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BoostcampPNG

Bounce project

by Zoi Zic

Program Description

This program is to challenge your legs to complete change and to jump way higher

Program Overview

  • Level
    Advanced
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 15, 2025 09:08
  • Last Edited
    Jul 23, 2025 09:52

Summary

Embark on the Bounce Project, an 18-week program designed to elevate your fitness game through a dynamic mix of bodyweight and barbell exercises. Committing just four days a week, you'll engage in a variety of workouts targeting your core, upper body, and legs, ensuring balanced strength and endurance development. With a focus on high-intensity movements like box jumps and push-ups, you'll build explosive power while enhancing your overall conditioning. Get ready to push your limits and bounce back stronger than ever!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Squat (Barbell)
2
7 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8.5
4
Leg Press
2
10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Box Jump
2
12 reps
RPE 10
7
Pogo Jump
3
12 reps
RPE 10
8
Trap Bar Jump
3
8 reps
RPE 9.5
9
Leg Extension ISO
2
1 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Squat (Barbell)
2
7 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8.5
4
Leg Press
2
10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Box Jump
2
12 reps
RPE 10
7
Pogo Jump
3
12 reps
RPE 10
8
Trap Bar Jump
3
8 reps
RPE 9.5
9
Leg Extension ISO
2
1 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Squat (Barbell)
2
7 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8.5
4
Leg Press
2
10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Box Jump
2
12 reps
RPE 10
7
Pogo Jump
3
12 reps
RPE 10
8
Trap Bar Jump
3
8 reps
RPE 9.5
9
Leg Extension ISO
2
1 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Squat (Barbell)
2
7 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8.5
4
Leg Press
2
10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Box Jump
2
12 reps
RPE 10
7
Pogo Jump
3
12 reps
RPE 10
8
Trap Bar Jump
3
8 reps
RPE 9.5
9
Leg Extension ISO
2
1 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Squat (Barbell)
2
7 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8.5
4
Leg Press
2
10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Box Jump
2
12 reps
RPE 10
7
Pogo Jump
3
12 reps
RPE 10
8
Trap Bar Jump
3
8 reps
RPE 9.5
9
Leg Extension ISO
2
1 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Squat (Barbell)
2
7 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8.5
4
Leg Press
2
10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Box Jump
2
12 reps
RPE 10
7
Pogo Jump
3
12 reps
RPE 10
8
Trap Bar Jump
3
8 reps
RPE 9.5
9
Leg Extension ISO
2
1 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Squat (Barbell)
2
7 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8.5
4
Leg Press
2
10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Box Jump
2
12 reps
RPE 10
7
Pogo Jump
3
12 reps
RPE 10
8
Trap Bar Jump
3
8 reps
RPE 9.5
9
Leg Extension ISO
2
1 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Squat (Barbell)
2
7 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8.5
4
Leg Press
2
10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Box Jump
2
12 reps
RPE 10
7
Pogo Jump
3
12 reps
RPE 10
8
Trap Bar Jump
3
8 reps
RPE 9.5
9
Leg Extension ISO
2
1 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Squat (Barbell)
2
7 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8.5
4
Leg Press
2
10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Box Jump
2
12 reps
RPE 10
7
Pogo Jump
3
12 reps
RPE 10
8
Trap Bar Jump
3
8 reps
RPE 9.5
9
Leg Extension ISO
2
1 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Squat (Barbell)
2
7 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8.5
4
Leg Press
2
10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Box Jump
2
12 reps
RPE 10
7
Pogo Jump
3
12 reps
RPE 10
8
Trap Bar Jump
3
8 reps
RPE 9.5
9
Leg Extension ISO
2
1 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Squat (Barbell)
2
7 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8.5
