Program Description
To help people get leaner and more fit for BBALL and have more powerful shots and jump higher
Program Overview
- LevelNovice, Intermediate
- GoalAthletics, Bodyweight Fitness
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedFeb 21, 2024 10:14
- Last EditedSep 07, 2024 05:28
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
RPE 8.5
2
Lunge (Dumbbell)
3
12 reps
RPE 7.5
3
Standing Calf Raise
3
15 reps
RPE 8.5
4
Sprint
4
25 mins
RPE 7.5
5
Box Jump
3
10 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 8.5
7
Leg Press
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
RPE 8.5
2
Lunge (Dumbbell)
3
12 reps
RPE 7.5
3
Standing Calf Raise
3
15 reps
RPE 8.5
4
Sprint
4
25 mins
RPE 7.5
5
Box Jump
3
10 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 8.5
7
Leg Press
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
RPE 8.5
2
Lunge (Dumbbell)
3
12 reps
RPE 7.5
3
Standing Calf Raise
3
15 reps
RPE 8.5
4
Sprint
4
25 mins
RPE 7.5
5
Box Jump
3
10 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 8.5
7
Leg Press
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
RPE 8.5
2
Lunge (Dumbbell)
3
12 reps
RPE 7.5
3
Standing Calf Raise
3
15 reps
RPE 8.5
4
Sprint
4
25 mins
RPE 7.5
5
Box Jump
3
10 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 8.5
7
Leg Press
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
RPE 8.5
2
Lunge (Dumbbell)
3
12 reps
RPE 7.5
3
Standing Calf Raise
3
15 reps
RPE 8.5
4
Sprint
4
25 mins
RPE 7.5
5
Box Jump
3
10 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 8.5
7
Leg Press
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
RPE 8.5
2
Lunge (Dumbbell)
3
12 reps
RPE 7.5
3
Standing Calf Raise
3
15 reps
RPE 8.5
4
Sprint
4
25 mins
RPE 7.5
5
Box Jump
3
10 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 8.5
7
Leg Press
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
RPE 8.5
2
Lunge (Dumbbell)
3
12 reps
RPE 7.5
3
Standing Calf Raise
3
15 reps
RPE 8.5
4
Sprint
4
25 mins
RPE 7.5
5
Box Jump
3
10 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 8.5
7
Leg Press
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
RPE 8.5
2
Lunge (Dumbbell)
3
12 reps
RPE 7.5
3
Standing Calf Raise
3
15 reps
RPE 8.5
4
Sprint
4
25 mins
RPE 7.5
5
Box Jump
3
10 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 8.5
7
Leg Press
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
RPE 8.5
2
Lunge (Dumbbell)
3
12 reps
RPE 7.5
3
Standing Calf Raise
3
15 reps
RPE 8.5
4
Sprint
4
25 mins
RPE 7.5
5
Box Jump
3
10 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 8.5
7
Leg Press
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
RPE 8.5
2
Lunge (Dumbbell)
3
12 reps
RPE 7.5
3
Standing Calf Raise
3
15 reps
RPE 8.5
4
Sprint
4
25 mins
RPE 7.5
5
Box Jump
3
10 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 8.5
7
Leg Press
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
RPE 8.5
2
Lunge (Dumbbell)
3
12 reps
RPE 7.5
3
Standing Calf Raise
3
15 reps
RPE 8.5
4
Sprint
4
25 mins
RPE 7.5
5
Box Jump
3
10 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 8.5
7
Leg Press
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
RPE 8.5
2
Lunge (Dumbbell)
3
12 reps
RPE 7.5
3
Standing Calf Raise
3
15 reps
RPE 8.5
4
Sprint
4
25 mins
RPE 7.5
5
Box Jump
3
10 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 8.5
7
Leg Press
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
3
Med Ball Slam
3
15 reps
RPE 8
4
Russian Twist
3
10 reps
RPE 6
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Push Up (Incline)
3
10 reps
RPE 6
7
Standing Calf Raise
3
12 reps
RPE 8
8
Box Jump
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
3
Med Ball Slam
3
15 reps
RPE 8
4
Russian Twist
3
10 reps
RPE 6
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Push Up (Incline)
3
10 reps
RPE 6
7
Standing Calf Raise
3
12 reps
RPE 8
8
Box Jump
