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Shot Put Monster

by Gavin F.

Program Description

The purpose of this program is to create explosive strength and power to increase your ability to throw the shot put, primarily focussing on the bench press while also advancing your squat and oly lifts with a diminished focus. These workouts should be coupled with sufficient warm ups as well as a throwing regimen on the field to increase skill in the throw. Be sure to combine your own core/special strength regiment of planks, plate twists, landmine twists…whatever will assist your throw. Additionally, there are ample back movements in this program. Since they are all accessories they are listed as instructions along with the main lifts.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Olympic Weightlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 21, 2025 06:34
  • Last Edited
    Feb 22, 2025 06:05
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Bench Press (Paused)
5
5 reps
70%
2
Incline Bench Press (Barbell)
3
10 reps
55%
3
Bench Press (Dumbbell)
3
10 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
70%
2
Incline Bench Press (Barbell)
3
10 reps
55%
3
Bench Press (Dumbbell)
3
10 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
70%
2
Incline Bench Press (Barbell)
3
10 reps
55%
3
Bench Press (Dumbbell)
3
10 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
75%
2
Incline Bench Press (Barbell)
3
10 reps
55%
3
Bench Press (Dumbbell)
3
10 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2
5 reps
5 reps
75%
80%
2
Incline Bench Press (Barbell)
3
10 reps
55%
3
Bench Press (Dumbbell)
3
10 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
3 reps
2 reps
1 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
55%
3
Bench Press (Dumbbell)
3
10 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Power Clean
1
1
2
1
3 reps
3 reps
3 reps
3 reps
50%
60%
70%
80%
3
Hack Squat
3
10 reps
RPE 6
4
Leg Extension
3
15 reps
RPE 6
5
Leg Curl
3
15 reps
RPE 6
6
Seated Calf Raise
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Power Clean
1
1
2
1
3 reps
3 reps
3 reps
3 reps
50%
60%
70%
80%
3
Hack Squat
3
10 reps
RPE 6
4
Leg Extension
3
15 reps
RPE 6
5
Leg Curl
3
15 reps
RPE 6
6
Seated Calf Raise
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Power Clean
1
1
2
1
3 reps
3 reps
3 reps
3 reps
50%
60%
70%
80%
3
Hack Squat
3
10 reps
RPE 6
4
Leg Extension
3
15 reps
RPE 6
5
Leg Curl
3
15 reps
RPE 6
6
Seated Calf Raise
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Power Clean
1
1
2
1
3 reps
3 reps
3 reps
3 reps
50%
60%
70%
80%
3
Hack Squat
3
10 reps
RPE 6
4
Leg Extension
3
15 reps
RPE 6
5
Leg Curl
3
15 reps
RPE 6
6
Seated Calf Raise
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Power Clean
1
1
2
1
3 reps
3 reps
3 reps
3 reps
50%
60%
70%
80%
3
Hack Squat
3
10 reps
RPE 6
4
Leg Extension
3
15 reps
RPE 6
5
Leg Curl
3
15 reps
RPE 6
6
Seated Calf Raise
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
2 reps
1 reps
RPE 6
RPE 8
RPE 10
2
Power Clean
1
1
2
1
3 reps
3 reps
3 reps
3 reps
50%
60%
70%
80%
3
Hack Squat
3
10 reps
RPE 6
4
Leg Extension
3
15 reps
RPE 6
5
Leg Curl
3
15 reps
RPE 6
6
Seated Calf Raise
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1
1
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Power Jerk
1
1
1
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
3
Box Jump
5
5 reps
RPE 8
4
Broad Jump
5
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1
1
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Power Jerk
1
1
1
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
3
Box Jump
5
5 reps
RPE 8
4
Broad Jump
5
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1
1
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Power Jerk
1
1
1
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
3
Box Jump
5
5 reps
RPE 8
4
Broad Jump
5
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1
1
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Power Jerk
1
1
1
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
3
Box Jump
5
5 reps
RPE 8
4
Broad Jump
5
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1
1
