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BoostcampPNG

Strength for Football/Soccer

by Lisa Thulasi R.
5 athletes joined

Program Description

Beginner friendly program Simple Will improve power Run faster Less fatigue on the pitch Quicker recovery after games

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 19, 2024 10:21
  • Last Edited
    Oct 04, 2024 10:06
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
90%
85%
80%
75%
70%
4
Deadlift (Barbell)
1
AMRAP
65%
5A
Lateral Lunge
3
12 reps
RPE 8
5B
Standing Calf Raise
3
20 reps
RPE 8
6A
Russian Twist (Dumbbell)
3
12 reps
60%
6B
Reverse Lunge (Barbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
90%
85%
80%
75%
70%
4
Deadlift (Barbell)
1
AMRAP
65%
5A
Lateral Lunge
3
12 reps
RPE 8
5B
Standing Calf Raise
3
20 reps
RPE 8
6A
Russian Twist (Dumbbell)
3
12 reps
60%
6B
Reverse Lunge (Barbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
90%
85%
80%
75%
70%
4
Deadlift (Barbell)
1
AMRAP
65%
5A
Lateral Lunge
3
12 reps
RPE 8
5B
Standing Calf Raise
3
20 reps
RPE 8
6A
Russian Twist (Dumbbell)
3
12 reps
60%
6B
Reverse Lunge (Barbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
90%
85%
80%
75%
70%
4
Deadlift (Barbell)
1
AMRAP
65%
5A
Lateral Lunge
3
12 reps
RPE 8
5B
Standing Calf Raise
3
20 reps
RPE 8
6A
Russian Twist (Dumbbell)
3
12 reps
60%
6B
Reverse Lunge (Barbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
90%
85%
80%
75%
70%
4
Deadlift (Barbell)
1
AMRAP
65%
5A
Lateral Lunge
3
12 reps
RPE 8
5B
Standing Calf Raise
3
20 reps
RPE 8
6A
Russian Twist (Dumbbell)
3
12 reps
60%
6B
Reverse Lunge (Barbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
90%
85%
80%
75%
70%
4
Deadlift (Barbell)
1
AMRAP
65%
5A
Lateral Lunge
3
12 reps
RPE 8
5B
Standing Calf Raise
3
20 reps
RPE 8
6A
Russian Twist (Dumbbell)
3
12 reps
60%
6B
Reverse Lunge (Barbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
90%
85%
80%
75%
70%
4
Deadlift (Barbell)
1
AMRAP
65%
5A
Lateral Lunge
3
12 reps
RPE 8
5B
Standing Calf Raise
3
20 reps
RPE 8
6A
Russian Twist (Dumbbell)
3
12 reps
60%
6B
Reverse Lunge (Barbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
90%
85%
80%
75%
70%
4
Deadlift (Barbell)
1
AMRAP
65%
5A
Lateral Lunge
3
12 reps
RPE 8
5B
Standing Calf Raise
3
20 reps
RPE 8
6A
Russian Twist (Dumbbell)
3
12 reps
60%
6B
Reverse Lunge (Barbell)
3
12 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
1
1
1
1
1
3 reps
5 reps
3 reps
5 reps
3 reps
90%
85%
80%
75%
70%
4
Bench Press (Barbell)
1
AMRAP
65%
5A
Bulgarian Split Squat (Dumbbell)
1
3
10 reps
10 reps
60%
70%
5B
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
6A
Single Leg Romanian Deadlift
3
12 reps
RPE 8
6B
Plank
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
1
1
1
1
1
3 reps
5 reps
3 reps
5 reps
3 reps
90%
85%
80%
75%
70%
4
Bench Press (Barbell)
1
AMRAP
65%
5A
Bulgarian Split Squat (Dumbbell)
1
3
10 reps
10 reps
60%
70%
5B
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
6A
Single Leg Romanian Deadlift
3
12 reps
RPE 8
6B
Plank
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
1
1
1
1
1
3 reps
5 reps
3 reps
5 reps
3 reps
90%
85%
80%
75%
70%
4
Bench Press (Barbell)
1
AMRAP
65%
5A
Bulgarian Split Squat (Dumbbell)
1
3
10 reps
10 reps
60%
70%
5B
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
6A
Single Leg Romanian Deadlift
3
12 reps
RPE 8
6B
Plank
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