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
3
Med Ball Slam
3
15 reps
RPE 8
4
Russian Twist
3
10 reps
RPE 6
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Push Up (Incline)
3
10 reps
RPE 6
7
Standing Calf Raise
3
12 reps
RPE 8
8
Box Jump
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
3
Med Ball Slam
3
15 reps
RPE 8
4
Russian Twist
3
10 reps
RPE 6
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Push Up (Incline)
3
10 reps
RPE 6
7
Standing Calf Raise
3
12 reps
RPE 8
8
Box Jump
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
3
Med Ball Slam
3
15 reps
RPE 8
4
Russian Twist
3
10 reps
RPE 6
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Push Up (Incline)
3
10 reps
RPE 6
7
Standing Calf Raise
3
12 reps
RPE 8
8
Box Jump
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
3
Med Ball Slam
3
15 reps
RPE 8
4
Russian Twist
3
10 reps
RPE 6
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Push Up (Incline)
3
10 reps
RPE 6
7
Standing Calf Raise
3
12 reps
RPE 8
8
Box Jump
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
3
Med Ball Slam
3
15 reps
RPE 8
4
Russian Twist
3
10 reps
RPE 6
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Push Up (Incline)
3
10 reps
RPE 6
7
Standing Calf Raise
3
12 reps
RPE 8
8
Box Jump
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
3
Med Ball Slam
3
15 reps
RPE 8
4
Russian Twist
3
10 reps
RPE 6
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Push Up (Incline)
3
10 reps
RPE 6
7
Standing Calf Raise
3
12 reps
RPE 8
8
Box Jump
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
3
Med Ball Slam
3
15 reps
RPE 8
4
Russian Twist
3
10 reps
RPE 6
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Push Up (Incline)
3
10 reps
RPE 6
7
Standing Calf Raise
3
12 reps
RPE 8
8
Box Jump
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
3
Med Ball Slam
3
15 reps
RPE 8
4
Russian Twist
3
10 reps
RPE 6
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Push Up (Incline)
3
10 reps
RPE 6
7
Standing Calf Raise
3
12 reps
RPE 8
8
Box Jump
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
3
Med Ball Slam
3
15 reps
RPE 8
4
Russian Twist
3
10 reps
RPE 6
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Push Up (Incline)
3
10 reps
RPE 6
7
Standing Calf Raise
3
12 reps
RPE 8
8
Box Jump
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
3
Med Ball Slam
3
15 reps
RPE 8
4
Russian Twist
3
10 reps
RPE 6
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Push Up (Incline)
3
10 reps
RPE 6
7
Standing Calf Raise
3
12 reps
RPE 8
8
Box Jump
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
15 reps
2
World's Greatest Stretch
1
15 reps
3
Pogo Hop
3
25 reps
RPE 8.5
4
Jump Rope
1
5 mins
RPE 10
5
Jump Squat
3
15 reps
RPE 6
6
Abs Crunch (Bodyweight)
3
12 reps
RPE 6.5
7
Oblique Crunch
3
10 reps
RPE 7
8
Sit Up
3
12 reps
RPE 8
9
Push Up
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
15 reps
2
World's Greatest Stretch
1
15 reps
3
Pogo Hop
3
25 reps
RPE 8.5
4
Jump Rope
1
5 mins
RPE 10
5
Jump Squat
3
15 reps
RPE 6
6
Abs Crunch (Bodyweight)
3
12 reps
RPE 6.5
7
Oblique Crunch
3
10 reps
RPE 7
8
Sit Up
3
12 reps
RPE 8
9
Push Up
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
15 reps
2
World's Greatest Stretch
1
15 reps
3
Pogo Hop
3
25 reps
RPE 8.5
4
Jump Rope
1
5 mins
RPE 10
5
Jump Squat
3
15 reps
RPE 6
6
Abs Crunch (Bodyweight)
3
12 reps
RPE 6.5
7
Oblique Crunch
3
10 reps
RPE 7
8
Sit Up
3
12 reps
RPE 8
9
Push Up
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
15 reps
2
World's Greatest Stretch
1
15 reps
3
Pogo Hop
3
25 reps
RPE 8.5
4
Jump Rope
1
5 mins
RPE 10
5
Jump Squat
3
15 reps
RPE 6
6
Abs Crunch (Bodyweight)
3
12 reps
RPE 6.5
7
Oblique Crunch
3
10 reps
RPE 7
8
Sit Up
3
12 reps
RPE 8
9
Push Up
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
15 reps
2
World's Greatest Stretch
1
15 reps
3
Pogo Hop
3
25 reps
RPE 8.5
4
Jump Rope
