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BoostcampPNG

Getting ready to stay ready (1)

by Christopher T.

Program Description

This structure blends Tony Holler’s sprint work for speed and explosiveness with Dan John’s Easy Strength for long-term strength development. It’s designed to keep you fresh, fast, and strong over the course of 8 weeks.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 11, 2024 06:54
  • Last Edited
    Dec 14, 2024 10:10

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Abs
17.9%
Quadriceps
16.9%
Other
15.6%
Glutes
11.4%
Hamstrings
6.2%
Upper Back
5.3%
Lats
5.3%
Lower Back
4.5%
Chest
4.5%
Front Delts
4.2%
Triceps
3.3%
Forearms
1.8%
Calves
1%
Biceps
0.9%
Middle Delts
0.7%
Adductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Pogo Jump
2
-
3
Hands on Hips Countermovement Jump
1
-
4
Pogo Hop
1
-
5
Jog
1
-
6
Run
1
-
7
Sprint
1
-
8
Sprint
4
1 reps
RPE 7
9A
Bulgarian Split Squat (Barbell)
2
5 reps
RPE 8
9B
Split Squat Jump
2
5 reps
RPE 8
10A
Trapbar High Pull
2
5 reps
RPE 8
10B
Forward Jump
2
5 reps
RPE 8
11A
Behind-the-Neck Push Press
2
5 reps
RPE 8
11B
Med Ball Slam
2
5 reps
RPE 8
12A
Landmine Twist
2
5 reps
RPE 8
12B
Lateral Med Ball Throw
2
5 reps
RPE 8
13
V-Up
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Pogo Jump
1
-
3
Hands on Hips Countermovement Jump
1
-
4
Pogo Hop
1
-
5
Jog
1
-
6
Run
1
-
7
Sprint
1
-
8
Sprint
4
1 reps
RPE 7
9A
Bulgarian Split Squat (Barbell)
2
5 reps
RPE 8
9B
Split Squat Jump
2
5 reps
RPE 8
10A
Trapbar High Pull
2
5 reps
RPE 8
10B
Forward Jump
2
5 reps
RPE 8
11A
Behind-the-Neck Push Press
2
5 reps
RPE 8
11B
Med Ball Slam
2
5 reps
RPE 8
12A
Landmine Twist
2
5 reps
RPE 8
12B
Lateral Med Ball Throw
2
5 reps
RPE 8
13
V-Up
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Pogo Jump
1
-
3
Hands on Hips Countermovement Jump
1
-
4
Pogo Hop
1
-
5
Jog
1
-
6
Run
1
-
7
Sprint
1
-
8
Sprint
4
1 reps
RPE 7
9A
Bulgarian Split Squat (Barbell)
2
5 reps
RPE 8
9B
Split Squat Jump
2
5 reps
RPE 8
10A
Trapbar High Pull
2
5 reps
RPE 8
10B
Forward Jump
2
5 reps
RPE 8
11A
Behind-the-Neck Push Press
2
5 reps
RPE 8
11B
Med Ball Slam
2
5 reps
RPE 8
12A
Landmine Twist
2
5 reps
RPE 8
12B
Lateral Med Ball Throw
2
5 reps
RPE 8
13
V-Up
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Pogo Jump
1
-
3
Hands on Hips Countermovement Jump
1
-
4
Pogo Hop
1
-
5
Jog
1
-
6
Run
1
-
7
Sprint
1
-
8
Sprint
4
1 reps
RPE 7
9A
Bulgarian Split Squat (Barbell)
2
5 reps
RPE 8
9B
Split Squat Jump
2
5 reps
RPE 8
10A
Trapbar High Pull
2
5 reps
RPE 8
10B
Forward Jump
2
5 reps
RPE 8
11A
Behind-the-Neck Push Press
2
5 reps
RPE 8
11B
