Program Description
This 16-week program is built around one goal: building a lean, athletic physique — think sprinter or CrossFitter, not bodybuilder. The program runs on a Week A / Week B rotation, alternating every week for 16 weeks. Each week contains 4 gym sessions: Day 1 — Upper A (Monday): incline bench focus, V-taper, bicep & tricep all heads Day 2 — Lower A (Wednesday morning): squat focus, quad & core Day 3 — Upper B (Friday/Saturday): flat bench focus, full back & shoulder detail Day 4 — Lower B (Saturday/Sunday): RDL, posterior chain & glutes Every session starts with a CNS primer (explosive push-ups or box jumps) to activate the nervous system before the heavy compound block. Training hits all 3 muscle fiber types: heavy compounds for Type IIb power, superset hypertrophy blocks for Type IIa, and high-rep finishers for Type I endurance. Supersets are used throughout to cut session time without reducing stimulus. Deload weeks are scheduled at Week 7 and Week 15 — same exercises, sets reduced by 40%, weight stays the same. Progressive overload via double progression: train to the top of the rep range across all sets, then add weight next session. Program is part of a full 13–15 month transformation plan targeting 75 kg at 12% body fat.
Program Overview
- LevelIntermediate, Advanced
- GoalAthletics, Muscle, Strength
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedMar 30, 2026 03:51
- Last EditedApr 01, 2026 09:58
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.6%
Front Delts
10.8%
Glutes
10.2%
Triceps
10.1%
Hamstrings
9.9%
Chest
8.8%
Abs
8.2%
Upper Back
5.3%
Biceps
5.3%
Middle Delts
4.7%
Lower Back
2.9%
Lats
2.7%
Forearms
2%
Rear Delts
2%
Neck
1.8%
Other
1.8%
Adductors
1.3%
Abductors
0.7%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Explosive Push-Ups - CNS Primer · Max Explosiviteit
2
5 reps
-
2
Incline Bench Press (Barbell)
4
4-6 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3B
Wide Grip Lat Pulldown
3
6-8 reps
-
4A
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
4B
Face Pulls (External Rotation)
3
15-20 reps
-
5A
Incline Curl (Dumbbell)
3
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6A
Lateral Raise (Cable)
3
12-15 reps
-
6B
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Cable Crossover
3
15 reps
-
8
Neck Flexion
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Explosive Push-Ups - CNS Primer · Max Explosiviteit
2
5 reps
-
2
Incline Bench Press (Barbell)
4
4-6 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3B
Wide Grip Lat Pulldown
3
6-8 reps
-
4A
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
4B
Face Pulls (External Rotation)
3
15-20 reps
-
5A
Incline Curl (Dumbbell)
3
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6A
Lateral Raise (Cable)
3
12-15 reps
-
6B
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Cable Crossover
3
15 reps
-
8
Neck Flexion
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Explosive Push-Ups - CNS Primer · Max Explosiviteit
2
5 reps
-
2
Incline Bench Press (Barbell)
4
4-6 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3B
Wide Grip Lat Pulldown
3
6-8 reps
-
4A
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
4B
Face Pulls (External Rotation)
3
15-20 reps
-
5A
Incline Curl (Dumbbell)
3
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6A
Lateral Raise (Cable)
3
12-15 reps
-
6B
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Cable Crossover
3
15 reps
-
8
Neck Flexion
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Explosive Push-Ups - CNS Primer · Max Explosiviteit
2
5 reps
-
2
Incline Bench Press (Barbell)
4
4-6 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3B
Wide Grip Lat Pulldown
3
6-8 reps
-
4A
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
4B
Face Pulls (External Rotation)
3
15-20 reps
-
5A
Incline Curl (Dumbbell)
3
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6A
Lateral Raise (Cable)
3
12-15 reps
-
6B
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Cable Crossover
