Program Description
We need to spend more time moving our bodies in different planes of motion. Lift, Run, Jump, Sprint, Hop, Lateral Jumps. The body stops being able to do the things it stops doing. I do wrist and neck work between sets of other exercises and sometimes on my sprint and cardio days as well. I go for a long bike ride one day a week as well.
Program Overview
- LevelNovice, Intermediate
- GoalAthletics, Powerbuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedOct 06, 2024 12:04
- Last EditedOct 06, 2024 10:11
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
1B
Heavy Sandbag Over Head
3
4-6 reps
RPE 8
2A
Pull-Up (Weighted)
2
AMRAP
RPE 9
2B
Deficit Push Up
2
AMRAP
RPE 8
3A
Concentration Curl
2
8-12 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
4A
Pogo Hop
2
10-15 reps
RPE 8
4B
6" Cone Lateral Hops
2
10 reps
RPE 8
4C
Broad Jump
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
1B
Heavy Sandbag Over Head
3
4-6 reps
RPE 8
2A
Pull-Up (Weighted)
2
AMRAP
RPE 9
2B
Deficit Push Up
2
AMRAP
RPE 8
3A
Concentration Curl
2
8-12 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
4A
Pogo Hop
2
10-15 reps
RPE 8
4B
6" Cone Lateral Hops
2
10 reps
RPE 8
4C
Broad Jump
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
1B
Heavy Sandbag Over Head
3
4-6 reps
RPE 8
2A
Pull-Up (Weighted)
2
AMRAP
RPE 9
2B
Deficit Push Up
2
AMRAP
RPE 8
3A
Concentration Curl
2
8-12 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
4A
Pogo Hop
2
10-15 reps
RPE 8
4B
6" Cone Lateral Hops
2
10 reps
RPE 8
4C
Broad Jump
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
1B
Heavy Sandbag Over Head
3
4-6 reps
RPE 8
2A
Pull-Up (Weighted)
2
AMRAP
RPE 9
2B
Deficit Push Up
2
AMRAP
RPE 8
3A
Concentration Curl
2
8-12 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
4A
Pogo Hop
2
10-15 reps
RPE 8
4B
6" Cone Lateral Hops
2
10 reps
RPE 8
4C
Broad Jump
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
1B
Heavy Sandbag Over Head
3
4-6 reps
RPE 8
2A
Pull-Up (Weighted)
2
AMRAP
RPE 9
2B
Deficit Push Up
2
AMRAP
RPE 8
3A
Concentration Curl
2
8-12 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
4A
Pogo Hop
2
10-15 reps
RPE 8
4B
6" Cone Lateral Hops
2
10 reps
RPE 8
4C
Broad Jump
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
1B
Heavy Sandbag Over Head
3
4-6 reps
RPE 8
2A
Pull-Up (Weighted)
2
AMRAP
RPE 9
2B
Deficit Push Up
2
AMRAP
RPE 8
3A
Concentration Curl
2
8-12 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
4A
Pogo Hop
2
10-15 reps
RPE 8
4B
6" Cone Lateral Hops
2
10 reps
RPE 8
4C
Broad Jump
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
1B
Heavy Sandbag Over Head
3
4-6 reps
RPE 8
2A
Pull-Up (Weighted)
2
AMRAP
RPE 9
2B
Deficit Push Up
2
AMRAP
RPE 8
3A
Concentration Curl
2
8-12 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
4A
Pogo Hop
2
10-15 reps
RPE 8
4B
6" Cone Lateral Hops
2
10 reps
RPE 8
4C
Broad Jump
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
1B
Heavy Sandbag Over Head
3
4-6 reps
RPE 8
2A
Pull-Up (Weighted)
2
AMRAP
RPE 9
2B
Deficit Push Up
2
AMRAP
RPE 8
3A
Concentration Curl
2
8-12 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
4A
Pogo Hop
2
10-15 reps
RPE 8
4B
6" Cone Lateral Hops
2
10 reps
RPE 8
4C
Broad Jump
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8 reps
RPE 8
1B
Snatch (Dumbbell)
3
6-8 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2B
Underhand Lat Pulldown
2
8-12 reps
RPE 8
3A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4A
Bicycle Crunch