Med Ball Slam
2
5 reps
RPE 8
12A
Landmine Twist
2
5 reps
RPE 8
12B
Lateral Med Ball Throw
2
5 reps
RPE 8
13
V-Up
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Pogo Jump
1
-
3
Hands on Hips Countermovement Jump
1
-
4
Pogo Hop
1
-
5
Jog
1
-
6
Run
1
-
7
Sprint
1
-
8
Sprint
4
1 reps
RPE 7
9A
Bulgarian Split Squat (Barbell)
2
5 reps
RPE 8
9B
Split Squat Jump
2
5 reps
RPE 8
10A
Trapbar High Pull
2
5 reps
RPE 8
10B
Forward Jump
2
5 reps
RPE 8
11A
Behind-the-Neck Push Press
2
5 reps
RPE 8
11B
Med Ball Slam
2
5 reps
RPE 8
12A
Landmine Twist
2
5 reps
RPE 8
12B
Lateral Med Ball Throw
2
5 reps
RPE 8
13
V-Up
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Pogo Jump
1
-
3
Hands on Hips Countermovement Jump
1
-
4
Pogo Hop
1
-
5
Jog
1
-
6
Run
1
-
7
Sprint
1
-
8
Sprint
4
1 reps
RPE 7
9A
Bulgarian Split Squat (Barbell)
2
5 reps
RPE 8
9B
Split Squat Jump
2
5 reps
RPE 8
10A
Trapbar High Pull
2
5 reps
RPE 8
10B
Forward Jump
2
5 reps
RPE 8
11A
Behind-the-Neck Push Press
2
5 reps
RPE 8
11B
Med Ball Slam
2
5 reps
RPE 8
12A
Landmine Twist
2
5 reps
RPE 8
12B
Lateral Med Ball Throw
2
5 reps
RPE 8
13
V-Up
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Pogo Jump
1
-
3
Hands on Hips Countermovement Jump
1
-
4
Pogo Hop
1
-
5
Jog
1
-
6
Run
1
-
7
Sprint
1
-
8
Sprint
4
1 reps
RPE 7
9A
Bulgarian Split Squat (Barbell)
2
5 reps
RPE 8
9B
Split Squat Jump
2
5 reps
RPE 8
10A
Trapbar High Pull
2
5 reps
RPE 8
10B
Forward Jump
2
5 reps
RPE 8
11A
Behind-the-Neck Push Press
2
5 reps
RPE 8
11B
Med Ball Slam
2
5 reps
RPE 8
12A
Landmine Twist
2
5 reps
RPE 8
12B
Lateral Med Ball Throw
2
5 reps
RPE 8
13
V-Up
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Pogo Jump
1
-
3
Hands on Hips Countermovement Jump
1
-
4
Pogo Hop
1
-
5
Jog
1
-
6
Run
1
-
7
Sprint
1
-
8
Sprint
4
1 reps
RPE 7
9A
Bulgarian Split Squat (Barbell)
2
5 reps
RPE 8
9B
Split Squat Jump
2
5 reps
RPE 8
10A
Trapbar High Pull
2
5 reps
RPE 8
10B
Forward Jump
2
5 reps
RPE 8
11A
Behind-the-Neck Push Press
2
5 reps
RPE 8
11B
Med Ball Slam
2
5 reps
RPE 8
12A
Landmine Twist
2
5 reps
RPE 8
12B
Lateral Med Ball Throw
2
5 reps
RPE 8
13
V-Up
1
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Pogo Jump
1
-
3
Hands on Hips Countermovement Jump
1
-
4
Pogo Hop
1
-
5
Jog
1
-
6
Run
1
-
7
Sprint
1
-
8
Sprint
4
1 reps
RPE 7
9
Front Squat (Paused)
2
5 reps
RPE 7
10
Deadlift (Barbell)
2
5 reps
RPE 7
11
Bench Press (Barbell)
2
5 reps
RPE 7
12
Chin-Up (Assisted)
2
5 reps
RPE 7
13
Landmine Twist
2
6 reps
RPE 7
14
Suitcase Carry
2
-1 mins
RPE 6-7
15
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Pogo Jump
1
-
3
Hands on Hips Countermovement Jump
1
-