3
15 reps
-
8
Neck Flexion
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Explosive Push-Ups - CNS Primer · Max Explosiviteit
2
5 reps
-
2
Incline Bench Press (Barbell)
4
4-6 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3B
Wide Grip Lat Pulldown
3
6-8 reps
-
4A
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
4B
Face Pulls (External Rotation)
3
15-20 reps
-
5A
Incline Curl (Dumbbell)
3
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6A
Lateral Raise (Cable)
3
12-15 reps
-
6B
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Cable Crossover
3
15 reps
-
8
Neck Flexion
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Explosive Push-Ups - CNS Primer · Max Explosiviteit
2
5 reps
-
2
Incline Bench Press (Barbell)
4
4-6 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3B
Wide Grip Lat Pulldown
3
6-8 reps
-
4A
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
4B
Face Pulls (External Rotation)
3
15-20 reps
-
5A
Incline Curl (Dumbbell)
3
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6A
Lateral Raise (Cable)
3
12-15 reps
-
6B
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Cable Crossover
3
15 reps
-
8
Neck Flexion
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Explosive Push-Ups - CNS Primer · Max Explosiviteit
2
5 reps
-
2
Incline Bench Press (Barbell)
2
4-6 reps
-
3A
Incline Bench Press (Dumbbell)
2
8-10 reps
-
3B
Wide Grip Lat Pulldown
2
6-8 reps
-
4A
Seated Overhead Press (Dumbbell)
2
8-10 reps
-
4B
Face Pulls (External Rotation)
2
15-20 reps
-
5A
Incline Curl (Dumbbell)
2
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
6A
Lateral Raise (Cable)
2
12-15 reps
-
6B
Hammer Curl (Dumbbell)
2
10-12 reps
-
7
Cable Crossover
2
15 reps
-
8
Neck Flexion
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Explosive Push-Ups - CNS Primer · Max Explosiviteit
2
5 reps
-
2
Incline Bench Press (Barbell)
4
4-6 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3B
Wide Grip Lat Pulldown
3
6-8 reps
-
4A
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
4B
Face Pulls (External Rotation)
3
15-20 reps
-
5A
Incline Curl (Dumbbell)
3
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6A
Lateral Raise (Cable)
3
12-15 reps
-
6B
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Cable Crossover
3
15 reps
-
8
Neck Flexion
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Explosive Push-Ups - CNS Primer · Max Explosiviteit
2
5 reps
-
2
Incline Bench Press (Barbell)
4
4-6 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3B
Wide Grip Lat Pulldown
3
6-8 reps
-
4A
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
4B
Face Pulls (External Rotation)
3
15-20 reps
-
5A
Incline Curl (Dumbbell)
3
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6A
Lateral Raise (Cable)
3
12-15 reps
-
6B
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Cable Crossover
3
15 reps
-
8
Neck Flexion
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Explosive Push-Ups - CNS Primer · Max Explosiviteit
2
5 reps
-
2
Incline Bench Press (Barbell)
4
4-6 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3B
Wide Grip Lat Pulldown
3
6-8 reps
-
4A
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
4B
Face Pulls (External Rotation)
3
15-20 reps
-
5A
Incline Curl (Dumbbell)
3
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6A
Lateral Raise (Cable)
3
12-15 reps
-
6B
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Cable Crossover
3
15 reps
-
8
Neck Flexion
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Explosive Push-Ups - CNS Primer · Max Explosiviteit
2
5 reps
-
2
Incline Bench Press (Barbell)
4
4-6 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3B
Wide Grip Lat Pulldown
3
6-8 reps
-
4A
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
4B
Face Pulls (External Rotation)
3
15-20 reps
-
5A
Incline Curl (Dumbbell)
3
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6A
Lateral Raise (Cable)
3
12-15 reps
-
6B
