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BoostcampPNG

Football training

by Micheal F.
95 athletes joined

Program Description

To increase speed and strength/stability

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 01, 2024 04:26
  • Last Edited
    Dec 09, 2024 11:44
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Chest Fly (Machine)
4
8 reps
RPE 8
3
Chest Press (Machine)
4
8 reps
RPE 8
4
Tricep Pushdown (Cable)
4
8 reps
RPE 8
5
Seated Dip (Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Chest Fly (Machine)
4
8 reps
RPE 8
3
Chest Press (Machine)
4
8 reps
RPE 8
4
Tricep Pushdown (Cable)
4
8 reps
RPE 8
5
Seated Dip (Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Chest Fly (Machine)
4
8 reps
RPE 8
3
Chest Press (Machine)
4
8 reps
RPE 8
4
Tricep Pushdown (Cable)
4
8 reps
RPE 8
5
Seated Dip (Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Chest Fly (Machine)
4
8 reps
RPE 8
3
Chest Press (Machine)
4
8 reps
RPE 8
4
Tricep Pushdown (Cable)
4
8 reps
RPE 8
5
Seated Dip (Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Chest Fly (Machine)
4
8 reps
RPE 8
3
Chest Press (Machine)
4
8 reps
RPE 8
4
Tricep Pushdown (Cable)
4
8 reps
RPE 8
5
Seated Dip (Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Chest Fly (Machine)
4
8 reps
RPE 8
3
Chest Press (Machine)
4
8 reps
RPE 8
4
Tricep Pushdown (Cable)
4
8 reps
RPE 8
5
Seated Dip (Machine)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
8 reps
RPE 8
2
Box Jump
4
8 reps
RPE 8
3
Vertical Jump
4
8 reps
RPE 8
4
Pogo Hop
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
8 reps
RPE 8
2
Box Jump
4
8 reps
RPE 8
3
Vertical Jump
4
8 reps
RPE 8
4
Pogo Hop
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
8 reps
RPE 8
2
Box Jump
4
8 reps
RPE 8
3
Vertical Jump
4
8 reps
RPE 8
4
Pogo Hop
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
8 reps
RPE 8
2
Box Jump
4
8 reps
RPE 8
3
Vertical Jump
4
8 reps
RPE 8
4
Pogo Hop
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
8 reps
RPE 8
2
Box Jump
4
8 reps
RPE 8
3
Vertical Jump
4
8 reps
RPE 8
4
Pogo Hop
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
8 reps
RPE 8
2
Box Jump
4
8 reps
RPE 8
3
Vertical Jump
4
8 reps
RPE 8
4
Pogo Hop
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
4
8 reps
RPE 8
2
Face Pull
4
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Seated Row (Cable)
4
8 reps
RPE 8
5
Alternating Dumbbell Curl
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
4
8 reps
RPE 8
2
Face Pull
4
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Seated Row (Cable)
4
8 reps
RPE 8
5
Alternating Dumbbell Curl
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
4
8 reps
RPE 8
2
Face Pull
4
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Seated Row (Cable)
4
8 reps
RPE 8
5
Alternating Dumbbell Curl
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
4
8 reps
RPE 8
2
Face Pull
4
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Seated Row (Cable)
4
8 reps
RPE 8
5
Alternating Dumbbell Curl
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
4
8 reps
RPE 8
2
Face Pull
4
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Seated Row (Cable)
4
8 reps
RPE 8
5
Alternating Dumbbell Curl
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
4
8 reps
RPE 8
2
Face Pull
4
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Seated Row (Cable)
4
8 reps
RPE 8
5
Alternating Dumbbell Curl
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 8
2
Leg Extension
4
8 reps
RPE 8
3
Squat (Paused)
4
8 reps
RPE 8
4
Prowler Push
4
8 reps
RPE 8
5
Leg Curl
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 8
2
Leg Extension
4
8 reps
RPE 8
3
Squat (Paused)
4
8 reps
RPE 8
4
Prowler Push
4
8 reps
RPE 8
5
Leg Curl
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 8
2
Leg Extension
4
8 reps
RPE 8
3
Squat (Paused)
4
8 reps
RPE 8
4
Prowler Push
4
8 reps
RPE 8
5
Leg Curl
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 8
2
Leg Extension
4
8 reps
RPE 8
3
Squat (Paused)
4
8 reps
RPE 8
4
Prowler Push
4
8 reps
RPE 8
5
Leg Curl
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 8
2
Leg Extension
4
8 reps
RPE 8
3
Squat (Paused)
4
8 reps
RPE 8
4
Prowler Push
4
8 reps
RPE 8
5
Leg Curl
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 8
2
Leg Extension
4
8 reps
RPE 8
3
Squat (Paused)
4
8 reps
RPE 8
4
Prowler Push
4
8 reps
RPE 8
5
Leg Curl
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
8 reps
RPE 8
2
Box Jump
4
8 reps
RPE 8
3
Vertical Jump
4
8 reps
RPE 8
4
Pogo Hop
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
8 reps
RPE 8
2
Box Jump
4
8 reps
RPE 8
3
Vertical Jump
4
8 reps
RPE 8
4
Pogo Hop
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
8 reps
RPE 8
2
Box Jump
4
8 reps
RPE 8
3
Vertical Jump
4
8 reps
RPE 8
4
Pogo Hop
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
8 reps
RPE 8
2
Box Jump
4
8 reps
RPE 8
3
Vertical Jump
4
8 reps
RPE 8
4
Pogo Hop
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
8 reps
RPE 8
2
Box Jump
4
8 reps
RPE 8
3
Vertical Jump
4
8 reps
RPE 8
4
Pogo Hop
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
8 reps
RPE 8
2
Box Jump
4
8 reps
RPE 8
3
Vertical Jump
4
8 reps
RPE 8
4
Pogo Hop
4
8 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Chest Fly (Machine)
4 Sets
8 Reps
@8
3
Chest Press (Machine)
4 Sets
8 Reps
@8
4
Tricep Pushdown (Cable)
4 Sets
8 Reps
@8
5
Seated Dip (Machine)
4 Sets
8 Reps
@8
Day 3
1
High Row
4 Sets
8 Reps
@8
2
Face Pull
4 Sets
8 Reps
@8
3
Lat Pulldown
4 Sets
8 Reps
@8
4
Seated Row (Cable)
4 Sets
8 Reps
@8
5
Alternating Dumbbell Curl
4 Sets
8 Reps
@8
Day 4
1
Leg Press
4 Sets
8 Reps
@8
2
Leg Extension
4 Sets
8 Reps
@8
3
Squat (Paused)
4 Sets
8 Reps
@8
4
Prowler Push
4 Sets
8 Reps
@8
5
Leg Curl
4 Sets
8 Reps
@8
Day 5
1
Skater Hop
4 Sets
8 Reps
@8
2
Box Jump
4 Sets
8 Reps
@8
3
Vertical Jump
4 Sets
8 Reps
@8
4
Pogo Hop
4 Sets
8 Reps
@8
Day 2
1
Skater Hop
4 Sets
8 Reps
@8
2
Box Jump
4 Sets
8 Reps
@8
3
Vertical Jump
4 Sets
8 Reps
@8
4
Pogo Hop
4 Sets
8 Reps
@8