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Sports strength

by Ben O Dwyer
39 athletes joined

Program Description

Strength and conditioning for gaa players. Pitch conditioning and skills should be done in between sessions.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 17, 2024 11:37
  • Last Edited
    Jan 11, 2025 11:23
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Box Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
1
8 reps
5 reps
-
-
3A
Copenhagen Plank
2
30 secs
-
3B
Explosive Step Up
2
10 reps
-
3C
Explosive Lunge Extention
2
10 reps
-
4
Seated Calf Raise
3
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
1
8 reps
5 reps
-
-
3A
Copenhagen Plank
2
30 secs
-
3B
Explosive Step Up
2
10 reps
-
3C
Explosive Lunge Extention
2
10 reps
-
4
Seated Calf Raise
3
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
1
8 reps
5 reps
-
-
3A
Copenhagen Plank
2
30 secs
-
3B
Explosive Step Up
2
10 reps
-
3C
Explosive Lunge Extention
2
10 reps
-
4
Seated Calf Raise
3
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
1
8 reps
5 reps
-
-
3A
Copenhagen Plank
2
30 secs
-
3B
Explosive Step Up
2
10 reps
-
3C
Explosive Lunge Extention
2
10 reps
-
4
Seated Calf Raise
3
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3 reps
1 reps
1 reps
1 reps
85%
90%
95%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
T-Bar Row
3
5 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4A
Bicep Curl (Dumbbell)
2
10 reps
-
4B
Hammer Curl
2
10 reps
-
4C
Tricep Pushdown (Cable)
2
10 reps
-
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
T-Bar Row
3
5 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4A
Bicep Curl (Dumbbell)
2
10 reps
-
4B
Hammer Curl
2
10 reps
-
4C
Tricep Pushdown (Cable)
2
10 reps
-
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
T-Bar Row
3
5 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4A
Bicep Curl (Dumbbell)
2
10 reps
-
4B
Hammer Curl
2
10 reps
-
4C
Tricep Pushdown (Cable)
2
10 reps
-
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
T-Bar Row
3
5 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4A
Bicep Curl (Dumbbell)
2
10 reps
-
4B
Hammer Curl
2
10 reps
-
4C
Tricep Pushdown (Cable)
2
10 reps
-
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
3 reps
1 reps
1 reps
1 reps
85%
90%
95%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Lying Rear Lateral Raise
2
8 reps
-
4
Lateral Raise (Cable)
2
8 reps
-
5
Shrug (Dumbbell)
2
10 reps
-
6
Dip (Weighted)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Lying Rear Lateral Raise
2
8 reps
-
4
Lateral Raise (Cable)
2
8 reps
-
5
Shrug (Dumbbell)
2
10 reps
-
6
Dip (Weighted)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Lying Rear Lateral Raise
2
8 reps
-
4
Lateral Raise (Cable)
2
8 reps
-
5
Shrug (Dumbbell)
2
10 reps
-
6
Dip (Weighted)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Lying Rear Lateral Raise
2
8 reps
-
4
Lateral Raise (Cable)
2
8 reps
-
5
Shrug (Dumbbell)
2
10 reps
-
6
Dip (Weighted)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3 reps
1 reps
1 reps
1 reps
85%
90%
95%
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Split Squat (Barbell)
3
8 reps
-
3
Trap Bar Deadlift
3
5 reps
-
4
Seated Calf Raise
4
13 reps
-
5A
Explosive Step Up
2
10 reps
-
5B
Explosive Lunge Extention
2
10 reps
-
5C
Side Crunch (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Split Squat (Barbell)
3
8 reps
-
3
Trap Bar Deadlift
3
5 reps
-
4
Seated Calf Raise
4
13 reps
-
5A
Explosive Step Up
2
10 reps
-
5B
Explosive Lunge Extention
2
10 reps
-
5C
Side Crunch (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Split Squat (Barbell)
3
8 reps
-
3
Trap Bar Deadlift
3
5 reps
-
4
Seated Calf Raise
4
13 reps
-
5A
Explosive Step Up
2
10 reps
-
5B
Explosive Lunge Extention
2
10 reps
-
5C
Side Crunch (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Split Squat (Barbell)
3
8 reps
-
3
Trap Bar Deadlift
3
5 reps
-
4
Seated Calf Raise
4
13 reps
-
5A
Explosive Step Up
2
10 reps
-
5B
Explosive Lunge Extention
2
10 reps
-
5C
Side Crunch (Cable)
2
10 reps
-
Week 1
1 / 6 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
T-Bar Row
3 Sets
5 Reps
-
3
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
-
4A
Bicep Curl (Dumbbell)
2 Sets
10 Reps
-
4B
Hammer Curl
2 Sets
10 Reps
-
4C
Tricep Pushdown (Cable)
2 Sets
10 Reps
-
5A
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
5B
Push Up
2 Sets
AMRAP
-
Day 1
1
Box Squat (Barbell)
3 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
5 Reps
-
-
3A
Copenhagen Plank
2 Sets
30 secs
-
3B
Explosive Step Up
2 Sets
10 Reps
-
3C
Explosive Lunge Extention
2 Sets
10 Reps
-
4
Seated Calf Raise
3 Sets
13 Reps
-
Day 3
1
Seated Overhead Press (Barbell)
3 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Lying Rear Lateral Raise
2 Sets
8 Reps
-
4
Lateral Raise (Cable)
2 Sets
8 Reps
-
5
Shrug (Dumbbell)
2 Sets
10 Reps
-
6
Dip (Weighted)
3 Sets
5 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Split Squat (Barbell)
3 Sets
8 Reps
-
3
Trap Bar Deadlift
3 Sets
5 Reps
-
4
Seated Calf Raise
4 Sets
13 Reps
-
5A
Explosive Step Up
2 Sets
10 Reps
-
5B
Explosive Lunge Extention
2 Sets
10 Reps
-
5C
Side Crunch (Cable)
2 Sets
10 Reps
-