4
Leg Press
2
10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Box Jump
2
12 reps
RPE 10
7
Pogo Jump
3
12 reps
RPE 10
8
Trap Bar Jump
3
8 reps
RPE 9.5
9
Leg Extension ISO
2
1 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Squat (Barbell)
2
7 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8.5
4
Leg Press
2
10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Box Jump
2
12 reps
RPE 10
7
Pogo Jump
3
12 reps
RPE 10
8
Trap Bar Jump
3
8 reps
RPE 9.5
9
Leg Extension ISO
2
1 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Squat (Barbell)
2
7 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8.5
4
Leg Press
2
10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Box Jump
2
12 reps
RPE 10
7
Pogo Jump
3
12 reps
RPE 10
8
Trap Bar Jump
3
8 reps
RPE 9.5
9
Leg Extension ISO
2
1 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Squat (Barbell)
2
7 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8.5
4
Leg Press
2
10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Box Jump
2
12 reps
RPE 10
7
Pogo Jump
3
12 reps
RPE 10
8
Trap Bar Jump
3
8 reps
RPE 9.5
9
Leg Extension ISO
2
1 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Squat (Barbell)
2
7 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8.5
4
Leg Press
2
10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Box Jump
2
12 reps
RPE 10
7
Pogo Jump
3
12 reps
RPE 10
8
Trap Bar Jump
3
8 reps
RPE 9.5
9
Leg Extension ISO
2
1 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Squat (Barbell)
2
7 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8.5
4
Leg Press
2
10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Box Jump
2
12 reps
RPE 10
7
Pogo Jump
3
12 reps
RPE 10
8
Trap Bar Jump
3
8 reps
RPE 9.5
9
Leg Extension ISO
2
1 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Squat (Barbell)
2
7 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8.5
4
Leg Press
2
10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Box Jump
2
12 reps
RPE 10
7
Pogo Jump
3
12 reps
RPE 10
8
Trap Bar Jump
3
8 reps
RPE 9.5
9
Leg Extension ISO
2
1 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Squat (Barbell)
2
7 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8.5
4
Leg Press
2
10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Box Jump
2
12 reps
RPE 10
7
Pogo Jump
3
12 reps
RPE 10
8
Trap Bar Jump
3
8 reps
RPE 9.5
9
Leg Extension ISO
2
1 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
12 reps
RPE 7
2
Decline Sit Up (Bodyweight)
2
6 reps
RPE 10
3
Push Up
3
8 reps
RPE 8
4
Bench Press (Barbell)
1
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Hip Adductor (Machine)
3
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
Barbell Row
2
8 reps
RPE 8.5
9
Box Jump
2
12 reps
RPE 9
10
Trap Bar Jump
2
10 reps
RPE 9
11
Seated Calf Raise
2
10 reps
RPE 9.5
12
Single Leg Calf Jumps
2
1 mins
RPE 10
13
Deadlift (Barbell)
2
6 reps
RPE 9
14
Leg Extension ISO
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
12 reps
RPE 7
2
Decline Sit Up (Bodyweight)
2
6 reps
RPE 10
3
Push Up
3
8 reps
RPE 8
4
Bench Press (Barbell)
1
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Hip Adductor (Machine)
3
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
Barbell Row
2
8 reps
RPE 8.5
9
Box Jump
2
12 reps
RPE 9
10
Trap Bar Jump
2
10 reps
RPE 9
11
Seated Calf Raise
2
10 reps
RPE 9.5
12
Single Leg Calf Jumps
2
1 mins
RPE 10
13
Deadlift (Barbell)
2
6 reps
RPE 9
14
Leg Extension ISO
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
12 reps
RPE 7
2
Decline Sit Up (Bodyweight)
2
6 reps
RPE 10
3
Push Up
3
8 reps
RPE 8
4
Bench Press (Barbell)
1
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Hip Adductor (Machine)
3
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
Barbell Row
2
8 reps
RPE 8.5
9
Box Jump
2
12 reps
RPE 9
10
Trap Bar Jump
2
10 reps
RPE 9
11
Seated Calf Raise
2
10 reps
RPE 9.5
12
Single Leg Calf Jumps
2
1 mins
RPE 10
13
Deadlift (Barbell)
2
6 reps
RPE 9
14
Leg Extension ISO
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
12 reps
RPE 7
2
Decline Sit Up (Bodyweight)
2
6 reps
RPE 10
3
Push Up
3
8 reps
RPE 8
4
Bench Press (Barbell)