2
15 reps
RPE 9
4B
Standing Calf Raise
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8 reps
RPE 8
1B
Snatch (Dumbbell)
3
6-8 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2B
Underhand Lat Pulldown
2
8-12 reps
RPE 8
3A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4A
Bicycle Crunch
2
15 reps
RPE 9
4B
Standing Calf Raise
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8 reps
RPE 8
1B
Snatch (Dumbbell)
3
6-8 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2B
Underhand Lat Pulldown
2
8-12 reps
RPE 8
3A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4A
Bicycle Crunch
2
15 reps
RPE 9
4B
Standing Calf Raise
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8 reps
RPE 8
1B
Snatch (Dumbbell)
3
6-8 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2B
Underhand Lat Pulldown
2
8-12 reps
RPE 8
3A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4A
Bicycle Crunch
2
15 reps
RPE 9
4B
Standing Calf Raise
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8 reps
RPE 8
1B
Snatch (Dumbbell)
3
6-8 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2B
Underhand Lat Pulldown
2
8-12 reps
RPE 8
3A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4A
Bicycle Crunch
2
15 reps
RPE 9
4B
Standing Calf Raise
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8 reps
RPE 8
1B
Snatch (Dumbbell)
3
6-8 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2B
Underhand Lat Pulldown
2
8-12 reps
RPE 8
3A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4A
Bicycle Crunch
2
15 reps
RPE 9
4B
Standing Calf Raise
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8 reps
RPE 8
1B
Snatch (Dumbbell)
3
6-8 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2B
Underhand Lat Pulldown
2
8-12 reps
RPE 8
3A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4A
Bicycle Crunch
2
15 reps
RPE 9
4B
Standing Calf Raise
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8 reps
RPE 8
1B
Snatch (Dumbbell)
3
6-8 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2B
Underhand Lat Pulldown
2
8-12 reps
RPE 8
3A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4A
Bicycle Crunch
2
15 reps
RPE 9
4B
Standing Calf Raise
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 9
1B
Chest Fly (Cable)
3
12-15 reps
RPE 8
2A
Bayesian Curl
2
8-12 reps
RPE 9
2B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
3A
Step-Up (Weighted)
2
8-12 reps
RPE 7
3B
Back Extension (Weighted)
2
8-12 reps
RPE 8
4A
6" Cone Lateral Hops
2
10 reps
RPE 7
4B
100m Sprint
2
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 9
1B
Chest Fly (Cable)
3
12-15 reps
RPE 8
2A
Bayesian Curl
2
8-12 reps
RPE 9
2B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
3A
Step-Up (Weighted)
2
8-12 reps
RPE 7
3B
Back Extension (Weighted)
2
8-12 reps
RPE 8
4A
6" Cone Lateral Hops
2
10 reps
RPE 7
4B
100m Sprint
2
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 9
1B
Chest Fly (Cable)
3
12-15 reps
RPE 8
2A
Bayesian Curl
2
8-12 reps
RPE 9
2B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
3A
Step-Up (Weighted)
2
8-12 reps
RPE 7
3B
Back Extension (Weighted)
2
8-12 reps
RPE 8
4A
6" Cone Lateral Hops
2
10 reps
RPE 7
4B
100m Sprint
2
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 9
1B
Chest Fly (Cable)
3
12-15 reps
RPE 8
2A
Bayesian Curl
2
8-12 reps
RPE 9
2B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
3A
Step-Up (Weighted)
2
8-12 reps
RPE 7
3B
Back Extension (Weighted)
2
8-12 reps
RPE 8
4A
6" Cone Lateral Hops
2
10 reps
RPE 7
4B
100m Sprint
2