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Power Jerk
1
1
1
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
3
Box Jump
5
5 reps
RPE 8
4
Broad Jump
5
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1
1
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Power Jerk
1
1
1
3
3 reps
2 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Box Jump
5
5 reps
RPE 8
4
Broad Jump
5
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2
3 reps
3 reps
3 reps
60%
70%
80%
2
Incline Bench Press (Barbell)
3
10 reps
55%
3
Bench Press (Dumbbell)
3
10 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2
3 reps
3 reps
3 reps
60%
70%
80%
2
Incline Bench Press (Barbell)
3
10 reps
55%
3
Bench Press (Dumbbell)
3
10 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2
3 reps
3 reps
3 reps
60%
70%
80%
2
Incline Bench Press (Barbell)
3
10 reps
55%
3
Bench Press (Dumbbell)
3
10 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
1
3 reps
3 reps
3 reps
3 reps
60%
70%
80%
90%
2
Incline Bench Press (Barbell)
3
10 reps
55%
3
Bench Press (Dumbbell)
3
10 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
1
3 reps
3 reps
3 reps
3 reps
60%
70%
80%
90%
2
Incline Bench Press (Barbell)
3
10 reps
55%
3
Bench Press (Dumbbell)
3
10 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
60%
2
Incline Bench Press (Barbell)
3
10 reps
55%
3
Bench Press (Dumbbell)
3
10 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
80%
2
Power Clean
1
1
2
1
3 reps
3 reps
3 reps
3 reps
50%
60%
70%
80%
3
Hack Squat
3
10 reps
RPE 6
4
Leg Extension
3
15 reps
RPE 6
5
Leg Curl
3
15 reps
RPE 6
6
Seated Calf Raise
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
80%
2
Power Clean
1
1
2
1
3 reps
3 reps
3 reps
3 reps
50%
60%
70%
80%
3
Hack Squat
3
10 reps
RPE 6
4
Leg Extension
3
15 reps
RPE 6
5
Leg Curl
3
15 reps
RPE 6
6
Seated Calf Raise
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
80%
2
Power Clean
1
1
2
1
3 reps
3 reps
3 reps
3 reps
50%
60%
70%
80%
3
Hack Squat
3
10 reps
RPE 6
4
Leg Extension
3
15 reps
RPE 6
5
Leg Curl
3
15 reps
RPE 6
6
Seated Calf Raise
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
80%
2
Power Clean
1
1
2
1
3 reps
3 reps
3 reps
3 reps
50%
60%
70%
80%
3
Hack Squat
3
10 reps
RPE 6
4
Leg Extension
3
15 reps
RPE 6
5
Leg Curl
3
15 reps
RPE 6
6
Seated Calf Raise
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
80%
2
Power Clean
1
1
2
1
3 reps
3 reps
3 reps
3 reps
50%
60%
70%
80%
3
Hack Squat
3
10 reps
RPE 6
4
Leg Extension
3
15 reps
RPE 6
5
Leg Curl
3
15 reps
RPE 6
6
Seated Calf Raise
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
3 reps
2 reps
1 reps
RPE 6
RPE 8
RPE 10
2
Power Clean
1
1
2
1
3 reps
3 reps
3 reps
3 reps
50%
60%
70%
80%
3
Hack Squat
3
10 reps
RPE 6
4
Leg Extension
3
15 reps
RPE 6
5
Leg Curl
3
15 reps
RPE 6
6
Seated Calf Raise
3
15 reps
RPE 6
Week 1
1 / 6 Weeks
Day 2
1
Squat (Barbell)
5 Sets
3 Reps
80%
2
Power Clean
1 Set
1 Set
2 Sets
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
50%
60%
70%
80%
3
Hack Squat
3 Sets
10 Reps
@6
4
Leg Extension
3 Sets
15 Reps
@6
5
Leg Curl
3 Sets
15 Reps
@6
6
Seated Calf Raise
3 Sets
15 Reps
@6
Day 5
1
Front Squat (Barbell)
5 Sets
3 Reps
80%
2
Power Clean
1 Set
1 Set
2 Sets
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
50%
60%
70%
80%
3
Hack Squat
3 Sets
10 Reps
@6
4
Leg Extension
3 Sets
15 Reps
@6
5
Leg Curl
3 Sets
15 Reps
@6
6
Seated Calf Raise
3 Sets
15 Reps
@6
Day 3
1
Power Snatch
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@6
@7
@8
2
Power Jerk
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@6
@7
@8
3
Box Jump
5 Sets
5 Reps
@8
4
Broad Jump
5 Sets
1 Reps
@10
Day 4
1
Bench Press (Paused)
1 Set
2 Sets
2 Sets
3 Reps
3 Reps
3 Reps
60%
70%
80%
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
55%
3
Bench Press (Dumbbell)
3 Sets
10 Reps
@6
4
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@6
5
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@6
Day 1
1
Bench Press (Paused)
5 Sets
5 Reps
70%
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
55%
3
Bench Press (Dumbbell)
3 Sets
10 Reps
@6
4
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@6
5
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@6