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BoostcampPNG

soccer

by Jose F.
8 athletes joined

Program Description

speed strength agility

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 16, 2024 12:32
  • Last Edited
    Sep 10, 2024 07:45
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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
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
2
Romanian Deadlift (Barbell)
3
12 reps
3
Lateral Raise (Dumbbell)
3
12 reps
4
Bicep Curl (Dumbbell)
3
12 reps
5
Push Up
3
12 reps
6
Pullover (Dumbbell)
3
12 reps
7
Seated Row (Cable)
3
12 reps
8
Chin-Up (Bodyweight)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
2
Romanian Deadlift (Barbell)
3
12 reps
3
Lateral Raise (Dumbbell)
3
12 reps
4
Bicep Curl (Dumbbell)
3
12 reps
5
Push Up
3
12 reps
6
Pullover (Dumbbell)
3
12 reps
7
Seated Row (Cable)
3
12 reps
8
Chin-Up (Bodyweight)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
2
Romanian Deadlift (Barbell)
4
12 reps
3
Lateral Raise (Dumbbell)
4
12 reps
4
Bicep Curl (Dumbbell)
4
12 reps
5
Push Up
4
12 reps
6
Pullover (Dumbbell)
4
12 reps
7
Seated Row (Cable)
4
12 reps
8
Chin-Up (Bodyweight)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
2
Romanian Deadlift (Barbell)
4
12 reps
3
Lateral Raise (Dumbbell)
4
12 reps
4
Bicep Curl (Dumbbell)
4
12 reps
5
Push Up
4
12 reps
6
Pullover (Dumbbell)
4
12 reps
7
Seated Row (Cable)
4
12 reps
8
Chin-Up (Bodyweight)
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
2
Hyperextension
3
12 reps
3
Leg Extension
3
12 reps
4
Lat Pulldown
3
12 reps
5
Upright Row (Dumbbell)
3
12 reps
6
Push Up
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
2
Hyperextension
3
12 reps
3
Leg Extension
3
12 reps
4
Lat Pulldown
3
12 reps
5
Upright Row (Dumbbell)
3
12 reps
6
Push Up
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
2
Hyperextension
4
12 reps
3
Leg Extension
4
12 reps
4
Lat Pulldown
4
12 reps
5
Upright Row (Dumbbell)
4
12 reps
6
Push Up
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
2
Hyperextension
4
12 reps
3
Leg Extension
4
12 reps
4
Lat Pulldown
4
12 reps
5
Upright Row (Dumbbell)
4
12 reps
6
Push Up
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
12 reps
2
Box Jump
3
12 reps
3
Front Raise
3
12 reps
4
Hammer Curl
3
12 reps
5
Push Up
3
12 reps
6
Kettlebell Gorilla Row
3
12 reps
7
Military Press (Barbell)
3
12 reps
8
Dip (Bodyweight)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
12 reps
2
Box Jump
3
12 reps
3
Front Raise
3
12 reps
4
Hammer Curl
3
12 reps
5
Push Up
3
12 reps
6
Kettlebell Gorilla Row
3
12 reps
7
Military Press (Barbell)
3
12 reps
8
Dip (Bodyweight)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
4
12 reps
2
Box Jump
4
12 reps
3
Front Raise
4
12 reps
4
Hammer Curl
4
12 reps
5
Push Up
4
12 reps
6
Kettlebell Gorilla Row
4
12 reps
7
Military Press (Barbell)
4
12 reps
8
Dip (Bodyweight)
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
4
12 reps
2
Box Jump
4
12 reps
3
Front Raise
4
12 reps
4
Hammer Curl
4
12 reps
5
Push Up
4
12 reps
6
Kettlebell Gorilla Row
4
12 reps
7
Military Press (Barbell)
4
12 reps
8
Dip (Bodyweight)
4
12 reps
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5
Push Up
3 Sets
12 Reps
6
Pullover (Dumbbell)
3 Sets
12 Reps
7
Seated Row (Cable)
3 Sets
12 Reps
8
Chin-Up (Bodyweight)
3 Sets
12 Reps
Day 2
1
Step-Up (Weighted)
3 Sets
12 Reps
2
Hyperextension
3 Sets
12 Reps
3
Leg Extension
3 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Upright Row (Dumbbell)
3 Sets
12 Reps
6
Push Up
3 Sets
12 Reps
Day 3
1
Lunge (Bodyweight)
3 Sets
12 Reps
2
Box Jump
3 Sets
12 Reps
3
Front Raise
3 Sets
12 Reps
4
Hammer Curl
3 Sets
12 Reps
5
Push Up
3 Sets
12 Reps
6
Kettlebell Gorilla Row
3 Sets
12 Reps
7
Military Press (Barbell)
3 Sets
12 Reps
8
Dip (Bodyweight)
3 Sets
12 Reps