1
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Hip Adductor (Machine)
3
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
Barbell Row
2
8 reps
RPE 8.5
9
Box Jump
2
12 reps
RPE 9
10
Trap Bar Jump
2
10 reps
RPE 9
11
Seated Calf Raise
2
10 reps
RPE 9.5
12
Single Leg Calf Jumps
2
1 mins
RPE 10
13
Deadlift (Barbell)
2
6 reps
RPE 9
14
Leg Extension ISO
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
12 reps
RPE 7
2
Decline Sit Up (Bodyweight)
2
6 reps
RPE 10
3
Push Up
3
8 reps
RPE 8
4
Bench Press (Barbell)
1
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Hip Adductor (Machine)
3
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
Barbell Row
2
8 reps
RPE 8.5
9
Box Jump
2
12 reps
RPE 9
10
Trap Bar Jump
2
10 reps
RPE 9
11
Seated Calf Raise
2
10 reps
RPE 9.5
12
Single Leg Calf Jumps
2
1 mins
RPE 10
13
Deadlift (Barbell)
2
6 reps
RPE 9
14
Leg Extension ISO
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
12 reps
RPE 7
2
Decline Sit Up (Bodyweight)
2
6 reps
RPE 10
3
Push Up
3
8 reps
RPE 8
4
Bench Press (Barbell)
1
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Hip Adductor (Machine)
3
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
Barbell Row
2
8 reps
RPE 8.5
9
Box Jump
2
12 reps
RPE 9
10
Trap Bar Jump
2
10 reps
RPE 9
11
Seated Calf Raise
2
10 reps
RPE 9.5
12
Single Leg Calf Jumps
2
1 mins
RPE 10
13
Deadlift (Barbell)
2
6 reps
RPE 9
14
Leg Extension ISO
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
12 reps
RPE 7
2
Decline Sit Up (Bodyweight)
2
6 reps
RPE 10
3
Push Up
3
8 reps
RPE 8
4
Bench Press (Barbell)
1
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Hip Adductor (Machine)
3
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
Barbell Row
2
8 reps
RPE 8.5
9
Box Jump
2
12 reps
RPE 9
10
Trap Bar Jump
2
10 reps
RPE 9
11
Seated Calf Raise
2
10 reps
RPE 9.5
12
Single Leg Calf Jumps
2
1 mins
RPE 10
13
Deadlift (Barbell)
2
6 reps
RPE 9
14
Leg Extension ISO
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
12 reps
RPE 7
2
Decline Sit Up (Bodyweight)
2
6 reps
RPE 10
3
Push Up
3
8 reps
RPE 8
4
Bench Press (Barbell)
1
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Hip Adductor (Machine)
3
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
Barbell Row
2
8 reps
RPE 8.5
9
Box Jump
2
12 reps
RPE 9
10
Trap Bar Jump
2
10 reps
RPE 9
11
Seated Calf Raise
2
10 reps
RPE 9.5
12
Single Leg Calf Jumps
2
1 mins
RPE 10
13
Deadlift (Barbell)
2
6 reps
RPE 9
14
Leg Extension ISO
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
12 reps
RPE 7
2
Decline Sit Up (Bodyweight)
2
6 reps
RPE 10
3
Push Up
3
8 reps
RPE 8
4
Bench Press (Barbell)
1
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Hip Adductor (Machine)
3
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
Barbell Row
2
8 reps
RPE 8.5
9
Box Jump
2
12 reps
RPE 9
10
Trap Bar Jump
2
10 reps
RPE 9
11
Seated Calf Raise
2
10 reps
RPE 9.5
12
Single Leg Calf Jumps
2
1 mins
RPE 10
13
Deadlift (Barbell)
2
6 reps
RPE 9
14
Leg Extension ISO
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
12 reps
RPE 7
2
Decline Sit Up (Bodyweight)
2
6 reps
RPE 10
3
Push Up
3
8 reps
RPE 8
4
Bench Press (Barbell)
1
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Hip Adductor (Machine)
3
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
Barbell Row
2
8 reps
RPE 8.5
9
Box Jump
2
12 reps
RPE 9
10
Trap Bar Jump
2
10 reps
RPE 9
11
Seated Calf Raise
2
10 reps
RPE 9.5
12
Single Leg Calf Jumps
2
1 mins
RPE 10
13
Deadlift (Barbell)
2
6 reps
RPE 9
14
Leg Extension ISO
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
12 reps
RPE 7
2
Decline Sit Up (Bodyweight)
2
6 reps
RPE 10
3
Push Up
3
8 reps
RPE 8
4
Bench Press (Barbell)
1
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Hip Adductor (Machine)
3
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
Barbell Row
2
8 reps
RPE 8.5
9
Box Jump
2
12 reps
RPE 9
10
Trap Bar Jump
2
10 reps
RPE 9
11
Seated Calf Raise
2
10 reps
RPE 9.5
12
Single Leg Calf Jumps
2
1 mins
RPE 10
13
Deadlift (Barbell)
2
6 reps
RPE 9
14
Leg Extension ISO
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
12 reps
RPE 7
2
