Program Description
My program to get stronger for Jiu-Jitsu
Program Overview
- LevelIntermediate
- GoalAthletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedSep 04, 2024 05:49
- Last EditedSep 04, 2024 06:05
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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
Calf Raise (Leg Press)
2
12-15 reps
RPE 8-10
2
Deadlift (Barbell)
4
3-5 reps
RPE 7-9
3
Leg Extension
2
12-15 reps
RPE 8-10
4
Leg Curl
2
12-15 reps
RPE 8-10
5A
Box Jump
4
12-15 reps
RPE 9
5B
Sled Push/Pull
4
0.5 mins
RPE 9
5C
Bear Crawl
4
0.5 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
RPE 8-10
2
Deadlift (Barbell)
4
3-5 reps
RPE 7-9
3
Leg Extension
2
12-15 reps
RPE 8-10
4
Leg Curl
2
12-15 reps
RPE 8-10
5A
Box Jump
4
12-15 reps
RPE 9
5B
Sled Push/Pull
4
0.5 mins
RPE 9
5C
Bear Crawl
4
0.5 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
RPE 8-10
2
Deadlift (Barbell)
4
3-5 reps
RPE 7-9
3
Leg Extension
2
12-15 reps
RPE 8-10
4
Leg Curl
2
12-15 reps
RPE 8-10
5A
Box Jump
4
12-15 reps
RPE 9
5B
Sled Push/Pull
4
0.5 mins
RPE 9
5C
Bear Crawl
4
0.5 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
RPE 8-10
2
Deadlift (Barbell)
4
3-5 reps
RPE 7-9
3
Leg Extension
2
12-15 reps
RPE 8-10
4
Leg Curl
2
12-15 reps
RPE 8-10
5A
Box Jump
4
12-15 reps
RPE 9
5B
Sled Push/Pull
4
0.5 mins
RPE 9
5C
Bear Crawl
4
0.5 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
RPE 8-10
2
Deadlift (Barbell)
4
3-5 reps
RPE 7-9
3
Leg Extension
2
12-15 reps
RPE 8-10
4
Leg Curl
2
12-15 reps
RPE 8-10
5A
Box Jump
4
12-15 reps
RPE 9
5B
Sled Push/Pull
4
0.5 mins
RPE 9
5C
Bear Crawl
4
0.5 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
RPE 8-10
2
Deadlift (Barbell)
4
3-5 reps
RPE 7-9
3
Leg Extension
2
12-15 reps
RPE 8-10
4
Leg Curl
2
12-15 reps
RPE 8-10
5A
Box Jump
4
12-15 reps
RPE 9
5B
Sled Push/Pull
4
0.5 mins
RPE 9
5C
Bear Crawl
4
0.5 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
RPE 8-10
2
Deadlift (Barbell)
4
3-5 reps
RPE 7-9
3
Leg Extension
2
12-15 reps
RPE 8-10
4
Leg Curl
2
12-15 reps
RPE 8-10
5A
Box Jump
4
12-15 reps
RPE 9
5B
Sled Push/Pull
4
0.5 mins
RPE 9
5C
Bear Crawl
4
0.5 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
RPE 8-10
2
Deadlift (Barbell)
4
3-5 reps
RPE 7-9
3
Leg Extension
2
12-15 reps
RPE 8-10
4
Leg Curl
2
12-15 reps
RPE 8-10
5A
Box Jump
4
12-15 reps
RPE 9
5B
Sled Push/Pull
4
0.5 mins
RPE 9
5C
Bear Crawl
4
0.5 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
RPE 8-10
2
Deadlift (Barbell)
4
3-5 reps
RPE 7-9
3
Leg Extension
2
12-15 reps
RPE 8-10
4
Leg Curl
2
12-15 reps
RPE 8-10
5A
Box Jump
4
12-15 reps
RPE 9
5B
Sled Push/Pull
4
0.5 mins
RPE 9
5C
Bear Crawl
4
0.5 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
RPE 8-10
2
Deadlift (Barbell)
4
3-5 reps
RPE 7-9
3
Leg Extension
2
12-15 reps
RPE 8-10
4
Leg Curl
2
12-15 reps
RPE 8-10
5A
Box Jump
4
12-15 reps
RPE 9
5B
Sled Push/Pull
4
0.5 mins
RPE 9
5C
Bear Crawl
4
0.5 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
RPE 8-10
2
Deadlift (Barbell)
4
3-5 reps
RPE 7-9
3
Leg Extension
2
12-15 reps
RPE 8-10
4
Leg Curl
2
12-15 reps
RPE 8-10
5A
Box Jump
4
12-15 reps
RPE 9
5B
Sled Push/Pull
4
0.5 mins
RPE 9
5C
Bear Crawl
4
0.5 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
RPE 8-10
2
Deadlift (Barbell)
4
3-5 reps
RPE 7-9
3
Leg Extension
2
12-15 reps
RPE 8-10
4
Leg Curl
2
12-15 reps
RPE 8-10
