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Athlete Split

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Program Description

Upper/Lower athletic split developed to gain power, strength, and muscle.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 07, 2024 01:55
  • Last Edited
    Jun 18, 2025 12:18

Summary

Elevate your training with the Athlete Split, a comprehensive 12-week program designed for serious lifters. Committed to four days a week, this split focuses on building strength and muscle through targeted upper and lower body workouts, incorporating supersets and compound lifts like the Bench Press and Squat. Each session is crafted to maximize intensity and efficiency, ensuring you push your limits while developing a balanced physique. Get ready to transform your performance and achieve your athletic goals!
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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
1A
Y Raise
1
10 reps
RPE 9
1B
Around The World
1
10 reps
RPE 9
2
Bench Press (Barbell)
4
2-5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
4
Chest Fly (Machine)
3
8-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Tricep Extension (Cable)
3
8-10 reps
RPE 9
7
Dip (Weighted)
3
AMRAP
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Leg Kicks
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Y Raise
1
10 reps
RPE 9
1B
Around The World
1
10 reps
RPE 9
2
Bench Press (Barbell)
4
2-5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
4
Chest Fly (Machine)
3
8-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Tricep Extension (Cable)
3
8-10 reps
RPE 9
7
Dip (Weighted)
3
AMRAP
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Leg Kicks
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Y Raise
1
10 reps
RPE 9
1B
Around The World
1
10 reps
RPE 9
2
Bench Press (Barbell)
4
2-5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
4
Chest Fly (Machine)
3
8-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Tricep Extension (Cable)
3
8-10 reps
RPE 9
7
Dip (Weighted)
3
AMRAP
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Leg Kicks
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Y Raise
1
10 reps
RPE 9
1B
Around The World
1
10 reps
RPE 9
2
Bench Press (Barbell)
4
2-5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
4
Chest Fly (Machine)
3
8-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Tricep Extension (Cable)
3
8-10 reps
RPE 9
7
Dip (Weighted)
3
AMRAP
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Leg Kicks
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Y Raise
1
10 reps
RPE 9
1B
Around The World
1
10 reps
RPE 9
2
Bench Press (Barbell)
4
2-5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
4
Chest Fly (Machine)
3
8-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Tricep Extension (Cable)
3
8-10 reps
RPE 9
7
Dip (Weighted)
3
AMRAP
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Leg Kicks
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Y Raise
1
10 reps
RPE 9
1B
Around The World
1
10 reps
RPE 9
2
Bench Press (Barbell)
4
2-5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
4
Chest Fly (Machine)
3
8-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Tricep Extension (Cable)
3
8-10 reps
RPE 9
7
Dip (Weighted)
3
AMRAP
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Leg Kicks
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Y Raise
1
10 reps
RPE 9
1B
Around The World
1
10 reps
RPE 9
2
Bench Press (Barbell)
4
2-5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
4
Chest Fly (Machine)
3
8-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Tricep Extension (Cable)
3
8-10 reps
RPE 9
7
Dip (Weighted)
3
AMRAP
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Leg Kicks
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Y Raise
1
10 reps
RPE 9
1B
Around The World
1
10 reps
RPE 9
2
Bench Press (Barbell)
4
2-5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
4
Chest Fly (Machine)
3
8-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Tricep Extension (Cable)
3
8-10 reps
RPE 9
7
Dip (Weighted)
3
AMRAP
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Leg Kicks
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Y Raise
1
10 reps
RPE 9
1B
Around The World
1
10 reps
RPE 9
2
Bench Press (Barbell)
4
2-5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
4
Chest Fly (Machine)
3
8-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Tricep Extension (Cable)
3
8-10 reps
RPE 9
7
Dip (Weighted)
3
AMRAP
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Leg Kicks