1
5 mins
RPE 10
5
Jump Squat
3
15 reps
RPE 6
6
Abs Crunch (Bodyweight)
3
12 reps
RPE 6.5
7
Oblique Crunch
3
10 reps
RPE 7
8
Sit Up
3
12 reps
RPE 8
9
Push Up
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
15 reps
2
World's Greatest Stretch
1
15 reps
3
Pogo Hop
3
25 reps
RPE 8.5
4
Jump Rope
1
5 mins
RPE 10
5
Jump Squat
3
15 reps
RPE 6
6
Abs Crunch (Bodyweight)
3
12 reps
RPE 6.5
7
Oblique Crunch
3
10 reps
RPE 7
8
Sit Up
3
12 reps
RPE 8
9
Push Up
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
15 reps
2
World's Greatest Stretch
1
15 reps
3
Pogo Hop
3
25 reps
RPE 8.5
4
Jump Rope
1
5 mins
RPE 10
5
Jump Squat
3
15 reps
RPE 6
6
Abs Crunch (Bodyweight)
3
12 reps
RPE 6.5
7
Oblique Crunch
3
10 reps
RPE 7
8
Sit Up
3
12 reps
RPE 8
9
Push Up
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
15 reps
2
World's Greatest Stretch
1
15 reps
3
Pogo Hop
3
25 reps
RPE 8.5
4
Jump Rope
1
5 mins
RPE 10
5
Jump Squat
3
15 reps
RPE 6
6
Abs Crunch (Bodyweight)
3
12 reps
RPE 6.5
7
Oblique Crunch
3
10 reps
RPE 7
8
Sit Up
3
12 reps
RPE 8
9
Push Up
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
15 reps
2
World's Greatest Stretch
1
15 reps
3
Pogo Hop
3
25 reps
RPE 8.5
4
Jump Rope
1
5 mins
RPE 10
5
Jump Squat
3
15 reps
RPE 6
6
Abs Crunch (Bodyweight)
3
12 reps
RPE 6.5
7
Oblique Crunch
3
10 reps
RPE 7
8
Sit Up
3
12 reps
RPE 8
9
Push Up
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
15 reps
2
World's Greatest Stretch
1
15 reps
3
Pogo Hop
3
25 reps
RPE 8.5
4
Jump Rope
1
5 mins
RPE 10
5
Jump Squat
3
15 reps
RPE 6
6
Abs Crunch (Bodyweight)
3
12 reps
RPE 6.5
7
Oblique Crunch
3
10 reps
RPE 7
8
Sit Up
3
12 reps
RPE 8
9
Push Up
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
15 reps
2
World's Greatest Stretch
1
15 reps
3
Pogo Hop
3
25 reps
RPE 8.5
4
Jump Rope
1
5 mins
RPE 10
5
Jump Squat
3
15 reps
RPE 6
6
Abs Crunch (Bodyweight)
3
12 reps
RPE 6.5
7
Oblique Crunch
3
10 reps
RPE 7
8
Sit Up
3
12 reps
RPE 8
9
Push Up
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
15 reps
2
World's Greatest Stretch
1
15 reps
3
Pogo Hop
3
25 reps
RPE 8.5
4
Jump Rope
1
5 mins
RPE 10
5
Jump Squat
3
15 reps
RPE 6
6
Abs Crunch (Bodyweight)
3
12 reps
RPE 6.5
7
Oblique Crunch
3
10 reps
RPE 7
8
Sit Up
3
12 reps
RPE 8
9
Push Up
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
2
Light Jog
1
120 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
2
Light Jog
1
120 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
2
Light Jog
1
120 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
2
Light Jog
1
120 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
2
Light Jog
1
120 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
2
Light Jog
1
120 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
2
Light Jog
1
120 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
2
Light Jog
1
120 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
2
Light Jog
1
120 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
120 mins
2
Light Jog
1
120 mins
Week 1
1 / 12 Weeks
Day 1
1
Squat (Paused)3 Sets
12 Reps
@8.5
2
Lunge (Dumbbell)3 Sets
12 Reps
@7.5
3
Standing Calf Raise3 Sets
15 Reps
@8.5
4
Sprint4 Sets
25 mins
@7.5
5
Box Jump3 Sets
10 Reps
@6.5
6
Leg Curl3 Sets
12 Reps
@8.5
7
Leg Press3 Sets
10 Reps
@7.5
Day 2
1
Bench Press (Paused)3 Sets
10 Reps
@8
2
Bicep Curl (Dumbbell)3 Sets
10 Reps
@6.5
3
Med Ball Slam3 Sets
15 Reps
@8
4
Russian Twist3 Sets
10 Reps
@6
5
Romanian Deadlift (Barbell)3 Sets
10 Reps
@7
6
Push Up (Incline)3 Sets
10 Reps
@6
7
Standing Calf Raise3 Sets
12 Reps
@8
8
Box Jump3 Sets
10 Reps
@6
Day 3
1
Hamstring Stretch with Rotation1 Set
15 Reps
2
World's Greatest Stretch1 Set
15 Reps
3
Pogo Hop3 Sets
25 Reps
@8.5
4
Jump Rope1 Set
5 mins
@10
5
Jump Squat3 Sets
15 Reps
@6
6
Abs Crunch (Bodyweight)3 Sets
12 Reps
@6.5
7
Oblique Crunch3 Sets
10 Reps
@7
8
Sit Up3 Sets
12 Reps
@8
9
Push Up3 Sets
10 Reps
@6.5