5A
Box Jump
4
12-15 reps
RPE 9
5B
Sled Push/Pull
4
0.5 mins
RPE 9
5C
Bear Crawl
4
0.5 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8-10
2
Pull-Up (Weighted)
4
4-8 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8-10
4
T-Bar Row
3
6-10 reps
RPE 8-10
5
Face Pull
3
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8-10
2
Pull-Up (Weighted)
4
4-8 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8-10
4
T-Bar Row
3
6-10 reps
RPE 8-10
5
Face Pull
3
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8-10
2
Pull-Up (Weighted)
4
4-8 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8-10
4
T-Bar Row
3
6-10 reps
RPE 8-10
5
Face Pull
3
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8-10
2
Pull-Up (Weighted)
4
4-8 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8-10
4
T-Bar Row
3
6-10 reps
RPE 8-10
5
Face Pull
3
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8-10
2
Pull-Up (Weighted)
4
4-8 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8-10
4
T-Bar Row
3
6-10 reps
RPE 8-10
5
Face Pull
3
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8-10
2
Pull-Up (Weighted)
4
4-8 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8-10
4
T-Bar Row
3
6-10 reps
RPE 8-10
5
Face Pull
3
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8-10
2
Pull-Up (Weighted)
4
4-8 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8-10
4
T-Bar Row
3
6-10 reps
RPE 8-10
5
Face Pull
3
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8-10
2
Pull-Up (Weighted)
4
4-8 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8-10
4
T-Bar Row
3
6-10 reps
RPE 8-10
5
Face Pull
3
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8-10
2
Pull-Up (Weighted)
4
4-8 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8-10
4
T-Bar Row
3
6-10 reps
RPE 8-10
5
Face Pull
3
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8-10
2
Pull-Up (Weighted)
4
4-8 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8-10
4
T-Bar Row
3
6-10 reps
RPE 8-10
5
Face Pull
3
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8-10
2
Pull-Up (Weighted)
4
4-8 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8-10
4
T-Bar Row
3
6-10 reps
RPE 8-10
5
Face Pull
3
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8-10
2
Pull-Up (Weighted)
4
4-8 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8-10
4
T-Bar Row
3
6-10 reps
RPE 8-10
5
Face Pull
3
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
8
1 mins
RPE 9
2
Yoga
1
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
8
1 mins
RPE 9
2
Yoga
1
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
8
1 mins
RPE 9
2
Yoga
1
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
8
1 mins
RPE 9
2
Yoga
1
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
8
1 mins
RPE 9
2
Yoga
1
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
8
1 mins
RPE 9
2
Yoga
1
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
8
1 mins
RPE 9
2
Yoga
1
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
8
1 mins
RPE 9
2
Yoga
1
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
8
1 mins
RPE 9
2
Yoga
1
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
8
1 mins
RPE 9
2
Yoga
1
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
8
1 mins
RPE 9
2
Yoga
1
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
8
1 mins
RPE 9
2
Yoga
1
30 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
