Program Description
This program is built to increase strength whilst also building speed and power. This is done by performing strength based exercises supersetted with plyometrics such as box jumps.
Program Overview
- LevelNovice, Intermediate
- GoalAthletics, Muscle & Sculpting, Bodyweight Fitness, Bodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedDec 17, 2024 06:24
- Last EditedMar 14, 2025 07:57
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
4
5 reps
RPE 9.5
1B
Box Jump
4
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8.5
4
Nordic Curl
3
6 reps
RPE 9
5
Seated Hamstring Curl
2
8-10 reps
RPE 8.5
6
Prowler Push
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
4
5 reps
RPE 9.5
1B
Box Jump
4
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8.5
4
Nordic Curl
3
6 reps
RPE 9
5
Seated Hamstring Curl
2
8-10 reps
RPE 8.5
6
Prowler Push
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
4
5 reps
RPE 9.5
1B
Box Jump
4
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8.5
4
Nordic Curl
3
6 reps
RPE 9
5
Seated Hamstring Curl
2
8-10 reps
RPE 8.5
6
Prowler Push
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
4
5 reps
RPE 9.5
1B
Box Jump
4
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8.5
4
Nordic Curl
3
6 reps
RPE 9
5
Seated Hamstring Curl
2
8-10 reps
RPE 8.5
6
Prowler Push
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
4
5 reps
RPE 9.5
1B
Box Jump
4
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8.5
4
Nordic Curl
3
6 reps
RPE 9
5
Seated Hamstring Curl
2
8-10 reps
RPE 8.5
6
Prowler Push
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
4
5 reps
RPE 9.5
1B
Box Jump
4
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8.5
4
Nordic Curl
3
6 reps
RPE 9
5
Seated Hamstring Curl
2
8-10 reps
RPE 8.5
6
Prowler Push
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
4
5 reps
RPE 9.5
1B
Box Jump
4
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8.5
4
Nordic Curl
3
6 reps
RPE 9
5
Seated Hamstring Curl
2
8-10 reps
RPE 8.5
6
Prowler Push
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
4
5 reps
RPE 9.5
1B
Box Jump
4
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8.5
4
Nordic Curl
3
6 reps
RPE 9
5
Seated Hamstring Curl
2
8-10 reps
RPE 8.5
6
Prowler Push
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pin Press Bench (Barbell)
4
5 reps
RPE 9.5
1B
Push Up
4
5 reps
RPE 8
2
Push Press (Barbell)
3
5 reps
RPE 9.5
3
Pendlay Row
3
5 reps
RPE 9.5
4A
Pull-Up (Bodyweight)
3
8 reps
RPE 8.5
4B
Dip (Bodyweight)
3
8-10 reps
RPE 8.5
5A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pin Press Bench (Barbell)
4
5 reps
RPE 9.5
1B
Push Up
4
5 reps
RPE 8
2
Push Press (Barbell)
3
5 reps
RPE 9.5
3
Pendlay Row
3
5 reps
RPE 9.5
4A
Pull-Up (Bodyweight)
3
8 reps
RPE 8.5
4B
Dip (Bodyweight)
3
8-10 reps
RPE 8.5
5A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pin Press Bench (Barbell)
4
5 reps
RPE 9.5
1B
Push Up
4
5 reps
RPE 8
2
Push Press (Barbell)
3
5 reps
RPE 9.5
3
Pendlay Row
3
5 reps
RPE 9.5
4A
Pull-Up (Bodyweight)
3
8 reps
RPE 8.5
4B
Dip (Bodyweight)
3
8-10 reps
RPE 8.5
5A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pin Press Bench (Barbell)
4
5 reps
RPE 9.5
1B
Push Up
4
5 reps
RPE 8
2
Push Press (Barbell)
3
5 reps
RPE 9.5
3
Pendlay Row
3
5 reps
RPE 9.5
4A
Pull-Up (Bodyweight)
3
8 reps
RPE 8.5
4B
Dip (Bodyweight)
3
8-10 reps
RPE 8.5
5A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pin Press Bench (Barbell)
4
