
5-8 Reps
-
3A
Single Arm Landmine Row
2 Sets
2 Sets
8 Reps
5 Reps
-
-
3B
Overhead Press (Barbell)
3 Sets
6-8 Reps
-
4
Bicep Curl (Cable)
3 Sets
10-15 Reps
-
5
One Arm Overhead Carry with March
2 Sets
2 Reps
-
Day 5
1
Shoulder YTWL
2 Sets
10 Reps
-
2A
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
60%
65%
73%
77%
85%
2B
Med Ball Slam
4 Sets
8 Reps
-
3A
Clean (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
60%
65%
73%
77%
85%
3B
Scapular Pull-Up
3 Sets
5-8 Reps
-
4
Dip (Weighted)
2 Sets
10 Reps
-
5
Ab Wheel
3 Sets
8 Reps
-
Day 2
1
Shoulder YTWL
2 Sets
10 Reps
-
2A
Clean (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
60%
65%
73%
77%
85%
2B
Scapular Pull-Up
3 Sets
5-8 Reps
-
3A
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
60%
65%
73%
77%
85%
3B
Med Ball Slam
4 Sets
8 Reps
-
4
Dip (Weighted)
2 Sets
10 Reps
-
5
Ab Wheel
3 Sets
8 Reps
-