1
1
1
1
1
3 reps
5 reps
3 reps
5 reps
3 reps
90%
85%
80%
75%
70%
4
Bench Press (Barbell)
1
AMRAP
65%
5A
Bulgarian Split Squat (Dumbbell)
1
3
10 reps
10 reps
60%
70%
5B
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
6A
Single Leg Romanian Deadlift
3
12 reps
RPE 8
6B
Plank
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
1
1
1
1
1
3 reps
5 reps
3 reps
5 reps
3 reps
90%
85%
80%
75%
70%
4
Bench Press (Barbell)
1
AMRAP
65%
5A
Bulgarian Split Squat (Dumbbell)
1
3
10 reps
10 reps
60%
70%
5B
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
6A
Single Leg Romanian Deadlift
3
12 reps
RPE 8
6B
Plank
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
1
1
1
1
1
3 reps
5 reps
3 reps
5 reps
3 reps
90%
85%
80%
75%
70%
4
Bench Press (Barbell)
1
AMRAP
65%
5A
Bulgarian Split Squat (Dumbbell)
1
3
10 reps
10 reps
60%
70%
5B
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
6A
Single Leg Romanian Deadlift
3
12 reps
RPE 8
6B
Plank
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
1
1
1
1
1
3 reps
5 reps
3 reps
5 reps
3 reps
90%
85%
80%
75%
70%
4
Bench Press (Barbell)
1
AMRAP
65%
5A
Bulgarian Split Squat (Dumbbell)
1
3
10 reps
10 reps
60%
70%
5B
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
6A
Single Leg Romanian Deadlift
3
12 reps
RPE 8
6B
Plank
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
1
1
1
1
1
3 reps
5 reps
3 reps
5 reps
3 reps
90%
85%
80%
75%
70%
4
Bench Press (Barbell)
1
AMRAP
65%
5A
Bulgarian Split Squat (Dumbbell)
1
3
10 reps
10 reps
60%
70%
5B
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
6A
Single Leg Romanian Deadlift
3
12 reps
RPE 8
6B
Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
1B
Seated Calf Raise
4
12 reps
RPE 8
2A
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3A
Sit Up
3
10 reps
90%
3B
Overhead Press (Barbell)
3
10 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
1B
Seated Calf Raise
4
12 reps
RPE 8
2A
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3A
Sit Up
3
10 reps
90%
3B
Overhead Press (Barbell)
3
10 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
1B
Seated Calf Raise
4
12 reps
RPE 8
2A
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3A
Sit Up
3
10 reps
90%
3B
Overhead Press (Barbell)
3
10 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
1B
Seated Calf Raise
4
12 reps
RPE 8
2A
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3A
Sit Up
3
10 reps
90%
3B
Overhead Press (Barbell)
3
10 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
1B
Seated Calf Raise
4
12 reps
RPE 8
2A
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3A
Sit Up
3
10 reps
90%
3B
Overhead Press (Barbell)
3
10 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
1B
Seated Calf Raise
4
12 reps
RPE 8
2A
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3A
Sit Up
3
10 reps
90%
3B
Overhead Press (Barbell)
3
10 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
1B
Seated Calf Raise
4
12 reps
RPE 8
2A
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3A
Sit Up
3
10 reps
90%
3B
Overhead Press (Barbell)
3
10 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
1B
Seated Calf Raise
4
12 reps
RPE 8
2A
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3A
Sit Up
3
10 reps
90%
3B
Overhead Press (Barbell)
3
10 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
2A
Lunge (Barbell)
1
1
1
1
12 reps
8 reps
8 reps
6 reps
50%
70%