3
3-5 reps
RPE 8-9
2
Front Squat (Barbell)
3
6-8 reps
RPE 8-9
3
Russian Twist (Dumbbell)
3
15-20 reps
RPE 8-10
4
Dip (Weighted)
3
6-8 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
3
3-5 reps
RPE 8-9
2
Front Squat (Barbell)
3
6-8 reps
RPE 8-9
3
Russian Twist (Dumbbell)
3
15-20 reps
RPE 8-10
4
Dip (Weighted)
3
6-8 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
3
3-5 reps
RPE 8-9
2
Front Squat (Barbell)
3
6-8 reps
RPE 8-9
3
Russian Twist (Dumbbell)
3
15-20 reps
RPE 8-10
4
Dip (Weighted)
3
6-8 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
3
3-5 reps
RPE 8-9
2
Front Squat (Barbell)
3
6-8 reps
RPE 8-9
3
Russian Twist (Dumbbell)
3
15-20 reps
RPE 8-10
4
Dip (Weighted)
3
6-8 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
3
3-5 reps
RPE 8-9
2
Front Squat (Barbell)
3
6-8 reps
RPE 8-9
3
Russian Twist (Dumbbell)
3
15-20 reps
RPE 8-10
4
Dip (Weighted)
3
6-8 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
3
3-5 reps
RPE 8-9
2
Front Squat (Barbell)
3
6-8 reps
RPE 8-9
3
Russian Twist (Dumbbell)
3
15-20 reps
RPE 8-10
4
Dip (Weighted)
3
6-8 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
3
3-5 reps
RPE 8-9
2
Front Squat (Barbell)
3
6-8 reps
RPE 8-9
3
Russian Twist (Dumbbell)
3
15-20 reps
RPE 8-10
4
Dip (Weighted)
3
6-8 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
3
3-5 reps
RPE 8-9
2
Front Squat (Barbell)
3
6-8 reps
RPE 8-9
3
Russian Twist (Dumbbell)
3
15-20 reps
RPE 8-10
4
Dip (Weighted)
3
6-8 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
3
3-5 reps
RPE 8-9
2
Front Squat (Barbell)
3
6-8 reps
RPE 8-9
3
Russian Twist (Dumbbell)
3
15-20 reps
RPE 8-10
4
Dip (Weighted)
3
6-8 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
3
3-5 reps
RPE 8-9
2
Front Squat (Barbell)
3
6-8 reps
RPE 8-9
3
Russian Twist (Dumbbell)
3
15-20 reps
RPE 8-10
4
Dip (Weighted)
3
6-8 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
3
3-5 reps
RPE 8-9
2
Front Squat (Barbell)
3
6-8 reps
RPE 8-9
3
Russian Twist (Dumbbell)
3
15-20 reps
RPE 8-10
4
Dip (Weighted)
3
6-8 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
3
3-5 reps
RPE 8-9
2
Front Squat (Barbell)
3
6-8 reps
RPE 8-9
3
Russian Twist (Dumbbell)
3
15-20 reps
RPE 8-10
4
Dip (Weighted)
3
6-8 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 8-10
2
Single Arm High Row (Cable)
3
6-10 reps
RPE 8-10
3
Shoulder Press (Plate Loaded)
3
6-10 reps
RPE 8-10
4
Single Arm Tricep Extension (Cable)
3
6-10 reps
RPE 8-10
5A
Battle Ropes
5
0.5 mins
RPE 10
5B
Med Ball Slam
5
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 8-10
2
Single Arm High Row (Cable)
3
6-10 reps
RPE 8-10
3
Shoulder Press (Plate Loaded)
3
6-10 reps
RPE 8-10
4
Single Arm Tricep Extension (Cable)
3
6-10 reps
RPE 8-10
5A
Battle Ropes
5
0.5 mins
RPE 10
5B
Med Ball Slam
5
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 8-10
2
Single Arm High Row (Cable)
3
6-10 reps
RPE 8-10
3
Shoulder Press (Plate Loaded)
3
6-10 reps
RPE 8-10
4
Single Arm Tricep Extension (Cable)
3
6-10 reps
RPE 8-10
5A
Battle Ropes
5
0.5 mins
RPE 10
5B
Med Ball Slam
5
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 8-10
2
Single Arm High Row (Cable)
3
6-10 reps
RPE 8-10
3
Shoulder Press (Plate Loaded)
3
6-10 reps
RPE 8-10
4
Single Arm Tricep Extension (Cable)
3
6-10 reps
RPE 8-10
5A
Battle Ropes
5
0.5 mins
RPE 10
5B
Med Ball Slam
5
