logo
BoostcampPNG

Athlete Split

by

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
    Jul 07, 2024 07:14
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
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