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ATHLETE PROGRAM

by Luke N.
5 athletes joined

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

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting, Bodyweight Fitness, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 17, 2024 06:24
  • Last Edited
    May 06, 2025 01:26
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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
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 Jog
1 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 Twist
3 Sets
8 Reps
@8
5
Pallof Press
3 Sets
12 Reps
@8
6
Leg Raise (Captain's Chair)
2 Sets
12 Reps
@8
7
Ab Wheel
2 Sets
8 Reps
@9
8
Side Plank
3 Sets
0.5-1 mins
@7.5
9
Oblique Crunch
2 Sets
15 Reps
@8
Day 2
1A
Pin Press Bench (Barbell)
4 Sets
5 Reps
@9.5
1B
Push Up
4 Sets
5 Reps
@8
2
Push Press (Barbell)
3 Sets
5 Reps
@9.5
3
Pendlay Row
3 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 Pull
2 Sets
12 Reps
@8.5
7A
Hammer Curl
2 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 Up
2 Sets
12 Reps
@9
Day 1
1A
Box Squat (Barbell)
4 Sets
5 Reps
@9.5
1B
Box Jump
4 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 Curl
3 Sets
6 Reps
@9
5
Seated Hamstring Curl
2 Sets
8-10 Reps
@8.5
6
Prowler Push
3 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 Extension
3 Sets
8 Reps
@8.5
4
Nordic Curl
2 Sets
6 Reps
@9
5
Walking Lunge (Dumbbell)
2 Sets
12 Reps
@8.5
6
Seated Calf Raise
2 Sets
15 Reps
@8
7
TRX Single Leg Squats
2 Sets
10 Reps
@8.5