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BoostcampPNG

Shredded Athlete Program 4x lifts

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1 athletes joined

Program Description

To get faster, stronger and bigger 

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 28, 2025 04:22
  • Last Edited
    Nov 13, 2025 04:52

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
Glutes
10.7%
Quadriceps
10.4%
Upper Back
9.1%
Other
9.1%
Hamstrings
8.7%
Front Delts
8%
Triceps
6.9%
Lats
6.5%
Chest
6.5%
Middle Delts
4.7%
Lower Back
4.2%
Biceps
4%
Abs
2.5%
Rear Delts
2.5%
Forearms
1.8%
Olympic
1.8%
Adductors
1.2%
Calves
1.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Flow
1
5 reps
-
2
SL Plate Hop
3
12 reps
-
3
Seated Rocker Box Jumps
3
5 reps
-
4
Banded Broad Jump
3
4 reps
-
5A
Box Jump
4
4 reps
-
5B
Zercher Squat (Barbell)
2
2
6 reps
4 reps
-
-
6A
Romanian Deadlift (Barbell)
3
4-8 reps
-
6B
Leg Curl
3
4-8 reps
-
6C
Glute Bridge (Dumbbell)
3
4-8 reps
-
7A
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
7B
Leg Extension
3
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Flow
1
5 reps
-
2
SL Plate Hop
3
12 reps
-
3
Seated Rocker Box Jumps
3
5 reps
-
4
Banded Broad Jump
3
4 reps
-
5A
Box Jump
4
4 reps
-
5B
Zercher Squat (Barbell)
2
2
6 reps
4 reps
-
-
6A
Romanian Deadlift (Barbell)
3
4-8 reps
-
6B
Leg Curl
3
4-8 reps
-
6C
Glute Bridge (Dumbbell)
3
4-8 reps
-
7A
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
7B
Leg Extension
3
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Flow
1
5 reps
-
2
SL Plate Hop
3
12 reps
-
3
Seated Rocker Box Jumps
3
5 reps
-
4
Banded Broad Jump
3
4 reps
-
5A
Box Jump
4
4 reps
-
5B
Zercher Squat (Barbell)
2
2
6 reps
4 reps
-
-
6A
Romanian Deadlift (Barbell)
3
4-8 reps
-
6B
Leg Curl
3
4-8 reps
-
6C
Glute Bridge (Dumbbell)
3
4-8 reps
-
7A
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
7B
Leg Extension
3
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Flow
1
5 reps
-
2
SL Plate Hop
3
12 reps
-
3
Seated Rocker Box Jumps
3
5 reps
-
4
Banded Broad Jump
3
4 reps
-
5A
Box Jump
4
4 reps
-
5B
Zercher Squat (Barbell)
2
2
6 reps
4 reps
-
-
6A
Romanian Deadlift (Barbell)
3
4-8 reps
-
6B
Leg Curl
3
4-8 reps
-
6C
Glute Bridge (Dumbbell)
3
4-8 reps
-
7A
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
7B
Leg Extension
3
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Flow
1
5 reps
-
2
SL Plate Hop
3
12 reps
-
3
Seated Rocker Box Jumps
3
5 reps
-
4
Banded Broad Jump
3
4 reps
-
5A
Box Jump
4
4 reps
-
5B
Zercher Squat (Barbell)
2
2
6 reps
4 reps
-
-
6A
Romanian Deadlift (Barbell)
3
4-8 reps
-
6B
Leg Curl
3
4-8 reps
-
6C
Glute Bridge (Dumbbell)
3
4-8 reps
-
7A
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
7B
Leg Extension
3
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Flow
