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Big and Springy

by C.j. Miller
3 athletes joined

Program Description

Intermediate level program designed to improve overall athleticism for sports while maintaining size

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 03, 2024 07:10
  • Last Edited
    Aug 20, 2024 07:45
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
70%
1B
Jump Squat
3
6 reps
RPE 8
1C
Box Jump
3
4 reps
RPE 8
2A
Single Leg Romanian Deadlift
3
8 reps
RPE 7
2B
Kettlebell Swing
3
12 reps
RPE 7
2C
Double Leg Multi-Directional Pogo
3
50 reps
RPE 8
3
Jump Rope
3
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
70%
1B
Jump Squat
3
6 reps
RPE 8
1C
Box Jump
3
4 reps
RPE 8
2A
Single Leg Romanian Deadlift
3
8 reps
RPE 7
2B
Kettlebell Swing
3
12 reps
RPE 7
2C
Double Leg Multi-Directional Pogo
3
50 reps
RPE 8
3
Jump Rope
3
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
75%
1B
Jump Squat
3
6 reps
RPE 8
1C
Box Jump
3
4 reps
RPE 8
2A
Single Leg Romanian Deadlift
3
8 reps
RPE 8
2B
Kettlebell Swing
3
12 reps
RPE 7
2C
Split Squat Jump
3
4 reps
RPE 9
3
Jump Rope
3
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
75%
1B
Jump Squat
3
6 reps
RPE 8
1C
Box Jump
3
4 reps
RPE 8
2A
Single Leg Romanian Deadlift
3
8 reps
RPE 8
2B
Kettlebell Swing
3
12 reps
RPE 7
2C
Split Squat Jump
3
4 reps
RPE 9
3
Jump Rope
3
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
75%
1B
Jump Squat
3
6 reps
RPE 8
1C
Box Jump
3
4 reps
RPE 8
2A
Single Leg Romanian Deadlift
3
8 reps
RPE 8
2B
Kettlebell Swing
3
12 reps
RPE 7
2C
Split Squat Jump
3
4 reps
RPE 9
3
Jump Rope
3
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
75%
1B
Jump Squat
3
6 reps
RPE 8
1C
Box Jump
3
4 reps
RPE 8
2A
Single Leg Romanian Deadlift
3
8 reps
RPE 8
2B
Kettlebell Swing
3
12 reps
RPE 7
2C
Split Squat Jump
3
4 reps
RPE 9
3
Jump Rope
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
10 reps
65%
1B
Inverted Row
5
10 reps
RPE 7.5
2A
Overhead Press (Barbell)
3
10 reps
65%
2B
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
3B
Skull Crusher
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
10 reps
65%
1B
Inverted Row
5
10 reps
RPE 7.5
2A
Overhead Press (Barbell)
3
10 reps
65%
2B
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
3B
Skull Crusher
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
10 reps
70%
1B
Inverted Row
5
10 reps
RPE 7.5
2A
Overhead Press (Barbell)
3
10 reps
65%
2B
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
3B
Skull Crusher
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
10 reps
65%
1B
Inverted Row
5
10 reps
RPE 7.5
2A
Overhead Press (Barbell)
3
10 reps
65%
2B
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
3B
Skull Crusher
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
10 reps
65%
1B
Inverted Row
5
10 reps
RPE 7.5
2A
Overhead Press (Barbell)
3
10 reps
65%
2B
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
3B
Skull Crusher
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
10 reps
65%
1B
Inverted Row
5
10 reps
RPE 7.5
2A
Overhead Press (Barbell)
3
10 reps
65%
2B
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
3B
Skull Crusher
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
3
5 reps
75%
1B
Split Squat Jump
3
4 reps
RPE 8
2A
Lunge (Barbell)
3
8 reps
RPE 7
2B
Lateral Lunge (Weighted)
3
10 reps
RPE 7
2C
Skater Hop
1
12 reps
RPE 7
3A
Hack Squat
3
12 reps
RPE 7
3B
Lateral Box Jump
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
3
5 reps
75%
1B
Split Squat Jump
3
4 reps
RPE 8
2A
Lunge (Barbell)
3
8 reps
RPE 7
2B
Lateral Lunge (Weighted)
3
10 reps
RPE 7
2C
Skater Hop
3
12 reps
RPE 7
3A
Hack Squat
3
12 reps
RPE 8
3B
Lateral Box Jump
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
3
5 reps
75%
1B
Split Squat Jump
3
4 reps
RPE 8
2A
