Program Description
This program is designed to develop elite-level athleticism by combining raw strength, explosive power, speed, and endurance — the exact traits required by NFL athletes. Unlike typical gym routines, this program prepares you for real-world performance, emphasizing multi-directional movement, full-body power output, and injury-resistant training. It’s built for those who want to train like serious athletes — not just look strong, but be strong, be fast, and be unbreakable on and off the field.
Program Overview
- LevelIntermediate, Advanced
- GoalAthletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedAug 04, 2025 01:07
- Last EditedAug 04, 2025 01:30
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
3-5 reps
-
2
Power Clean
4
3-5 reps
-
3
Squat (Barbell)
4
5 reps
-
4
Box Jump
3
5 reps
-
5
Walking Lunge (Dumbbell)
3
10 reps
-
6
Hamstring Curl
3
8 reps
-
7
Prowler Push
4
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
3-5 reps
-
2
Power Clean
4
3-5 reps
-
3
Squat (Barbell)
4
5 reps
-
4
Box Jump
3
5 reps
-
5
Walking Lunge (Dumbbell)
3
10 reps
-
6
Hamstring Curl
3
8 reps
-
7
Prowler Push
4
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
3-5 reps
-
2
Power Clean
4
3-5 reps
-
3
Squat (Barbell)
4
5 reps
-
4
Box Jump
3
5 reps
-
5
Walking Lunge (Dumbbell)
3
10 reps
-
6
Hamstring Curl
3
8 reps
-
7
Prowler Push
4
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
3-5 reps
-
2
Power Clean
4
3-5 reps
-
3
Squat (Barbell)
4
5 reps
-
4
Box Jump
3
5 reps
-
5
Walking Lunge (Dumbbell)
3
10 reps
-
6
Hamstring Curl
3
8 reps
-
7
Prowler Push
4
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
3-5 reps
-
2
Power Clean
4
3-5 reps
-
3
Squat (Barbell)
4
5 reps
-
4
Box Jump
3
5 reps
-
5
Walking Lunge (Dumbbell)
3
10 reps
-
6
Hamstring Curl
3
8 reps
-
7
Prowler Push
4
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
3-5 reps
-
2
Power Clean
4
3-5 reps
-
3
Squat (Barbell)
4
5 reps
-
4
Box Jump
3
5 reps
-
5
Walking Lunge (Dumbbell)
3
10 reps
-
6
Hamstring Curl
3
8 reps
-
7
Prowler Push
4
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
3-5 reps
-
2
Power Clean
4
3-5 reps
-
3
Squat (Barbell)
4
5 reps
-
4
Box Jump
3
5 reps
-
5
Walking Lunge (Dumbbell)
3
10 reps
-
6
Hamstring Curl
3
8 reps
-
7
Prowler Push
4
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
3-5 reps
-
2
Power Clean
4
3-5 reps
-
3
Squat (Barbell)
4
5 reps
-
4
Box Jump
3
5 reps
-
5
Walking Lunge (Dumbbell)
3
10 reps
-
6
Hamstring Curl
3
8 reps
-
7
Prowler Push
4
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
3-5 reps
-
2
Power Clean
4
3-5 reps
-
3
Squat (Barbell)
4
5 reps
-
4
Box Jump
3
5 reps
-
5
Walking Lunge (Dumbbell)
3
10 reps
-
6
Hamstring Curl
3
8 reps
-
7
Prowler Push
4
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
3-5 reps
-
2
Power Clean
4
3-5 reps
-
3
Squat (Barbell)
4
5 reps
-
4
Box Jump
3
5 reps
-
5
Walking Lunge (Dumbbell)
3
10 reps
-
6
Hamstring Curl
3
8 reps
-
7
Prowler Push
4
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
3-5 reps
-
2
Power Clean
4
3-5 reps
-
3
Squat (Barbell)
4
5 reps
-
4
Box Jump
3
5 reps
-
5
Walking Lunge (Dumbbell)
3
10 reps
-
6
Hamstring Curl
3
8 reps
-
7
Prowler Push
4
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
3-5 reps
-
2
Power Clean
4
3-5 reps
-
3
Squat (Barbell)
4
5 reps
-
4
Box Jump
3
5 reps
-
5
Walking Lunge (Dumbbell)
3
10 reps
-
6
Hamstring Curl
3
8 reps
-
7
Prowler Push
4
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Overhead Press (Barbell)
3
6-8 reps
-
4
Bent Over Row (Barbell)
4
8 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Farmer's Walk (Weighted)
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Overhead Press (Barbell)
3
6-8 reps
-
4
Bent Over Row (Barbell)
4
8 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Farmer's Walk (Weighted)
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Overhead Press (Barbell)
3
6-8 reps
-
4
Bent Over Row (Barbell)
4
8 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Farmer's Walk (Weighted)
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Overhead Press (Barbell)
3
6-8 reps
-
4
Bent Over Row (Barbell)
4
8 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Farmer's Walk (Weighted)
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Overhead Press (Barbell)
3
6-8 reps
-
4
Bent Over Row (Barbell)
4
8 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Farmer's Walk (Weighted)