1
5 reps
-
2
SL Plate Hop
3
12 reps
-
3
Seated Rocker Box Jumps
3
5 reps
-
4
Banded Broad Jump
3
4 reps
-
5A
Box Jump
4
4 reps
-
5B
Zercher Squat (Barbell)
2
2
6 reps
4 reps
-
-
6A
Romanian Deadlift (Barbell)
3
4-8 reps
-
6B
Leg Curl
3
4-8 reps
-
6C
Glute Bridge (Dumbbell)
3
4-8 reps
-
7A
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
7B
Leg Extension
3
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Flow
1
5 reps
-
2
SL Plate Hop
3
12 reps
-
3
Seated Rocker Box Jumps
3
5 reps
-
4
Banded Broad Jump
3
4 reps
-
5A
Box Jump
4
4 reps
-
5B
Zercher Squat (Barbell)
2
2
6 reps
4 reps
-
-
6A
Romanian Deadlift (Barbell)
3
4-8 reps
-
6B
Leg Curl
3
4-8 reps
-
6C
Glute Bridge (Dumbbell)
3
4-8 reps
-
7A
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
7B
Leg Extension
3
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Flow
1
5 reps
-
2
SL Plate Hop
3
12 reps
-
3
Seated Rocker Box Jumps
3
5 reps
-
4
Banded Broad Jump
3
4 reps
-
5A
Box Jump
4
4 reps
-
5B
Zercher Squat (Barbell)
2
2
6 reps
4 reps
-
-
6A
Romanian Deadlift (Barbell)
3
4-8 reps
-
6B
Leg Curl
3
4-8 reps
-
6C
Glute Bridge (Dumbbell)
3
4-8 reps
-
7A
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
7B
Leg Extension
3
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Flow
1
5 reps
-
2
SL Plate Hop
3
12 reps
-
3
Seated Rocker Box Jumps
3
5 reps
-
4
Banded Broad Jump
3
4 reps
-
5A
Box Jump
4
4 reps
-
5B
Zercher Squat (Barbell)
2
2
6 reps
4 reps
-
-
6A
Romanian Deadlift (Barbell)
3
4-8 reps
-
6B
Leg Curl
3
4-8 reps
-
6C
Glute Bridge (Dumbbell)
3
4-8 reps
-
7A
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
7B
Leg Extension
3
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Flow
1
5 reps
-
2
SL Plate Hop
3
12 reps
-
3
Seated Rocker Box Jumps
3
5 reps
-
4
Banded Broad Jump
3
4 reps
-
5A
Box Jump
4
4 reps
-
5B
Zercher Squat (Barbell)
2
2
6 reps
4 reps
-
-
6A
Romanian Deadlift (Barbell)
3
4-8 reps
-
6B
Leg Curl
3
4-8 reps
-
6C
Glute Bridge (Dumbbell)
3
4-8 reps
-
7A
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
7B
Leg Extension
3
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Y-T-W + Press
2
8 reps
-
1B
DB Shoulder External Rotation + Manual Resistance
2
10 reps
-
1C
Elevated Full R.O.M. Push Up
2
10 reps
-
2A
Banded Medball Rotations
2
5 reps
-
2B
Rotational Shot Put Throw
2
5 reps
-
3A
Bench Press (Barbell)
3
4-8 reps
-
3B
Seated Row (Cable)
3
4-8 reps
-
4A
Dip (Weighted)
3
4-8 reps
-
4B
Chest Fly (Cable)
3
4-8 reps
-
5A
Lat Pulldown
3
4-8 reps
-
5B
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Y-T-W + Press
2
8 reps
-
1B
DB Shoulder External Rotation + Manual Resistance
2
10 reps
-
1C
Elevated Full R.O.M. Push Up
2
10 reps
-
2A
Banded Medball Rotations
2
5 reps
-
2B
Rotational Shot Put Throw
2
5 reps
-
3A