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Cable Crossover
3
15 reps
-
8
Neck Flexion
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Explosive Push-Ups - CNS Primer · Max Explosiviteit
2
5 reps
-
2
Incline Bench Press (Barbell)
4
4-6 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3B
Wide Grip Lat Pulldown
3
6-8 reps
-
4A
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
4B
Face Pulls (External Rotation)
3
15-20 reps
-
5A
Incline Curl (Dumbbell)
3
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6A
Lateral Raise (Cable)
3
12-15 reps
-
6B
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Cable Crossover
3
15 reps
-
8
Neck Flexion
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Explosive Push-Ups - CNS Primer · Max Explosiviteit
2
5 reps
-
2
Incline Bench Press (Barbell)
4
4-6 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3B
Wide Grip Lat Pulldown
3
6-8 reps
-
4A
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
4B
Face Pulls (External Rotation)
3
15-20 reps
-
5A
Incline Curl (Dumbbell)
3
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6A
Lateral Raise (Cable)
3
12-15 reps
-
6B
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Cable Crossover
3
15 reps
-
8
Neck Flexion
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Explosive Push-Ups - CNS Primer · Max Explosiviteit
2
5 reps
-
2
Incline Bench Press (Barbell)
4
4-6 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3B
Wide Grip Lat Pulldown
3
6-8 reps
-
4A
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
4B
Face Pulls (External Rotation)
3
15-20 reps
-
5A
Incline Curl (Dumbbell)
3
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6A
Lateral Raise (Cable)
3
12-15 reps
-
6B
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Cable Crossover
3
15 reps
-
8
Neck Flexion
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Explosive Push-Ups - CNS Primer · Max Explosiviteit
2
5 reps
-
2
Incline Bench Press (Barbell)
2
4-6 reps
-
3A
Incline Bench Press (Dumbbell)
2
8-10 reps
-
3B
Wide Grip Lat Pulldown
2
6-8 reps
-
4A
Seated Overhead Press (Dumbbell)
2
8-10 reps
-
4B
Face Pulls (External Rotation)
2
15-20 reps
-
5A
Incline Curl (Dumbbell)
2
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
6A
Lateral Raise (Cable)
2
12-15 reps
-
6B
Hammer Curl (Dumbbell)
2
10-12 reps
-
7
Cable Crossover
2
15 reps
-
8
Neck Flexion
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Explosive Push-Ups - CNS Primer · Max Explosiviteit
2
5 reps
-
2
Incline Bench Press (Barbell)
4
4-6 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3B
Wide Grip Lat Pulldown
3
6-8 reps
-
4A
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
4B
Face Pulls (External Rotation)
3
15-20 reps
-
5A
Incline Curl (Dumbbell)
3
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6A
Lateral Raise (Cable)
3
12-15 reps
-
6B
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Cable Crossover
3
15 reps
-
8
Neck Flexion
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
5 reps
-
2
Squat (Barbell)
4
4-5 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Walking Lunge (Dumbbell)
2
20 reps
-
4A
Leg Extension
3
12-15 reps
-
4B
Hamstring Curl
3
12-15 reps
-
5
Smith Machine Calf Raise
4
20-25 reps
-
6A
Cable Crunch
3
15-20 reps
-
6B
Hanging Leg Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
5 reps
-
2
Squat (Barbell)
4
4-5 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Walking Lunge (Dumbbell)
2
20 reps
-
4A
Leg Extension
3
12-15 reps
-
4B
Hamstring Curl
3
12-15 reps
-
5
Smith Machine Calf Raise
4
20-25 reps
-
6A
Cable Crunch
3
15-20 reps
-
6B
Hanging Leg Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
5 reps
-
2
Squat (Barbell)
4
4-5 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Walking Lunge (Dumbbell)
2
20 reps
-
4A
Leg Extension
3
12-15 reps
-
4B
Hamstring Curl
3
12-15 reps
-
5
Smith Machine Calf Raise
4
20-25 reps
-
6A
Cable Crunch
3
15-20 reps
-
6B
Hanging Leg Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
5 reps
-
2
Squat (Barbell)
4