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 9
1B
Chest Fly (Cable)
3
12-15 reps
RPE 8
2A
Bayesian Curl
2
8-12 reps
RPE 9
2B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
3A
Step-Up (Weighted)
2
8-12 reps
RPE 7
3B
Back Extension (Weighted)
2
8-12 reps
RPE 8
4A
6" Cone Lateral Hops
2
10 reps
RPE 7
4B
100m Sprint
2
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 9
1B
Chest Fly (Cable)
3
12-15 reps
RPE 8
2A
Bayesian Curl
2
8-12 reps
RPE 9
2B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
3A
Step-Up (Weighted)
2
8-12 reps
RPE 7
3B
Back Extension (Weighted)
2
8-12 reps
RPE 8
4A
6" Cone Lateral Hops
2
10 reps
RPE 7
4B
100m Sprint
2
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 9
1B
Chest Fly (Cable)
3
12-15 reps
RPE 8
2A
Bayesian Curl
2
8-12 reps
RPE 9
2B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
3A
Step-Up (Weighted)
2
8-12 reps
RPE 7
3B
Back Extension (Weighted)
2
8-12 reps
RPE 8
4A
6" Cone Lateral Hops
2
10 reps
RPE 7
4B
100m Sprint
2
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 9
1B
Chest Fly (Cable)
3
12-15 reps
RPE 8
2A
Bayesian Curl
2
8-12 reps
RPE 9
2B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
3A
Step-Up (Weighted)
2
8-12 reps
RPE 7
3B
Back Extension (Weighted)
2
8-12 reps
RPE 8
4A
6" Cone Lateral Hops
2
10 reps
RPE 7
4B
100m Sprint
2
0.5 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint 4 Min Recover 4 Min 4 Time
1
32 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint 4 Min Recover 4 Min 4 Time
1
32 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint 4 Min Recover 4 Min 4 Time
1
32 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint 4 Min Recover 4 Min 4 Time
1
32 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint 4 Min Recover 4 Min 4 Time
1
32 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint 4 Min Recover 4 Min 4 Time
1
32 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint 4 Min Recover 4 Min 4 Time
1
32 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint 4 Min Recover 4 Min 4 Time
1
32 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
RPE 8
2A
Landmine Kneeling Press
2
6-10 reps
RPE 8
2B
Landmine Oblique Twist
2
6-10 reps
RPE 7
3A
Front Loaded Squats (Sandbag, Odd Object)
2
6-10 reps
RPE 8
3B
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7
4A
Lying Leg Raise
2
15 reps
RPE 8
4B
Standing Calf Raise
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
RPE 8
2A
Landmine Kneeling Press
2
6-10 reps
RPE 8
2B
Landmine Oblique Twist
2
6-10 reps
RPE 7
3A
Front Loaded Squats (Sandbag, Odd Object)
2
6-10 reps
RPE 8
3B
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7
4A
Lying Leg Raise
2
15 reps
RPE 8
4B
Standing Calf Raise
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
RPE 8
2A
Landmine Kneeling Press
2
6-10 reps
RPE 8
2B
Landmine Oblique Twist
2
6-10 reps
RPE 7
3A
Front Loaded Squats (Sandbag, Odd Object)
2
6-10 reps
RPE 8
3B
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7
4A
Lying Leg Raise
2
15 reps
RPE 8
4B
Standing Calf Raise
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
RPE 8
2A
Landmine Kneeling Press
2
6-10 reps
RPE 8
2B
Landmine Oblique Twist
2
6-10 reps
RPE 7
3A
Front Loaded Squats (Sandbag, Odd Object)
2
6-10 reps
RPE 8
3B
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7
4A
Lying Leg Raise
2
15 reps
RPE 8
4B
Standing Calf Raise
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
RPE 8
2A
Landmine Kneeling Press
2
6-10 reps
RPE 8
2B
Landmine Oblique Twist