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 8-10
2
Single Arm High Row (Cable)
3
6-10 reps
RPE 8-10
3
Shoulder Press (Plate Loaded)
3
6-10 reps
RPE 8-10
4
Single Arm Tricep Extension (Cable)
3
6-10 reps
RPE 8-10
5A
Battle Ropes
5
0.5 mins
RPE 10
5B
Med Ball Slam
5
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 8-10
2
Single Arm High Row (Cable)
3
6-10 reps
RPE 8-10
3
Shoulder Press (Plate Loaded)
3
6-10 reps
RPE 8-10
4
Single Arm Tricep Extension (Cable)
3
6-10 reps
RPE 8-10
5A
Battle Ropes
5
0.5 mins
RPE 10
5B
Med Ball Slam
5
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 8-10
2
Single Arm High Row (Cable)
3
6-10 reps
RPE 8-10
3
Shoulder Press (Plate Loaded)
3
6-10 reps
RPE 8-10
4
Single Arm Tricep Extension (Cable)
3
6-10 reps
RPE 8-10
5A
Battle Ropes
5
0.5 mins
RPE 10
5B
Med Ball Slam
5
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 8-10
2
Single Arm High Row (Cable)
3
6-10 reps
RPE 8-10
3
Shoulder Press (Plate Loaded)
3
6-10 reps
RPE 8-10
4
Single Arm Tricep Extension (Cable)
3
6-10 reps
RPE 8-10
5A
Battle Ropes
5
0.5 mins
RPE 10
5B
Med Ball Slam
5
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 8-10
2
Single Arm High Row (Cable)
3
6-10 reps
RPE 8-10
3
Shoulder Press (Plate Loaded)
3
6-10 reps
RPE 8-10
4
Single Arm Tricep Extension (Cable)
3
6-10 reps
RPE 8-10
5A
Battle Ropes
5
0.5 mins
RPE 10
5B
Med Ball Slam
5
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 8-10
2
Single Arm High Row (Cable)
3
6-10 reps
RPE 8-10
3
Shoulder Press (Plate Loaded)
3
6-10 reps
RPE 8-10
4
Single Arm Tricep Extension (Cable)
3
6-10 reps
RPE 8-10
5A
Battle Ropes
5
0.5 mins
RPE 10
5B
Med Ball Slam
5
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 8-10
2
Single Arm High Row (Cable)
3
6-10 reps
RPE 8-10
3
Shoulder Press (Plate Loaded)
3
6-10 reps
RPE 8-10
4
Single Arm Tricep Extension (Cable)
3
6-10 reps
RPE 8-10
5A
Battle Ropes
5
0.5 mins
RPE 10
5B
Med Ball Slam
5
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 8-10
2
Single Arm High Row (Cable)
3
6-10 reps
RPE 8-10
3
Shoulder Press (Plate Loaded)
3
6-10 reps
RPE 8-10
4
Single Arm Tricep Extension (Cable)
3
6-10 reps
RPE 8-10
5A
Battle Ropes
5
0.5 mins
RPE 10
5B
Med Ball Slam
5
0.5 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Calf Raise (Leg Press)2 Sets
12-15 Reps
@8-10
2
Deadlift (Barbell)4 Sets
3-5 Reps
@7-9
3
Leg Extension2 Sets
12-15 Reps
@8-10
4
Leg Curl2 Sets
12-15 Reps
@8-10
5A
Box Jump4 Sets
12-15 Reps
@9
5B
Sled Push/Pull4 Sets
0.5 mins
@9
5C
Bear Crawl4 Sets
0.5 mins
@9
Day 2
1
Bicep Curl (Dumbbell)3 Sets
6-10 Reps
@8-10
2
Pull-Up (Weighted)4 Sets
4-8 Reps
@8-10
3
Incline Bench Press (Dumbbell)3 Sets
6-10 Reps
@8-10
4
T-Bar Row3 Sets
6-10 Reps
@8-10
5
Face Pull3 Sets
6-10 Reps
@8-10
Day 3
1
2km Row8 Sets
1 mins
@9
2
Yoga1 Set
30 mins
@10
Day 4
1
Clean and Jerk3 Sets
3-5 Reps
@8-9
2
Front Squat (Barbell)3 Sets
6-8 Reps
@8-9
3
Russian Twist (Dumbbell)3 Sets
15-20 Reps
@8-10
4
Dip (Weighted)3 Sets
6-8 Reps
@7-8
5
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
@8-10
Day 5
1
Bench Press (Barbell)4 Sets
6-10 Reps
@8-10
2
Single Arm High Row (Cable)3 Sets
6-10 Reps
@8-10
3
Shoulder Press (Plate Loaded)3 Sets
6-10 Reps
@8-10
4
Single Arm Tricep Extension (Cable)3 Sets
6-10 Reps
@8-10
5A
Battle Ropes5 Sets
0.5 mins
@10
5B
Med Ball Slam5 Sets
0.5 mins
@10
Day 6
1
Run1 Set
45 mins
@6