4-5 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Walking Lunge (Dumbbell)
2
20 reps
-
4A
Leg Extension
3
12-15 reps
-
4B
Hamstring Curl
3
12-15 reps
-
5
Smith Machine Calf Raise
4
20-25 reps
-
6A
Cable Crunch
3
15-20 reps
-
6B
Hanging Leg Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
5 reps
-
2
Squat (Barbell)
4
4-5 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Walking Lunge (Dumbbell)
2
20 reps
-
4A
Leg Extension
3
12-15 reps
-
4B
Hamstring Curl
3
12-15 reps
-
5
Smith Machine Calf Raise
4
20-25 reps
-
6A
Cable Crunch
3
15-20 reps
-
6B
Hanging Leg Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
5 reps
-
2
Squat (Barbell)
4
4-5 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Walking Lunge (Dumbbell)
2
20 reps
-
4A
Leg Extension
3
12-15 reps
-
4B
Hamstring Curl
3
12-15 reps
-
5
Smith Machine Calf Raise
4
20-25 reps
-
6A
Cable Crunch
3
15-20 reps
-
6B
Hanging Leg Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
5 reps
-
2
Squat (Barbell)
2
4-5 reps
-
3A
Leg Press
2
10-12 reps
-
3B
Walking Lunge (Dumbbell)
2
20 reps
-
4A
Leg Extension
2
12-15 reps
-
4B
Hamstring Curl
2
12-15 reps
-
5
Smith Machine Calf Raise
2
20-25 reps
-
6A
Cable Crunch
2
15-20 reps
-
6B
Hanging Leg Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
5 reps
-
2
Squat (Barbell)
4
4-5 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Walking Lunge (Dumbbell)
2
20 reps
-
4A
Leg Extension
3
12-15 reps
-
4B
Hamstring Curl
3
12-15 reps
-
5
Smith Machine Calf Raise
4
20-25 reps
-
6A
Cable Crunch
3
15-20 reps
-
6B
Hanging Leg Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
5 reps
-
2
Squat (Barbell)
4
4-5 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Walking Lunge (Dumbbell)
2
20 reps
-
4A
Leg Extension
3
12-15 reps
-
4B
Hamstring Curl
3
12-15 reps
-
5
Smith Machine Calf Raise
4
20-25 reps
-
6A
Cable Crunch
3
15-20 reps
-
6B
Hanging Leg Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
5 reps
-
2
Squat (Barbell)
4
4-5 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Walking Lunge (Dumbbell)
2
20 reps
-
4A
Leg Extension
3
12-15 reps
-
4B
Hamstring Curl
3
12-15 reps
-
5
Smith Machine Calf Raise
4
20-25 reps
-
6A
Cable Crunch
3
15-20 reps
-
6B
Hanging Leg Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
5 reps
-
2
Squat (Barbell)
4
4-5 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Walking Lunge (Dumbbell)
2
20 reps
-
4A
Leg Extension
3
12-15 reps
-
4B
Hamstring Curl
3
12-15 reps
-
5
Smith Machine Calf Raise
4
20-25 reps
-
6A
Cable Crunch
3
15-20 reps
-
6B
Hanging Leg Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
5 reps
-
2
Squat (Barbell)
4
4-5 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Walking Lunge (Dumbbell)
2
20 reps
-
4A
Leg Extension
3
12-15 reps
-
4B
Hamstring Curl
3
12-15 reps
-
5
Smith Machine Calf Raise
4
20-25 reps
-
6A
Cable Crunch
3
15-20 reps
-
6B
Hanging Leg Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
5 reps
-
2
Squat (Barbell)
4
4-5 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Walking Lunge (Dumbbell)
2
20 reps
-
4A
Leg Extension
3
12-15 reps
-
4B
Hamstring Curl
3
12-15 reps
-
5
Smith Machine Calf Raise
4
20-25 reps
-
6A
Cable Crunch
3
15-20 reps
-
6B
Hanging Leg Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
5 reps
-
2
Squat (Barbell)
4
4-5 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Walking Lunge (Dumbbell)
2
20 reps
-
4A
Leg Extension
3
12-15 reps
-
4B
Hamstring Curl
3
12-15 reps
-
5
Smith Machine Calf Raise
4
20-25 reps
-
6A
Cable Crunch
3
15-20 reps
-
6B
Hanging Leg Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
5 reps
-
2
Squat (Barbell)
2
4-5 reps
-
3A
Leg Press
2
10-12 reps
-
3B
Walking Lunge (Dumbbell)
2
20 reps
-
4A
Leg Extension
2
12-15 reps
-
4B
Hamstring Curl
2
12-15 reps
-
5
Smith Machine Calf Raise
2
20-25 reps
-
6A
Cable Crunch
2
15-20 reps
-
6B
Hanging Leg Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
5 reps
-
2
Squat (Barbell)
4
4-5 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Walking Lunge (Dumbbell)
