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Upper Lower Upper with Plyometrics for Cricket

by Aaron O.
3 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
    Nov 05, 2024 04:42
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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