4
Pogo Hop
1
-
5
Jog
1
-
6
Run
1
-
7
Sprint
1
-
8
Sprint
4
1 reps
RPE 7
9
Front Squat (Paused)
2
5 reps
RPE 7
10
Deadlift (Barbell)
2
5 reps
RPE 7
11
Bench Press (Barbell)
2
5 reps
RPE 7
12
Chin-Up (Assisted)
2
5 reps
RPE 7
13
Landmine Twist
2
6 reps
RPE 7
14
Suitcase Carry
2
-1 mins
RPE 6-7
15
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Pogo Jump
1
-
3
Hands on Hips Countermovement Jump
1
-
4
Pogo Hop
1
-
5
Jog
1
-
6
Run
1
-
7
Sprint
1
-
8
Sprint
4
1 reps
RPE 7
9
Front Squat (Paused)
2
5 reps
RPE 7
10
Deadlift (Barbell)
2
5 reps
RPE 7
11
Bench Press (Barbell)
2
5 reps
RPE 7
12
Chin-Up (Assisted)
2
5 reps
RPE 7
13
Landmine Twist
2
6 reps
RPE 7
14
Suitcase Carry
2
-1 mins
RPE 6-7
15
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Pogo Jump
1
-
3
Hands on Hips Countermovement Jump
1
-
4
Pogo Hop
1
-
5
Jog
1
-
6
Run
1
-
7
Sprint
1
-
8
Sprint
4
1 reps
RPE 7
9
Front Squat (Paused)
2
5 reps
RPE 7
10
Deadlift (Barbell)
2
5 reps
RPE 7
11
Bench Press (Barbell)
2
5 reps
RPE 7
12
Chin-Up (Assisted)
2
5 reps
RPE 7
13
Landmine Twist
2
6 reps
RPE 7
14
Suitcase Carry
2
-1 mins
RPE 6-7
15
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Pogo Jump
1
-
3
Hands on Hips Countermovement Jump
1
-
4
Pogo Hop
1
-
5
Jog
1
-
6
Run
1
-
7
Sprint
1
-
8
Sprint
4
1 reps
RPE 7
9
Front Squat (Paused)
2
5 reps
RPE 7
10
Deadlift (Barbell)
2
5 reps
RPE 7
11
Bench Press (Barbell)
2
5 reps
RPE 7
12
Chin-Up (Assisted)
2
5 reps
RPE 7
13
Landmine Twist
2
6 reps
RPE 7
14
Suitcase Carry
2
-1 mins
RPE 6-7
15
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Pogo Jump
1
-
3
Hands on Hips Countermovement Jump
1
-
4
Pogo Hop
1
-
5
Jog
1
-
6
Run
1
-
7
Sprint
1
-
8
Sprint
4
1 reps
RPE 7
9
Front Squat (Paused)
2
5 reps
RPE 7
10
Deadlift (Barbell)
2
5 reps
RPE 7
11
Bench Press (Barbell)
2
5 reps
RPE 7
12
Chin-Up (Assisted)
2
5 reps
RPE 7
13
Landmine Twist
2
6 reps
RPE 7
14
Suitcase Carry
2
-1 mins
RPE 6-7
15
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Pogo Jump
1
-
3
Hands on Hips Countermovement Jump
1
-
4
Pogo Hop
1
-
5
Jog
1
-
6
Run
1
-
7
Sprint
1
-
8
Sprint
4
1 reps
RPE 7
9
Front Squat (Paused)
2
5 reps
RPE 7
10
Deadlift (Barbell)
2
5 reps
RPE 7
11
Bench Press (Barbell)
2
5 reps
RPE 7
12
Chin-Up (Assisted)
2
5 reps
RPE 7
13
Landmine Twist
2
6 reps
RPE 7
14
Suitcase Carry
2
-1 mins
RPE 6-7
15
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Pogo Jump
1
-
3
Hands on Hips Countermovement Jump
1
-
4
Pogo Hop
1
-
5
Jog
1
-
6
Run
1
-
7
Sprint
1
-
8
Sprint
4
1 reps
RPE 7
9
Front Squat (Paused)
2
5 reps
RPE 7
10
Deadlift (Barbell)
2
5 reps
RPE 7
11
Bench Press (Barbell)
2
5 reps
RPE 7