2
20 reps
-
4A
Leg Extension
3
12-15 reps
-
4B
Hamstring Curl
3
12-15 reps
-
5
Smith Machine Calf Raise
4
20-25 reps
-
6A
Cable Crunch
3
15-20 reps
-
6B
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Explosive Push-Ups - CNS Primer · Max Explosiviteit
2
5 reps
-
2
Bench Press (Barbell)
4
4-5 reps
-
3A
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3B
Cable Row (V-Greep)
3
10-12 reps
-
4A
Arnold Press
3
10-12 reps
-
4B
Rear Delt Fly (Cable)
3
12-15 reps
-
5A
Preacher Curl (Dumbbell)
3
8-10 reps
-
5B
Bench Press (Close Grip)
3
10-12 reps
-
6
Pec Deck (Machine)
3
15-20 reps
-
7
Seated Lateral Raises (Dumbbell)
3
15-20 reps
-
8
Neck Flexion
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Explosive Push-Ups - CNS Primer · Max Explosiviteit
2
5 reps
-
2
Bench Press (Barbell)
4
4-5 reps
-
3A
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3B
Cable Row (V-Greep)
3
10-12 reps
-
4A
Arnold Press
3
10-12 reps
-
4B
Rear Delt Fly (Cable)
3
12-15 reps
-
5A
Preacher Curl (Dumbbell)
3
8-10 reps
-
5B
Bench Press (Close Grip)
3
10-12 reps
-
6
Pec Deck (Machine)
3
15-20 reps
-
7
Seated Lateral Raises (Dumbbell)
3
15-20 reps
-
8
Neck Flexion
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Explosive Push-Ups - CNS Primer · Max Explosiviteit
2
5 reps
-
2
Bench Press (Barbell)
4
4-5 reps
-
3A
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3B
Cable Row (V-Greep)
3
10-12 reps
-
4A
Arnold Press
3
10-12 reps
-
4B
Rear Delt Fly (Cable)
3
12-15 reps
-
5A
Preacher Curl (Dumbbell)
3
8-10 reps
-
5B
Bench Press (Close Grip)
3
10-12 reps
-
6
Pec Deck (Machine)
3
15-20 reps
-
7
Seated Lateral Raises (Dumbbell)
3
15-20 reps
-
8
Neck Flexion
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Explosive Push-Ups - CNS Primer · Max Explosiviteit
2
5 reps
-
2
Bench Press (Barbell)
4
4-5 reps
-
3A
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3B
Cable Row (V-Greep)
3
10-12 reps
-
4A
Arnold Press
3
10-12 reps
-
4B
Rear Delt Fly (Cable)
3
12-15 reps
-
5A
Preacher Curl (Dumbbell)
3
8-10 reps
-
5B
Bench Press (Close Grip)
3
10-12 reps
-
6
Pec Deck (Machine)
3
15-20 reps
-
7
Seated Lateral Raises (Dumbbell)
3
15-20 reps
-
8
Neck Flexion
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Explosive Push-Ups - CNS Primer · Max Explosiviteit
2
5 reps
-
2
Bench Press (Barbell)
4
4-5 reps
-
3A
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3B
Cable Row (V-Greep)
3
10-12 reps
-
4A
Arnold Press
3
10-12 reps
-
4B
Rear Delt Fly (Cable)
3
12-15 reps
-
5A
Preacher Curl (Dumbbell)
3
8-10 reps
-
5B
Bench Press (Close Grip)
3
10-12 reps
-
6
Pec Deck (Machine)
3
15-20 reps
-
7
Seated Lateral Raises (Dumbbell)
3
15-20 reps
-
8
Neck Flexion
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Explosive Push-Ups - CNS Primer · Max Explosiviteit
2
5 reps
-
2
Bench Press (Barbell)
4
4-5 reps
-
3A
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3B
Cable Row (V-Greep)
3
10-12 reps
-
4A
Arnold Press
3
10-12 reps
-
4B
Rear Delt Fly (Cable)
3
12-15 reps
-
5A
Preacher Curl (Dumbbell)
3
8-10 reps
-
5B
Bench Press (Close Grip)
3
10-12 reps
-
6
Pec Deck (Machine)
3
15-20 reps
-
7
Seated Lateral Raises (Dumbbell)
3
15-20 reps
-
8
Neck Flexion
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Explosive Push-Ups - CNS Primer · Max Explosiviteit
2
5 reps
-
2
Bench Press (Barbell)
2
4-5 reps
-
3A
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
3B
Cable Row (V-Greep)
2
10-12 reps
-
4A
Arnold Press
2
10-12 reps
-
4B
Rear Delt Fly (Cable)
2
12-15 reps
-
5A
Preacher Curl (Dumbbell)
2
8-10 reps
-
5B
Bench Press (Close Grip)
2
10-12 reps
-
6
Pec Deck (Machine)
2
15-20 reps
-
7
Seated Lateral Raises (Dumbbell)
2
15-20 reps
-
8
Neck Flexion
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Explosive Push-Ups - CNS Primer · Max Explosiviteit
2
5 reps
-
2
Bench Press (Barbell)
4
4-5 reps
-
3A
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3B
Cable Row (V-Greep)
3
10-12 reps
-
4A
Arnold Press
3
10-12 reps
-