Bench Press (Barbell)
3
4-8 reps
-
3B
Seated Row (Cable)
3
4-8 reps
-
4A
Dip (Weighted)
3
4-8 reps
-
4B
Chest Fly (Cable)
3
4-8 reps
-
5A
Lat Pulldown
3
4-8 reps
-
5B
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Y-T-W + Press
2
8 reps
-
1B
DB Shoulder External Rotation + Manual Resistance
2
10 reps
-
1C
Elevated Full R.O.M. Push Up
2
10 reps
-
2A
Banded Medball Rotations
2
5 reps
-
2B
Rotational Shot Put Throw
2
5 reps
-
3A
Bench Press (Barbell)
3
4-8 reps
-
3B
Seated Row (Cable)
3
4-8 reps
-
4A
Dip (Weighted)
3
4-8 reps
-
4B
Chest Fly (Cable)
3
4-8 reps
-
5A
Lat Pulldown
3
4-8 reps
-
5B
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Y-T-W + Press
2
8 reps
-
1B
DB Shoulder External Rotation + Manual Resistance
2
10 reps
-
1C
Elevated Full R.O.M. Push Up
2
10 reps
-
2A
Banded Medball Rotations
2
5 reps
-
2B
Rotational Shot Put Throw
2
5 reps
-
3A
Bench Press (Barbell)
3
4-8 reps
-
3B
Seated Row (Cable)
3
4-8 reps
-
4A
Dip (Weighted)
3
4-8 reps
-
4B
Chest Fly (Cable)
3
4-8 reps
-
5A
Lat Pulldown
3
4-8 reps
-
5B
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Y-T-W + Press
2
8 reps
-
1B
DB Shoulder External Rotation + Manual Resistance
2
10 reps
-
1C
Elevated Full R.O.M. Push Up
2
10 reps
-
2A
Banded Medball Rotations
2
5 reps
-
2B
Rotational Shot Put Throw
2
5 reps
-
3A
Bench Press (Barbell)
3
4-8 reps
-
3B
Seated Row (Cable)
3
4-8 reps
-
4A
Dip (Weighted)
3
4-8 reps
-
4B
Chest Fly (Cable)
3
4-8 reps
-
5A
Lat Pulldown
3
4-8 reps
-
5B
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Y-T-W + Press
2
8 reps
-
1B
DB Shoulder External Rotation + Manual Resistance
2
10 reps
-
1C
Elevated Full R.O.M. Push Up
2
10 reps
-
2A
Banded Medball Rotations
2
5 reps
-
2B
Rotational Shot Put Throw
2
5 reps
-
3A
Bench Press (Barbell)
3
4-8 reps
-
3B
Seated Row (Cable)
3
4-8 reps
-
4A
Dip (Weighted)
3
4-8 reps
-
4B
Chest Fly (Cable)
3
4-8 reps
-
5A
Lat Pulldown
3
4-8 reps
-
5B
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Y-T-W + Press
2
8 reps
-
1B
DB Shoulder External Rotation + Manual Resistance
2
10 reps
-
1C
Elevated Full R.O.M. Push Up
2
10 reps
-
2A
Banded Medball Rotations
2
5 reps
-
2B
Rotational Shot Put Throw
2
5 reps
-
3A
Bench Press (Barbell)
3
4-8 reps
-
3B
Seated Row (Cable)
3
4-8 reps
-
4A
Dip (Weighted)
3
4-8 reps
-
4B
Chest Fly (Cable)
3
4-8 reps
-
5A
Lat Pulldown
3
4-8 reps
-
5B
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Y-T-W + Press
2
8 reps
-
1B
DB Shoulder External Rotation + Manual Resistance
2
10 reps
-
1C
Elevated Full R.O.M. Push Up
2
10 reps
-
2A
Banded Medball Rotations
2
5 reps
-
2B
Rotational Shot Put Throw
2
5 reps
-
3A
Bench Press (Barbell)
3
4-8 reps
-
3B
Seated Row (Cable)
3
4-8 reps
-
4A
Dip (Weighted)
3
4-8 reps
-
4B
Chest Fly (Cable)
3
4-8 reps
-
5A
Lat Pulldown
3
4-8 reps
-
5B
