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Toji Fushiguro top workout

by Iker Soto Picón

Program Description

This program is designed to transform your body into a powerhouse of strength and athleticism while building lean, sculpted muscle. Inspired by Toji Fushiguro from Jujutsu Kaisen, it focuses on explosive power, high-intensity training, and functional movements. Whether you're looking to increase athletic performance or achieve an aesthetic, muscular physique, this workout combines bodybuilding principles with athletic drills that improve agility, speed, and strength. Get ready to build the kind of physique that blends power, endurance, and muscle definition—just like your favorite anime character. 🧠 How to Approach This Routine This program blends athletic training with classic bodybuilding, which means your mindset and execution should reflect both explosive intent and controlled precision. Here's how to approach each aspect of the routine: ✅ 1. Train with Intention, Not Ego Focus on form first, especially with compound lifts and athletic movements. Explosive exercises (jumps, cleans, snatches) should be done with max effort and full recovery between sets. You’re training for power, not fatigue. Bodybuilding movements (like curls, presses, flys) should be done with control and tension, maximizing the mind-muscle connection. 🔁 2. Follow the Weekly Flow You’ll be training 5 days per week with Wednesdays and Sundays as your recovery days. These are perfect for: Low-intensity cardio (20–30 min walks, incline treadmill, cycling) Mobility work or yoga Breath work or recovery sessions if needed 🔼 3. Progressive Overload is Key Every 1–2 weeks, aim to: Increase weights slightly (2.5–5 lbs is enough for most lifts) Add an extra rep to a set Reduce rest times slightly for more intensity If you're stalling or overly fatigued, keep the weight the same but focus on cleaner reps or slower eccentrics. 🔄 4. Use RPE (Rate of Perceived Exertion) Wisely This program uses RPE cues to help guide your effort: RPE 6–7: You should have 3–4 reps left in the tank. Use this for warm-up sets or technical lifts (like cleans or snatches). RPE 8: This means you’re working hard but cleanly—1–2 reps left in the tank. RPE 9–10: Only used for bodyweight AMRAPs or final sets of accessories (like push-ups or lateral raises). ⚙️ 5. Warm-Up Before Every Workout A proper warm-up primes your CNS and reduces injury risk: 5–10 minutes of light cardio Mobility work (hips, ankles, shoulders) Ramp-up sets of your first compound lift On athletic-focused days, include dynamic drills: high knees, butt kicks, A-skips, and light bounding. 🧱 6. Customize Based on Your Equipment If you don't have access to: Barbells: Substitute with dumbbells or kettlebells. Machines: Use resistance bands or bodyweight alternatives. Cable stations: Use dumbbells or suspension trainers (TRX) to mimic

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 09, 2025 03:23
  • Last Edited
    Apr 10, 2025 05:08
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 reps
-
1B
Vertical Jump
2
6 reps
-
2
Squat (Barbell)
4
8 reps
RPE 7
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7
4
Pull-Up (Bodyweight)
3
8 reps
RPE 7
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 6
6
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 reps
-
1B
Vertical Jump
2
6 reps
-
2
Squat (Barbell)
4
8 reps
RPE 7
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7
4
Pull-Up (Bodyweight)
3
8 reps
RPE 7
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 6
6
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 reps
-
1B
Vertical Jump
2
6 reps
-
2
Squat (Barbell)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
6
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 reps
-
1B
Vertical Jump
2
6 reps
-
2
Squat (Barbell)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
6
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 reps
-
1B
Vertical Jump
2
6 reps
-
2
Squat (Barbell)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
6
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 reps
-
1B
Vertical Jump
2
6 reps
-
2
Squat (Barbell)
4
8 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 reps
-
1B
Vertical Jump
2
6 reps
-
2
Squat (Barbell)
4
8 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 reps
-
1B
Vertical Jump
2
6 reps
-
2
Squat (Barbell)
4
8 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Box Jump
3
10 reps
-
1B
Box Jump
3
10 reps
-
2
Power Clean
4
4 reps
RPE 6
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Kettlebell Gorilla Row
3