Decline Sit Up (Bodyweight)
2
6 reps
RPE 10
3
Push Up
3
8 reps
RPE 8
4
Bench Press (Barbell)
1
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Hip Adductor (Machine)
3
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
Barbell Row
2
8 reps
RPE 8.5
9
Box Jump
2
12 reps
RPE 9
10
Trap Bar Jump
2
10 reps
RPE 9
11
Seated Calf Raise
2
10 reps
RPE 9.5
12
Single Leg Calf Jumps
2
1 mins
RPE 10
13
Deadlift (Barbell)
2
6 reps
RPE 9
14
Leg Extension ISO
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
12 reps
RPE 7
2
Decline Sit Up (Bodyweight)
2
6 reps
RPE 10
3
Push Up
3
8 reps
RPE 8
4
Bench Press (Barbell)
1
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Hip Adductor (Machine)
3
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
Barbell Row
2
8 reps
RPE 8.5
9
Box Jump
2
12 reps
RPE 9
10
Trap Bar Jump
2
10 reps
RPE 9
11
Seated Calf Raise
2
10 reps
RPE 9.5
12
Single Leg Calf Jumps
2
1 mins
RPE 10
13
Deadlift (Barbell)
2
6 reps
RPE 9
14
Leg Extension ISO
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
12 reps
RPE 7
2
Decline Sit Up (Bodyweight)
2
6 reps
RPE 10
3
Push Up
3
8 reps
RPE 8
4
Bench Press (Barbell)
1
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Hip Adductor (Machine)
3
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
Barbell Row
2
8 reps
RPE 8.5
9
Box Jump
2
12 reps
RPE 9
10
Trap Bar Jump
2
10 reps
RPE 9
11
Seated Calf Raise
2
10 reps
RPE 9.5
12
Single Leg Calf Jumps
2
1 mins
RPE 10
13
Deadlift (Barbell)
2
6 reps
RPE 9
14
Leg Extension ISO
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
12 reps
RPE 7
2
Decline Sit Up (Bodyweight)
2
6 reps
RPE 10
3
Push Up
3
8 reps
RPE 8
4
Bench Press (Barbell)
1
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Hip Adductor (Machine)
3
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
Barbell Row
2
8 reps
RPE 8.5
9
Box Jump
2
12 reps
RPE 9
10
Trap Bar Jump
2
10 reps
RPE 9
11
Seated Calf Raise
2
10 reps
RPE 9.5
12
Single Leg Calf Jumps
2
1 mins
RPE 10
13
Deadlift (Barbell)
2
6 reps
RPE 9
14
Leg Extension ISO
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
12 reps
RPE 7
2
Decline Sit Up (Bodyweight)
2
6 reps
RPE 10
3
Push Up
3
8 reps
RPE 8
4
Bench Press (Barbell)
1
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Hip Adductor (Machine)
3
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
Barbell Row
2
8 reps
RPE 8.5
9
Box Jump
2
12 reps
RPE 9
10
Trap Bar Jump
2
10 reps
RPE 9
11
Seated Calf Raise
2
10 reps
RPE 9.5
12
Single Leg Calf Jumps
2
1 mins
RPE 10
13
Deadlift (Barbell)
2
6 reps
RPE 9
14
Leg Extension ISO
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
12 reps
RPE 7
2
Decline Sit Up (Bodyweight)
2
6 reps
RPE 10
3
Push Up
3
8 reps
RPE 8
4
Bench Press (Barbell)
1
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Hip Adductor (Machine)
3
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
Barbell Row
2
8 reps
RPE 8.5
9
Box Jump
2
12 reps
RPE 9
10
Trap Bar Jump
2
10 reps
RPE 9
11
Seated Calf Raise
2
10 reps
RPE 9.5
12
Single Leg Calf Jumps
2
1 mins
RPE 10
13
Deadlift (Barbell)
2
6 reps
RPE 9
14
Leg Extension ISO
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
12 reps
RPE 7
2
Decline Sit Up (Bodyweight)
2
6 reps
RPE 10
3
Push Up
3
8 reps
RPE 8
4
Bench Press (Barbell)
1
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Hip Adductor (Machine)
3
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
Barbell Row
2
8 reps
RPE 8.5
9
Box Jump
2
12 reps
RPE 9
10
Trap Bar Jump
2
10 reps
RPE 9
11
Seated Calf Raise
2
10 reps
RPE 9.5
12
Single Leg Calf Jumps
2
1 mins
RPE 10
13
Deadlift (Barbell)
2
6 reps
RPE 9
14
Leg Extension ISO
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Squat (Barbell)
2
7 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8.5
4
Leg Press
2
10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Box Jump
2
12 reps
RPE 10
7
Pogo Jump
3
12 reps
RPE 10
8
Trap Bar Jump
3
8 reps
RPE 9.5
9
Leg Extension ISO
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Squat (Barbell)
2
7 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8.5
4
Leg Press
2
10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Box Jump