12
Chin-Up (Assisted)
2
5 reps
RPE 7
13
Landmine Twist
2
6 reps
RPE 7
14
Suitcase Carry
2
-1 mins
RPE 6-7
15
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
5 reps
RPE 7
2
Deadlift (Barbell)
2
5 reps
RPE 7
3
Bench Press (Barbell)
2
5 reps
RPE 7
4
Chin-Up (Assisted)
2
5 reps
RPE 7
5
Landmine Twist
2
6 reps
RPE 7
6
Suitcase Carry
2
-1 mins
RPE 6-7
7
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 7
8
Yoga
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
5 reps
RPE 7
2
Deadlift (Barbell)
2
5 reps
RPE 7
3
Bench Press (Barbell)
2
5 reps
RPE 7
4
Chin-Up (Assisted)
2
5 reps
RPE 7
5
Landmine Twist
2
6 reps
RPE 7
6
Suitcase Carry
2
-1 mins
RPE 6-7
7
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 7
8
Yoga
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
5 reps
RPE 7
2
Deadlift (Barbell)
2
5 reps
RPE 7
3
Bench Press (Barbell)
2
5 reps
RPE 7
4
Chin-Up (Assisted)
2
5 reps
RPE 7
5
Landmine Twist
2
6 reps
RPE 7
6
Suitcase Carry
2
-1 mins
RPE 6-7
7
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 7
8
Yoga
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
5 reps
RPE 7
2
Deadlift (Barbell)
2
5 reps
RPE 7
3
Bench Press (Barbell)
2
5 reps
RPE 7
4
Chin-Up (Assisted)
2
5 reps
RPE 7
5
Landmine Twist
2
6 reps
RPE 7
6
Suitcase Carry
2
-1 mins
RPE 6-7
7
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 7
8
Yoga
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
5 reps
RPE 7
2
Deadlift (Barbell)
2
5 reps
RPE 7
3
Bench Press (Barbell)
2
5 reps
RPE 7
4
Chin-Up (Assisted)
2
5 reps
RPE 7
5
Landmine Twist
2
6 reps
RPE 7
6
Suitcase Carry
2
-1 mins
RPE 6-7
7
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 7
8
Yoga
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
5 reps
RPE 7
2
Deadlift (Barbell)
2
5 reps
RPE 7
3
Bench Press (Barbell)
2
5 reps
RPE 7
4
Chin-Up (Assisted)
2
5 reps
RPE 7
5
Landmine Twist
2
6 reps
RPE 7
6
Suitcase Carry
2
-1 mins
RPE 6-7
7
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 7
8
Yoga
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
5 reps
RPE 7
2
Deadlift (Barbell)
2
5 reps
RPE 7
3
Bench Press (Barbell)
2
5 reps
RPE 7
4
Chin-Up (Assisted)
2
5 reps
RPE 7
5
Landmine Twist
2
6 reps
RPE 7
6
Suitcase Carry
2
-1 mins
RPE 6-7
7
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 7
8
Yoga
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
5 reps
RPE 7
2
Deadlift (Barbell)
2
5 reps
RPE 7
3
Bench Press (Barbell)
2
5 reps
RPE 7
4
Chin-Up (Assisted)
2
5 reps
RPE 7
5
Landmine Twist
2
6 reps
RPE 7
6
Suitcase Carry
2
-1 mins
RPE 6-7
7
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 7
8
Yoga