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Y Raise
1
10 reps
RPE 9
1B
Around The World
1
10 reps
RPE 9
2
Bench Press (Barbell)
4
2-5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
4
Chest Fly (Machine)
3
8-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Tricep Extension (Cable)
3
8-10 reps
RPE 9
7
Dip (Weighted)
3
AMRAP
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Leg Kicks
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Y Raise
1
10 reps
RPE 9
1B
Around The World
1
10 reps
RPE 9
2
Bench Press (Barbell)
4
2-5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
4
Chest Fly (Machine)
3
8-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Tricep Extension (Cable)
3
8-10 reps
RPE 9
7
Dip (Weighted)
3
AMRAP
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Leg Kicks
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Y Raise
1
10 reps
RPE 9
1B
Around The World
1
10 reps
RPE 9
2
Bench Press (Barbell)
4
2-5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
4
Chest Fly (Machine)
3
8-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Tricep Extension (Cable)
3
8-10 reps
RPE 9
7
Dip (Weighted)
3
AMRAP
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Leg Kicks
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3-6 reps
RPE 9
2
Squat (Barbell)
4
2-5 reps
RPE 9
3
Single Leg Press
3
8-10 reps
RPE 9
4
Hamstring Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 9
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Lunge (Dumbbell)
3
10 reps
RPE 9
7
Box Jump
3
5 reps
RPE 9
8
Lateral Box Jump
3
5 reps
RPE 9
9
Hammer Curl
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3-6 reps
RPE 9
2
Squat (Barbell)
4
2-5 reps
RPE 9
3
Single Leg Press
3
8-10 reps
RPE 9
4
Hamstring Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 9
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Lunge (Dumbbell)
3
10 reps
RPE 9
7
Box Jump
3
5 reps
RPE 9
8
Lateral Box Jump
3
5 reps
RPE 9
9
Hammer Curl
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3-6 reps
RPE 9
2
Squat (Barbell)
4
2-5 reps
RPE 9
3
Single Leg Press
3
8-10 reps
RPE 9
4
Hamstring Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 9
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Lunge (Dumbbell)
3
10 reps
RPE 9
7
Box Jump
3
5 reps
RPE 9
8
Lateral Box Jump
3
5 reps
RPE 9
9
Hammer Curl
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3-6 reps
RPE 9
2
Squat (Barbell)
4
2-5 reps
RPE 9
3
Single Leg Press
3
8-10 reps
RPE 9
4
Hamstring Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 9
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Lunge (Dumbbell)
3
10 reps
RPE 9
7
Box Jump
3
5 reps
RPE 9
8
Lateral Box Jump
3
5 reps
RPE 9
9
Hammer Curl
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3-6 reps
RPE 9
2
Squat (Barbell)
4
2-5 reps
RPE 9
3
Single Leg Press
3
8-10 reps
RPE 9
4
Hamstring Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 9
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Lunge (Dumbbell)
3
10 reps
RPE 9
7
Box Jump
3
5 reps
RPE 9
8
Lateral Box Jump
3
5 reps
RPE 9
9
Hammer Curl
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3-6 reps
RPE 9
2
Squat (Barbell)
4
2-5 reps
RPE 9
3
Single Leg Press
3
8-10 reps
RPE 9
4
Hamstring Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 9
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Lunge (Dumbbell)
3
10 reps
RPE 9
7
Box Jump
3
5 reps
RPE 9
8
Lateral Box Jump
3
5 reps
RPE 9
9
Hammer Curl
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3-6 reps
RPE 9
2
Squat (Barbell)
4
2-5 reps
RPE 9
3
Single Leg Press
3
8-10 reps
RPE 9
4
Hamstring Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 9
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Lunge (Dumbbell)
3
10 reps
RPE 9
7
Box Jump
3
5 reps
RPE 9
8
Lateral Box Jump
3
5 reps
RPE 9
9
Hammer Curl
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3-6 reps
RPE 9
2
Squat (Barbell)
4
2-5 reps
RPE 9
3
Single Leg Press
3
8-10 reps
RPE 9
4
Hamstring Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 9
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Lunge (Dumbbell)
3
10 reps
RPE 9
7
Box Jump
3
5 reps
RPE 9
8
Lateral Box Jump
3
5 reps
RPE 9
9
Hammer Curl
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3-6 reps
RPE 9
2
Squat (Barbell)
4
2-5 reps
RPE 9
3
Single Leg Press
3
8-10 reps
RPE 9
4
Hamstring Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 9
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Lunge (Dumbbell)
3
10 reps
RPE 9
7
Box Jump
3
5 reps
RPE 9
8
Lateral Box Jump
3
5 reps
RPE 9
9
Hammer Curl