4B
Rear Delt Fly (Cable)
3
12-15 reps
-
5A
Preacher Curl (Dumbbell)
3
8-10 reps
-
5B
Bench Press (Close Grip)
3
10-12 reps
-
6
Pec Deck (Machine)
3
15-20 reps
-
7
Seated Lateral Raises (Dumbbell)
3
15-20 reps
-
8
Neck Flexion
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Explosive Push-Ups - CNS Primer · Max Explosiviteit
2
5 reps
-
2
Bench Press (Barbell)
4
4-5 reps
-
3A
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3B
Cable Row (V-Greep)
3
10-12 reps
-
4A
Arnold Press
3
10-12 reps
-
4B
Rear Delt Fly (Cable)
3
12-15 reps
-
5A
Preacher Curl (Dumbbell)
3
8-10 reps
-
5B
Bench Press (Close Grip)
3
10-12 reps
-
6
Pec Deck (Machine)
3
15-20 reps
-
7
Seated Lateral Raises (Dumbbell)
3
15-20 reps
-
8
Neck Flexion
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Explosive Push-Ups - CNS Primer · Max Explosiviteit
2
5 reps
-
2
Bench Press (Barbell)
4
4-5 reps
-
3A
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3B
Cable Row (V-Greep)
3
10-12 reps
-
4A
Arnold Press
3
10-12 reps
-
4B
Rear Delt Fly (Cable)
3
12-15 reps
-
5A
Preacher Curl (Dumbbell)
3
8-10 reps
-
5B
Bench Press (Close Grip)
3
10-12 reps
-
6
Pec Deck (Machine)
3
15-20 reps
-
7
Seated Lateral Raises (Dumbbell)
3
15-20 reps
-
8
Neck Flexion
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Explosive Push-Ups - CNS Primer · Max Explosiviteit
2
5 reps
-
2
Bench Press (Barbell)
4
4-5 reps
-
3A
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3B
Cable Row (V-Greep)
3
10-12 reps
-
4A
Arnold Press
3
10-12 reps
-
4B
Rear Delt Fly (Cable)
3
12-15 reps
-
5A
Preacher Curl (Dumbbell)
3
8-10 reps
-
5B
Bench Press (Close Grip)
3
10-12 reps
-
6
Pec Deck (Machine)
3
15-20 reps
-
7
Seated Lateral Raises (Dumbbell)
3
15-20 reps
-
8
Neck Flexion
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Explosive Push-Ups - CNS Primer · Max Explosiviteit
2
5 reps
-
2
Bench Press (Barbell)
4
4-5 reps
-
3A
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3B
Cable Row (V-Greep)
3
10-12 reps
-
4A
Arnold Press
3
10-12 reps
-
4B
Rear Delt Fly (Cable)
3
12-15 reps
-
5A
Preacher Curl (Dumbbell)
3
8-10 reps
-
5B
Bench Press (Close Grip)
3
10-12 reps
-
6
Pec Deck (Machine)
3
15-20 reps
-
7
Seated Lateral Raises (Dumbbell)
3
15-20 reps
-
8
Neck Flexion
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Explosive Push-Ups - CNS Primer · Max Explosiviteit
2
5 reps
-
2
Bench Press (Barbell)
4
4-5 reps
-
3A
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3B
Cable Row (V-Greep)
3
10-12 reps
-
4A
Arnold Press
3
10-12 reps
-
4B
Rear Delt Fly (Cable)
3
12-15 reps
-
5A
Preacher Curl (Dumbbell)
3
8-10 reps
-
5B
Bench Press (Close Grip)
3
10-12 reps
-
6
Pec Deck (Machine)
3
15-20 reps
-
7
Seated Lateral Raises (Dumbbell)
3
15-20 reps
-
8
Neck Flexion
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Explosive Push-Ups - CNS Primer · Max Explosiviteit
2
5 reps
-
2
Bench Press (Barbell)
4
4-5 reps
-
3A
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3B
Cable Row (V-Greep)
3
10-12 reps
-
4A
Arnold Press
3
10-12 reps
-
4B
Rear Delt Fly (Cable)
3
12-15 reps
-
5A
Preacher Curl (Dumbbell)
3
8-10 reps
-
5B
Bench Press (Close Grip)
3
10-12 reps
-
6
Pec Deck (Machine)
3
15-20 reps
-
7
Seated Lateral Raises (Dumbbell)
3
15-20 reps
-
8
Neck Flexion
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Explosive Push-Ups - CNS Primer · Max Explosiviteit
2
5 reps
-
2
Bench Press (Barbell)
2
4-5 reps
-
3A
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
3B
Cable Row (V-Greep)
2
10-12 reps
-
4A
Arnold Press
2
10-12 reps
-
4B
Rear Delt Fly (Cable)
2
12-15 reps
-
5A
Preacher Curl (Dumbbell)
2
8-10 reps
-
5B
Bench Press (Close Grip)
2
10-12 reps
-
6
Pec Deck (Machine)
2
15-20 reps
-
7
Seated Lateral Raises (Dumbbell)
2
15-20 reps
-
8
Neck Flexion
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Explosive Push-Ups - CNS Primer · Max Explosiviteit
2
5 reps
-
2
Bench Press (Barbell)
4
4-5 reps
-
3A
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3B
Cable Row (V-Greep)
