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The Determined Athlete

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2 athletes joined

Program Description

PHUL, but revised with a few tweaks and additions for athletes. This program is based loosely on PHUL.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 09, 2024 05:31
  • Last Edited
    Jun 18, 2025 08:22

Summary

Unlock your potential with **The Determined Athlete**, a comprehensive 12-week strength training program designed for dedicated lifters. Committing to four days a week, you'll tackle a mix of compound and isolation exercises, including barbell bench presses and power cleans, to build muscle and enhance your overall athleticism. Each session is strategically crafted to push your limits while ensuring adequate recovery, so you can consistently progress and achieve your fitness goals. Gear up for a transformative journey that will redefine your strength and endurance!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Lat Pulldown
3
8-10 reps
RPE 9
5
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
8
Dip (Bodyweight)
3
AMRAP
RPE 10
9
V-Up
3
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Lat Pulldown
3
8-10 reps
RPE 9
5
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
8
Dip (Bodyweight)
3
AMRAP
RPE 10
9
V-Up
3
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Lat Pulldown
3
8-10 reps
RPE 9
5
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
8
Dip (Bodyweight)
3
AMRAP
RPE 10
9
V-Up
3
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Lat Pulldown
3
8-10 reps
RPE 9
5
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
8
Dip (Bodyweight)
3
AMRAP
RPE 10
9
V-Up
3
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Lat Pulldown
3
8-10 reps
RPE 9
5
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
8
Dip (Bodyweight)
3
AMRAP
RPE 10
9
V-Up
3
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
3-5 reps
RPE 8
3
Overhead Press (Barbell)
3
3-5 reps
RPE 8
4
Lat Pulldown
3
5-8 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
5-8 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 8
7
Skull Crusher (Dumbbell)
3
5-8 reps
RPE 8
8
Dip (Bodyweight)
3
3-5 reps
RPE 8
9
V-Up
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Lat Pulldown
3
8-10 reps
RPE 9
5
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
8
Dip (Bodyweight)
3
AMRAP
RPE 10
9
V-Up
3
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Lat Pulldown
3
8-10 reps
RPE 9
5
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
8
Dip (Bodyweight)
3
AMRAP
RPE 10
9
V-Up
3
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Lat Pulldown
3
8-10 reps
RPE 9
5
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
8
Dip (Bodyweight)
3
AMRAP
RPE 10
9
V-Up
3
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Lat Pulldown
3
8-10 reps
RPE 9
5
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
8
Dip (Bodyweight)
3
AMRAP
RPE 10
9
V-Up
3
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Lat Pulldown
3
8-10 reps
RPE 9
5
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
8
Dip (Bodyweight)
3
AMRAP
RPE 10
9
V-Up
3
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Lat Pulldown
3
8-10 reps
RPE 9
5
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
8
Dip (Bodyweight)
3
AMRAP
RPE 10
9
V-Up
3
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
RPE 9
2
Squat (Barbell)
4
3-5 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Sled Push
3
5 reps
RPE 10
7
Broad Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
RPE 9
2
Squat (Barbell)
4
3-5 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Sled Push
3
5 reps
RPE 10
7
Broad Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
RPE 9
2
Squat (Barbell)
4
3-5 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Sled Push
3
5 reps
RPE 10
7
Broad Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
RPE 9
2
Squat (Barbell)
4
3-5 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Sled Push
3
5 reps
RPE 10
7
Broad Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
RPE 9
2
Squat (Barbell)
4
3-5 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Sled Push
3
5 reps
RPE 10
7
Broad Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3-5 reps
RPE 8
2
Squat (Barbell)
3
3-5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
3-5 reps
RPE 8
4
Lying Leg Curl
2
2
10-12 reps
10-15 reps
RPE 8
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-15 reps
RPE 8
RPE 10
6
Sled Push
3
5 reps
RPE 8
7
Broad Jump
3
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
RPE 9
2
Squat (Barbell)
4
3-5 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Sled Push
3
5 reps
RPE 10
7
Broad Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
RPE 9
2
Squat (Barbell)
4
3-5 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Sled Push
3
5 reps
RPE 10
7
Broad Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
RPE 9
2
Squat (Barbell)
4
3-5 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Sled Push
3
5 reps
RPE 10
7
Broad Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
RPE 9
2
Squat (Barbell)
4
3-5 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Sled Push
3
5 reps
RPE 10
7
Broad Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
RPE 9
2
Squat (Barbell)
4
3-5 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Sled Push
3
5 reps
