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Offensive lineman

by null
2 athletes joined

Program Description

To get better at offensive line

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jun 12, 2024 12:28
  • Last Edited
    Nov 09, 2024 04:12
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 7.5
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Split Squat (Barbell)
3
8 reps
RPE 7.5
4
Good Morning
3
8 reps
RPE 7.5
5
Reverse Hyperextension
3
12 reps
RPE 8
6
Prowler Push
1
4
5 mins
5 mins
RPE 7
RPE 8.5
7
Tech Drills
1
1
15 mins
RPE 6.5
RPE 6
8
M Drill
1
3 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 7.5
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Split Squat (Barbell)
3
8 reps
RPE 7.5
4
Good Morning
3
8 reps
RPE 7.5
5
Reverse Hyperextension
3
12 reps
RPE 8
6
Prowler Push
1
4
5 mins
5 mins
RPE 7
RPE 8.5
7
Tech Drills
1
1
15 mins
RPE 6.5
RPE 6
8
M Drill
1
3 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 7.5
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Split Squat (Barbell)
3
8 reps
RPE 7.5
4
Good Morning
3
8 reps
RPE 7.5
5
Reverse Hyperextension
3
12 reps
RPE 8
6
Prowler Push
1
4
5 mins
5 mins
RPE 7
RPE 8.5
7
Tech Drills
1
1
15 mins
RPE 6.5
RPE 6
8
M Drill
1
3 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 7.5
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Split Squat (Barbell)
3
8 reps
RPE 7.5
4
Good Morning
3
8 reps
RPE 7.5
5
Reverse Hyperextension
3
12 reps
RPE 8
6
Prowler Push
1
4
5 mins
5 mins
RPE 7
RPE 8.5
7
Tech Drills
1
1
15 mins
RPE 6.5
RPE 6
8
M Drill
1
3 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 7.5
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Split Squat (Barbell)
3
8 reps
RPE 7.5
4
Good Morning
3
8 reps
RPE 7.5
5
Reverse Hyperextension
3
12 reps
RPE 8
6
Prowler Push
1
4
5 mins
5 mins
RPE 7
RPE 8.5
7
Tech Drills
1
1
15 mins
RPE 6.5
RPE 6
8
M Drill
1
3 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 7.5
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Split Squat (Barbell)
3
8 reps
RPE 7.5
4
Good Morning
3
8 reps
RPE 7.5
5
Reverse Hyperextension
3
12 reps
RPE 8
6
Prowler Push
1
4
5 mins
5 mins
RPE 7
RPE 8.5
7
Tech Drills
1
1
15 mins
RPE 6.5
RPE 6
8
M Drill
1
3 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 7.5
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Split Squat (Barbell)
3
8 reps
RPE 7.5
4
Good Morning
3
8 reps
RPE 7.5
5
Reverse Hyperextension
3
12 reps
RPE 8
6
Prowler Push
1
4
5 mins
5 mins
RPE 7
RPE 8.5
7
Tech Drills
1
1
15 mins
RPE 6.5
RPE 6
8
M Drill
1
3 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 7.5
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Split Squat (Barbell)
3
8 reps
RPE 7.5
4
Good Morning
3
8 reps
RPE 7.5
5
Reverse Hyperextension
3
12 reps
RPE 8
6
Prowler Push
1
4
5 mins
5 mins
RPE 7
RPE 8.5
7
Tech Drills
1
1
15 mins
RPE 6.5
RPE 6
8
M Drill
1
3 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 7.5
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Split Squat (Barbell)
3
8 reps
RPE 7.5
4
Good Morning
3
8 reps
RPE 7.5
5
Reverse Hyperextension
3
12 reps
RPE 8
6
Prowler Push
1
4
5 mins
5 mins
RPE 7
RPE 8.5
7
Tech Drills
1
1
15 mins
RPE 6.5
RPE 6
8
M Drill
1
3 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 7.5
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Split Squat (Barbell)
3
8 reps
RPE 7.5
4
Good Morning
3
8 reps
RPE 7.5
5
Reverse Hyperextension
3
12 reps
RPE 8
6
Prowler Push
1
4
5 mins
5 mins
RPE 7
RPE 8.5
7
Tech Drills
1
1
15 mins
RPE 6.5
RPE 6
8
M Drill
1
3 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
RPE 8
2
Bench Press (Paused)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Bench Press (Close Grip)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
5
Seated Military Press (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
RPE 8
2
Bench Press (Paused)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Bench Press (Close Grip)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
5
Seated Military Press (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
RPE 8
2
Bench Press (Paused)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Bench Press (Close Grip)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
5
Seated Military Press (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
RPE 8
2
Bench Press (Paused)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Bench Press (Close Grip)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
5
Seated Military Press (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
RPE 8
2
Bench Press (Paused)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Bench Press (Close Grip)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
5
Seated Military Press (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
RPE 8
2
Bench Press (Paused)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Bench Press (Close Grip)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
5
Seated Military Press (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
RPE 8
2
Bench Press (Paused)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Bench Press (Close Grip)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
5
Seated Military Press (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
RPE 8
2
Bench Press (Paused)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Bench Press (Close Grip)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
5
Seated Military Press (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
RPE 8
2
Bench Press (Paused)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Bench Press (Close Grip)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
5
Seated Military Press (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
RPE 8
2
Bench Press (Paused)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Bench Press (Close Grip)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
5
Seated Military Press (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bear Crawl
1
-
2
Walking Lunge
1
-
3
Inchworm
1
-
4
Burpee