2
12 reps
RPE 10
7
Pogo Jump
3
12 reps
RPE 10
8
Trap Bar Jump
3
8 reps
RPE 9.5
9
Leg Extension ISO
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Squat (Barbell)
2
7 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8.5
4
Leg Press
2
10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Box Jump
2
12 reps
RPE 10
7
Pogo Jump
3
12 reps
RPE 10
8
Trap Bar Jump
3
8 reps
RPE 9.5
9
Leg Extension ISO
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Squat (Barbell)
2
7 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8.5
4
Leg Press
2
10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Box Jump
2
12 reps
RPE 10
7
Pogo Jump
3
12 reps
RPE 10
8
Trap Bar Jump
3
8 reps
RPE 9.5
9
Leg Extension ISO
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Squat (Barbell)
2
7 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8.5
4
Leg Press
2
10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Box Jump
2
12 reps
RPE 10
7
Pogo Jump
3
12 reps
RPE 10
8
Trap Bar Jump
3
8 reps
RPE 9.5
9
Leg Extension ISO
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Squat (Barbell)
2
7 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8.5
4
Leg Press
2
10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Box Jump
2
12 reps
RPE 10
7
Pogo Jump
3
12 reps
RPE 10
8
Trap Bar Jump
3
8 reps
RPE 9.5
9
Leg Extension ISO
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Squat (Barbell)
2
7 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8.5
4
Leg Press
2
10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Box Jump
2
12 reps
RPE 10
7
Pogo Jump
3
12 reps
RPE 10
8
Trap Bar Jump
3
8 reps
RPE 9.5
9
Leg Extension ISO
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Squat (Barbell)
2
7 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8.5
4
Leg Press
2
10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Box Jump
2
12 reps
RPE 10
7
Pogo Jump
3
12 reps
RPE 10
8
Trap Bar Jump
3
8 reps
RPE 9.5
9
Leg Extension ISO
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Squat (Barbell)
2
7 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8.5
4
Leg Press
2
10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Box Jump
2
12 reps
RPE 10
7
Pogo Jump
3
12 reps
RPE 10
8
Trap Bar Jump
3
8 reps
RPE 9.5
9
Leg Extension ISO
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Squat (Barbell)
2
7 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8.5
4
Leg Press
2
10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Box Jump
2
12 reps
RPE 10
7
Pogo Jump
3
12 reps
RPE 10
8
Trap Bar Jump
3
8 reps
RPE 9.5
9
Leg Extension ISO
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Squat (Barbell)
2
7 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8.5
4
Leg Press
2
10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Box Jump
2
12 reps
RPE 10
7
Pogo Jump
3
12 reps
RPE 10
8
Trap Bar Jump
3
8 reps
RPE 9.5
9
Leg Extension ISO
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Squat (Barbell)
2
7 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8.5
4
Leg Press
2
10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Box Jump
2
12 reps
RPE 10
7
Pogo Jump
3
12 reps
RPE 10
8
Trap Bar Jump
3
8 reps
RPE 9.5
9
Leg Extension ISO
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Squat (Barbell)
2
7 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8.5
4
Leg Press
2
10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Box Jump
2
12 reps
RPE 10
7
Pogo Jump
3
12 reps
RPE 10
8
Trap Bar Jump
3
8 reps
RPE 9.5
9
Leg Extension ISO
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Squat (Barbell)
2
7 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8.5
4
Leg Press
2
10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Box Jump
2
12 reps
RPE 10
7
Pogo Jump
3
12 reps
RPE 10
8
Trap Bar Jump
3
8 reps
RPE 9.5
9
Leg Extension ISO
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Squat (Barbell)
2
7 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8.5
4
Leg Press
2
10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Box Jump
2
12 reps
RPE 10
7
Pogo Jump
3
12 reps
RPE 10
8
Trap Bar Jump
3
8 reps
RPE 9.5
9
Leg Extension ISO