75%
80%
2B
Pendlay Row
1
1
2
12 reps
12 reps
12 reps
50%
55%
60%
3A
Incline Bench Press (Dumbbell)
3
12 reps
60%
3B
Hanging Leg Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
2A
Lunge (Barbell)
1
1
1
1
12 reps
8 reps
8 reps
6 reps
50%
70%
75%
80%
2B
Pendlay Row
1
1
2
12 reps
12 reps
12 reps
50%
55%
60%
3A
Incline Bench Press (Dumbbell)
3
12 reps
60%
3B
Hanging Leg Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
2A
Lunge (Barbell)
1
1
1
1
12 reps
8 reps
8 reps
6 reps
50%
70%
75%
80%
2B
Pendlay Row
1
1
2
12 reps
12 reps
12 reps
50%
55%
60%
3A
Incline Bench Press (Dumbbell)
3
12 reps
60%
3B
Hanging Leg Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
2A
Lunge (Barbell)
1
1
1
1
12 reps
8 reps
8 reps
6 reps
50%
70%
75%
80%
2B
Pendlay Row
1
1
2
12 reps
12 reps
12 reps
50%
55%
60%
3A
Incline Bench Press (Dumbbell)
3
12 reps
60%
3B
Hanging Leg Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
2A
Lunge (Barbell)
1
1
1
1
12 reps
8 reps
8 reps
6 reps
50%
70%
75%
80%
2B
Pendlay Row
1
1
2
12 reps
12 reps
12 reps
50%
55%
60%
3A
Incline Bench Press (Dumbbell)
3
12 reps
60%
3B
Hanging Leg Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
2A
Lunge (Barbell)
1
1
1
1
12 reps
8 reps
8 reps
6 reps
50%
70%
75%
80%
2B
Pendlay Row
1
1
2
12 reps
12 reps
12 reps
50%
55%
60%
3A
Incline Bench Press (Dumbbell)
3
12 reps
60%
3B
Hanging Leg Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
2A
Lunge (Barbell)
1
1
1
1
12 reps
8 reps
8 reps
6 reps
50%
70%
75%
80%
2B
Pendlay Row
1
1
2
12 reps
12 reps
12 reps
50%
55%
60%
3A
Incline Bench Press (Dumbbell)
3
12 reps
60%
3B
Hanging Leg Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
2A
Lunge (Barbell)
1
1
1
1
12 reps
8 reps
8 reps
6 reps
50%
70%
75%
80%
2B
Pendlay Row
1
1
2
12 reps
12 reps
12 reps
50%
55%
60%
3A
Incline Bench Press (Dumbbell)
3
12 reps
60%
3B
Hanging Leg Raise
3
12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
3 Reps
75%
85%
2
Deadlift (Barbell)
1 Set
AMRAP
95%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
90%
85%
80%
75%
70%
4
Deadlift (Barbell)
1 Set
AMRAP
65%
5A
Lateral Lunge
3 Sets
12 Reps
@8
5B
Standing Calf Raise
3 Sets
20 Reps
@8
6A
Russian Twist (Dumbbell)
3 Sets
12 Reps
60%
6B
Reverse Lunge (Barbell)
3 Sets
12 Reps
60%
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
3 Reps
75%
85%
2
Bench Press (Barbell)
1 Set
AMRAP
95%
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
5 Reps
3 Reps
5 Reps
3 Reps
90%
85%
80%
75%
70%
4
Bench Press (Barbell)
1 Set
AMRAP
65%
5A
Bulgarian Split Squat (Dumbbell)
1 Set
3 Sets
10 Reps
10 Reps
60%
70%
5B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@8
6A
Single Leg Romanian Deadlift
3 Sets
12 Reps
@8
6B
Plank
3 Sets
1 mins
@8
Day 3
1A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
8 Reps
50%
60%
70%
80%
1B
Seated Calf Raise
4 Sets
12 Reps
@8
2A
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
8 Reps
50%
60%
70%
80%
2B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@8
3A
Sit Up
3 Sets
10 Reps
90%
3B
Overhead Press (Barbell)
3 Sets
10 Reps
80%
Day 4
1
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
2A
Lunge (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
8 Reps
6 Reps
50%
70%
75%
80%
2B
Pendlay Row
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
50%
55%
60%
3A
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
60%
3B
Hanging Leg Raise
3 Sets
12 Reps
@8