American Football Defensive Line

by Maxime-Terrence M.

Program Description

This Programm is for Athletes if they want to build a foundation or break a plateau!

Program Overview

Level
Beginner, Novice, Intermediate, Advanced
Goal
Athletics, Muscle & Sculpting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
100 minutes
Created
Jun 24, 2025 01:44
Last Edited
Jun 24, 2025 01:44

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

seated vertical Jump

3

4 reps

-

2

Lying Chest Pass Med Ball Throw

3

4 reps

-

3

Bench Press (Barbell)

5

5 reps

80%

4

Squat (Barbell)

5

5 reps

80%

5

Incline Bench Press (Dumbbell)

2

8 reps

70%

6

Lat Pulldown

2

2

12 reps

10 reps

RPE 10

RPE 10

Day 2

1

Lying Chest Pass Med Ball Throw

3

4 reps

10%

2

Broad Jump

4

3 reps

-

3

Deadlift (Barbell)

5

5 reps

85%

4

Incline Bench Press (Barbell)

3

5 reps

80%

5

Romanian Deadlift (Barbell)

2

8 reps

RPE 9

6

Dip (Bodyweight)

1

RPE 9

7

Meadow Row

2

8 reps

RPE 9

8

Lat Pulldown

1

1

8-12 reps

6-10 reps

RPE 10

RPE 9

Day 3

1

Broad Jump

1

-

2

Med Ball Slam

3

8 reps

-

3

Bench Press (Barbell)

5

5 reps

85%

4

Squat (Barbell)

5

5 reps

80%

5

Bulgarian Split Squat (Dumbbell)

1

2

8 reps

8 reps

RPE 9

RPE 8

6

Incline Bench Press (Dumbbell)

3

8 reps

70%

7

Lat Pulldown

2

1

12 reps

10 reps

RPE 10

RPE 10

Day 1

1

seated vertical Jump

3 Sets

4 Reps

-

2

Lying Chest Pass Med Ball Throw

3 Sets

4 Reps

-

3

Bench Press (Barbell)

5 Sets

5 Reps

80%

4

Squat (Barbell)

5 Sets

5 Reps

80%

5

Incline Bench Press (Dumbbell)

2 Sets

8 Reps

70%

6

Lat Pulldown

2 Sets

2 Sets

12 Reps

10 Reps

@10

@10

Day 2

1

Lying Chest Pass Med Ball Throw

3 Sets

4 Reps

10%

2

Broad Jump

4 Sets

3 Reps

-

3

Deadlift (Barbell)

5 Sets

5 Reps

85%

4

Incline Bench Press (Barbell)

3 Sets

5 Reps

80%

5

Romanian Deadlift (Barbell)

2 Sets

8 Reps

@9

6

Dip (Bodyweight)

1 Set

@9

7

Meadow Row

2 Sets

8 Reps

@9

8

Lat Pulldown

1 Set

1 Set

8-12 Reps

6-10 Reps

@10

@9

Day 3

1

Broad Jump

1 Set

-

2

Med Ball Slam

3 Sets

8 Reps

-

3

Bench Press (Barbell)

5 Sets

5 Reps

85%

4

Squat (Barbell)

5 Sets

5 Reps

80%

5

Bulgarian Split Squat (Dumbbell)

1 Set

2 Sets

8 Reps

8 Reps

@9

@8

6

Incline Bench Press (Dumbbell)

3 Sets

8 Reps

70%

7

Lat Pulldown

2 Sets

1 Set

12 Reps

10 Reps

@10

@10