Lunge (Barbell)
3
8 reps
RPE 7
2B
Lateral Lunge (Weighted)
3
10 reps
RPE 7
2C
Skater Hop
3
12 reps
RPE 7
3A
Hack Squat
3
12 reps
RPE 8
3B
Lateral Box Jump
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
3
5 reps
75%
1B
Split Squat Jump
3
4 reps
RPE 8
2A
Lunge (Barbell)
3
8 reps
RPE 7
2B
Lateral Lunge (Weighted)
3
10 reps
RPE 7
2C
Skater Hop
3
12 reps
RPE 7
3A
Hack Squat
3
12 reps
RPE 8
3B
Lateral Box Jump
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
3
5 reps
75%
1B
Split Squat Jump
3
4 reps
RPE 8
2A
Lunge (Barbell)
3
8 reps
RPE 7
2B
Lateral Lunge (Weighted)
3
10 reps
RPE 7
2C
Skater Hop
3
12 reps
RPE 7
3A
Hack Squat
3
12 reps
RPE 8
3B
Lateral Box Jump
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
3
5 reps
75%
1B
Split Squat Jump
3
4 reps
RPE 8
2A
Lunge (Barbell)
3
8 reps
RPE 7
2B
Lateral Lunge (Weighted)
3
10 reps
RPE 7
2C
Skater Hop
3
12 reps
RPE 7
3A
Hack Squat
3
12 reps
RPE 8
3B
Lateral Box Jump
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
5
10 reps
70%
1B
Pull-Up (Bodyweight)
5
10 reps
RPE 7
2A
Pendlay Row
1
12 reps
RPE 8
2B
Bicep Curl (Dumbbell)
1
10 reps
RPE 8
2C
Rear Delt Fly (Dumbbell)
1
15 reps
RPE 7
3A
Abs Crunch (Weighted)
3
20 reps
RPE 8
3B
Pike Push Up
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
5
10 reps
70%
1B
Pull-Up (Bodyweight)
5
10 reps
RPE 7
2A
Pendlay Row
1
12 reps
RPE 8
2B
Bicep Curl (Dumbbell)
1
10 reps
RPE 8
2C
Rear Delt Fly (Dumbbell)
1
15 reps
RPE 7
3A
Abs Crunch (Weighted)
3
20 reps
RPE 8
3B
Pike Push Up
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
5
10 reps
70%
1B
Pull-Up (Bodyweight)
5
10 reps
RPE 7
2A
Pendlay Row
1
12 reps
RPE 8
2B
Bicep Curl (Dumbbell)
1
10 reps
RPE 8
2C
Rear Delt Fly (Dumbbell)
1
15 reps
RPE 7
3A
Abs Crunch (Weighted)
3
20 reps
RPE 8
3B
Pike Push Up
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
5
10 reps
70%
1B
Pull-Up (Bodyweight)
5
10 reps
RPE 7
2A
Pendlay Row
1
12 reps
RPE 8
2B
Bicep Curl (Dumbbell)
1
10 reps
RPE 8
2C
Rear Delt Fly (Dumbbell)
1
15 reps
RPE 7
3A
Abs Crunch (Weighted)
3
20 reps
RPE 8
3B
Pike Push Up
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
5
10 reps
70%
1B
Pull-Up (Bodyweight)
5
10 reps
RPE 7
2A
Pendlay Row
1
12 reps
RPE 8
2B
Bicep Curl (Dumbbell)
1
10 reps
RPE 8
2C
Rear Delt Fly (Dumbbell)
1
15 reps
RPE 7
3A
Abs Crunch (Weighted)
3
20 reps
RPE 8
3B
Pike Push Up
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
5
10 reps
70%
1B
Pull-Up (Bodyweight)
5
10 reps
RPE 7
2A
Pendlay Row
1
12 reps
RPE 8
2B
Bicep Curl (Dumbbell)
1
10 reps
RPE 8
2C
Rear Delt Fly (Dumbbell)
1
15 reps
RPE 7
3A
Abs Crunch (Weighted)
3
20 reps
RPE 8
3B
Pike Push Up
3
20 reps
RPE 7
Week 1
1 / 6 Weeks
Day 4
1A
Incline Bench Press (Barbell)
5 Sets
10 Reps
70%
1B
Pull-Up (Bodyweight)
5 Sets
10 Reps
@7
2A
Pendlay Row
1 Set
12 Reps
@8
2B
Bicep Curl (Dumbbell)
1 Set
10 Reps
@8
2C
Rear Delt Fly (Dumbbell)
1 Set
15 Reps
@7
3A
Abs Crunch (Weighted)
3 Sets
20 Reps
@8
3B
Pike Push Up
3 Sets
20 Reps
@7
Day 2
1A
Bench Press (Barbell)
5 Sets
10 Reps
65%
1B
Inverted Row
5 Sets
10 Reps
@7.5
2A
Overhead Press (Barbell)
3 Sets
10 Reps
65%
2B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
3A
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@9
3B
Skull Crusher
3 Sets
AMRAP
@9
Day 3
1A
Power Clean
3 Sets
5 Reps
75%
1B
Split Squat Jump
3 Sets
4 Reps
@8
2A
Lunge (Barbell)
3 Sets
8 Reps
@7
2B
Lateral Lunge (Weighted)
3 Sets
10 Reps
@7
2C
Skater Hop
1 Set
12 Reps
@7
3A
Hack Squat
3 Sets
12 Reps
@7
3B
Lateral Box Jump
3 Sets
12 Reps
@7
Day 1
1A
Squat (Barbell)
3 Sets
8 Reps
70%
1B
Jump Squat
3 Sets
6 Reps
@8
1C
Box Jump
3 Sets
4 Reps
@8
2A
Single Leg Romanian Deadlift
3 Sets
8 Reps
@7
2B
Kettlebell Swing
3 Sets
12 Reps
@7
2C
Double Leg Multi-Directional Pogo
3 Sets
50 Reps
@8
3
Jump Rope
3 Sets
1 mins
@6