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Highland games preseason

by J H.
12 athletes joined

Program Description

Highland games prep Training max, cut pounds where needed. Every week Add 5 pounds to upper body max Add 10 pounds to lower body max

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    2 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 05, 2024 03:57
  • Last Edited
    Dec 22, 2024 10:44
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
2 reps
2 reps
8 reps
80%
85%
90%
92%
70%
2
Good Morning
3
8 reps
RPE 8
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
2 reps
2 reps
10 reps
80%
85%
90%
92%
70%
4
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
5
Seated Military Press (Barbell)
3
8 reps
70%
6A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
2 reps
2 reps
8 reps
80%
85%
90%
92%
70%
2
Good Morning
3
8 reps
RPE 8
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
2 reps
2 reps
10 reps
80%
85%
90%
92%
70%
4
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
5
Seated Military Press (Barbell)
3
8 reps
70%
6A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
4 reps
RPE 8
2
High Pull
3
6 reps
RPE 8
3
Kettlebell Clean & Press
3
10 reps
RPE 8
4
Trap Bar Jump
3
6 reps
RPE 8
5
Shrug (Barbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
4 reps
RPE 8
2
High Pull
3
6 reps
RPE 8
3
Kettlebell Clean & Press
3
10 reps
RPE 8
4
Trap Bar Jump
3
6 reps
RPE 8
5
Shrug (Barbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2 reps
80%
2
Deadlift (Barbell)
1
1
1
1
2 reps
2 reps
2 reps
1 reps
80%
90%
92%
95%
3
Incline Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
75%
80%
85%
4
Bent Over Row (Barbell)
3
6 reps
RPE 8
5
Seated Military Press (Barbell)
3
6 reps
RPE 8
6A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2 reps
80%
2
Deadlift (Barbell)
1
1
1
1
2 reps
2 reps
2 reps
1 reps
80%
90%
92%
95%
3
Incline Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
75%
80%
85%
4
Bent Over Row (Barbell)
3
6 reps
RPE 8
5
Seated Military Press (Barbell)
3
6 reps
RPE 8
6A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
2 reps
RPE 9
2
High Pull
3
2 reps
RPE 9
3
Snatch (Kettlebell)
3
10 reps
RPE 8
4
Kettlebell Swing
3
10 reps
RPE 8
5
Shrug (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
2 reps
RPE 9
2
High Pull
3
2 reps
RPE 9
3
Snatch (Kettlebell)
3
10 reps
RPE 8
4
Kettlebell Swing
3
10 reps
RPE 8
5
Shrug (Barbell)
3
8 reps
RPE 8
Week 1
1 / 2 Weeks
Day 2
1
Hang Clean
3 Sets
4 Reps
@8
2
High Pull
3 Sets
6 Reps
@8
3
Kettlebell Clean & Press
3 Sets
10 Reps
@8
4
Trap Bar Jump
3 Sets
6 Reps
@8
5
Shrug (Barbell)
3 Sets
8 Reps
@8
Day 4
1
Power Clean
3 Sets
2 Reps
@9
2
High Pull
3 Sets
2 Reps
@9
3
Snatch (Kettlebell)
3 Sets
10 Reps
@8
4
Kettlebell Swing
3 Sets
10 Reps
@8
5
Shrug (Barbell)
3 Sets
8 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
2 Reps
2 Reps
8 Reps
80%
85%
90%
92%
70%
2
Good Morning
3 Sets
8 Reps
@8
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
2 Reps
2 Reps
10 Reps
80%
85%
90%
92%
70%
4
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@8
5
Seated Military Press (Barbell)
3 Sets
8 Reps
70%
6A
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
6B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
Day 3
1
Front Squat (Barbell)
3 Sets
2 Reps
80%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
1 Reps
80%
90%
92%
95%
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
75%
80%
85%
4
Bent Over Row (Barbell)
3 Sets
6 Reps
@8
5
Seated Military Press (Barbell)
3 Sets
6 Reps
@8
6A
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
6B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8