3
10-12 reps
-
4A
Arnold Press
3
10-12 reps
-
4B
Rear Delt Fly (Cable)
3
12-15 reps
-
5A
Preacher Curl (Dumbbell)
3
8-10 reps
-
5B
Bench Press (Close Grip)
3
10-12 reps
-
6
Pec Deck (Machine)
3
15-20 reps
-
7
Seated Lateral Raises (Dumbbell)
3
15-20 reps
-
8
Neck Flexion
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
5 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3B
Hip Thrust (Barbell)
3
10-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Seated Dumbbell Calf Raise
4
20-25 reps
-
7
Cable Crunch
3
15-20 reps
-
8
Plank
3
0.4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
5 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3B
Hip Thrust (Barbell)
3
10-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Seated Dumbbell Calf Raise
4
20-25 reps
-
7
Cable Crunch
3
15-20 reps
-
8
Plank
3
0.4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
5 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3B
Hip Thrust (Barbell)
3
10-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Seated Dumbbell Calf Raise
4
20-25 reps
-
7
Cable Crunch
3
15-20 reps
-
8
Plank
3
0.4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
5 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3B
Hip Thrust (Barbell)
3
10-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Seated Dumbbell Calf Raise
4
20-25 reps
-
7
Cable Crunch
3
15-20 reps
-
8
Plank
3
0.4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
5 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3B
Hip Thrust (Barbell)
3
10-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Seated Dumbbell Calf Raise
4
20-25 reps
-
7
Cable Crunch
3
15-20 reps
-
8
Plank
3
0.4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
5 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3B
Hip Thrust (Barbell)
3
10-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Seated Dumbbell Calf Raise
4
20-25 reps
-
7
Cable Crunch
3
15-20 reps
-
8
Plank
3
0.4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
5 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3A
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3B
Hip Thrust (Barbell)
2
10-12 reps
-
4
Hamstring Curl
2
12-15 reps
-
5
Leg Extension
2
15-20 reps
-
6
Seated Dumbbell Calf Raise
2
20-25 reps
-
7
Cable Crunch
2
15-20 reps
-
8
Plank
2
0.4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
5 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3B
Hip Thrust (Barbell)
3
10-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Seated Dumbbell Calf Raise
4
20-25 reps
-
7
Cable Crunch
3
15-20 reps
-
8
Plank
3
0.4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
5 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3B
Hip Thrust (Barbell)
3
10-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Seated Dumbbell Calf Raise
4
20-25 reps
-
7
Cable Crunch
3
15-20 reps
-
8
Plank
3
0.4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
5 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3B
Hip Thrust (Barbell)
3
10-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Seated Dumbbell Calf Raise
4
20-25 reps
-
7
Cable Crunch
3
15-20 reps
-
8
Plank
3
0.4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
5 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3B
Hip Thrust (Barbell)
3
10-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Seated Dumbbell Calf Raise
4
20-25 reps
-
7
Cable Crunch
3
15-20 reps
-
8
Plank
3
0.4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
5 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3B
Hip Thrust (Barbell)
3
10-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Seated Dumbbell Calf Raise
4
20-25 reps
-
7
Cable Crunch
3
15-20 reps
-
8
Plank
3
0.4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
5 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3B
Hip Thrust (Barbell)
3
10-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Seated Dumbbell Calf Raise
4
20-25 reps
-
7
Cable Crunch
3
15-20 reps
-
8
Plank
3
0.4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
