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BoostcampPNG

Ceci Vizcaya

by Alexander T.
1 athletes joined

Program Description

Este programa está diseñado como trabajo de post-temporada de basketball para acondicionamiento físico

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 24, 2024 02:30
  • Last Edited
    Jul 17, 2024 02:52

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.1%
Upper Back
11.5%
Glutes
11.5%
Lats
9.8%
Hamstrings
9.2%
Middle Delts
8.6%
Abs
8%
Front Delts
7.5%
Triceps
5.2%
Lower Back
4%
Chest
2.9%
Calves
2.9%
Other
2.9%
Biceps
2.3%
Adductors
1.1%
Rear Delts
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Squat (Barbell)
3
10-12 reps
RPE 7-8.5
2B
Inverted Row
3
10-15 reps
RPE 7.5-8
2C
Cable Chest Press
3
10-12 reps
RPE 7.5-8
3A
Single Leg Romanian Deadlift
3
10-15 reps
RPE 6.5-8
3B
Single Arm Push Press (Dumbbell)
3
10-12 reps
RPE 7-8
3C
Dumbbell Row
3
10-15 reps
RPE 7-8
4A
Split Squat (Dumbbell)
3
10-15 reps
RPE 8-8.5
4B
Single Leg Hip Thrust
3
8-15 reps
RPE 8-8.5
4C
Wood Chop
3
15-18 reps
RPE 7-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Squat (Barbell)
3
10-12 reps
RPE 7-8.5
2B
Inverted Row
3
10-15 reps
RPE 7.5-8
2C
Cable Chest Press
3
10-12 reps
RPE 7.5-8
3A
Single Leg Romanian Deadlift
3
10-15 reps
RPE 6.5-8
3B
Single Arm Push Press (Dumbbell)
3
10-12 reps
RPE 7-8
3C
Dumbbell Row
3
10-15 reps
RPE 7-8
4A
Split Squat (Dumbbell)
3
10-15 reps
RPE 8-8.5
4B
Single Leg Hip Thrust
3
8-15 reps
RPE 8-8.5
4C
Wood Chop
3
15-18 reps
RPE 7-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Squat (Barbell)
3
10-12 reps
RPE 7-8.5
2B
Inverted Row
3
10-15 reps
RPE 7.5-8
2C
Cable Chest Press
3
10-12 reps
RPE 7.5-8
3A
Single Leg Romanian Deadlift
3
10-15 reps
RPE 6.5-8
3B
Single Arm Push Press (Dumbbell)
3
10-12 reps
RPE 7-8
3C
Dumbbell Row
3
10-15 reps
RPE 7-8
4A
Split Squat (Dumbbell)
3
10-15 reps
RPE 8-8.5
4B
Single Leg Hip Thrust
3
8-15 reps
RPE 8-8.5
4C
Wood Chop
3
15-18 reps
RPE 7-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7.5-9
1B
Barbell Row
3
10-15 reps
RPE 8-8.5
1C
Bench Press (Dumbbell)
3
10-12 reps
RPE 6.5-8
2A
Leg Extension
3
15-20 reps
RPE 8-8.5
2B
Standing Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5-8
2C
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 7.5-8
3A
Standing Calf Raise
3
10-15 reps
RPE 7.5-8
3B
Bear Crawl
3
15 reps
RPE 8-8.5
3C
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7.5-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7.5-9
1B
Barbell Row
3
10-15 reps
RPE 8-8.5
1C
Bench Press (Dumbbell)
3
10-12 reps
RPE 6.5-8
2A
Leg Extension
3
15-20 reps
RPE 8-8.5
2B
Standing Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5-8
2C
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 7.5-8
3A
Standing Calf Raise
3
10-15 reps
RPE 7.5-8
3B
Bear Crawl
3
15 reps
RPE 8-8.5
3C
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7.5-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7.5-9
1B
Barbell Row
3
10-15 reps
RPE 8-8.5
1C
Bench Press (Dumbbell)
3
10-12 reps
RPE 6.5-8
2A
Leg Extension
3
15-20 reps
RPE 8-8.5
2B
Standing Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5-8
2C
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 7.5-8
3A
Standing Calf Raise
3
10-15 reps
RPE 7.5-8
3B
Bear Crawl
3
15 reps
RPE 8-8.5
3C
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7.5-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
2A
Squat (Barbell)
3
10-12 reps
RPE 7-8.5
2B
Inverted Row
3
10-15 reps
RPE 7.5-8
2C
Cable Chest Press
3
10-12 reps
RPE 7.5-8
3A
Single Leg Romanian Deadlift
3
10-15 reps
RPE 6.5-8
3B
Single Arm Push Press (Dumbbell)
3
10-12 reps
RPE 7-8
3C
Dumbbell Row
3
10-15 reps
RPE 7-8
4A
Split Squat (Dumbbell)
3
10-15 reps
RPE 8-8.5
4B
Single Leg Hip Thrust
3
8-15 reps
RPE 8-8.5
4C
Wood Chop
3
15-18 reps
RPE 7-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
2A
Squat (Barbell)
3
10-12 reps
RPE 7-8.5
2B
Inverted Row
3
10-15 reps
RPE 7.5-8
2C
Cable Chest Press
3
10-12 reps
RPE 7.5-8