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3-6 reps
RPE 9
2
Squat (Barbell)
4
2-5 reps
RPE 9
3
Single Leg Press
3
8-10 reps
RPE 9
4
Hamstring Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 9
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Lunge (Dumbbell)
3
10 reps
RPE 9
7
Box Jump
3
5 reps
RPE 9
8
Lateral Box Jump
3
5 reps
RPE 9
9
Hammer Curl
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3-6 reps
RPE 9
2
Squat (Barbell)
4
2-5 reps
RPE 9
3
Single Leg Press
3
8-10 reps
RPE 9
4
Hamstring Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 9
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Lunge (Dumbbell)
3
10 reps
RPE 9
7
Box Jump
3
5 reps
RPE 9
8
Lateral Box Jump
3
5 reps
RPE 9
9
Hammer Curl
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3-6 reps
RPE 9
2
Squat (Barbell)
4
2-5 reps
RPE 9
3
Single Leg Press
3
8-10 reps
RPE 9
4
Hamstring Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 9
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Lunge (Dumbbell)
3
10 reps
RPE 9
7
Box Jump
3
5 reps
RPE 9
8
Lateral Box Jump
3
5 reps
RPE 9
9
Hammer Curl
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Around The World
1
10 reps
RPE 9
1B
Y Raise
1
10 reps
RPE 9
2
Bench Press (Barbell)
4
2-5 reps
RPE 9
3
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
4
Rear Delt Fly (Machine)
3
8-10 reps
RPE 9
5
Power Shrug
3
10-20 reps
RPE 9
6
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
7A
Plyo Push Ups
3
10 reps
RPE 10
7B
Farmer's Walk (Weighted)
3
AMRAP
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Plank
2
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Around The World
1
10 reps
RPE 9
1B
Y Raise
1
10 reps
RPE 9
2
Bench Press (Barbell)
4
2-5 reps
RPE 9
3
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
4
Rear Delt Fly (Machine)
3
8-10 reps
RPE 9
5
Power Shrug
3
10-20 reps
RPE 9
6
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
7A
Plyo Push Ups
3
10 reps
RPE 10
7B
Farmer's Walk (Weighted)
3
AMRAP
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Plank
2
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Around The World
1
10 reps
RPE 9
1B
Y Raise
1
10 reps
RPE 9
2
Bench Press (Barbell)
4
2-5 reps
RPE 9
3
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
4
Rear Delt Fly (Machine)
3
8-10 reps
RPE 9
5
Power Shrug
3
10-20 reps
RPE 9
6
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
7A
Plyo Push Ups
3
10 reps
RPE 10
7B
Farmer's Walk (Weighted)
3
AMRAP
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Plank
2
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Around The World
1
10 reps
RPE 9
1B
Y Raise
1
10 reps
RPE 9
2
Bench Press (Barbell)
4
2-5 reps
RPE 9
3
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
4
Rear Delt Fly (Machine)
3
8-10 reps
RPE 9
5
Power Shrug
3
10-20 reps
RPE 9
6
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
7A
Plyo Push Ups
3
10 reps
RPE 10
7B
Farmer's Walk (Weighted)
3
AMRAP
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Plank
2
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Around The World
1
10 reps
RPE 9
1B
Y Raise
1
10 reps
RPE 9
2
Bench Press (Barbell)
4
2-5 reps
RPE 9
3
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
4
Rear Delt Fly (Machine)
3
8-10 reps
RPE 9
5
Power Shrug
3
10-20 reps
RPE 9
6
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
7A
Plyo Push Ups
3
10 reps
RPE 10
7B
Farmer's Walk (Weighted)
3
AMRAP
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Plank
2
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Around The World
1
10 reps
RPE 9
1B
Y Raise
1
10 reps
RPE 9
2
Bench Press (Barbell)
4
2-5 reps
RPE 9
3
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
4
Rear Delt Fly (Machine)
3
8-10 reps
RPE 9
5
Power Shrug
3
10-20 reps
RPE 9
6
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
7A
Plyo Push Ups
3
10 reps
RPE 10
7B
Farmer's Walk (Weighted)
3
AMRAP
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Plank
2
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Around The World
1
10 reps
RPE 9
1B
Y Raise
1
10 reps
RPE 9
2
Bench Press (Barbell)
4
2-5 reps
RPE 9
3
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
4
Rear Delt Fly (Machine)
3
8-10 reps
RPE 9
5
Power Shrug
3
10-20 reps
RPE 9
6
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
7A
Plyo Push Ups
3
10 reps
RPE 10
7B
Farmer's Walk (Weighted)
3
AMRAP
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Plank
2
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Around The World
1
10 reps
RPE 9
1B
Y Raise
1
10 reps
RPE 9
2
Bench Press (Barbell)