RPE 10
7
Broad Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
RPE 9
2
Squat (Barbell)
4
3-5 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Sled Push
3
5 reps
RPE 10
7
Broad Jump
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Barbell)
4
3-5 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Barbell)
4
3-5 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Barbell)
4
3-5 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Barbell)
4
3-5 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Barbell)
4
3-5 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-6 reps
RPE 8
2
Bench Press (Barbell)
3
3-5 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
5
Seated Row (Cable)
3
5-8 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
5-8 reps
RPE 8
7
Tricep Extension (Cable)
3
5-8 reps
RPE 8
8
Ab Wheel
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Barbell)
4
3-5 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Barbell)
4
3-5 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Barbell)
4
3-5 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Barbell)
4
3-5 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Barbell)
4
3-5 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Barbell)
4
3-5 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3-5 reps
RPE 9
2
Front Squat (Barbell)
4
5-8 reps
RPE 9
3
Single Leg Press
3
8-10 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
5 reps
RPE 10
7
Bunny Hops
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3-5 reps
RPE 9
2
Front Squat (Barbell)
4
5-8 reps
RPE 9
3
Single Leg Press
3
8-10 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
5 reps
RPE 10
7
Bunny Hops
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3-5 reps
RPE 9
2
Front Squat (Barbell)
4
5-8 reps
RPE 9
3
Single Leg Press
3
8-10 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
5 reps
RPE 10
7
Bunny Hops
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3-5 reps
RPE 9
2
Front Squat (Barbell)
4
5-8 reps
RPE 9
3
Single Leg Press
3
8-10 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
5 reps
RPE 10
7
Bunny Hops
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3-5 reps
RPE 9
2
Front Squat (Barbell)
4
5-8 reps
RPE 9
3
Single Leg Press
3
8-10 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
5 reps
RPE 10
7
Bunny Hops
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3-5 reps
RPE 8
2
Front Squat (Barbell)
3
3-5 reps
RPE 8
3
Single Leg Press
3
5-8 reps
RPE 8
4
Lying Leg Curl
2
2
10-12 reps
10-15 reps
RPE 8
RPE 8
5
Standing Calf Raise
2
2
10-12 reps
10-15 reps
RPE 8
RPE 8
6
Box Jump
3
5 reps
RPE 8
7
Bunny Hops
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3-5 reps
RPE 9
2
Front Squat (Barbell)
4
5-8 reps
RPE 9
3
Single Leg Press
3
8-10 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
5 reps
RPE 10
7
Bunny Hops
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3-5 reps
RPE 9
2
Front Squat (Barbell)
4
5-8 reps
RPE 9
3
Single Leg Press
3
8-10 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
5 reps
RPE 10
7
Bunny Hops
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3-5 reps
RPE 9
2
Front Squat (Barbell)
4
5-8 reps
RPE 9
3
Single Leg Press
3
8-10 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
5 reps
RPE 10
7
Bunny Hops
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3-5 reps
RPE 9
2
Front Squat (Barbell)
4
5-8 reps
RPE 9
3
Single Leg Press
3
8-10 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
5 reps
RPE 10
7
Bunny Hops
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3-5 reps
RPE 9
2
Front Squat (Barbell)
4
5-8 reps
RPE 9
3
Single Leg Press
3
8-10 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
5 reps
RPE 10
7
Bunny Hops
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3-5 reps
RPE 9
2
Front Squat (Barbell)
4
5-8 reps
RPE 9
3
Single Leg Press
3
8-10 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
5 reps
RPE 10
7
Bunny Hops
3
15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
5-8 Reps
@9
3
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
4
Lat Pulldown
3 Sets
8-10 Reps
@9
5
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
@9
6
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@9
7
Skull Crusher (Dumbbell)
3 Sets
8-10 Reps
@9
8
Dip (Bodyweight)
3 Sets
AMRAP
@10
9
V-Up
3 Sets
25 Reps
@10
Day 2
1
Power Clean
4 Sets
3-5 Reps
@9
2
Squat (Barbell)
4 Sets
3-5 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
5-8 Reps
@9
4
Lying Leg Curl
2 Sets
2 Sets
10-12 Reps
10-100 Reps
@9
@10
5
Standing Calf Raise
2 Sets
2 Sets
10-12 Reps
10-100 Reps
@9
@10
6
Sled Push
3 Sets
5 Reps
@10
7
Broad Jump
3 Sets
5 Reps
@10
Day 3
1
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
@9
2
Bench Press (Barbell)
4 Sets
3-5 Reps
@9
3
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@9
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
5
Seated Row (Cable)
3 Sets
8-10 Reps
@9
6
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@9
7
Tricep Extension (Cable)
4 Sets
8-10 Reps
@9
8
Ab Wheel
4 Sets
15 Reps
@9
Day 4
1
Hang Clean
4 Sets
3-5 Reps
@9
2
Front Squat (Barbell)
4 Sets
5-8 Reps
@9
3
Single Leg Press
3 Sets
8-10 Reps
@9
4
Lying Leg Curl
2 Sets
2 Sets
10-12 Reps
10-100 Reps
@9
@10
5
Standing Calf Raise
2 Sets
2 Sets
10-12 Reps
10-100 Reps
@9
@10
6
Box Jump
3 Sets
5 Reps
@10
7
Bunny Hops
3 Sets
15 Reps
@10