3A
Single Leg Romanian Deadlift
3
10-15 reps
RPE 6.5-8
3B
Single Arm Push Press (Dumbbell)
3
10-12 reps
RPE 7-8
3C
Dumbbell Row
3
10-15 reps
RPE 7-8
4A
Split Squat (Dumbbell)
3
10-15 reps
RPE 8-8.5
4B
Single Leg Hip Thrust
3
8-15 reps
RPE 8-8.5
4C
Wood Chop
3
15-18 reps
RPE 7-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
2A
Squat (Barbell)
3
10-12 reps
RPE 7-8.5
2B
Inverted Row
3
10-15 reps
RPE 7.5-8
2C
Cable Chest Press
3
10-12 reps
RPE 7.5-8
3A
Single Leg Romanian Deadlift
3
10-15 reps
RPE 6.5-8
3B
Single Arm Push Press (Dumbbell)
3
10-12 reps
RPE 7-8
3C
Dumbbell Row
3
10-15 reps
RPE 7-8
4A
Split Squat (Dumbbell)
3
10-15 reps
RPE 8-8.5
4B
Single Leg Hip Thrust
3
8-15 reps
RPE 8-8.5
4C
Wood Chop
3
15-18 reps
RPE 7-8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7.5-9
1B
Barbell Row
3
10-15 reps
RPE 8-8.5
1C
Bench Press (Dumbbell)
3
10-12 reps
RPE 6.5-8
2A
Leg Extension
3
15-20 reps
RPE 8-8.5
2B
Standing Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5-8
2C
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 7.5-8
3A
Standing Calf Raise
3
10-15 reps
RPE 7.5-8
3B
Bear Crawl
3
15 reps
RPE 8-8.5
3C
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7.5-8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7.5-9
1B
Barbell Row
3
10-15 reps
RPE 8-8.5
1C
Bench Press (Dumbbell)
3
10-12 reps
RPE 6.5-8
2A
Leg Extension
3
15-20 reps
RPE 8-8.5
2B
Standing Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5-8
2C
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 7.5-8
3A
Standing Calf Raise
3
10-15 reps
RPE 7.5-8
3B
Bear Crawl
3
15 reps
RPE 8-8.5
3C
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7.5-8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7.5-9
1B
Barbell Row
3
10-15 reps
RPE 8-8.5
1C
Bench Press (Dumbbell)
3
10-12 reps
RPE 6.5-8
2A
Leg Extension
3
15-20 reps
RPE 8-8.5
2B
Standing Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5-8
2C
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 7.5-8
3A
Standing Calf Raise
3
10-15 reps
RPE 7.5-8
3B
Bear Crawl
3
15 reps
RPE 8-8.5
3C
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7.5-8.5
Week 1
1 / 3 Weeks
Day 1
2A
Squat (Barbell)
3 Sets
10-12 Reps
@7-8.5
2B
Inverted Row
3 Sets
10-15 Reps
@7.5-8
2C
Cable Chest Press
3 Sets
10-12 Reps
@7.5-8
3A
Single Leg Romanian Deadlift
3 Sets
10-15 Reps
@6.5-8
3B
Single Arm Push Press (Dumbbell)
3 Sets
10-12 Reps
@7-8
3C
Dumbbell Row
3 Sets
10-15 Reps
@7-8
4A
Split Squat (Dumbbell)
3 Sets
10-15 Reps
@8-8.5
4B
Single Leg Hip Thrust
3 Sets
8-15 Reps
@8-8.5
4C
Wood Chop
3 Sets
15-18 Reps
@7-8.5
Day 3
2A
Squat (Barbell)
3 Sets
10-12 Reps
@7-8.5
2B
Inverted Row
3 Sets
10-15 Reps
@7.5-8
2C
Cable Chest Press
3 Sets
10-12 Reps
@7.5-8
3A
Single Leg Romanian Deadlift
3 Sets
10-15 Reps
@6.5-8
3B
Single Arm Push Press (Dumbbell)
3 Sets
10-12 Reps
@7-8
3C
Dumbbell Row
3 Sets
10-15 Reps
@7-8
4A
Split Squat (Dumbbell)
3 Sets
10-15 Reps
@8-8.5
4B
Single Leg Hip Thrust
3 Sets
8-15 Reps
@8-8.5
4C
Wood Chop
3 Sets
15-18 Reps
@7-8.5
Day 2
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@7.5-9
1B
Barbell Row
3 Sets
10-15 Reps
@8-8.5
1C
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@6.5-8
2A
Leg Extension
3 Sets
15-20 Reps
@8-8.5
2B
Standing Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@7.5-8
2C
Lat Pulldown (Single Arm)
3 Sets
10-12 Reps
@7.5-8
3A
Standing Calf Raise
3 Sets
10-15 Reps
@7.5-8
3B
Bear Crawl
3 Sets
15 Reps
@8-8.5
3C
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@7.5-8.5
Day 4
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@7.5-9
1B
Barbell Row
3 Sets
10-15 Reps
@8-8.5
1C
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@6.5-8
2A
Leg Extension
3 Sets
15-20 Reps
@8-8.5
2B
Standing Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@7.5-8
2C
Lat Pulldown (Single Arm)
3 Sets
10-12 Reps
@7.5-8
3A
Standing Calf Raise
3 Sets
10-15 Reps
@7.5-8
3B
Bear Crawl
3 Sets
15 Reps
@8-8.5
3C
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@7.5-8.5