Cobra Kai Conditioning

by Blake B.

1 athletes joined

Program Description

10 Week hybrid training program that is repeatable. Weeks 1-4 will focus on building muscle with three training sessions. Lower, Upper, and a Functional Full Body. This is also combined with 2 dedicated cardio days to continue building an aerobic base. After Phase 1 you deload. Weeks 6-9 focus on explosive power and raw strength. You’ll complete 3 training sessions focusing on Lower, Upper, and Full Body Explosive Power High Intensity Workout. Along with 2 Sprint based Workouts. Warm Up before Runs: • Lunge Rotations x10 each side Warm Up before Resistance Training: •10 min steady state cardio/incline walk •Worlds greatest stretch x12/ side •downward dog to plank stretch x10 •arm circles x30 Double Progression for resistance exercises Zone 2 endurance runs. Start with 20mins, increase 2-5 mins per week until you reach 45mins Interval runs: 2min run/ 1 min walk. Start with 8 rounds, slowly go up to 10 Sprint runs: 30 second sprints followed by 2minutes of walking. Start with 6 rounds, move up to 8.

Program Overview

Level
Novice, Beginner, Intermediate
Goal
Athletics, Powerbuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
60 minutes
Created
Feb 17, 2025 10:36
Last Edited
Jun 18, 2025 09:12

Summary

Unleash your inner warrior with the Cobra Kai Conditioning program! Over 10 weeks, this intense 5-day-a-week regimen focuses on building strength and muscle through a mix of hypertrophy and functional training. Each session is designed to challenge your limits, featuring exercises like the Incline Bench Press and Hip Thrust, ensuring a comprehensive full-body workout. Perfect for those ready to commit, this program will help you develop the resilience and power needed to conquer any challenge. Join now and transform your fitness journey!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

Squat (Barbell)

6-10 reps

RPE 8-10

Trap Bar Deadlift

6-10 reps

RPE 8-10

Lying Leg Curl

8-12 reps

RPE 8

Plank

1 mins

Farmer's Walk (Weighted)

30 secs

Leg Extension

8-12 reps

RPE 8

Single Leg Calf Raise (Bodyweight)

15 reps

Day 1

Squat (Barbell)

6-10 reps

RPE 8-10

Trap Bar Deadlift

6-10 reps

RPE 8-10

Lying Leg Curl

8-12 reps

RPE 8

Plank

1 mins

Farmer's Walk (Weighted)

30 secs

Leg Extension

8-12 reps

RPE 8

Single Leg Calf Raise (Bodyweight)

15 reps

Day 1

Squat (Barbell)

6-10 reps

RPE 8-10

Trap Bar Deadlift

6-10 reps

RPE 8-10

Lying Leg Curl

8-12 reps

RPE 8

Plank

1 mins

Farmer's Walk (Weighted)

30 secs

Leg Extension

8-12 reps

RPE 8

Single Leg Calf Raise (Bodyweight)

15 reps

Day 1

Squat (Barbell)

6-10 reps

RPE 8-10

Trap Bar Deadlift

6-10 reps

RPE 8-10

Lying Leg Curl

8-12 reps

RPE 8

Plank

1 mins

Farmer's Walk (Weighted)

30 secs

Leg Extension

8-12 reps

RPE 8

Single Leg Calf Raise (Bodyweight)

15 reps

Day 1

Cardio (Zone 2)

20 mins

Day 1

Squat (Barbell)

4-8 reps

Trapbar High Pull

3 reps

Broad Jump

3 reps

Step-Up (Weighted)

8-10 reps

Romanian Deadlift (Dumbbell)

6-10 reps

Day 1

Squat (Barbell)

4-8 reps

Trapbar High Pull

3 reps

Broad Jump

3 reps

Step-Up (Weighted)

8-10 reps

Romanian Deadlift (Dumbbell)

6-10 reps

Day 1

Squat (Barbell)

4-8 reps

Trapbar High Pull

3 reps

Broad Jump

3 reps

Step-Up (Weighted)

8-10 reps

Romanian Deadlift (Dumbbell)

6-10 reps

Day 1

Squat (Barbell)

4-8 reps

Trapbar High Pull

3 reps

Broad Jump

3 reps

Step-Up (Weighted)

8-10 reps

Romanian Deadlift (Dumbbell)

6-10 reps

Day 1

Cardio (Zone 2)

20 mins

Day 2

Incline Bench Press (Dumbbell)

8-12 reps

RPE 8-10

Chest Supported Row (Machine)

8-12 reps

RPE 8-10

Dip (Bodyweight)

12-15 reps

Lateral Raise (Dumbbell)

