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Sports strength

by Ben O Dwyer
44 athletes joined

Program Description

Strength and conditioning for gaa players. Pitch conditioning and skills should be done in between sessions.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 17, 2024 11:37
  • Last Edited
    Jun 18, 2025 09:48

Summary

Unlock your athletic potential with the **Sports Strength** program, a dynamic 6-week training plan designed for serious lifters. Committing just four days a week, you'll engage in heavy upper and lower body workouts, focusing on compound movements like the bench press and box squat, complemented by targeted supersets for maximum muscle engagement. This program is perfect for those looking to build strength and enhance performance, all from the comfort of your garage gym. Get ready to elevate your training and achieve your fitness goals!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
1
Box Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
1
8 reps
5 reps
-
-
3A
Copenhagen Plank
2
30 secs
-
3B
Explosive Step Up
2
10 reps
-
3C
Explosive Lunge Extention
2
10 reps
-
4
Seated Calf Raise
3
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
1
8 reps
5 reps
-
-
3A
Copenhagen Plank
2
30 secs
-
3B
Explosive Step Up
2
10 reps
-
3C
Explosive Lunge Extention
2
10 reps
-
4
Seated Calf Raise
3
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
1
8 reps
5 reps
-
-
3A
Copenhagen Plank
2
30 secs
-
3B
Explosive Step Up
2
10 reps
-
3C
Explosive Lunge Extention
2
10 reps
-
4
Seated Calf Raise
3
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
1
8 reps
5 reps
-
-
3A
Copenhagen Plank
2
30 secs
-
3B
Explosive Step Up
2
10 reps
-
3C
Explosive Lunge Extention
2
10 reps
-
4
Seated Calf Raise
3
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3 reps
1 reps
1 reps
1 reps
85%
90%
95%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
T-Bar Row
3
5 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4A
Bicep Curl (Dumbbell)
2
10 reps
-
4B
Hammer Curl
2
10 reps
-
4C
Tricep Pushdown (Cable)
2
10 reps
-
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
T-Bar Row
3
5 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4A
Bicep Curl (Dumbbell)
2
10 reps
-
4B
Hammer Curl
2
10 reps
-
4C
Tricep Pushdown (Cable)
2
10 reps
-
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
T-Bar Row
3
5 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4A
Bicep Curl (Dumbbell)
2
10 reps
-
4B
Hammer Curl
2
10 reps
-
4C
Tricep Pushdown (Cable)
2
10 reps
-
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
T-Bar Row
3
5 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4A
Bicep Curl (Dumbbell)
2
10 reps
-
4B
Hammer Curl
2
10 reps
-
4C
Tricep Pushdown (Cable)
2
10 reps
-
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
3 reps
1 reps
1 reps
1 reps
85%
90%
95%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Lying Rear Lateral Raise
2
8 reps
-
4
Lateral Raise (Cable)
2
8 reps
-
5
Shrug (Dumbbell)
2
10 reps
-
6
Dip (Weighted)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Lying Rear Lateral Raise
2
8 reps
-
4
Lateral Raise (Cable)
2
8 reps
-
5
Shrug (Dumbbell)
2
10 reps
-
6
Dip (Weighted)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Lying Rear Lateral Raise
2
8 reps
-
4
Lateral Raise (Cable)
2
8 reps
-
5
Shrug (Dumbbell)
2
10 reps
-
6
Dip (Weighted)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Lying Rear Lateral Raise
2
8 reps
-
4
Lateral Raise (Cable)
2
8 reps
-
5
Shrug (Dumbbell)
2
10 reps
-
6
Dip (Weighted)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3 reps
1 reps
1 reps
1 reps
85%
90%
95%
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Split Squat (Barbell)
3
8 reps
-
3
Trap Bar Deadlift
3
5 reps
-
4
Seated Calf Raise
4
13 reps
-
5A
Explosive Step Up
2
10 reps
-
5B
Explosive Lunge Extention
2
10 reps
-
5C
Side Crunch (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Split Squat (Barbell)
3
8 reps
-
3
Trap Bar Deadlift
3
5 reps
-
4
Seated Calf Raise
4
13 reps
-
5A
Explosive Step Up
2
10 reps
-
5B
Explosive Lunge Extention
2
10 reps
-
5C
Side Crunch (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Split Squat (Barbell)
3
8 reps
-
3
Trap Bar Deadlift
3
5 reps
-
4
Seated Calf Raise
4
13 reps
-
5A
Explosive Step Up
2
10 reps
-
5B
Explosive Lunge Extention
2
10 reps
-
5C
Side Crunch (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Split Squat (Barbell)
3
8 reps
-
3
Trap Bar Deadlift
3
5 reps
-
4
Seated Calf Raise
4
13 reps
-
5A
Explosive Step Up
2
10 reps
-
5B
Explosive Lunge Extention
2
10 reps
-
5C
Side Crunch (Cable)
2
10 reps
-
Week 1
1 / 6 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
T-Bar Row
3 Sets
5 Reps
-
3
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
-
4A
Bicep Curl (Dumbbell)
2 Sets
10 Reps
-
4B
Hammer Curl
2 Sets
10 Reps
-
4C
Tricep Pushdown (Cable)
2 Sets
10 Reps
-
5A
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
5B
Push Up
2 Sets
AMRAP
-
Day 1
1
Box Squat (Barbell)
3 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
5 Reps
-
-
3A
Copenhagen Plank
2 Sets
30 secs
-
3B
Explosive Step Up
2 Sets
10 Reps
-
3C
Explosive Lunge Extention
2 Sets
10 Reps
-
4
Seated Calf Raise
3 Sets
13 Reps
-
Day 3
1
Seated Overhead Press (Barbell)
3 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Lying Rear Lateral Raise
2 Sets
8 Reps
-
4
Lateral Raise (Cable)
2 Sets
8 Reps
-
5
Shrug (Dumbbell)
2 Sets
10 Reps
-
6
Dip (Weighted)
3 Sets
5 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Split Squat (Barbell)
3 Sets
8 Reps
-
3
Trap Bar Deadlift
3 Sets
5 Reps
-
4
Seated Calf Raise
4 Sets
13 Reps
-
5A
Explosive Step Up
2 Sets
10 Reps
-
5B
Explosive Lunge Extention
2 Sets
10 Reps
-
5C
Side Crunch (Cable)
2 Sets
10 Reps
-