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Y-T-W + Press
2
8 reps
-
1B
DB Shoulder External Rotation + Manual Resistance
2
10 reps
-
1C
Elevated Full R.O.M. Push Up
2
10 reps
-
2A
Banded Medball Rotations
2
5 reps
-
2B
Rotational Shot Put Throw
2
5 reps
-
3A
Bench Press (Barbell)
3
4-8 reps
-
3B
Seated Row (Cable)
3
4-8 reps
-
4A
Dip (Weighted)
3
4-8 reps
-
4B
Chest Fly (Cable)
3
4-8 reps
-
5A
Lat Pulldown
3
4-8 reps
-
5B
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Y-T-W + Press
2
8 reps
-
1B
DB Shoulder External Rotation + Manual Resistance
2
10 reps
-
1C
Elevated Full R.O.M. Push Up
2
10 reps
-
2A
Banded Medball Rotations
2
5 reps
-
2B
Rotational Shot Put Throw
2
5 reps
-
3A
Bench Press (Barbell)
3
4-8 reps
-
3B
Seated Row (Cable)
3
4-8 reps
-
4A
Dip (Weighted)
3
4-8 reps
-
4B
Chest Fly (Cable)
3
4-8 reps
-
5A
Lat Pulldown
3
4-8 reps
-
5B
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Flow
1
5 reps
-
2A
Alternating Skater To SL Plate Hop
3
10 reps
-
2B
Drop-in Skater Jump
3
6 reps
-
3A
Hang Power Clean
3
3 reps
-
3B
Box Broad Jump
3
3 reps
-
4A
Squat (Barbell)
3
5 reps
-
4B
Drop-in Box Jump
3
5 reps
-
5A
Single Leg Romanian Deadlift
2
7 reps
-
5B
Copenhagen Lift
2
10 reps
-
5C
Calf Raise (Leg Press)
2
6-8 reps
-
5D
Cable Hip Flexor Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Flow
1
5 reps
-
2A
Alternating Skater To SL Plate Hop
3
10 reps
-
2B
Drop-in Skater Jump
3
6 reps
-
3A
Hang Power Clean
3
3 reps
-
3B
Box Broad Jump
3
3 reps
-
4A
Squat (Barbell)
3
5 reps
-
4B
Drop-in Box Jump
3
5 reps
-
5A
Single Leg Romanian Deadlift
2
7 reps
-
5B
Copenhagen Lift
2
10 reps
-
5C
Calf Raise (Leg Press)
2
6-8 reps
-
5D
Cable Hip Flexor Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Flow
1
5 reps
-
2A
Alternating Skater To SL Plate Hop
3
10 reps
-
2B
Drop-in Skater Jump
3
6 reps
-
3A
Hang Power Clean
3
3 reps
-
3B
Box Broad Jump
3
3 reps
-
4A
Squat (Barbell)
3
5 reps
-
4B
Drop-in Box Jump
3
5 reps
-
5A
Single Leg Romanian Deadlift
2
7 reps
-
5B
Copenhagen Lift
2
10 reps
-
5C
Calf Raise (Leg Press)
2
6-8 reps
-
5D
Cable Hip Flexor Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Flow
1
5 reps
-
2A
Alternating Skater To SL Plate Hop
3
10 reps
-
2B
Drop-in Skater Jump
3
6 reps
-
3A
Hang Power Clean
3
3 reps
-
3B
Box Broad Jump
3
3 reps
-
4A
Squat (Barbell)
3
5 reps
-
4B
Drop-in Box Jump
3
5 reps
-
5A
Single Leg Romanian Deadlift
2
7 reps
-
5B
Copenhagen Lift
2
10 reps
-
5C
Calf Raise (Leg Press)
2
6-8 reps
-
5D
Cable Hip Flexor Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Flow
1
5 reps
-
2A
Alternating Skater To SL Plate Hop
3
10 reps
-
2B
Drop-in Skater Jump
3
6 reps
-
3A
Hang Power Clean
3
3 reps
-
3B
Box Broad Jump
3
3 reps
-
4A
Squat (Barbell)
3
5 reps
-
4B
Drop-in Box Jump
3
5 reps
-
5A