2
6-10 reps
RPE 7
3A
Front Loaded Squats (Sandbag, Odd Object)
2
6-10 reps
RPE 8
3B
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7
4A
Lying Leg Raise
2
15 reps
RPE 8
4B
Standing Calf Raise
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
RPE 8
2A
Landmine Kneeling Press
2
6-10 reps
RPE 8
2B
Landmine Oblique Twist
2
6-10 reps
RPE 7
3A
Front Loaded Squats (Sandbag, Odd Object)
2
6-10 reps
RPE 8
3B
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7
4A
Lying Leg Raise
2
15 reps
RPE 8
4B
Standing Calf Raise
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
RPE 8
2A
Landmine Kneeling Press
2
6-10 reps
RPE 8
2B
Landmine Oblique Twist
2
6-10 reps
RPE 7
3A
Front Loaded Squats (Sandbag, Odd Object)
2
6-10 reps
RPE 8
3B
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7
4A
Lying Leg Raise
2
15 reps
RPE 8
4B
Standing Calf Raise
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
RPE 8
2A
Landmine Kneeling Press
2
6-10 reps
RPE 8
2B
Landmine Oblique Twist
2
6-10 reps
RPE 7
3A
Front Loaded Squats (Sandbag, Odd Object)
2
6-10 reps
RPE 8
3B
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7
4A
Lying Leg Raise
2
15 reps
RPE 8
4B
Standing Calf Raise
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Zone 2ish Cardio For 45 Minutes Or So
1
45 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Zone 2ish Cardio For 45 Minutes Or So
1
45 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Zone 2ish Cardio For 45 Minutes Or So
1
45 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Zone 2ish Cardio For 45 Minutes Or So
1
45 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Zone 2ish Cardio For 45 Minutes Or So
1
45 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Zone 2ish Cardio For 45 Minutes Or So
1
45 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Zone 2ish Cardio For 45 Minutes Or So
1
45 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Zone 2ish Cardio For 45 Minutes Or So
1
45 mins
RPE 6
Week 1
1 / 8 Weeks
Day 1
1A
Bulgarian Split Squat (Dumbbell)3 Sets
6-10 Reps
@8
1B
Heavy Sandbag Over Head3 Sets
4-6 Reps
@8
2A
Pull-Up (Weighted)2 Sets
AMRAP
@9
2B
Deficit Push Up2 Sets
AMRAP
@8
3A
Concentration Curl2 Sets
8-12 Reps
@9
3B
Overhead Tricep Extension (Cable)2 Sets
8-12 Reps
@9
4A
Pogo Hop2 Sets
10-15 Reps
@8
4B
6" Cone Lateral Hops2 Sets
10 Reps
@8
4C
Broad Jump2 Sets
5 Reps
@8
Day 2
1A
Good Morning3 Sets
8 Reps
@8
1B
Snatch (Dumbbell)3 Sets
6-8 Reps
@9
2A
Incline Bench Press (Dumbbell)2 Sets
8-12 Reps
@8
2B
Underhand Lat Pulldown2 Sets
8-12 Reps
@8
3A
Rear Delt Fly (Cable)2 Sets
8-12 Reps
@8
3B
Lateral Raise (Dumbbell)2 Sets
8-12 Reps
@8
4A
Bicycle Crunch2 Sets
15 Reps
@9
4B
Standing Calf Raise2 Sets
15 Reps
@8
Day 3
1A
Single Arm Row (Dumbbell)3 Sets
6-10 Reps
@9
1B
Chest Fly (Cable)3 Sets
12-15 Reps
@8
2A
Bayesian Curl2 Sets
8-12 Reps
@9
2B
Tricep Pushdown (Cable)2 Sets
8-12 Reps
@9
3A
Step-Up (Weighted)2 Sets
8-12 Reps
@7
3B
Back Extension (Weighted)2 Sets
8-12 Reps
@8
4A
6" Cone Lateral Hops2 Sets
10 Reps
@7
4B
100m Sprint2 Sets
0.5 mins
@9
Day 4
1
Sprint 4 Min Recover 4 Min 4 Time1 Set
32 mins
@10
Day 5
1
Power Clean3 Sets
5 Reps
@8
2A
Landmine Kneeling Press2 Sets
6-10 Reps
@8
2B
Landmine Oblique Twist2 Sets
6-10 Reps
@7
3A
Front Loaded Squats (Sandbag, Odd Object)2 Sets
6-10 Reps
@8
3B
Romanian Deadlift (Barbell)2 Sets
6-10 Reps
@7
4A
Lying Leg Raise2 Sets
15 Reps
@8
4B
Standing Calf Raise2 Sets
15 Reps
@8
Day 6
1
Zone 2ish Cardio For 45 Minutes Or So1 Set
45 mins
@6