8-12 reps

RPE 8

Lat Pulldown

6-10 reps

RPE 9

Skull Crusher (Barbell)

12-15 reps

RPE 8

Incline Curl (Dumbbell)

8-12 reps

RPE 8

Day 2

Incline Bench Press (Dumbbell)

8-12 reps

RPE 8-10

Chest Supported Row (Machine)

8-12 reps

RPE 8-10

Dip (Bodyweight)

12-15 reps

Lateral Raise (Dumbbell)

8-12 reps

RPE 8

Lat Pulldown

6-10 reps

RPE 9

Skull Crusher (Barbell)

12-15 reps

RPE 8

Incline Curl (Dumbbell)

8-12 reps

RPE 8

Day 2

Incline Bench Press (Dumbbell)

8-12 reps

RPE 8-10

Chest Supported Row (Machine)

8-12 reps

RPE 8-10

Dip (Bodyweight)

12-15 reps

Lateral Raise (Dumbbell)

8-12 reps

RPE 8

Lat Pulldown

6-10 reps

RPE 9

Skull Crusher (Barbell)

12-15 reps

RPE 8

Incline Curl (Dumbbell)

8-12 reps

RPE 8

Day 2

Incline Bench Press (Dumbbell)

8-12 reps

RPE 8-10

Chest Supported Row (Machine)

8-12 reps

RPE 8-10

Dip (Bodyweight)

12-15 reps

Lateral Raise (Dumbbell)

8-12 reps

RPE 8

Lat Pulldown

6-10 reps

RPE 9

Skull Crusher (Barbell)

12-15 reps

RPE 8

Incline Curl (Dumbbell)

8-12 reps

RPE 8

Day 2

Hip Thrust (Barbell)

10 reps

Incline Bench Press (Dumbbell)

12 reps

Chest Supported Row (Machine)

12 reps

Farmer's Walk (Weighted)

30 secs

Landmine Twist

14 reps

Lateral Raise (Dumbbell)

15 reps

Day 2

Bench Press (Barbell)

3-5 reps

Lying Chest Pass Med Ball Throw

6 reps

Pull-Up (Bodyweight)

AMRAP

Incline Bench Press (Dumbbell)

8-12 reps

Single Arm Landmine Row

8-12 reps

Plyo Push up

6 reps

Day 2

Bench Press (Barbell)

3-5 reps

Lying Chest Pass Med Ball Throw

6 reps

Pull-Up (Bodyweight)

AMRAP

Incline Bench Press (Dumbbell)

8-12 reps

Single Arm Landmine Row

8-12 reps

Plyo Push up

6 reps

Day 2

Bench Press (Barbell)

3-5 reps

Lying Chest Pass Med Ball Throw

6 reps

Pull-Up (Bodyweight)

AMRAP

Incline Bench Press (Dumbbell)

8-12 reps

Single Arm Landmine Row

8-12 reps

Plyo Push up

6 reps

Day 2

Bench Press (Barbell)

3-5 reps

Lying Chest Pass Med Ball Throw

6 reps

Pull-Up (Bodyweight)

AMRAP

Incline Bench Press (Dumbbell)

8-12 reps

Single Arm Landmine Row

8-12 reps

Plyo Push up

6 reps

Day 2

Squat (Barbell)

10 reps

Bench Press (Dumbbell)

12 reps

Pull-Up (Bodyweight)

12 reps

Farmer's Walk (Weighted)

30 secs

Landmine Twist

14 reps

Lateral Raise (Dumbbell)

15 reps

Day 3

Cardio (Zone 2)

20-45 mins

RPE 6-7

Day 3

Cardio (Zone 2)

20-45 mins

RPE 6-7

Day 3

Cardio (Zone 2)

20-45 mins

RPE 6-7

Day 3

Cardio (Zone 2)

20-45 mins

RPE 6-7

Day 3

Cardio (Zone 2)

20 mins

Day 3

Sprint

30 secs

Day 3

Sprint

30 secs

Day 3

Sprint

30 secs

Day 3

Sprint

30 secs

Day 3

Cardio (Zone 2)

20 mins

Day 4

Hip Thrust (Barbell)

6-10 reps

Bench Press (Dumbbell)

6-10 reps

Pull-Up (Bodyweight)

8-12 reps

Suitcase Carry

30 secs

Landmine Twist

12-16 reps

Seated Hamstring Curl

12-15 reps

Day 4

Hip Thrust (Barbell)

6-10 reps

Bench Press (Dumbbell)

6-10 reps

Pull-Up (Bodyweight)

8-12 reps

Suitcase Carry

30 secs

Landmine Twist

12-16 reps

Seated Hamstring Curl

12-15 reps

Day 4

Hip Thrust (Barbell)