Single Leg Romanian Deadlift
2
7 reps
-
5B
Copenhagen Lift
2
10 reps
-
5C
Calf Raise (Leg Press)
2
6-8 reps
-
5D
Cable Hip Flexor Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Flow
1
5 reps
-
2A
Alternating Skater To SL Plate Hop
3
10 reps
-
2B
Drop-in Skater Jump
3
6 reps
-
3A
Hang Power Clean
3
3 reps
-
3B
Box Broad Jump
3
3 reps
-
4A
Squat (Barbell)
3
5 reps
-
4B
Drop-in Box Jump
3
5 reps
-
5A
Single Leg Romanian Deadlift
2
7 reps
-
5B
Copenhagen Lift
2
10 reps
-
5C
Calf Raise (Leg Press)
2
6-8 reps
-
5D
Cable Hip Flexor Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Flow
1
5 reps
-
2A
Alternating Skater To SL Plate Hop
3
10 reps
-
2B
Drop-in Skater Jump
3
6 reps
-
3A
Hang Power Clean
3
3 reps
-
3B
Box Broad Jump
3
3 reps
-
4A
Squat (Barbell)
3
5 reps
-
4B
Drop-in Box Jump
3
5 reps
-
5A
Single Leg Romanian Deadlift
2
7 reps
-
5B
Copenhagen Lift
2
10 reps
-
5C
Calf Raise (Leg Press)
2
6-8 reps
-
5D
Cable Hip Flexor Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Flow
1
5 reps
-
2A
Alternating Skater To SL Plate Hop
3
10 reps
-
2B
Drop-in Skater Jump
3
6 reps
-
3A
Hang Power Clean
3
3 reps
-
3B
Box Broad Jump
3
3 reps
-
4A
Squat (Barbell)
3
5 reps
-
4B
Drop-in Box Jump
3
5 reps
-
5A
Single Leg Romanian Deadlift
2
7 reps
-
5B
Copenhagen Lift
2
10 reps
-
5C
Calf Raise (Leg Press)
2
6-8 reps
-
5D
Cable Hip Flexor Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Flow
1
5 reps
-
2A
Alternating Skater To SL Plate Hop
3
10 reps
-
2B
Drop-in Skater Jump
3
6 reps
-
3A
Hang Power Clean
3
3 reps
-
3B
Box Broad Jump
3
3 reps
-
4A
Squat (Barbell)
3
5 reps
-
4B
Drop-in Box Jump
3
5 reps
-
5A
Single Leg Romanian Deadlift
2
7 reps
-
5B
Copenhagen Lift
2
10 reps
-
5C
Calf Raise (Leg Press)
2
6-8 reps
-
5D
Cable Hip Flexor Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Flow
1
5 reps
-
2A
Alternating Skater To SL Plate Hop
3
10 reps
-
2B
Drop-in Skater Jump
3
6 reps
-
3A
Hang Power Clean
3
3 reps
-
3B
Box Broad Jump
3
3 reps
-
4A
Squat (Barbell)
3
5 reps
-
4B
Drop-in Box Jump
3
5 reps
-
5A
Single Leg Romanian Deadlift
2
7 reps
-
5B
Copenhagen Lift
2
10 reps
-
5C
Calf Raise (Leg Press)
2
6-8 reps
-
5D
Cable Hip Flexor Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
YTI Raises
2
10 reps
-
1B
Elevated Full R.O.M. Push Up
2
10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2B
Chest Supported Row (Dumbbell)
3
6-8 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3B
Chin-Up (Weighted)
3
6-8 reps
-
4A
Reverse Bicep Curl (Dumbbell)
3
6-8 reps
-
4B
Single Arm Tricep Extension (Cable)
3
6-8 reps
-
5A
Lu Raise
3
12 reps
-
5B
Seated Front Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
YTI Raises
2
10 reps
-
1B
Elevated Full R.O.M. Push Up
2
10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2B
Chest Supported Row (Dumbbell)
3