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Pogo Jump
1
-
3
Hands on Hips Countermovement Jump
1
-
4
Pogo Hop
1
-
5
Jog
1
-
6
Run
1
-
7
Sprint
1
-
8
Sprint
6
1 reps
RPE 7
9
Front Squat (Paused)
2
5 reps
RPE 7
10
Deadlift (Barbell)
2
5 reps
RPE 7
11
Bench Press (Barbell)
2
5 reps
RPE 7
12
Chin-Up (Assisted)
2
5 reps
RPE 7
13
Landmine Twist
2
6 reps
RPE 7
14
Suitcase Carry
2
-1 mins
RPE 6-7
15
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Pogo Jump
1
-
3
Hands on Hips Countermovement Jump
1
-
4
Pogo Hop
1
-
5
Jog
1
-
6
Run
1
-
7
Sprint
1
-
8
Sprint
6
1 reps
RPE 7
9
Front Squat (Paused)
2
5 reps
RPE 7
10
Deadlift (Barbell)
2
5 reps
RPE 7
11
Bench Press (Barbell)
2
5 reps
RPE 7
12
Chin-Up (Assisted)
2
5 reps
RPE 7
13
Landmine Twist
2
6 reps
RPE 7
14
Suitcase Carry
2
-1 mins
RPE 6-7
15
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Pogo Jump
1
-
3
Hands on Hips Countermovement Jump
1
-
4
Pogo Hop
1
-
5
Jog
1
-
6
Run
1
-
7
Sprint
1
-
8
Sprint
6
1 reps
RPE 7
9
Front Squat (Paused)
2
5 reps
RPE 7
10
Deadlift (Barbell)
2
5 reps
RPE 7
11
Bench Press (Barbell)
2
5 reps
RPE 7
12
Chin-Up (Assisted)
2
5 reps
RPE 7
13
Landmine Twist
2
6 reps
RPE 7
14
Suitcase Carry
2
-1 mins
RPE 6-7
15
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Pogo Jump
1
-
3
Hands on Hips Countermovement Jump
1
-
4
Pogo Hop
1
-
5
Jog
1
-
6
Run
1
-
7
Sprint
1
-
8
Sprint
6
1 reps
RPE 7
9
Front Squat (Paused)
2
5 reps
RPE 7
10
Deadlift (Barbell)
2
5 reps
RPE 7
11
Bench Press (Barbell)
2
5 reps
RPE 7
12
Chin-Up (Assisted)
2
5 reps
RPE 7
13
Landmine Twist
2
6 reps
RPE 7
14
Suitcase Carry
2
-1 mins
RPE 6-7
15
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Pogo Jump
1
-
3
Hands on Hips Countermovement Jump
1
-
4
Pogo Hop
1
-
5
Jog
1
-
6
Run
1
-
7
Sprint
1
-
8
Sprint
6
1 reps
RPE 7
9
Front Squat (Paused)
2
5 reps
RPE 7
10
Deadlift (Barbell)
2
5 reps
RPE 7
11
Bench Press (Barbell)
2
5 reps
RPE 7
12
Chin-Up (Assisted)
2
5 reps
RPE 7
13
Landmine Twist
2
6 reps
RPE 7
14
Suitcase Carry
2
-1 mins
RPE 6-7
15
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Pogo Jump
1
-
3
Hands on Hips Countermovement Jump
1
-
4
Pogo Hop
1
-
5
Jog
1
-
6
Run
1
-
7
Sprint
1
-
8
Sprint
6
1 reps
RPE 7
9
Front Squat (Paused)
2
5 reps
RPE 7
10
Deadlift (Barbell)
2
5 reps
RPE 7
11
Bench Press (Barbell)
2
5 reps
RPE 7
12
Chin-Up (Assisted)
2
5 reps
RPE 7
13
Landmine Twist
2
6 reps
RPE 7
14
Suitcase Carry
2
-1 mins
RPE 6-7
15
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Pogo Jump
1
-
3
Hands on Hips Countermovement Jump
1
-
4
Pogo Hop
1
-
5
Jog
1
-
6
Run
1
-
7
Sprint
1
-
8
Sprint
6
1 reps
RPE 7
9
Front Squat (Paused)
2
5 reps