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Overhead Press (Barbell)
3
6-8 reps
-
4
Bent Over Row (Barbell)
4
8 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Farmer's Walk (Weighted)
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Overhead Press (Barbell)
3
6-8 reps
-
4
Bent Over Row (Barbell)
4
8 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Farmer's Walk (Weighted)
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Overhead Press (Barbell)
3
6-8 reps
-
4
Bent Over Row (Barbell)
4
8 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Farmer's Walk (Weighted)
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Overhead Press (Barbell)
3
6-8 reps
-
4
Bent Over Row (Barbell)
4
8 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Farmer's Walk (Weighted)
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Overhead Press (Barbell)
3
6-8 reps
-
4
Bent Over Row (Barbell)
4
8 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Farmer's Walk (Weighted)
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Overhead Press (Barbell)
3
6-8 reps
-
4
Bent Over Row (Barbell)
4
8 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Farmer's Walk (Weighted)
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Overhead Press (Barbell)
3
6-8 reps
-
4
Bent Over Row (Barbell)
4
8 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Farmer's Walk (Weighted)
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
40 reps
-
2
Jump Rope
1
10 mins
-
3
Prowler Push
3
1 reps
-
4
Mountain Climber
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
40 reps
-
2
Jump Rope
1
10 mins
-
3
Prowler Push
3
1 reps
-
4
Mountain Climber
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
40 reps
-
2
Jump Rope
1
10 mins
-
3
Prowler Push
3
1 reps
-
4
Mountain Climber
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
40 reps
-
2
Jump Rope
1
10 mins
-
3
Prowler Push
3
1 reps
-
4
Mountain Climber
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
40 reps
-
2
Jump Rope
1
10 mins
-
3
Prowler Push
3
1 reps
-
4
Mountain Climber
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
40 reps
-
2
Jump Rope
1
10 mins
-
3
Prowler Push
3
1 reps
-
4
Mountain Climber
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
40 reps
-
2
Jump Rope
1
10 mins
-
3
Prowler Push
3
1 reps
-
4
Mountain Climber
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
40 reps
-
2
Jump Rope
1
10 mins
-
3
Prowler Push
3
1 reps
-
4
Mountain Climber
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
40 reps
-
2
Jump Rope
1
10 mins
-
3
Prowler Push
3
1 reps
-
4
Mountain Climber
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
40 reps
-
2
Jump Rope
1
10 mins
-
3
Prowler Push
3
1 reps
-
4
Mountain Climber
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
40 reps
-
2
Jump Rope
1
10 mins
-
3
Prowler Push
3
1 reps
-
4
Mountain Climber
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
40 reps
-
2
Jump Rope
1
10 mins
-
3
Prowler Push
3
1 reps
-
4
Mountain Climber
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Glute-Ham Raise
3
12 reps
-
5
Seated Calf Raise
4
20 reps
-
6
Calf Raise (Machine)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Glute-Ham Raise
3
12 reps
-
5
Seated Calf Raise
4
20 reps
-
6
Calf Raise (Machine)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Glute-Ham Raise
3
12 reps
-
5
Seated Calf Raise
4
20 reps
-
6
Calf Raise (Machine)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Glute-Ham Raise
3
12 reps
-
5
Seated Calf Raise
4
20 reps
-
6
Calf Raise (Machine)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Glute-Ham Raise
3
12 reps
-
5
Seated Calf Raise
4
20 reps
-
6
Calf Raise (Machine)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Glute-Ham Raise
3
12 reps
-
5
Seated Calf Raise
4
20 reps
-
6
Calf Raise (Machine)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Glute-Ham Raise
3
12 reps
-
5
Seated Calf Raise
4
20 reps
-
6
Calf Raise (Machine)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Glute-Ham Raise
3
12 reps
-
5
Seated Calf Raise
4
20 reps
-
6
Calf Raise (Machine)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Glute-Ham Raise
3
12 reps
-
5
Seated Calf Raise
4
20 reps
-
6
Calf Raise (Machine)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Glute-Ham Raise
3
12 reps
-
5
Seated Calf Raise
4
20 reps
-
6
Calf Raise (Machine)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Glute-Ham Raise