5 reps
RPE 9.5
1B
Push Up
4
5 reps
RPE 8
2
Push Press (Barbell)
3
5 reps
RPE 9.5
3
Pendlay Row
3
5 reps
RPE 9.5
4A
Pull-Up (Bodyweight)
3
8 reps
RPE 8.5
4B
Dip (Bodyweight)
3
8-10 reps
RPE 8.5
5A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pin Press Bench (Barbell)
4
5 reps
RPE 9.5
1B
Push Up
4
5 reps
RPE 8
2
Push Press (Barbell)
3
5 reps
RPE 9.5
3
Pendlay Row
3
5 reps
RPE 9.5
4A
Pull-Up (Bodyweight)
3
8 reps
RPE 8.5
4B
Dip (Bodyweight)
3
8-10 reps
RPE 8.5
5A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pin Press Bench (Barbell)
4
5 reps
RPE 9.5
1B
Push Up
4
5 reps
RPE 8
2
Push Press (Barbell)
3
5 reps
RPE 9.5
3
Pendlay Row
3
5 reps
RPE 9.5
4A
Pull-Up (Bodyweight)
3
8 reps
RPE 8.5
4B
Dip (Bodyweight)
3
8-10 reps
RPE 8.5
5A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pin Press Bench (Barbell)
4
5 reps
RPE 9.5
1B
Push Up
4
5 reps
RPE 8
2
Push Press (Barbell)
3
5 reps
RPE 9.5
3
Pendlay Row
3
5 reps
RPE 9.5
4A
Pull-Up (Bodyweight)
3
8 reps
RPE 8.5
4B
Dip (Bodyweight)
3
8-10 reps
RPE 8.5
5A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 6
2
Cardio (Zone 2)
1
15-25 mins
RPE 6.5
3
Decline Crunch (Weighted)
3
10 reps
RPE 8.5
4
Landmine Twist
3
8 reps
RPE 8
5
Pallof Press
3
12 reps
RPE 8
6
Leg Raise (Captain's Chair)
2
12 reps
RPE 8
7
Ab Wheel
2
8 reps
RPE 9
8
Side Plank
3
0.5-1 mins
RPE 7.5
9
Oblique Crunch
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 6
2
Cardio (Zone 2)
1
15-25 mins
RPE 6.5
3
Decline Crunch (Weighted)
3
10 reps
RPE 8.5
4
Landmine Twist
3
8 reps
RPE 8
5
Pallof Press
3
12 reps
RPE 8
6
Leg Raise (Captain's Chair)
2
12 reps
RPE 8
7
Ab Wheel
2
8 reps
RPE 9
8
Side Plank
3
0.5-1 mins
RPE 7.5
9
Oblique Crunch
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 6
2
Cardio (Zone 2)
1
15-25 mins
RPE 6.5
3
Decline Crunch (Weighted)
3
10 reps
RPE 8.5
4
Landmine Twist
3
8 reps
RPE 8
5
Pallof Press
3
12 reps
RPE 8
6
Leg Raise (Captain's Chair)
2
12 reps
RPE 8
7
Ab Wheel
2
8 reps
RPE 9
8
Side Plank
3
0.5-1 mins
RPE 7.5
9
Oblique Crunch
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 6
2
Cardio (Zone 2)
1
15-25 mins
RPE 6.5
3
Decline Crunch (Weighted)
3
10 reps
RPE 8.5
4
Landmine Twist
3
8 reps
RPE 8
5
Pallof Press
3
12 reps
RPE 8
6
Leg Raise (Captain's Chair)
2
12 reps
RPE 8
7
Ab Wheel
2
8 reps
RPE 9
8
Side Plank
3
0.5-1 mins
RPE 7.5
9
Oblique Crunch
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 6
2
Cardio (Zone 2)
1
15-25 mins
RPE 6.5
3
Decline Crunch (Weighted)
3
10 reps
RPE 8.5
4
Landmine Twist
3
8 reps
RPE 8
5
Pallof Press
3
12 reps
RPE 8
6
Leg Raise (Captain's Chair)
2
12 reps
RPE 8
7
Ab Wheel
2
8 reps
RPE 9
8
Side Plank
3
0.5-1 mins
RPE 7.5
9
Oblique Crunch
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 6
2
Cardio (Zone 2)
1
15-25 mins
RPE 6.5
3
Decline Crunch (Weighted)
3
10 reps
RPE 8.5
4
Landmine Twist
3
8 reps
RPE 8
5
Pallof Press
3
12 reps
RPE 8
6
Leg Raise (Captain's Chair)
2
12 reps
RPE 8
7
Ab Wheel
2
8 reps
RPE 9
8
Side Plank
3
0.5-1 mins
RPE 7.5
9
Oblique Crunch
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 6
2
Cardio (Zone 2)
1
15-25 mins
RPE 6.5
3
Decline Crunch (Weighted)
3
10 reps
RPE 8.5
4
Landmine Twist
3
8 reps
RPE 8
5
Pallof Press
3
12 reps
RPE 8
6
Leg Raise (Captain's Chair)
2
12 reps
RPE 8
7
Ab Wheel
2
8 reps
RPE 9
8
Side Plank
3
0.5-1 mins
RPE 7.5
9
Oblique Crunch
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 6
2
Cardio (Zone 2)
1
15-25 mins
RPE 6.5
3
Decline Crunch (Weighted)
3