RPE 7
10
Deadlift (Barbell)
2
5 reps
RPE 7
11
Bench Press (Barbell)
2
5 reps
RPE 7
12
Chin-Up (Assisted)
2
5 reps
RPE 7
13
Landmine Twist
2
6 reps
RPE 7
14
Suitcase Carry
2
-1 mins
RPE 6-7
15
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Pogo Jump
1
-
3
Hands on Hips Countermovement Jump
1
-
4
Pogo Hop
1
-
5
Jog
1
-
6
Run
1
-
7
Sprint
1
-
8
Sprint
6
1 reps
RPE 7
9
Front Squat (Paused)
2
5 reps
RPE 7
10
Deadlift (Barbell)
2
5 reps
RPE 7
11
Bench Press (Barbell)
2
5 reps
RPE 7
12
Chin-Up (Assisted)
2
5 reps
RPE 7
13
Landmine Twist
2
6 reps
RPE 7
14
Suitcase Carry
2
-1 mins
RPE 6-7
15
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
5 reps
RPE 7
2
Deadlift (Barbell)
2
5 reps
RPE 7
3
Bench Press (Barbell)
2
5 reps
RPE 7
4
Chin-Up (Assisted)
2
5 reps
RPE 7
5
Landmine Twist
2
6 reps
RPE 7
6
Suitcase Carry
2
-1 mins
RPE 6-7
7
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 7
8
Yoga
1
30 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
5 reps
RPE 7
2
Deadlift (Barbell)
2
5 reps
RPE 7
3
Bench Press (Barbell)
2
5 reps
RPE 7
4
Chin-Up (Assisted)
2
5 reps
RPE 7
5
Landmine Twist
2
6 reps
RPE 7
6
Suitcase Carry
2
-1 mins
RPE 6-7
7
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 7
8
Yoga
1
30 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
5 reps
RPE 7
2
Deadlift (Barbell)
2
5 reps
RPE 7
3
Bench Press (Barbell)
2
5 reps
RPE 7
4
Chin-Up (Assisted)
2
5 reps
RPE 7
5
Landmine Twist
2
6 reps
RPE 7
6
Suitcase Carry
2
-1 mins
RPE 6-7
7
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 7
8
Yoga
1
30 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
5 reps
RPE 7
2
Deadlift (Barbell)
2
5 reps
RPE 7
3
Bench Press (Barbell)
2
5 reps
RPE 7
4
Chin-Up (Assisted)
2
5 reps
RPE 7
5
Landmine Twist
2
6 reps
RPE 7
6
Suitcase Carry
2
-1 mins
RPE 6-7
7
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 7
8
Yoga
1
30 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
5 reps
RPE 7
2
Deadlift (Barbell)
2
5 reps
RPE 7
3
Bench Press (Barbell)
2
5 reps
RPE 7
4
Chin-Up (Assisted)
2
5 reps
RPE 7
5
Landmine Twist
2
6 reps
RPE 7
6
Suitcase Carry
2
-1 mins
RPE 6-7
7
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 7
8
Yoga
1
30 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
5 reps
RPE 7
2
Deadlift (Barbell)
2
5 reps
RPE 7
3
Bench Press (Barbell)
2
5 reps
RPE 7
4
Chin-Up (Assisted)
2
5 reps
RPE 7
5
Landmine Twist
2
6 reps
RPE 7
6
Suitcase Carry
2
-1 mins
RPE 6-7
7
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 7
8
Yoga
1
30 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
5 reps
RPE 7
2
Deadlift (Barbell)
2
5 reps
RPE 7
3
Bench Press (Barbell)