6-8 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3B
Chin-Up (Weighted)
3
6-8 reps
-
4A
Reverse Bicep Curl (Dumbbell)
3
6-8 reps
-
4B
Single Arm Tricep Extension (Cable)
3
6-8 reps
-
5A
Lu Raise
3
12 reps
-
5B
Seated Front Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
YTI Raises
2
10 reps
-
1B
Elevated Full R.O.M. Push Up
2
10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2B
Chest Supported Row (Dumbbell)
3
6-8 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3B
Chin-Up (Weighted)
3
6-8 reps
-
4A
Reverse Bicep Curl (Dumbbell)
3
6-8 reps
-
4B
Single Arm Tricep Extension (Cable)
3
6-8 reps
-
5A
Lu Raise
3
12 reps
-
5B
Seated Front Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
YTI Raises
2
10 reps
-
1B
Elevated Full R.O.M. Push Up
2
10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2B
Chest Supported Row (Dumbbell)
3
6-8 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3B
Chin-Up (Weighted)
3
6-8 reps
-
4A
Reverse Bicep Curl (Dumbbell)
3
6-8 reps
-
4B
Single Arm Tricep Extension (Cable)
3
6-8 reps
-
5A
Lu Raise
3
12 reps
-
5B
Seated Front Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
YTI Raises
2
10 reps
-
1B
Elevated Full R.O.M. Push Up
2
10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2B
Chest Supported Row (Dumbbell)
3
6-8 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3B
Chin-Up (Weighted)
3
6-8 reps
-
4A
Reverse Bicep Curl (Dumbbell)
3
6-8 reps
-
4B
Single Arm Tricep Extension (Cable)
3
6-8 reps
-
5A
Lu Raise
3
12 reps
-
5B
Seated Front Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
YTI Raises
2
10 reps
-
1B
Elevated Full R.O.M. Push Up
2
10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2B
Chest Supported Row (Dumbbell)
3
6-8 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3B
Chin-Up (Weighted)
3
6-8 reps
-
4A
Reverse Bicep Curl (Dumbbell)
3
6-8 reps
-
4B
Single Arm Tricep Extension (Cable)
3
6-8 reps
-
5A
Lu Raise
3
12 reps
-
5B
Seated Front Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
YTI Raises
2
10 reps
-
1B
Elevated Full R.O.M. Push Up
2
10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2B
Chest Supported Row (Dumbbell)
3
6-8 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3B
Chin-Up (Weighted)
3
6-8 reps
-
4A
Reverse Bicep Curl (Dumbbell)
3
6-8 reps
-
4B
Single Arm Tricep Extension (Cable)
3
6-8 reps
-
5A
Lu Raise
3
12 reps
-
5B
Seated Front Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
YTI Raises
2
10 reps
-
1B
Elevated Full R.O.M. Push Up
2
10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2B
Chest Supported Row (Dumbbell)
3
6-8 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3B
Chin-Up (Weighted)
3
6-8 reps
-
4A
Reverse Bicep Curl (Dumbbell)
3
6-8 reps
-
4B
Single Arm Tricep Extension (Cable)
3
6-8 reps
-
5A