10 reps
RPE 8.5
4
Landmine Twist
3
8 reps
RPE 8
5
Pallof Press
3
12 reps
RPE 8
6
Leg Raise (Captain's Chair)
2
12 reps
RPE 8
7
Ab Wheel
2
8 reps
RPE 9
8
Side Plank
3
0.5-1 mins
RPE 7.5
9
Oblique Crunch
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
2A
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
3
Chest Press (Machine)
2
8-10 reps
RPE 8.5
4
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Face Pull
2
12 reps
RPE 8.5
7A
Hammer Curl
2
10 reps
RPE 9
7B
Bicep Curl (Barbell)
2
10 reps
RPE 9
8A
Tricep Rope Push Down (Cable)
2
12 reps
RPE 9
8B
Push Up
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
2A
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
3
Chest Press (Machine)
2
8-10 reps
RPE 8.5
4
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Face Pull
2
12 reps
RPE 8.5
7A
Hammer Curl
2
10 reps
RPE 9
7B
Bicep Curl (Barbell)
2
10 reps
RPE 9
8A
Tricep Rope Push Down (Cable)
2
12 reps
RPE 9
8B
Push Up
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
2A
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
3
Chest Press (Machine)
2
8-10 reps
RPE 8.5
4
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Face Pull
2
12 reps
RPE 8.5
7A
Hammer Curl
2
10 reps
RPE 9
7B
Bicep Curl (Barbell)
2
10 reps
RPE 9
8A
Tricep Rope Push Down (Cable)
2
12 reps
RPE 9
8B
Push Up
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
2A
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
3
Chest Press (Machine)
2
8-10 reps
RPE 8.5
4
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Face Pull
2
12 reps
RPE 8.5
7A
Hammer Curl
2
10 reps
RPE 9
7B
Bicep Curl (Barbell)
2
10 reps
RPE 9
8A
Tricep Rope Push Down (Cable)
2
12 reps
RPE 9
8B
Push Up
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
2A
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
3
Chest Press (Machine)
2
8-10 reps
RPE 8.5
4
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Face Pull
2
12 reps
RPE 8.5
7A
Hammer Curl
2
10 reps
RPE 9
7B
Bicep Curl (Barbell)
2
10 reps
RPE 9
8A
Tricep Rope Push Down (Cable)
2
12 reps
RPE 9
8B
Push Up
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
2A
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
3
Chest Press (Machine)
2
8-10 reps
RPE 8.5
4
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Face Pull
2
12 reps
RPE 8.5
7A
Hammer Curl
2
10 reps
RPE 9
7B
Bicep Curl (Barbell)
2
10 reps
RPE 9
8A
Tricep Rope Push Down (Cable)
2
12 reps
RPE 9
8B
Push Up
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
2A
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
3
Chest Press (Machine)
2
8-10 reps
RPE 8.5
4
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Face Pull
2
12 reps
RPE 8.5
7A
Hammer Curl
2
10 reps
RPE 9
7B
Bicep Curl (Barbell)
2
10 reps
RPE 9
8A
Tricep Rope Push Down (Cable)
2
12 reps
RPE 9
8B
Push Up
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
2A
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
3
Chest Press (Machine)
2
8-10 reps
RPE 8.5
4
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Face Pull
2
12 reps
RPE 8.5
7A
Hammer Curl
2
10 reps
RPE 9
7B
Bicep Curl (Barbell)
2
10 reps
RPE 9
8A
Tricep Rope Push Down (Cable)
2
12 reps
RPE 9
8B
Push Up
2
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8.5
3
Leg Extension
3
8 reps
RPE 8.5
4
Nordic Curl
2
6 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
12 reps
RPE 8.5
6
Seated Calf Raise
2
15 reps
RPE 8
7
TRX Single Leg Squats
2
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8.5