16 reps
RPE 6
6
Lateral Raise (Cable)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Box Jump
3
10 reps
-
1B
Box Jump
3
10 reps
-
2
Power Clean
4
4 reps
RPE 6
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Kettlebell Gorilla Row
3
16 reps
RPE 6
6
Lateral Raise (Cable)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Box Jump
3
10 reps
-
1B
Box Jump
3
10 reps
-
2
Power Clean
4
4 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Kettlebell Gorilla Row
3
16 reps
RPE 7
6
Lateral Raise (Cable)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Box Jump
3
10 reps
-
1B
Box Jump
3
10 reps
-
2
Power Clean
4
4 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Kettlebell Gorilla Row
3
16 reps
RPE 7
6
Lateral Raise (Cable)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Box Jump
3
10 reps
-
1B
Box Jump
3
10 reps
-
2
Power Clean
4
4 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Kettlebell Gorilla Row
3
16 reps
RPE 7
6
Lateral Raise (Cable)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Box Jump
3
10 reps
-
1B
Box Jump
3
10 reps
-
2
Power Clean
4
4 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
5
Kettlebell Gorilla Row
3
16 reps
RPE 8
6
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Box Jump
3
10 reps
-
1B
Box Jump
3
10 reps
-
2
Power Clean
4
4 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
5
Kettlebell Gorilla Row
3
16 reps
RPE 8
6
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Box Jump
3
10 reps
-
1B
Box Jump
3
10 reps
-
2
Power Clean
4
4 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
5
Kettlebell Gorilla Row
3
16 reps
RPE 8
6
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
2
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
2
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
2
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
2
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
2
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
2
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
2
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
2
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 6
2
Squat (Barbell)
4
8 reps
RPE 7.5
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Leg Extension
3
20 reps
RPE 7.5
5
Standing Calf Raise
3
20 reps
RPE 6
6
Plank
3
60 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 6
2
Squat (Barbell)
4
8 reps
RPE 7.5
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Leg Extension
3
20 reps
RPE 7.5
5
Standing Calf Raise
3
20 reps
RPE 6
6
Plank
3
60 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 7
2
Squat (Barbell)
4
8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Leg Extension
3
20 reps
RPE 9
5
Standing Calf Raise
3
20 reps
RPE 6
6
Plank
3
60 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 7
2
Squat (Barbell)
4
8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Leg Extension
3
20 reps
RPE 9
5
Standing Calf Raise
3
20 reps
RPE 6
6
Plank
3
60 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 7
2
Squat (Barbell)
4
8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Leg Extension
3
20 reps
RPE 9
5
Standing Calf Raise
3
20 reps
RPE 6
6
Plank
3
60 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 7.5
2
Squat (Barbell)
4
8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Leg Extension
3
20 reps
RPE 9
5
Standing Calf Raise
3
20 reps
RPE 6.5
6
Plank
3
60 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 7.5
2
Squat (Barbell)
4
8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Leg Extension
3
20 reps
RPE 9
5
Standing Calf Raise
3
20 reps
RPE 6.5
6
Plank
3
60 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 7.5
2
Squat (Barbell)
4
8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Leg Extension
3
20 reps
RPE 9
5
Standing Calf Raise
3
20 reps
RPE 6.5
6
Plank
3
60 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 reps
-
1B
Lateral Jump
2
12 reps
-
2
Landmine Push Press
3
8 reps
RPE 6
3
Single Arm Kettlebell Swing
3
12 reps
RPE 6
4
Snatch (Dumbbell)
3
6 reps
RPE 7
5
Cable Oblique Twist
3
20 reps
RPE 6.5
6
Kettlebell Swing
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 reps
-
1B
Lateral Jump
2
12 reps
-
2
Landmine Push Press
3
8 reps
RPE 6
3
Single Arm Kettlebell Swing
3
12 reps
RPE 6
4
Snatch (Dumbbell)
3
6 reps
RPE 7
5
Cable Oblique Twist
3
20 reps
RPE 6.5
6
Kettlebell Swing
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 reps
-
1B
Lateral Jump
2
12 reps
-
2
Landmine Push Press
3
8 reps
RPE 6
3
Single Arm Kettlebell Swing
3
12 reps
RPE 6
4
Snatch (Dumbbell)
3
6 reps
RPE 7
5
Cable Oblique Twist
3
20 reps
RPE 6.5
6
Kettlebell Swing