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Squat (Barbell)
2
7 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8.5
4
Leg Press
2
10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Box Jump
2
12 reps
RPE 10
7
Pogo Jump
3
12 reps
RPE 10
8
Trap Bar Jump
3
8 reps
RPE 9.5
9
Leg Extension ISO
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Squat (Barbell)
2
7 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8.5
4
Leg Press
2
10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Box Jump
2
12 reps
RPE 10
7
Pogo Jump
3
12 reps
RPE 10
8
Trap Bar Jump
3
8 reps
RPE 9.5
9
Leg Extension ISO
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Squat (Barbell)
2
7 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8.5
4
Leg Press
2
10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Box Jump
2
12 reps
RPE 10
7
Pogo Jump
3
12 reps
RPE 10
8
Trap Bar Jump
3
8 reps
RPE 9.5
9
Leg Extension ISO
2
1 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
12 reps
RPE 7
2
Decline Sit Up (Bodyweight)
2
6 reps
RPE 10
3
Push Up
3
8 reps
RPE 8
4
Bench Press (Barbell)
1
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Hip Adductor (Machine)
3
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
Barbell Row
2
8 reps
RPE 8.5
9
Box Jump
2
12 reps
RPE 9
10
Trap Bar Jump
2
10 reps
RPE 9
11
Seated Calf Raise
2
10 reps
RPE 9.5
12
Single Leg Calf Jumps
2
1 mins
RPE 10
13
Deadlift (Barbell)
2
6 reps
RPE 9
14
Leg Extension ISO
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
12 reps
RPE 7
2
Decline Sit Up (Bodyweight)
2
6 reps
RPE 10
3
Push Up
3
8 reps
RPE 8
4
Bench Press (Barbell)
1
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Hip Adductor (Machine)
3
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
Barbell Row
2
8 reps
RPE 8.5
9
Box Jump
2
12 reps
RPE 9
10
Trap Bar Jump
2
10 reps
RPE 9
11
Seated Calf Raise
2
10 reps
RPE 9.5
12
Single Leg Calf Jumps
2
1 mins
RPE 10
13
Deadlift (Barbell)
2
6 reps
RPE 9
14
Leg Extension ISO
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
12 reps
RPE 7
2
Decline Sit Up (Bodyweight)
2
6 reps
RPE 10
3
Push Up
3
8 reps
RPE 8
4
Bench Press (Barbell)
1
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Hip Adductor (Machine)
3
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
Barbell Row
2
8 reps
RPE 8.5
9
Box Jump
2
12 reps
RPE 9
10
Trap Bar Jump
2
10 reps
RPE 9
11
Seated Calf Raise
2
10 reps
RPE 9.5
12
Single Leg Calf Jumps
2
1 mins
RPE 10
13
Deadlift (Barbell)
2
6 reps
RPE 9
14
Leg Extension ISO
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
12 reps
RPE 7
2
Decline Sit Up (Bodyweight)
2
6 reps
RPE 10
3
Push Up
3
8 reps
RPE 8
4
Bench Press (Barbell)
1
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Hip Adductor (Machine)
3
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
Barbell Row
2
8 reps
RPE 8.5
9
Box Jump
2
12 reps
RPE 9
10
Trap Bar Jump
2
10 reps
RPE 9
11
Seated Calf Raise
2
10 reps
RPE 9.5
12
Single Leg Calf Jumps
2
1 mins
RPE 10
13
Deadlift (Barbell)
2
6 reps
RPE 9
14
Leg Extension ISO
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
12 reps
RPE 7
2
Decline Sit Up (Bodyweight)
2
6 reps
RPE 10
3
Push Up
3
8 reps
RPE 8
4
Bench Press (Barbell)
1
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Hip Adductor (Machine)
3
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
Barbell Row
2
8 reps
RPE 8.5
9
Box Jump
2
12 reps
RPE 9
10
Trap Bar Jump
2
10 reps
RPE 9
11
Seated Calf Raise
2
10 reps
RPE 9.5
12
Single Leg Calf Jumps
2
1 mins
RPE 10
13
Deadlift (Barbell)
2
6 reps
RPE 9
14
Leg Extension ISO
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
12 reps
RPE 7
2
Decline Sit Up (Bodyweight)
2
6 reps
RPE 10
3
Push Up
3
8 reps
RPE 8
4
Bench Press (Barbell)
1
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Hip Adductor (Machine)
3
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
Barbell Row
2
8 reps
RPE 8.5
9
Box Jump
2
12 reps
RPE 9
10
Trap Bar Jump
2
10 reps
RPE 9
11
Seated Calf Raise
2
10 reps
RPE 9.5
12
Single Leg Calf Jumps
2
1 mins
RPE 10
13
Deadlift (Barbell)
2
6 reps
RPE 9
14
Leg Extension ISO
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