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bear Crawl
1
-
2
Walking Lunge
1
-
3
Inchworm
1
-
4
Burpee
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bear Crawl
1
-
2
Walking Lunge
1
-
3
Inchworm
1
-
4
Burpee
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bear Crawl
1
-
2
Walking Lunge
1
-
3
Inchworm
1
-
4
Burpee
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bear Crawl
1
-
2
Walking Lunge
1
-
3
Inchworm
1
-
4
Burpee
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bear Crawl
1
-
2
Walking Lunge
1
-
3
Inchworm
1
-
4
Burpee
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bear Crawl
1
-
2
Walking Lunge
1
-
3
Inchworm
1
-
4
Burpee
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bear Crawl
1
-
2
Walking Lunge
1
-
3
Inchworm
1
-
4
Burpee
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bear Crawl
1
-
2
Walking Lunge
1
-
3
Inchworm
1
-
4
Burpee
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bear Crawl
1
-
2
Walking Lunge
1
-
3
Inchworm
1
-
4
Burpee
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
3 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 7.5
3
Rack Pull (Barbell)
3
10 reps
RPE 7
4
Glute-Ham Raise
3
13 reps
-
5
Tech Drills
1
15 mins
-
6
Sprint
3
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
3 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 7.5
3
Rack Pull (Barbell)
3
10 reps
RPE 7
4
Glute-Ham Raise
3
13 reps
-
5
Tech Drills
1
15 mins
-
6
Sprint
3
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
3 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 7.5
3
Rack Pull (Barbell)
3
10 reps
RPE 7
4
Glute-Ham Raise
3
13 reps
-
5
Tech Drills
1
15 mins
-
6
Sprint
3
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
3 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 7.5
3
Rack Pull (Barbell)
3
10 reps
RPE 7
4
Glute-Ham Raise
3
13 reps
-
5
Tech Drills
1
15 mins
-
6
Sprint
3
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
3 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 7.5
3
Rack Pull (Barbell)
3
10 reps
RPE 7
4
Glute-Ham Raise
3
13 reps
-
5
Tech Drills
1
15 mins
-
6
Sprint
3
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
3 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 7.5
3
Rack Pull (Barbell)
3
10 reps
RPE 7
4
Glute-Ham Raise
3
13 reps
-
5
Tech Drills
1
15 mins
-
6
Sprint
3
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
3 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 7.5
3
Rack Pull (Barbell)
3
10 reps
RPE 7
4
Glute-Ham Raise
3
13 reps
-
5
Tech Drills
1
15 mins
-
6
Sprint
3
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
3 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 7.5
3
Rack Pull (Barbell)
3
10 reps
RPE 7
4
Glute-Ham Raise
3
13 reps
-
5
Tech Drills
1
15 mins
-
6
Sprint
3
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
3 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 7.5
3
Rack Pull (Barbell)
3
10 reps
RPE 7
4
Glute-Ham Raise
3
13 reps
-
5
Tech Drills
1
15 mins
-
6
Sprint
3
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
3 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 7.5
3
Rack Pull (Barbell)
3
10 reps
RPE 7
4
Glute-Ham Raise
3
13 reps
-
5
Tech Drills
1
15 mins
-
6
Sprint
3
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
2 reps
RPE 9.5
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Push Up
3
6 reps
-
4
Single Arm Row (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
2 reps
RPE 9.5
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Push Up
3
6 reps
-
4
Single Arm Row (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
2 reps
RPE 9.5
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Push Up
3
6 reps
-
4
Single Arm Row (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
2 reps
RPE 9.5
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Push Up
3
6 reps
-
4
Single Arm Row (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
2 reps
RPE 9.5
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Push Up
3
6 reps
-
4
Single Arm Row (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
2 reps
RPE 9.5
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Push Up
3
6 reps
-
4
Single Arm Row (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
2 reps
RPE 9.5
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Push Up
3
6 reps
-
4
Single Arm Row (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
2 reps
RPE 9.5
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Push Up
3
6 reps
-
4
Single Arm Row (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
2 reps
RPE 9.5
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Push Up
3
6 reps
-
4
Single Arm Row (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
2 reps
RPE 9.5
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Push Up
3
6 reps
-
4
Single Arm Row (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
Week 1
1 / 10 Weeks
Day 2
1
Military Press (Barbell)
3 Sets
3 Reps
@8
2
Bench Press (Paused)
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Bench Press (Close Grip)
3 Sets
8 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
10 Reps
@7.5
5
Seated Military Press (Barbell)
3 Sets
10 Reps
@8
Day 3
1
Bear Crawl
1 Set
-
2
Walking Lunge
1 Set
-
3
Inchworm
1 Set
-
4
Burpee
1 Set
-
Day 4
1
Clean Pull
3 Sets
3 Reps
@8.5
2
Squat (Barbell)
3 Sets
8 Reps
@7.5
3
Rack Pull (Barbell)
3 Sets
10 Reps
@7
4
Glute-Ham Raise
3 Sets
13 Reps
-
5
Tech Drills
1 Set
15 mins
-
6
Sprint
3 Sets
20 mins
-
Day 5
1
Military Press (Barbell)
3 Sets
2 Reps
@9.5
2
Bench Press (Barbell)
3 Sets
6 Reps
@8
3
Push Up
3 Sets
6 Reps
-
4
Single Arm Row (Dumbbell)
3 Sets
12 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
6
Tricep Extension (Cable)
3 Sets
12 Reps
-
Day 1
1
Power Clean
3 Sets
3 Reps
@7.5
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@7
3
Split Squat (Barbell)
3 Sets
8 Reps
@7.5
4
Good Morning
3 Sets
8 Reps
@7.5
5
Reverse Hyperextension
3 Sets
12 Reps
@8
6
Prowler Push
1 Set
4 Sets
5 mins
5 mins
@7
@8.5
7
Tech Drills
1 Set
1 Set
15 mins
@6.5
@6
8
M Drill
1 Set
3 Reps
@6