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 reps
-
1B
Lateral Jump
2
12 reps
-
2
Landmine Push Press
3
8 reps
RPE 6
3
Single Arm Kettlebell Swing
3
12 reps
RPE 6
4
Snatch (Dumbbell)
3
6 reps
RPE 7
5
Cable Oblique Twist
3
20 reps
RPE 6.5
6
Kettlebell Swing
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 reps
-
1B
Lateral Jump
2
12 reps
-
2
Landmine Push Press
3
8 reps
RPE 6
3
Single Arm Kettlebell Swing
3
12 reps
RPE 6
4
Snatch (Dumbbell)
3
6 reps
RPE 7
5
Cable Oblique Twist
3
20 reps
RPE 6.5
6
Kettlebell Swing
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 reps
-
1B
Lateral Jump
2
12 reps
-
2
Landmine Push Press
3
8 reps
RPE 6
3
Single Arm Kettlebell Swing
3
12 reps
RPE 6
4
Snatch (Dumbbell)
3
6 reps
RPE 7
5
Cable Oblique Twist
3
20 reps
RPE 6.5
6
Kettlebell Swing
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 reps
-
1B
Lateral Jump
2
12 reps
-
2
Landmine Push Press
3
8 reps
RPE 6
3
Single Arm Kettlebell Swing
3
12 reps
RPE 6
4
Snatch (Dumbbell)
3
6 reps
RPE 7
5
Cable Oblique Twist
3
20 reps
RPE 6.5
6
Kettlebell Swing
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pogo Jump
2
30 reps
-
1B
Lateral Jump
2
12 reps
-
2
Landmine Push Press
3
8 reps
RPE 6
3
Single Arm Kettlebell Swing
3
12 reps
RPE 6
4
Snatch (Dumbbell)
3
6 reps
RPE 7
5
Cable Oblique Twist
3
20 reps
RPE 6.5
6
Kettlebell Swing
3
15 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 7
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Chest Fly (Dumbbell)
3
12 reps
RPE 7
4
Upright Row (Barbell)
3
12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
12 reps
RPE 7
6
Skull Crusher (Dumbbell)
3
12 reps
RPE 7
7
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 7
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Chest Fly (Dumbbell)
3
12 reps
RPE 7
4
Upright Row (Barbell)
3
12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
12 reps
RPE 7
6
Skull Crusher (Dumbbell)
3
12 reps
RPE 7
7
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 8
3
Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Upright Row (Barbell)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 8
3
Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Upright Row (Barbell)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 8
3
Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Upright Row (Barbell)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Upright Row (Barbell)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Upright Row (Barbell)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Upright Row (Barbell)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
2
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
2
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
2
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
2
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
2
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
2
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
2
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
-
2
Stretching
1
-
Week 1
1 / 8 Weeks
Day 1
1A
Pogo Jump
2 Sets
30 Reps
-
1B
Vertical Jump
2 Sets
6 Reps
-
2
Squat (Barbell)
4 Sets
8 Reps
@7
3
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
@7
4
Pull-Up (Bodyweight)
3 Sets
8 Reps
@7
5
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@6
6
Hanging Leg Raise
3 Sets
12 Reps
-
Day 2
1A
Lateral Box Jump
3 Sets
10 Reps
-
1B
Box Jump
3 Sets
10 Reps
-
2
Power Clean
4 Sets
4 Reps
@6
3
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@7
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
5
Kettlebell Gorilla Row
3 Sets
16 Reps
@6
6
Lateral Raise (Cable)
3 Sets
15 Reps
@6
Day 3
1
Light Jog
1 Set
-
2
Stretching
1 Set
-
Day 4
1
Hamstring Curl
3 Sets
12 Reps
@6
2
Squat (Barbell)
4 Sets
8 Reps
@7.5
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7
4
Leg Extension
3 Sets
20 Reps
@7.5
5
Standing Calf Raise
3 Sets
20 Reps
@6
6
Plank
3 Sets
60 secs
-
Day 5
1A
Pogo Jump
2 Sets
30 Reps
-
1B
Lateral Jump
2 Sets
12 Reps
-
2
Landmine Push Press
3 Sets
8 Reps
@6
3
Single Arm Kettlebell Swing
3 Sets
12 Reps
@6
4
Snatch (Dumbbell)
3 Sets
6 Reps
@7
5
Cable Oblique Twist
3 Sets
20 Reps
@6.5
6
Kettlebell Swing
3 Sets
15 Reps
@6
Day 6
1
Overhead Press (Barbell)
3 Sets
8 Reps
@7
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@7
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
@7
4
Upright Row (Barbell)
3 Sets
12 Reps
@7
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@7
6
Skull Crusher (Dumbbell)
3 Sets
12 Reps
@7
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7.5
Day 7
1
Light Jog
1 Set
-
2
Stretching
1 Set
-