12 reps
RPE 7
2
Decline Sit Up (Bodyweight)
2
6 reps
RPE 10
3
Push Up
3
8 reps
RPE 8
4
Bench Press (Barbell)
1
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Hip Adductor (Machine)
3
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
Barbell Row
2
8 reps
RPE 8.5
9
Box Jump
2
12 reps
RPE 9
10
Trap Bar Jump
2
10 reps
RPE 9
11
Seated Calf Raise
2
10 reps
RPE 9.5
12
Single Leg Calf Jumps
2
1 mins
RPE 10
13
Deadlift (Barbell)
2
6 reps
RPE 9
14
Leg Extension ISO
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
12 reps
RPE 7
2
Decline Sit Up (Bodyweight)
2
6 reps
RPE 10
3
Push Up
3
8 reps
RPE 8
4
Bench Press (Barbell)
1
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Hip Adductor (Machine)
3
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
Barbell Row
2
8 reps
RPE 8.5
9
Box Jump
2
12 reps
RPE 9
10
Trap Bar Jump
2
10 reps
RPE 9
11
Seated Calf Raise
2
10 reps
RPE 9.5
12
Single Leg Calf Jumps
2
1 mins
RPE 10
13
Deadlift (Barbell)
2
6 reps
RPE 9
14
Leg Extension ISO
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
12 reps
RPE 7
2
Decline Sit Up (Bodyweight)
2
6 reps
RPE 10
3
Push Up
3
8 reps
RPE 8
4
Bench Press (Barbell)
1
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Hip Adductor (Machine)
3
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
Barbell Row
2
8 reps
RPE 8.5
9
Box Jump
2
12 reps
RPE 9
10
Trap Bar Jump
2
10 reps
RPE 9
11
Seated Calf Raise
2
10 reps
RPE 9.5
12
Single Leg Calf Jumps
2
1 mins
RPE 10
13
Deadlift (Barbell)
2
6 reps
RPE 9
14
Leg Extension ISO
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
12 reps
RPE 7
2
Decline Sit Up (Bodyweight)
2
6 reps
RPE 10
3
Push Up
3
8 reps
RPE 8
4
Bench Press (Barbell)
1
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Hip Adductor (Machine)
3
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
Barbell Row
2
8 reps
RPE 8.5
9
Box Jump
2
12 reps
RPE 9
10
Trap Bar Jump
2
10 reps
RPE 9
11
Seated Calf Raise
2
10 reps
RPE 9.5
12
Single Leg Calf Jumps
2
1 mins
RPE 10
13
Deadlift (Barbell)
2
6 reps
RPE 9
14
Leg Extension ISO
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
12 reps
RPE 7
2
Decline Sit Up (Bodyweight)
2
6 reps
RPE 10
3
Push Up
3
8 reps
RPE 8
4
Bench Press (Barbell)
1
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Hip Adductor (Machine)
3
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
Barbell Row
2
8 reps
RPE 8.5
9
Box Jump
2
12 reps
RPE 9
10
Trap Bar Jump
2
10 reps
RPE 9
11
Seated Calf Raise
2
10 reps
RPE 9.5
12
Single Leg Calf Jumps
2
1 mins
RPE 10
13
Deadlift (Barbell)
2
6 reps
RPE 9
14
Leg Extension ISO
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
12 reps
RPE 7
2
Decline Sit Up (Bodyweight)
2
6 reps
RPE 10
3
Push Up
3
8 reps
RPE 8
4
Bench Press (Barbell)
1
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Hip Adductor (Machine)
3
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
Barbell Row
2
8 reps
RPE 8.5
9
Box Jump
2
12 reps
RPE 9
10
Trap Bar Jump
2
10 reps
RPE 9
11
Seated Calf Raise
2
10 reps
RPE 9.5
12
Single Leg Calf Jumps
2
1 mins
RPE 10
13
Deadlift (Barbell)
2
6 reps
RPE 9
14
Leg Extension ISO
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
12 reps
RPE 7
2
Decline Sit Up (Bodyweight)
2
6 reps
RPE 10
3
Push Up
3
8 reps
RPE 8
4
Bench Press (Barbell)
1
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Hip Adductor (Machine)
3
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
Barbell Row
2
8 reps
RPE 8.5
9
Box Jump
2
12 reps
RPE 9
10
Trap Bar Jump
2
10 reps
RPE 9
11
Seated Calf Raise
2
10 reps
RPE 9.5
12
Single Leg Calf Jumps
2
1 mins
RPE 10
13
Deadlift (Barbell)
2
6 reps
RPE 9
14
Leg Extension ISO
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
12 reps
RPE 7
2
Decline Sit Up (Bodyweight)
2
6 reps
RPE 10
3
Push Up
3
8 reps
RPE 8
4
Bench Press (Barbell)
1
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Hip Adductor (Machine)
3
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
Barbell Row
2
8 reps
RPE 8.5
9
Box Jump
2
12 reps
RPE 9
10
Trap Bar Jump
2
10 reps
RPE 9
11
Seated Calf Raise
2
10 reps
RPE 9.5
12
Single Leg Calf Jumps
2
1 mins
RPE 10
13
Deadlift (Barbell)
