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Big and Springy

by C.j. Miller
9 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
    Jun 18, 2025 08:04

Summary

Unleash your power and agility with the **Big and Springy** program! Over the course of 6 weeks, this dynamic 4-day workout plan combines strength-building supersets with explosive plyometric movements to enhance your muscle mass and athleticism. Each session is meticulously designed to target major muscle groups while incorporating functional movements like jump squats and box jumps, ensuring you develop both size and springiness. Get ready to elevate your training and achieve impressive gains in strength and explosiveness!
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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
Star
Star
Star
Star
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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
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
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 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 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
3
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 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 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 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 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 7
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
3
12 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2C
Rear Delt Fly (Dumbbell)
3
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
3
12 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2C
Rear Delt Fly (Dumbbell)
3
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
3
12 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2C
Rear Delt Fly (Dumbbell)
3
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
3
12 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2C
Rear Delt Fly (Dumbbell)
3
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
3
12 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2C
Rear Delt Fly (Dumbbell)
3
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
3
12 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2C
Rear Delt Fly (Dumbbell)
3
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 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 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
Day 4
1A
Incline Bench Press (Barbell)
5 Sets
10 Reps
70%
1B
Pull-Up (Bodyweight)
5 Sets
10 Reps
@7
2A
Pendlay Row
3 Sets
12 Reps
@8
2B
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
2C
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@7
3A
Abs Crunch (Weighted)
3 Sets
20 Reps
@8
3B
Pike Push Up
3 Sets
20 Reps
@7
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
3 Sets
12 Reps
@7
3A
Hack Squat
3 Sets
12 Reps
@7
3B
Lateral Box Jump
3 Sets
12 Reps
@7