Program Description
This program is for a thrower who may be on the road or just needs more work out side of the gym. Progress Program as needed.
Program Overview
- LevelNovice, Beginner, Intermediate
- GoalAthletics
- EquipmentAt Home
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedMar 08, 2024 08:33
- Last EditedAug 06, 2024 02:31
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
2
Split Squat Jump
5
4 reps
3
Forward Jump
5
3 reps
4
Push Up
5
10 reps
5
Pull-Up (Bodyweight)
5
3 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
2
Split Squat Jump
5
4 reps
3
Forward Jump
5
3 reps
4
Push Up
5
10 reps
5
Pull-Up (Bodyweight)
5
3 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
2
Split Squat Jump
5
4 reps
3
Forward Jump
5
3 reps
4
Push Up
5
10 reps
5
Pull-Up (Bodyweight)
5
3 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
2
Split Squat Jump
5
4 reps
3
Forward Jump
5
3 reps
4
Push Up
5
10 reps
5
Pull-Up (Bodyweight)
5
3 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
2
Split Squat Jump
5
4 reps
3
Forward Jump
5
3 reps
4
Push Up
5
10 reps
5
Pull-Up (Bodyweight)
5
3 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
2
Split Squat Jump
5
4 reps
3
Forward Jump
5
3 reps
4
Push Up
5
10 reps
5
Pull-Up (Bodyweight)
5
3 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
2
Split Squat Jump
5
4 reps
3
Forward Jump
5
3 reps
4
Push Up
5
10 reps
5
Pull-Up (Bodyweight)
5
3 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
2
Split Squat Jump
5
4 reps
3
Forward Jump
5
3 reps
4
Push Up
5
10 reps
5
Pull-Up (Bodyweight)
5
3 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
2
Split Squat Jump
5
4 reps
3
Forward Jump
5
3 reps
4
Push Up
5
10 reps
5
Pull-Up (Bodyweight)
5
3 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
2
Split Squat Jump
5
4 reps
3
Forward Jump
5
3 reps
4
Push Up
5
10 reps
5
Pull-Up (Bodyweight)
5
3 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
2
Split Squat Jump
5
4 reps
3
Forward Jump
5
3 reps
4
Push Up
5
10 reps
5
Pull-Up (Bodyweight)
5
3 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
2
Split Squat Jump
5
4 reps
3
Forward Jump
5
3 reps
4
Push Up
5
10 reps
5
Pull-Up (Bodyweight)
5
3 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
2
Split Squat Jump
5
4 reps
3
Forward Jump
5
3 reps
4
Push Up
5
10 reps
5
Pull-Up (Bodyweight)
5
3 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
2
Split Squat Jump
5
4 reps
3
Forward Jump
5
3 reps
4
Push Up
5
10 reps
5
Pull-Up (Bodyweight)
5
3 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
2
Split Squat Jump
5
4 reps
3
Forward Jump
5
3 reps
4
Push Up
5
10 reps
5
Pull-Up (Bodyweight)
5
3 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
2
Split Squat Jump
5
4 reps
3
Forward Jump
5
3 reps
4
Push Up
5
10 reps
5
Pull-Up (Bodyweight)
5
3 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
2
Split Squat Jump
5
4 reps
3
Forward Jump
5
3 reps
4
Push Up
5
10 reps
5
Pull-Up (Bodyweight)
5
3 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
2
Split Squat Jump
5
4 reps
3
Forward Jump
5
3 reps
4
Push Up
5
10 reps
5
Pull-Up (Bodyweight)
5
3 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
2
Split Squat Jump
5
4 reps
3
Forward Jump
5
3 reps
4
Push Up
5
10 reps
5
Pull-Up (Bodyweight)
5
3 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
2
Split Squat Jump
5
4 reps
3
Forward Jump
5
3 reps
4
Push Up
5
10 reps
5
Pull-Up (Bodyweight)
5
3 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
2
Split Squat Jump
5
4 reps
3
Forward Jump
5
3 reps
4
Push Up
5
10 reps
5
Pull-Up (Bodyweight)
5
3 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
2
Split Squat Jump
5
4 reps
3
Forward Jump
5
3 reps
4
Push Up
5
10 reps
5
Pull-Up (Bodyweight)
5
3 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
2
Split Squat Jump
5
4 reps
3
Forward Jump
5
3 reps
4
Push Up
5
10 reps
5
Pull-Up (Bodyweight)
5
3 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
2
Split Squat Jump
5
4 reps
3
Forward Jump
5
3 reps
4
Push Up
5
10 reps
5
Pull-Up (Bodyweight)
5
3 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
2
Split Squat Jump
5
4 reps
3
Forward Jump
5
3 reps
4
Push Up
5
10 reps
5
Pull-Up (Bodyweight)
5
3 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
2
Split Squat Jump
5
4 reps
3
Forward Jump
5
3 reps
4
Push Up
5
10 reps
5
Pull-Up (Bodyweight)
5
3 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
2
Split Squat Jump
5
4 reps
3
Forward Jump
5
3 reps
4
Push Up
5
10 reps
5
Pull-Up (Bodyweight)
5
3 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
5
6 reps
2
Split Squat Jump
5
4 reps
3
Forward Jump
5
3 reps
4
Push Up
5
10 reps
5
Pull-Up (Bodyweight)
5
3 reps
Week 1
1 / 4 Weeks
Day 1
1
Lateral Lunge5 Sets
6 Reps
2
Split Squat Jump5 Sets
4 Reps
3
Forward Jump5 Sets
3 Reps
4
Push Up5 Sets
10 Reps
5
Pull-Up (Bodyweight)5 Sets
3 Reps
Day 2
1
Lateral Lunge5 Sets
6 Reps
2
Split Squat Jump5 Sets
4 Reps
3
Forward Jump5 Sets
3 Reps
4
Push Up5 Sets
10 Reps
5
Pull-Up (Bodyweight)5 Sets
3 Reps
Day 3
1
Lateral Lunge5 Sets
6 Reps
2
Split Squat Jump5 Sets
4 Reps
3
Forward Jump5 Sets
3 Reps
4
Push Up5 Sets
10 Reps
5
Pull-Up (Bodyweight)5 Sets
3 Reps
Day 4
1
Lateral Lunge5 Sets
6 Reps
2
Split Squat Jump5 Sets
4 Reps
3
Forward Jump5 Sets
3 Reps
4
Push Up5 Sets
10 Reps
5
Pull-Up (Bodyweight)5 Sets
3 Reps
Day 5
1
Lateral Lunge5 Sets
6 Reps
2
Split Squat Jump5 Sets
4 Reps
3
Forward Jump5 Sets
3 Reps
4
Push Up5 Sets
10 Reps
5
Pull-Up (Bodyweight)5 Sets
3 Reps
Day 7
1
Lateral Lunge5 Sets
6 Reps
2
Split Squat Jump5 Sets
4 Reps
3
Forward Jump5 Sets
3 Reps
4
Push Up5 Sets
10 Reps
5
Pull-Up (Bodyweight)5 Sets
3 Reps
Day 6
1
Lateral Lunge5 Sets
6 Reps
2
Split Squat Jump5 Sets
4 Reps
3
Forward Jump5 Sets
3 Reps
4
Push Up5 Sets
10 Reps
5
Pull-Up (Bodyweight)5 Sets
3 Reps