2
6 reps
RPE 9
14
Leg Extension ISO
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
12 reps
RPE 7
2
Decline Sit Up (Bodyweight)
2
6 reps
RPE 10
3
Push Up
3
8 reps
RPE 8
4
Bench Press (Barbell)
1
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Hip Adductor (Machine)
3
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
Barbell Row
2
8 reps
RPE 8.5
9
Box Jump
2
12 reps
RPE 9
10
Trap Bar Jump
2
10 reps
RPE 9
11
Seated Calf Raise
2
10 reps
RPE 9.5
12
Single Leg Calf Jumps
2
1 mins
RPE 10
13
Deadlift (Barbell)
2
6 reps
RPE 9
14
Leg Extension ISO
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
12 reps
RPE 7
2
Decline Sit Up (Bodyweight)
2
6 reps
RPE 10
3
Push Up
3
8 reps
RPE 8
4
Bench Press (Barbell)
1
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Hip Adductor (Machine)
3
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
Barbell Row
2
8 reps
RPE 8.5
9
Box Jump
2
12 reps
RPE 9
10
Trap Bar Jump
2
10 reps
RPE 9
11
Seated Calf Raise
2
10 reps
RPE 9.5
12
Single Leg Calf Jumps
2
1 mins
RPE 10
13
Deadlift (Barbell)
2
6 reps
RPE 9
14
Leg Extension ISO
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
12 reps
RPE 7
2
Decline Sit Up (Bodyweight)
2
6 reps
RPE 10
3
Push Up
3
8 reps
RPE 8
4
Bench Press (Barbell)
1
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Hip Adductor (Machine)
3
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
Barbell Row
2
8 reps
RPE 8.5
9
Box Jump
2
12 reps
RPE 9
10
Trap Bar Jump
2
10 reps
RPE 9
11
Seated Calf Raise
2
10 reps
RPE 9.5
12
Single Leg Calf Jumps
2
1 mins
RPE 10
13
Deadlift (Barbell)
2
6 reps
RPE 9
14
Leg Extension ISO
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
12 reps
RPE 7
2
Decline Sit Up (Bodyweight)
2
6 reps
RPE 10
3
Push Up
3
8 reps
RPE 8
4
Bench Press (Barbell)
1
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8.5
6
Hip Adductor (Machine)
3
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
Barbell Row
2
8 reps
RPE 8.5
9
Box Jump
2
12 reps
RPE 9
10
Trap Bar Jump
2
10 reps
RPE 9
11
Seated Calf Raise
2
10 reps
RPE 9.5
12
Single Leg Calf Jumps
2
1 mins
RPE 10
13
Deadlift (Barbell)
2
6 reps
RPE 9
14
Leg Extension ISO
2
1 mins
RPE 10
Week 1
1 / 18 Weeks
Day 2
1
Sit Up
2 Sets
12 Reps
@7
2
Decline Sit Up (Bodyweight)
2 Sets
6 Reps
@10
3
Push Up
3 Sets
8 Reps
@8
4
Bench Press (Barbell)
1 Set
12 Reps
@8
5A
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
8 Reps
@8.5
@8.5
5B
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@8.5
6
Hip Adductor (Machine)
3 Sets
10 Reps
@8
7
Lat Pulldown
2 Sets
10 Reps
@8
8
Barbell Row
2 Sets
8 Reps
@8.5
9
Box Jump
2 Sets
12 Reps
@9
10
Trap Bar Jump
2 Sets
10 Reps
@9
11
Seated Calf Raise
2 Sets
10 Reps
@9.5
12
Single Leg Calf Jumps
2 Sets
1 mins
@10
13
Deadlift (Barbell)
2 Sets
6 Reps
@9
14
Leg Extension ISO
2 Sets
1 mins
@10
Day 1
1
Leg Extension
3 Sets
10 Reps
@7.5
2
Squat (Barbell)
2 Sets
7 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
@8.5
4
Leg Press
2 Sets
10 Reps
@9
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
6
Box Jump
2 Sets
12 Reps
@10
7
Pogo Jump
3 Sets
12 Reps
@10
8
Trap Bar Jump
3 Sets
8 Reps
@9.5
9
Leg Extension ISO
2 Sets
1 mins
@9.5
Day 3
1
Leg Extension
3 Sets
10 Reps
@7.5
2
Squat (Barbell)
2 Sets
7 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
@8.5
4
Leg Press
2 Sets
10 Reps
@9
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
6
Box Jump
2 Sets
12 Reps
@10
7
Pogo Jump
3 Sets
12 Reps
@10
8
Trap Bar Jump
3 Sets
8 Reps
@9.5
9
Leg Extension ISO
2 Sets
1 mins
@9.5
Day 4
1
Sit Up
2 Sets
12 Reps
@7
2
Decline Sit Up (Bodyweight)
2 Sets
6 Reps
@10
3
Push Up
3 Sets
8 Reps
@8
4
Bench Press (Barbell)
1 Set
12 Reps
@8
5A
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
8 Reps
@8.5
@8.5
5B
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@8.5
6
Hip Adductor (Machine)
3 Sets
10 Reps
@8
7
Lat Pulldown
2 Sets
10 Reps
@8
8
Barbell Row
2 Sets
8 Reps
@8.5
9
Box Jump
2 Sets
12 Reps
@9
10
Trap Bar Jump
2 Sets
10 Reps
@9
11
Seated Calf Raise
2 Sets
10 Reps
@9.5
12
Single Leg Calf Jumps
2 Sets
1 mins
@10
13
Deadlift (Barbell)
2 Sets
6 Reps
@9
14
Leg Extension ISO
2 Sets
1 mins
@10