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Upper Lower Upper with Plyometrics for Cricket

by Aaron O.
4 athletes joined
5.0
(1 rating)

Program Description

Plyometrics in every workout upper lower and upper to allow for cricket practice mid week and games on weekends

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 08, 2024 03:45
  • Last Edited
    Aug 11, 2025 12:47

Summary

Elevate your cricket performance with the **Upper Lower Upper with Plyometrics for Cricket** program, a targeted 8-week training plan designed for serious athletes. Committing just three days a week, you'll engage in a dynamic mix of upper and lower body workouts, complemented by explosive plyometric exercises to enhance your power and agility on the field. Each session combines strength training with functional movements, ensuring you build muscle while improving your explosive speed. Get ready to transform your game and dominate the pitch!
Muscle Engagement
Front
Back
MuscleSet
Chest
12.5%
Quadriceps
11.1%
Glutes
9.4%
Triceps
9.2%
Upper Back
8.6%
Front Delts
8.4%
Biceps
8.1%
Hamstrings
7.3%
Calves
4.6%
Lower Back
4.6%
Abs
4%
Lats
3.8%
Rear Delts
3.3%
Middle Delts
2.9%
Forearms
1.5%
Adductors
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plyo Push Up
2
12 reps
RPE 9
2
Depth Jump
4
10 reps
RPE 8
3
Med Ball Slam
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Fly Press (Dumbbell)
4
10 reps
RPE 9
6
Overhead Press (Barbell)
2
10 reps
RPE 8
7
Rear Dip
2
32 reps
RPE 10
8
Dumbbell Row
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plyo Push Up
2
12 reps
RPE 9
2
Depth Jump
4
10 reps
RPE 8
3
Med Ball Slam
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Fly Press (Dumbbell)
4
10 reps
RPE 9
6
Overhead Press (Barbell)
2
10 reps
RPE 8
7
Rear Dip
2
32 reps
RPE 10
8
Dumbbell Row
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plyo Push Up
2
12 reps
RPE 9
2
Depth Jump
4
10 reps
RPE 8
3
Med Ball Slam
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Fly Press (Dumbbell)
4
10 reps
RPE 9
6
Overhead Press (Barbell)
2
10 reps
RPE 8
7
Rear Dip
2
32 reps
RPE 10
8
Dumbbell Row
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plyo Push Up
2
12 reps
RPE 9
2
Depth Jump
4
10 reps
RPE 8
3
Med Ball Slam
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Fly Press (Dumbbell)
4
10 reps
RPE 9
6
Overhead Press (Barbell)
2
10 reps
RPE 8
7
Rear Dip
2
32 reps
RPE 10
8
Dumbbell Row
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plyo Push Up
2
12 reps
RPE 9
2
Depth Jump
4
10 reps
RPE 8
3
Med Ball Slam
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Fly Press (Dumbbell)
4
10 reps
RPE 9
6
Overhead Press (Barbell)
2
10 reps
RPE 8
7
Rear Dip
2
32 reps
RPE 10
8
Dumbbell Row
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plyo Push Up
2
12 reps
RPE 9
2
Depth Jump
4
10 reps
RPE 8
3
Med Ball Slam
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Fly Press (Dumbbell)
4
10 reps
RPE 9
6
Overhead Press (Barbell)
2
10 reps
RPE 8
7
Rear Dip
2
32 reps
RPE 10
8
Dumbbell Row
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plyo Push Up
2
12 reps
RPE 9
2
Depth Jump
4
10 reps
RPE 8
3
Med Ball Slam
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Fly Press (Dumbbell)
4
10 reps
RPE 9
6
Overhead Press (Barbell)
2
10 reps
RPE 8
7
Rear Dip
2
32 reps
RPE 10
8
Dumbbell Row
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plyo Push Up
2
12 reps
RPE 9
2
Depth Jump
4
10 reps
RPE 8
3
Med Ball Slam
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Fly Press (Dumbbell)
4
10 reps
RPE 9
6
Overhead Press (Barbell)
2
10 reps
RPE 8
7
Rear Dip
2
32 reps
RPE 10
8
Dumbbell Row
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
8 reps
RPE 7
2
Lateral Jump
2
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
4
Banded Kettlebell Swing
2
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
8 reps
RPE 7
2
Lateral Jump
2
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
4
Banded Kettlebell Swing
2
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
8 reps
RPE 7
2
Lateral Jump
2
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
4
Banded Kettlebell Swing
2
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
8 reps
RPE 7
2
Lateral Jump
2
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
4
Banded Kettlebell Swing
2
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
8 reps
RPE 7
2
Lateral Jump
2
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
4
Banded Kettlebell Swing
2
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
8 reps
RPE 7
2
Lateral Jump
2
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
4
Banded Kettlebell Swing
2
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
8 reps
RPE 7
2
Lateral Jump
2
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
4
Banded Kettlebell Swing
2
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
8 reps
RPE 7
2
Lateral Jump
2
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
4
Banded Kettlebell Swing
2
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Ring Pull Up
2
12 reps
RPE 9
5
Face Pull
4
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Ring Pull Up
2
12 reps
RPE 9
5
Face Pull
4
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Ring Pull Up
2
12 reps
RPE 9
5
Face Pull
4
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Ring Pull Up
2
12 reps
RPE 9
5
Face Pull
4
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Ring Pull Up
2
12 reps
RPE 9
5
Face Pull
4
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Ring Pull Up
2
12 reps
RPE 9
5
Face Pull
4
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Ring Pull Up
2
12 reps
RPE 9
5
Face Pull
4
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Ring Pull Up
2
12 reps
RPE 9
5
Face Pull
4
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
4
12 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Plyo Push Up
2 Sets
12 Reps
@9
2
Depth Jump
4 Sets
10 Reps
@8
3
Med Ball Slam
3 Sets
8 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
@10
5
Fly Press (Dumbbell)
4 Sets
10 Reps
@9
6
Overhead Press (Barbell)
2 Sets
10 Reps
@8
7
Rear Dip
2 Sets
32 Reps
@10
8
Dumbbell Row
2 Sets
12 Reps
@9
Day 2
1
Squat (Low Bar)
2 Sets
8 Reps
@7
2
Lateral Jump
2 Sets
12 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@10
4
Banded Kettlebell Swing
2 Sets
10 Reps
@8
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
8 Reps
@10
4
Ring Pull Up
2 Sets
12 Reps
@9
5
Face Pull
4 Sets
12 Reps
@8
6
Preacher Curl (Dumbbell)
4 Sets
12 Reps
@10