6-10 reps

Bench Press (Dumbbell)

6-10 reps

Pull-Up (Bodyweight)

8-12 reps

Suitcase Carry

30 secs

Landmine Twist

12-16 reps

Seated Hamstring Curl

12-15 reps

Day 4

Hip Thrust (Barbell)

6-10 reps

Bench Press (Dumbbell)

6-10 reps

Pull-Up (Bodyweight)

8-12 reps

Suitcase Carry

30 secs

Landmine Twist

12-16 reps

Seated Hamstring Curl

12-15 reps

Day 4

Zercher Front-Foot Elevated Split Squat

6-8 reps

Pull-Up (Bodyweight)

8-12 reps

Landmine Push Press

6-8 reps

Kettlebell Swing

10 reps

Med Ball Slam

8 reps

Box Jump

5 reps

Push Up (Incline)

5 reps

Day 4

Zercher Front-Foot Elevated Split Squat

6-8 reps

Pull-Up (Bodyweight)

8-12 reps

Landmine Push Press

6-8 reps

Kettlebell Swing

10 reps

Med Ball Slam

8 reps

Box Jump

5 reps

Push Up (Incline)

5 reps

Day 4

Zercher Front-Foot Elevated Split Squat

6-8 reps

Pull-Up (Bodyweight)

8-12 reps

Landmine Push Press

6-8 reps

Kettlebell Swing

10 reps

Med Ball Slam

8 reps

Box Jump

5 reps

Push Up (Incline)

5 reps

Day 4

Zercher Front-Foot Elevated Split Squat

6-8 reps

Pull-Up (Bodyweight)

8-12 reps

Landmine Push Press

6-8 reps

Kettlebell Swing

10 reps

Med Ball Slam

8 reps

Box Jump

5 reps

Push Up (Incline)

5 reps

Day 5

Run

2 mins

Lateral Raise (Cable)

8-12 reps

Cable Crunch

8-12 reps

Bicep Curl (Cable)

8-12 reps

Hanging Leg Raise

AMRAP

Day 5

Run

2 mins

Lateral Raise (Cable)

8-12 reps

Cable Crunch

8-12 reps

Bicep Curl (Cable)

8-12 reps

Hanging Leg Raise

AMRAP

Day 5

Run

2 mins

Lateral Raise (Cable)

8-12 reps

Cable Crunch

8-12 reps

Bicep Curl (Cable)

8-12 reps

Hanging Leg Raise

AMRAP

Day 5

Run

2 mins

Lateral Raise (Cable)

8-12 reps

Cable Crunch

8-12 reps

Bicep Curl (Cable)

8-12 reps

Hanging Leg Raise

AMRAP

Day 5

Run

30 mins

Day 5

Run

30 mins

Day 5

Run

30 mins

Day 5

Run

30 mins

Day 2

Incline Bench Press (Dumbbell)

3 Sets

8-12 Reps

@8-10

Chest Supported Row (Machine)

3 Sets

8-12 Reps

@8-10

Dip (Bodyweight)

3 Sets

12-15 Reps

Lateral Raise (Dumbbell)

3 Sets

8-12 Reps

Lat Pulldown

3 Sets

6-10 Reps

Skull Crusher (Barbell)

3 Sets

12-15 Reps

Incline Curl (Dumbbell)

3 Sets

8-12 Reps

Day 4

Hip Thrust (Barbell)

3 Sets

6-10 Reps

Bench Press (Dumbbell)

3 Sets

6-10 Reps

Pull-Up (Bodyweight)

3 Sets

8-12 Reps

Suitcase Carry

3 Sets

30 secs

Landmine Twist

3 Sets

12-16 Reps

Seated Hamstring Curl

3 Sets

12-15 Reps

Day 1

Squat (Barbell)

3 Sets

6-10 Reps

@8-10

Trap Bar Deadlift

3 Sets

6-10 Reps

@8-10

Lying Leg Curl

3 Sets

8-12 Reps

Plank

3 Sets

1 mins

Farmer's Walk (Weighted)

3 Sets

30 secs

Leg Extension

3 Sets

8-12 Reps

Single Leg Calf Raise (Bodyweight)

3 Sets

15 Reps

Day 5

Run

8 Sets

2 mins

Lateral Raise (Cable)

3 Sets

8-12 Reps

Cable Crunch

3 Sets

8-12 Reps

Bicep Curl (Cable)

3 Sets

8-12 Reps

Hanging Leg Raise

3 Sets

AMRAP

Day 3

Cardio (Zone 2)

1 Set

20-45 mins

@6-7