5.0
(1 rating)
Program Description
To get jacked while staying athletic & having maximum athletic carry over to everything else in life
Program Overview
- LevelAdvanced
- GoalBodybuilding, Athletics
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedOct 25, 2025 10:02
- Last EditedFeb 03, 2026 12:34
Muscle Engagement
Front
Back
MuscleSet
Front Delts
15.9%
Triceps
14.5%
Chest
13.2%
Biceps
11.9%
Lats
10.6%
Upper Back
7.9%
Middle Delts
5.3%
Forearms
4%
Quadriceps
4%
Glutes
4%
Hamstrings
4%
Lower Back
2%
Rear Delts
1.3%
Abs
1.3%
Other
0.2%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Pullup Top Hold ISO
2
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
Hammer Preacher Curl
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Pullup Top Hold ISO
2
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
Hammer Preacher Curl
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Pullup Top Hold ISO
2
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
Hammer Preacher Curl
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Pullup Top Hold ISO
2
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
Hammer Preacher Curl
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Pullup Top Hold ISO
2
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
Hammer Preacher Curl
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Pullup Top Hold ISO
2
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
Hammer Preacher Curl
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Pullup Top Hold ISO
2
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
Hammer Preacher Curl
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Pullup Top Hold ISO
2
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
Hammer Preacher Curl
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Pullup Top Hold ISO
2
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
Hammer Preacher Curl
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Pullup Top Hold ISO
2
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
Hammer Preacher Curl
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Pullup Top Hold ISO
2
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
Hammer Preacher Curl
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Pullup Top Hold ISO
2
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
Hammer Preacher Curl
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Pullup Top Hold ISO
2
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
Hammer Preacher Curl
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Pullup Top Hold ISO
2
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
Hammer Preacher Curl
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Pullup Top Hold ISO
2
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
Hammer Preacher Curl
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Pullup Top Hold ISO
2
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
Hammer Preacher Curl
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Pullup Top Hold ISO
2
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
Hammer Preacher Curl
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Pullup Top Hold ISO
2
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
Hammer Preacher Curl
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Warm Up
1
-
1B
DB Prone Y-Hold
2
0.1-0.15 mins
-
2
Incline Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
4
Dip (Weighted)
3
4-8 reps
-
5
Bottom-Dip Rings ISO
1
-
6A
Cable Close-Grip Tricep Pushdown
3
5-8 reps
-
6B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
7
Stretch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Warm Up
1
-
1B
DB Prone Y-Hold
2
0.1-0.15 mins
-
2
Incline Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
4
Dip (Weighted)
3
4-8 reps
-
5
Bottom-Dip Rings ISO
1
-
6A
Cable Close-Grip Tricep Pushdown
3
5-8 reps
-
6B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
7
Stretch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Warm Up
1
-
1B
DB Prone Y-Hold
2
0.1-0.15 mins
-
2
Incline Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
4
Dip (Weighted)
3
4-8 reps
-
5
Bottom-Dip Rings ISO
1
-
6A
Cable Close-Grip Tricep Pushdown
3
5-8 reps
-
6B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
7
Stretch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Warm Up
1
-
1B
DB Prone Y-Hold
2
0.1-0.15 mins
-
2
Incline Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
4
Dip (Weighted)
3
4-8 reps
-
5
Bottom-Dip Rings ISO
1
-
6A
Cable Close-Grip Tricep Pushdown
3
5-8 reps
-
6B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
7
Stretch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Warm Up
1
-
1B
DB Prone Y-Hold
2
0.1-0.15 mins
-
2
Incline Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
4
Dip (Weighted)
3
4-8 reps
-
5
Bottom-Dip Rings ISO
1
-
6A
Cable Close-Grip Tricep Pushdown
3
5-8 reps
-
6B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
