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 EditedSep 03, 2025 08:49
Summary
Unleash your inner athlete with KNUCKLES’ NFL-STYLE GYM SPLIT, a comprehensive 12-week program designed for serious lifters. This 5-day split focuses on building explosive strength and power through a mix of heavy lifts and dynamic movements, including trap bar deadlifts, bench presses, and power cleans. Each session is carefully structured to maximize muscle engagement and enhance performance, pushing you to new limits. Get ready to transform your physique and elevate your training game!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13%
Glutes
12.2%
Hamstrings
10.8%
Upper Back
9.3%
Triceps
6.6%
Lats
6.5%
Chest
6.2%
Other
4.8%
Front Delts
4.8%
Lower Back
4.5%
Abs
4.3%
Calves
3.8%
Middle Delts
2.9%
Rear Delts
2.9%
Biceps
2.5%
Olympic
1.9%
Forearms
1.4%
Adductors
1.3%
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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
-