4
2-5 reps
RPE 9
3
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
4
Rear Delt Fly (Machine)
3
8-10 reps
RPE 9
5
Power Shrug
3
10-20 reps
RPE 9
6
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
7A
Plyo Push Ups
3
10 reps
RPE 10
7B
Farmer's Walk (Weighted)
3
AMRAP
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Plank
2
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Around The World
1
10 reps
RPE 9
1B
Y Raise
1
10 reps
RPE 9
2
Bench Press (Barbell)
4
2-5 reps
RPE 9
3
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
4
Rear Delt Fly (Machine)
3
8-10 reps
RPE 9
5
Power Shrug
3
10-20 reps
RPE 9
6
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
7A
Plyo Push Ups
3
10 reps
RPE 10
7B
Farmer's Walk (Weighted)
3
AMRAP
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Plank
2
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Around The World
1
10 reps
RPE 9
1B
Y Raise
1
10 reps
RPE 9
2
Bench Press (Barbell)
4
2-5 reps
RPE 9
3
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
4
Rear Delt Fly (Machine)
3
8-10 reps
RPE 9
5
Power Shrug
3
10-20 reps
RPE 9
6
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
7A
Plyo Push Ups
3
10 reps
RPE 10
7B
Farmer's Walk (Weighted)
3
AMRAP
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Plank
2
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Around The World
1
10 reps
RPE 9
1B
Y Raise
1
10 reps
RPE 9
2
Bench Press (Barbell)
4
2-5 reps
RPE 9
3
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
4
Rear Delt Fly (Machine)
3
8-10 reps
RPE 9
5
Power Shrug
3
10-20 reps
RPE 9
6
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
7A
Plyo Push Ups
3
10 reps
RPE 10
7B
Farmer's Walk (Weighted)
3
AMRAP
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Plank
2
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Around The World
1
10 reps
RPE 9
1B
Y Raise
1
10 reps
RPE 9
2
Bench Press (Barbell)
4
2-5 reps
RPE 9
3
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
4
Rear Delt Fly (Machine)
3
8-10 reps
RPE 9
5
Power Shrug
3
10-20 reps
RPE 9
6
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
7A
Plyo Push Ups
3
10 reps
RPE 10
7B
Farmer's Walk (Weighted)
3
AMRAP
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Plank
2
1-2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3-6 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
5-8 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Standing Calf Raise
4
8-10 reps
RPE 9
5
Hip Band Stretch
3
AMRAP
RPE 10
6
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
7
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
9
Medicine Ball Floor Throw And Hip Toss
3
10 reps
RPE 9
10
Vertical Jump
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3-6 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
5-8 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Standing Calf Raise
4
8-10 reps
RPE 9
5
Hip Band Stretch
3
AMRAP
RPE 10
6
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
7
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
9
Medicine Ball Floor Throw And Hip Toss
3
10 reps
RPE 9
10
Vertical Jump
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3-6 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
5-8 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Standing Calf Raise
4
8-10 reps
RPE 9
5
Hip Band Stretch
3
AMRAP
RPE 10
6
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
7
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
9
Medicine Ball Floor Throw And Hip Toss
3
10 reps
RPE 9
10
Vertical Jump
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3-6 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
5-8 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Standing Calf Raise
4
8-10 reps
RPE 9
5
Hip Band Stretch
3
AMRAP
RPE 10
6
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
7
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
9
Medicine Ball Floor Throw And Hip Toss
3
10 reps
RPE 9
10
Vertical Jump
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3-6 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
5-8 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Standing Calf Raise
4
8-10 reps
RPE 9
5
Hip Band Stretch
3
AMRAP
RPE 10
6
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
7
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
9
Medicine Ball Floor Throw And Hip Toss
3
10 reps
RPE 9
10
Vertical Jump
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3-6 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
5-8 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Standing Calf Raise