7
Stretch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Warm Up
1
-
1B
DB Prone Y-Hold
2
0.1-0.15 mins
-
2
Incline Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
4
Dip (Weighted)
3
4-8 reps
-
5
Bottom-Dip Rings ISO
1
-
6A
Cable Close-Grip Tricep Pushdown
3
5-8 reps
-
6B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
7
Stretch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Warm Up
1
-
1B
DB Prone Y-Hold
2
0.1-0.15 mins
-
2
Incline Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
4
Dip (Weighted)
3
4-8 reps
-
5
Bottom-Dip Rings ISO
1
-
6A
Cable Close-Grip Tricep Pushdown
3
5-8 reps
-
6B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
7
Stretch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Warm Up
1
-
1B
DB Prone Y-Hold
2
0.1-0.15 mins
-
2
Incline Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
4
Dip (Weighted)
3
4-8 reps
-
5
Bottom-Dip Rings ISO
1
-
6A
Cable Close-Grip Tricep Pushdown
3
5-8 reps
-
6B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
7
Stretch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Warm Up
1
-
1B
DB Prone Y-Hold
2
0.1-0.15 mins
-
2
Incline Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
4
Dip (Weighted)
3
4-8 reps
-
5
Bottom-Dip Rings ISO
1
-
6A
Cable Close-Grip Tricep Pushdown
3
5-8 reps
-
6B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
7
Stretch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Warm Up
1
-
1B
DB Prone Y-Hold
2
0.1-0.15 mins
-
2
Incline Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
4
Dip (Weighted)
3
4-8 reps
-
5
Bottom-Dip Rings ISO
1
-
6A
Cable Close-Grip Tricep Pushdown
3
5-8 reps
-
6B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
7
Stretch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Warm Up
1
-
1B
DB Prone Y-Hold
2
0.1-0.15 mins
-
2
Incline Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
4
Dip (Weighted)
3
4-8 reps
-
5
Bottom-Dip Rings ISO
1
-
6A
Cable Close-Grip Tricep Pushdown
3
5-8 reps
-
6B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
7
Stretch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Warm Up
1
-
1B
DB Prone Y-Hold
2
0.1-0.15 mins
-
2
Incline Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
4
Dip (Weighted)
3
4-8 reps
-
5
Bottom-Dip Rings ISO
1
-
6A
Cable Close-Grip Tricep Pushdown
3
5-8 reps
-
6B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
7
Stretch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Warm Up
1
-
1B
DB Prone Y-Hold
2
0.1-0.15 mins
-
2
Incline Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
4
Dip (Weighted)
3
4-8 reps
-
5
Bottom-Dip Rings ISO
1
-
6A
Cable Close-Grip Tricep Pushdown
3
5-8 reps
-
6B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
7
Stretch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Warm Up
1
-
1B
DB Prone Y-Hold
2
0.1-0.15 mins
-
2
Incline Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
4
Dip (Weighted)
3
4-8 reps
-
5
Bottom-Dip Rings ISO
1
-
6A
Cable Close-Grip Tricep Pushdown
3
5-8 reps
-
6B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
7
Stretch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Warm Up
1
-
1B
DB Prone Y-Hold
2
0.1-0.15 mins
-
2
Incline Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
4
Dip (Weighted)
3
4-8 reps
-
5
Bottom-Dip Rings ISO
1
-
6A
Cable Close-Grip Tricep Pushdown
3
5-8 reps
-
6B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
7
Stretch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Warm Up
1
-
1B
DB Prone Y-Hold
2
0.1-0.15 mins
-
2
Incline Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
4
Dip (Weighted)
3
4-8 reps
-
5
Bottom-Dip Rings ISO
1
-
6A
Cable Close-Grip Tricep Pushdown
3
5-8 reps
-
6B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
7
Stretch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Warm Up
1
-
1B
DB Prone Y-Hold
2
0.1-0.15 mins
-
2
Incline Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
4
Dip (Weighted)
3
4-8 reps
-
5
Bottom-Dip Rings ISO
1
-
6A
Cable Close-Grip Tricep Pushdown
3
5-8 reps
-
6B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
7
Stretch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Warm Up
1
-
1B
DB Prone Y-Hold
2
0.1-0.15 mins
-
2
Incline Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
4
Dip (Weighted)
3
4-8 reps
-
5
Bottom-Dip Rings ISO
1
-
6A
Cable Close-Grip Tricep Pushdown
3
5-8 reps
-
6B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
7
Stretch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Banded Muscle Ups
2
AMRAP
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Banded Muscle Ups
2
AMRAP
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Banded Muscle Ups
2
AMRAP
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Banded Muscle Ups
2
AMRAP
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Banded Muscle Ups
2
AMRAP
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Banded Muscle Ups
2
AMRAP
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Banded Muscle Ups