2
5 reps
RPE 7
4
Chin-Up (Assisted)
2
5 reps
RPE 7
5
Landmine Twist
2
6 reps
RPE 7
6
Suitcase Carry
2
-1 mins
RPE 6-7
7
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 7
8
Yoga
1
30 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
5 reps
RPE 7
2
Deadlift (Barbell)
2
5 reps
RPE 7
3
Bench Press (Barbell)
2
5 reps
RPE 7
4
Chin-Up (Assisted)
2
5 reps
RPE 7
5
Landmine Twist
2
6 reps
RPE 7
6
Suitcase Carry
2
-1 mins
RPE 6-7
7
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 7
8
Yoga
1
30 mins
RPE 6.5
Week 1
1 / 8 Weeks
Day 4
1
Walk
1 Set
-
2
Pogo Jump
1 Set
-
3
Hands on Hips Countermovement Jump
1 Set
-
4
Pogo Hop
1 Set
-
5
Jog
1 Set
-
6
Run
1 Set
-
7
Sprint
1 Set
-
8
Sprint
6 Sets
1 Reps
@7
9
Front Squat (Paused)
2 Sets
5 Reps
@7
10
Deadlift (Barbell)
2 Sets
5 Reps
@7
11
Bench Press (Barbell)
2 Sets
5 Reps
@7
12
Chin-Up (Assisted)
2 Sets
5 Reps
@7
13
Landmine Twist
2 Sets
6 Reps
@7
14
Suitcase Carry
2 Sets
-1 mins
@6-7
15
Reverse Abs Crunch (Bodyweight)
2 Sets
20 Reps
@7
Day 2
1
Walk
1 Set
-
2
Pogo Jump
1 Set
-
3
Hands on Hips Countermovement Jump
1 Set
-
4
Pogo Hop
1 Set
-
5
Jog
1 Set
-
6
Run
1 Set
-
7
Sprint
1 Set
-
8
Sprint
4 Sets
1 Reps
@7
9
Front Squat (Paused)
2 Sets
5 Reps
@7
10
Deadlift (Barbell)
2 Sets
5 Reps
@7
11
Bench Press (Barbell)
2 Sets
5 Reps
@7
12
Chin-Up (Assisted)
2 Sets
5 Reps
@7
13
Landmine Twist
2 Sets
6 Reps
@7
14
Suitcase Carry
2 Sets
-1 mins
@6-7
15
Reverse Abs Crunch (Bodyweight)
2 Sets
20 Reps
@7
Day 3
1
Front Squat (Paused)
2 Sets
5 Reps
@7
2
Deadlift (Barbell)
2 Sets
5 Reps
@7
3
Bench Press (Barbell)
2 Sets
5 Reps
@7
4
Chin-Up (Assisted)
2 Sets
5 Reps
@7
5
Landmine Twist
2 Sets
6 Reps
@7
6
Suitcase Carry
2 Sets
-1 mins
@6-7
7
Reverse Abs Crunch (Bodyweight)
2 Sets
20 Reps
@7
8
Yoga
1 Set
30 mins
@6.5
Day 5
1
Front Squat (Paused)
2 Sets
5 Reps
@7
2
Deadlift (Barbell)
2 Sets
5 Reps
@7
3
Bench Press (Barbell)
2 Sets
5 Reps
@7
4
Chin-Up (Assisted)
2 Sets
5 Reps
@7
5
Landmine Twist
2 Sets
6 Reps
@7
6
Suitcase Carry
2 Sets
-1 mins
@6-7
7
Reverse Abs Crunch (Bodyweight)
2 Sets
20 Reps
@7
8
Yoga
1 Set
30 mins
@6.5
Day 1
1
Walk
1 Set
-
2
Pogo Jump
2 Sets
-
3
Hands on Hips Countermovement Jump
1 Set
-
4
Pogo Hop
1 Set
-
5
Jog
1 Set
-
6
Run
1 Set
-
7
Sprint
1 Set
-
8
Sprint
4 Sets
1 Reps
@7
9A
Bulgarian Split Squat (Barbell)
2 Sets
5 Reps
@8
9B
Split Squat Jump
2 Sets
5 Reps
@8
10A
Trapbar High Pull
2 Sets
5 Reps
@8
10B
Forward Jump
2 Sets
5 Reps
@8
11A
Behind-the-Neck Push Press
2 Sets
5 Reps
@8
11B
Med Ball Slam
2 Sets
5 Reps
@8
12A
Landmine Twist
2 Sets
5 Reps
@8
12B
Lateral Med Ball Throw
2 Sets
5 Reps
@8
13
V-Up
1 Set
25 Reps
-