3
12 reps
-
5
Seated Calf Raise
4
20 reps
-
6
Calf Raise (Machine)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Glute-Ham Raise
3
12 reps
-
5
Seated Calf Raise
4
20 reps
-
6
Calf Raise (Machine)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chin-Up (Weighted)
4
10 reps
-
3
Dumbbell Row
3
12 reps
-
4A
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Face Pull
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Landmine Press
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chin-Up (Weighted)
4
10 reps
-
3
Dumbbell Row
3
12 reps
-
4A
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Face Pull
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Landmine Press
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chin-Up (Weighted)
4
10 reps
-
3
Dumbbell Row
3
12 reps
-
4A
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Face Pull
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Landmine Press
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chin-Up (Weighted)
4
10 reps
-
3
Dumbbell Row
3
12 reps
-
4A
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Face Pull
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Landmine Press
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chin-Up (Weighted)
4
10 reps
-
3
Dumbbell Row
3
12 reps
-
4A
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Face Pull
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Landmine Press
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chin-Up (Weighted)
4
10 reps
-
3
Dumbbell Row
3
12 reps
-
4A
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Face Pull
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Landmine Press
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chin-Up (Weighted)
4
10 reps
-
3
Dumbbell Row
3
12 reps
-
4A
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Face Pull
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Landmine Press
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chin-Up (Weighted)
4
10 reps
-
3
Dumbbell Row
3
12 reps
-
4A
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Face Pull
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Landmine Press
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chin-Up (Weighted)
4
10 reps
-
3
Dumbbell Row
3
12 reps
-
4A
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Face Pull
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Landmine Press
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chin-Up (Weighted)
4
10 reps
-
3
Dumbbell Row
3
12 reps
-
4A
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Face Pull
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Landmine Press
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chin-Up (Weighted)
4
10 reps
-
3
Dumbbell Row
3
12 reps
-
4A
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Face Pull
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Landmine Press
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chin-Up (Weighted)
4
10 reps
-
3
Dumbbell Row
3
12 reps
-
4A
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Face Pull
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Landmine Press
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Trap Bar Deadlift4 Sets
3-5 Reps
-
2
Power Clean4 Sets
3-5 Reps
-
3
Squat (Barbell)4 Sets
5 Reps
-
4
Box Jump3 Sets
5 Reps
-
5
Walking Lunge (Dumbbell)3 Sets
10 Reps
-
6
Hamstring Curl3 Sets
8 Reps
-
7
Prowler Push4 Sets
1 Reps
-
Day 2
1
Bench Press (Barbell)4 Sets
4-6 Reps
-
2
Pull-Up (Weighted)4 Sets
6-8 Reps
-
3
Overhead Press (Barbell)3 Sets
6-8 Reps
-
4
Bent Over Row (Barbell)4 Sets
8 Reps
-
5
Dip (Weighted)3 Sets
10 Reps
-
6
Farmer's Walk (Weighted)3 Sets
0.5 mins
-
Day 3
1
Sprint6 Sets
40 Reps
-
2
Jump Rope1 Set
10 mins
-
3
Prowler Push3 Sets
1 Reps
-
4
Mountain Climber3 Sets
AMRAP
-
Day 4
1
Front Squat (Barbell)4 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)4 Sets
10 Reps
-
3
Step-Up (Weighted)3 Sets
10 Reps
-
4
Glute-Ham Raise3 Sets
12 Reps
-
5
Seated Calf Raise4 Sets
20 Reps
-
6
Calf Raise (Machine)4 Sets
20 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)4 Sets
10 Reps
-
2
Chin-Up (Weighted)4 Sets
10 Reps
-
3
Dumbbell Row3 Sets
12 Reps
-
4A
Lateral Raise (Dumbbell)3 Sets
15 Reps
-
5A
Rear Delt Fly (Dumbbell)3 Sets
15 Reps
-
6
Face Pull3 Sets
20 Reps
-
7
V-Handle Tricep Pushdown (Cable)3 Sets
20 Reps
-
8
Landmine Press3 Sets
12 Reps
-