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American Football Defensive Line

by Linus
2 athletes joined
5.0
(1 rating)

Program Description

This Programm is for Athletes if they want to build a foundation or break a plateau!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    100 minutes
  • Created
    Feb 10, 2025 09:37
  • Last Edited
    Feb 20, 2025 08:25
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
seated vertical Jump
3
4 reps
-
2
Lying Chest Pass Med Ball Throw
3
4 reps
-
3
Bench Press (Barbell)
5
5 reps
80%
4
Squat (Barbell)
5
5 reps
80%
5
Incline Bench Press (Dumbbell)
2
8 reps
70%
6
Lat Pulldown
2
2
12 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
4 reps
10%
2
Broad Jump
4
3 reps
-
3
Deadlift (Barbell)
5
5 reps
85%
4
Incline Bench Press (Barbell)
3
5 reps
80%
5
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
6
Dip (Bodyweight)
1
RPE 9
7
Meadow Row
2
8 reps
RPE 9
8
Lat Pulldown
1
1
8-12 reps
6-10 reps
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
1
-
2
Med Ball Slam
3
8 reps
-
3
Bench Press (Barbell)
5
5 reps
85%
4
Squat (Barbell)
5
5 reps
80%
5
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 8
6
Incline Bench Press (Dumbbell)
3
8 reps
70%
7
Lat Pulldown
2
1
12 reps
10 reps
RPE 10
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
seated vertical Jump
3 Sets
4 Reps
-
2
Lying Chest Pass Med Ball Throw
3 Sets
4 Reps
-
3
Bench Press (Barbell)
5 Sets
5 Reps
80%
4
Squat (Barbell)
5 Sets
5 Reps
80%
5
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
70%
6
Lat Pulldown
2 Sets
2 Sets
12 Reps
10 Reps
@10
@10
Day 2
1
Lying Chest Pass Med Ball Throw
3 Sets
4 Reps
10%
2
Broad Jump
4 Sets
3 Reps
-
3
Deadlift (Barbell)
5 Sets
5 Reps
85%
4
Incline Bench Press (Barbell)
3 Sets
5 Reps
80%
5
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@9
6
Dip (Bodyweight)
1 Set
@9
7
Meadow Row
2 Sets
8 Reps
@9
8
Lat Pulldown
1 Set
1 Set
8-12 Reps
6-10 Reps
@10
@9
Day 3
1
Broad Jump
1 Set
-
2
Med Ball Slam
3 Sets
8 Reps
-
3
Bench Press (Barbell)
5 Sets
5 Reps
85%
4
Squat (Barbell)
5 Sets
5 Reps
80%
5
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@9
@8
6
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
70%
7
Lat Pulldown
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
LinusAge 18, Man
8 days ago
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Probably the best free Programm out there for Guys who want to improve Strength,Athleticism and muscle gain!