5 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3B
Hip Thrust (Barbell)
3
10-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Seated Dumbbell Calf Raise
4
20-25 reps
-
7
Cable Crunch
3
15-20 reps
-
8
Plank
3
0.4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
5 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3A
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3B
Hip Thrust (Barbell)
2
10-12 reps
-
4
Hamstring Curl
2
12-15 reps
-
5
Leg Extension
2
15-20 reps
-
6
Seated Dumbbell Calf Raise
2
20-25 reps
-
7
Cable Crunch
2
15-20 reps
-
8
Plank
2
0.4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
5 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3B
Hip Thrust (Barbell)
3
10-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Seated Dumbbell Calf Raise
4
20-25 reps
-
7
Cable Crunch
3
15-20 reps
-
8
Plank
3
0.4 mins
-
Week 1
1 / 16 Weeks
Day 1
1
Explosive Push-Ups - CNS Primer · Max Explosiviteit1 Set
1 Set
5 Reps
5 Reps
-
-
2
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
-
-
-
-
3A
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3B
Wide Grip Lat Pulldown1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
4A
Seated Overhead Press (Dumbbell)1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4B
Face Pulls (External Rotation)1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
5A
Incline Curl (Dumbbell)1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5B
Overhead Tricep Extension (Cable)1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6A
Lateral Raise (Cable)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6B
Hammer Curl (Dumbbell)1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
7
Cable Crossover1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
8
Neck Flexion1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
Day 2
1
Box Jump1 Set
1 Set
5 Reps
5 Reps
-
-
2
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
4-5 Reps
4-5 Reps
4-5 Reps
4-5 Reps
-
-
-
-
3A
Leg Press1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3B
Walking Lunge (Dumbbell)1 Set
1 Set
20 Reps
20 Reps
-
-
4A
Leg Extension1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4B
Hamstring Curl1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Smith Machine Calf Raise1 Set
1 Set
1 Set
1 Set
20-25 Reps
20-25 Reps
20-25 Reps
20-25 Reps
-
-
-
-
6A
Cable Crunch1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
6B
Hanging Leg Raise1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 3
1
Explosive Push-Ups - CNS Primer · Max Explosiviteit1 Set
1 Set
5 Reps
5 Reps
-
-
2
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
4-5 Reps
4-5 Reps
4-5 Reps
4-5 Reps
-
-
-
-
3A
Lat Pulldown (Neutral Grip)1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3B
Cable Row (V-Greep)1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4A
Arnold Press1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4B
Rear Delt Fly (Cable)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5A
Preacher Curl (Dumbbell)1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
5B
Bench Press (Close Grip)1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Pec Deck (Machine)1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
7
Seated Lateral Raises (Dumbbell)1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
8
Neck Flexion1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
Day 4
1
Box Jump1 Set
1 Set
5 Reps
5 Reps
-
-
2
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
-
-
-
-
3A
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3B
Hip Thrust (Barbell)1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Hamstring Curl1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Leg Extension1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
6
Seated Dumbbell Calf Raise1 Set
1 Set
1 Set
1 Set
20-25 Reps
20-25 Reps
20-25 Reps
20-25 Reps
-
-
-
-
7
Cable Crunch1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
8
Plank1 Set
1 Set
1 Set
0.4 mins
0.4 mins
0.4 mins
-
-
-