Lu Raise
3
12 reps
-
5B
Seated Front Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
YTI Raises
2
10 reps
-
1B
Elevated Full R.O.M. Push Up
2
10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2B
Chest Supported Row (Dumbbell)
3
6-8 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3B
Chin-Up (Weighted)
3
6-8 reps
-
4A
Reverse Bicep Curl (Dumbbell)
3
6-8 reps
-
4B
Single Arm Tricep Extension (Cable)
3
6-8 reps
-
5A
Lu Raise
3
12 reps
-
5B
Seated Front Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
YTI Raises
2
10 reps
-
1B
Elevated Full R.O.M. Push Up
2
10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2B
Chest Supported Row (Dumbbell)
3
6-8 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3B
Chin-Up (Weighted)
3
6-8 reps
-
4A
Reverse Bicep Curl (Dumbbell)
3
6-8 reps
-
4B
Single Arm Tricep Extension (Cable)
3
6-8 reps
-
5A
Lu Raise
3
12 reps
-
5B
Seated Front Raise
3
6-8 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Hip Flow
1 Set
5 Reps
-
2
SL Plate Hop
3 Sets
12 Reps
-
3
Seated Rocker Box Jumps
3 Sets
5 Reps
-
4
Banded Broad Jump
3 Sets
4 Reps
-
5A
Box Jump
4 Sets
4 Reps
-
5B
Zercher Squat (Barbell)
2 Sets
2 Sets
6 Reps
4 Reps
-
-
6A
Romanian Deadlift (Barbell)
3 Sets
4-8 Reps
-
6B
Leg Curl
3 Sets
4-8 Reps
-
6C
Glute Bridge (Dumbbell)
3 Sets
4-8 Reps
-
7A
Bulgarian Split Squat (Dumbbell)
3 Sets
4-8 Reps
-
7B
Leg Extension
3 Sets
4-8 Reps
-
Day 4
1A
YTI Raises
2 Sets
10 Reps
-
1B
Elevated Full R.O.M. Push Up
2 Sets
10 Reps
-
2A
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
-
2B
Chest Supported Row (Dumbbell)
3 Sets
6-8 Reps
-
3A
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
-
3B
Chin-Up (Weighted)
3 Sets
6-8 Reps
-
4A
Reverse Bicep Curl (Dumbbell)
3 Sets
6-8 Reps
-
4B
Single Arm Tricep Extension (Cable)
3 Sets
6-8 Reps
-
5A
Lu Raise
3 Sets
12 Reps
-
5B
Seated Front Raise
3 Sets
6-8 Reps
-
Day 3
1
Hip Flow
1 Set
5 Reps
-
2A
Alternating Skater To SL Plate Hop
3 Sets
10 Reps
-
2B
Drop-in Skater Jump
3 Sets
6 Reps
-
3A
Hang Power Clean
3 Sets
3 Reps
-
3B
Box Broad Jump
3 Sets
3 Reps
-
4A
Squat (Barbell)
3 Sets
5 Reps
-
4B
Drop-in Box Jump
3 Sets
5 Reps
-
5A
Single Leg Romanian Deadlift
2 Sets
7 Reps
-
5B
Copenhagen Lift
2 Sets
10 Reps
-
5C
Calf Raise (Leg Press)
2 Sets
6-8 Reps
-
5D
Cable Hip Flexor Raise
2 Sets
15 Reps
-
Day 2
1A
Y-T-W + Press
2 Sets
8 Reps
-
1B
DB Shoulder External Rotation + Manual Resistance
2 Sets
10 Reps
-
1C
Elevated Full R.O.M. Push Up
2 Sets
10 Reps
-
2A
Banded Medball Rotations
2 Sets
5 Reps
-
2B
Rotational Shot Put Throw
2 Sets
5 Reps
-
3A
Bench Press (Barbell)
3 Sets
4-8 Reps
-
3B
Seated Row (Cable)
3 Sets
4-8 Reps
-
4A
Dip (Weighted)
3 Sets
4-8 Reps
-
4B
Chest Fly (Cable)
3 Sets
4-8 Reps
-
5A
Lat Pulldown
3 Sets
4-8 Reps
-
5B
Face Pull
3 Sets
15-20 Reps
-