3
Leg Extension
3
8 reps
RPE 8.5
4
Nordic Curl
2
6 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
12 reps
RPE 8.5
6
Seated Calf Raise
2
15 reps
RPE 8
7
TRX Single Leg Squats
2
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8.5
3
Leg Extension
3
8 reps
RPE 8.5
4
Nordic Curl
2
6 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
12 reps
RPE 8.5
6
Seated Calf Raise
2
15 reps
RPE 8
7
TRX Single Leg Squats
2
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8.5
3
Leg Extension
3
8 reps
RPE 8.5
4
Nordic Curl
2
6 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
12 reps
RPE 8.5
6
Seated Calf Raise
2
15 reps
RPE 8
7
TRX Single Leg Squats
2
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8.5
3
Leg Extension
3
8 reps
RPE 8.5
4
Nordic Curl
2
6 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
12 reps
RPE 8.5
6
Seated Calf Raise
2
15 reps
RPE 8
7
TRX Single Leg Squats
2
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8.5
3
Leg Extension
3
8 reps
RPE 8.5
4
Nordic Curl
2
6 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
12 reps
RPE 8.5
6
Seated Calf Raise
2
15 reps
RPE 8
7
TRX Single Leg Squats
2
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8.5
3
Leg Extension
3
8 reps
RPE 8.5
4
Nordic Curl
2
6 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
12 reps
RPE 8.5
6
Seated Calf Raise
2
15 reps
RPE 8
7
TRX Single Leg Squats
2
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8.5
3
Leg Extension
3
8 reps
RPE 8.5
4
Nordic Curl
2
6 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
12 reps
RPE 8.5
6
Seated Calf Raise
2
15 reps
RPE 8
7
TRX Single Leg Squats
2
10 reps
RPE 8.5
Week 1
1 / 8 Weeks
Day 3
1
Light Jog1 Set
5 mins
@6
2
Cardio (Zone 2)1 Set
15-25 mins
@6.5
3
Decline Crunch (Weighted)3 Sets
10 Reps
@8.5
4
Landmine Twist3 Sets
8 Reps
@8
5
Pallof Press3 Sets
12 Reps
@8
6
Leg Raise (Captain's Chair)2 Sets
12 Reps
@8
7
Ab Wheel2 Sets
8 Reps
@9
8
Side Plank3 Sets
0.5-1 mins
@7.5
9
Oblique Crunch2 Sets
15 Reps
@8
Day 2
1A
Pin Press Bench (Barbell)4 Sets
5 Reps
@9.5
1B
Push Up4 Sets
5 Reps
@8
2
Push Press (Barbell)3 Sets
5 Reps
@9.5
3
Pendlay Row3 Sets
5 Reps
@9.5
4A
Pull-Up (Bodyweight)3 Sets
8 Reps
@8.5
4B
Dip (Bodyweight)3 Sets
8-10 Reps
@8.5
5A
Tricep Rope Push Down (Cable)3 Sets
12 Reps
@9
5B
Bicep Curl (Dumbbell)3 Sets
12 Reps
@9
Day 4
1
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
2A
Seated Shoulder Press (Dumbbell)1 Set
2 Sets
8-10 Reps
8-10 Reps
@8.5
@9
2B
Lateral Raise (Dumbbell)3 Sets
10 Reps
@8.5
3
Chest Press (Machine)2 Sets
8-10 Reps
@8.5
4
Lat Pulldown (Neutral Grip)3 Sets
10 Reps
@8
5
Seated Row (Cable)3 Sets
10 Reps
@8
6
Face Pull2 Sets
12 Reps
@8.5
7A
Hammer Curl2 Sets
10 Reps
@9
7B
Bicep Curl (Barbell)2 Sets
10 Reps
@9
8A
Tricep Rope Push Down (Cable)2 Sets
12 Reps
@9
8B
Push Up2 Sets
12 Reps
@9
Day 1
1A
Box Squat (Barbell)4 Sets
5 Reps
@9.5
1B
Box Jump4 Sets
5 Reps
@7.5
2
Romanian Deadlift (Barbell)3 Sets
6-8 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)3 Sets
6 Reps
@8.5
4
Nordic Curl3 Sets
6 Reps
@9
5
Seated Hamstring Curl2 Sets
8-10 Reps
@8.5
6
Prowler Push3 Sets
AMRAP
@9
Day 5
1
Squat (Barbell)1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
2
Romanian Deadlift (Barbell)3 Sets
8-10 Reps
@8.5
3
Leg Extension3 Sets
8 Reps
@8.5
4
Nordic Curl2 Sets
6 Reps
@9
5
Walking Lunge (Dumbbell)2 Sets
12 Reps
@8.5
6
Seated Calf Raise2 Sets
15 Reps
@8
7
TRX Single Leg Squats2 Sets
10 Reps
@8.5