4
8-10 reps
RPE 9
5
Hip Band Stretch
3
AMRAP
RPE 10
6
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
7
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
9
Medicine Ball Floor Throw And Hip Toss
3
10 reps
RPE 9
10
Vertical Jump
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3-6 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
5-8 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Standing Calf Raise
4
8-10 reps
RPE 9
5
Hip Band Stretch
3
AMRAP
RPE 10
6
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
7
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
9
Medicine Ball Floor Throw And Hip Toss
3
10 reps
RPE 9
10
Vertical Jump
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3-6 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
5-8 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Standing Calf Raise
4
8-10 reps
RPE 9
5
Hip Band Stretch
3
AMRAP
RPE 10
6
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
7
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
9
Medicine Ball Floor Throw And Hip Toss
3
10 reps
RPE 9
10
Vertical Jump
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3-6 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
5-8 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Standing Calf Raise
4
8-10 reps
RPE 9
5
Hip Band Stretch
3
AMRAP
RPE 10
6
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
7
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
9
Medicine Ball Floor Throw And Hip Toss
3
10 reps
RPE 9
10
Vertical Jump
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3-6 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
5-8 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Standing Calf Raise
4
8-10 reps
RPE 9
5
Hip Band Stretch
3
AMRAP
RPE 10
6
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
7
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
9
Medicine Ball Floor Throw And Hip Toss
3
10 reps
RPE 9
10
Vertical Jump
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3-6 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
5-8 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Standing Calf Raise
4
8-10 reps
RPE 9
5
Hip Band Stretch
3
AMRAP
RPE 10
6
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
7
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
9
Medicine Ball Floor Throw And Hip Toss
3
10 reps
RPE 9
10
Vertical Jump
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3-6 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
5-8 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Standing Calf Raise
4
8-10 reps
RPE 9
5
Hip Band Stretch
3
AMRAP
RPE 10
6
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
7
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
9
Medicine Ball Floor Throw And Hip Toss
3
10 reps
RPE 9
10
Vertical Jump
3
5 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Y Raise
1 Set
10 Reps
@9
1B
Around The World
1 Set
10 Reps
@9
2
Bench Press (Barbell)
4 Sets
2-5 Reps
@9
3
Incline Bench Press (Dumbbell)
4 Sets
5-8 Reps
@9
4
Chest Fly (Machine)
3 Sets
8-10 Reps
@9
5
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
6
Tricep Extension (Cable)
3 Sets
8-10 Reps
@9
7
Dip (Weighted)
3 Sets
AMRAP
@10
8
Ab Wheel
3 Sets
10 Reps
@10
9
Leg Kicks
3 Sets
15 Reps
@10
Day 2
1
Power Clean
3 Sets
3-6 Reps
@9
2
Squat (Barbell)
4 Sets
2-5 Reps
@9
3
Single Leg Press
3 Sets
8-10 Reps
@9
4
Hamstring Curl
2 Sets
2 Sets
10-12 Reps
10-100 Reps
@9
@9
5
Seated Row (Cable)
3 Sets
8-10 Reps
@9
6
Lunge (Dumbbell)
3 Sets
10 Reps
@9
7
Box Jump
3 Sets
5 Reps
@9
8
Lateral Box Jump
3 Sets
5 Reps
@9
9
Hammer Curl
3 Sets
8-10 Reps
@9
Day 3
1A
Around The World
1 Set
10 Reps
@9
1B
Y Raise
1 Set
10 Reps
@9
2
Bench Press (Barbell)
4 Sets
2-5 Reps
@9
3
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
@9
4
Rear Delt Fly (Machine)
3 Sets
8-10 Reps
@9
5
Power Shrug
3 Sets
10-20 Reps
@9
6
Skull Crusher (Dumbbell)
3 Sets
8-10 Reps
@9
7A
Plyo Push Ups
3 Sets
10 Reps
@10
7B
Farmer's Walk (Weighted)
3 Sets
AMRAP
@10
8
Ab Wheel
3 Sets
10 Reps
@10
9
Plank
2 Sets
1-2 mins
@10
Day 4
1
Hang Clean
3 Sets
3-6 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
4 Sets
5-8 Reps
@9
3
Leg Extension
3 Sets
10-12 Reps
@9
4
Standing Calf Raise
4 Sets
8-10 Reps
@9
5
Hip Band Stretch
3 Sets
AMRAP
@10
6
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
@9
7
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@10
8
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@9
9
Medicine Ball Floor Throw And Hip Toss
3 Sets
10 Reps
@9
10
Vertical Jump
3 Sets
5 Reps
@10