2
AMRAP
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Banded Muscle Ups
2
AMRAP
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Banded Muscle Ups
2
AMRAP
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Banded Muscle Ups
2
AMRAP
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Banded Muscle Ups
2
AMRAP
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Banded Muscle Ups
2
AMRAP
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Banded Muscle Ups
2
AMRAP
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Banded Muscle Ups
2
AMRAP
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Banded Muscle Ups
2
AMRAP
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Banded Muscle Ups
2
AMRAP
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Banded Muscle Ups
2
AMRAP
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Banded Muscle Ups
2
AMRAP
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
BB GHD Back Rotations
2
0.5 mins
-
3
BB Zercher Deadlifts
3
5-8 reps
-
4
Front Squat (Paused)
3
4-8 reps
-
5
BB Split Lunge Drop Jump
2
5-8 reps
-
6
Unilateral Laying Hamstring Curls
3
5-8 reps
-
7A
Weighted Copenhagen Plank
2
1-1.5 mins
-
7B
Deep Lunge ISO
1
-
8
Hanging Leg Raise
1
AMRAP
-
9
Stretch
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
BB GHD Back Rotations
2
0.5 mins
-
3
BB Zercher Deadlifts
3
5-8 reps
-
4
Front Squat (Paused)
3
4-8 reps
-
5
BB Split Lunge Drop Jump
2
5-8 reps
-
6
Unilateral Laying Hamstring Curls
3
5-8 reps
-
7A
Weighted Copenhagen Plank
2
1-1.5 mins
-
7B
Deep Lunge ISO
1
-
8
Hanging Leg Raise
1
AMRAP
-
9
Stretch
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
BB GHD Back Rotations
2
0.5 mins
-
3
BB Zercher Deadlifts
3
5-8 reps
-
4
Front Squat (Paused)
3
4-8 reps
-
5
BB Split Lunge Drop Jump
2
5-8 reps
-
6
Unilateral Laying Hamstring Curls
3
5-8 reps
-
7A
Weighted Copenhagen Plank
2
1-1.5 mins
-
7B
Deep Lunge ISO
1
-
8
Hanging Leg Raise
1
AMRAP
-
9
Stretch
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
BB GHD Back Rotations
2
0.5 mins
-
3
BB Zercher Deadlifts
3
5-8 reps
-
4
Front Squat (Paused)
3
4-8 reps
-
5
BB Split Lunge Drop Jump
2
5-8 reps
-
6
Unilateral Laying Hamstring Curls
3
5-8 reps
-
7A
Weighted Copenhagen Plank
2
1-1.5 mins
-
7B
Deep Lunge ISO
1
-
8
Hanging Leg Raise
1
AMRAP
-
9
Stretch
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
BB GHD Back Rotations
2
0.5 mins
-
3
BB Zercher Deadlifts
3
5-8 reps
-
4
Front Squat (Paused)
3
4-8 reps
-
5
BB Split Lunge Drop Jump
2
5-8 reps
-
6
Unilateral Laying Hamstring Curls
3
5-8 reps
-
7A
Weighted Copenhagen Plank
2
1-1.5 mins
-
7B
Deep Lunge ISO
1
-
8
Hanging Leg Raise
1
AMRAP
-
9
Stretch
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
BB GHD Back Rotations
2
0.5 mins
-
3
BB Zercher Deadlifts
3
5-8 reps
-
4
Front Squat (Paused)
3
4-8 reps
-
5
BB Split Lunge Drop Jump
2
5-8 reps
-
6
Unilateral Laying Hamstring Curls
3
5-8 reps
-
7A
Weighted Copenhagen Plank
2
1-1.5 mins
-
7B
Deep Lunge ISO
1
-
8
Hanging Leg Raise
1
AMRAP
-
9
Stretch
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
BB GHD Back Rotations
2
0.5 mins
-
3
BB Zercher Deadlifts
3
5-8 reps
-
4
Front Squat (Paused)
3
4-8 reps
-
5
BB Split Lunge Drop Jump
2
5-8 reps
-
6
Unilateral Laying Hamstring Curls
3
5-8 reps
-
7A
Weighted Copenhagen Plank
2
1-1.5 mins
-
7B
Deep Lunge ISO
1
-
8
Hanging Leg Raise
1
AMRAP
-
9
Stretch
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
BB GHD Back Rotations
2
0.5 mins
-
3
BB Zercher Deadlifts
3
5-8 reps
-
4
Front Squat (Paused)
3
4-8 reps
-
5
BB Split Lunge Drop Jump
2
5-8 reps
-
6
Unilateral Laying Hamstring Curls
3
5-8 reps
-
7A
Weighted Copenhagen Plank
2
1-1.5 mins
-
7B
Deep Lunge ISO
1
-
8
Hanging Leg Raise
1
AMRAP
-
9
Stretch
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
BB GHD Back Rotations
2
0.5 mins
-
3
BB Zercher Deadlifts
3
5-8 reps
-
4
Front Squat (Paused)
3
4-8 reps
-
5
BB Split Lunge Drop Jump
2
5-8 reps
-
6
Unilateral Laying Hamstring Curls
3
5-8 reps
-
7A
Weighted Copenhagen Plank
2
1-1.5 mins
-
7B
Deep Lunge ISO
1
-
8
Hanging Leg Raise
1
AMRAP
-
9
Stretch
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
BB GHD Back Rotations
2
0.5 mins
-
3
BB Zercher Deadlifts
3
5-8 reps
-
4
Front Squat (Paused)
3
4-8 reps
-
5
BB Split Lunge Drop Jump
2
5-8 reps
-
6
Unilateral Laying Hamstring Curls
3
5-8 reps
-
7A
Weighted Copenhagen Plank
2
1-1.5 mins
-
7B
Deep Lunge ISO
1
-
8
Hanging Leg Raise
1
AMRAP
-
9
Stretch
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
BB GHD Back Rotations
2
0.5 mins
-
3
BB Zercher Deadlifts
3
5-8 reps
-
4
Front Squat (Paused)
3
4-8 reps
-
5
BB Split Lunge Drop Jump
2
5-8 reps
-
6
Unilateral Laying Hamstring Curls
3
5-8 reps
-
7A
Weighted Copenhagen Plank
2
1-1.5 mins
-
7B
Deep Lunge ISO
1
-
8
Hanging Leg Raise
1
AMRAP
-
9
Stretch
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
BB GHD Back Rotations
2
0.5 mins
-
3
BB Zercher Deadlifts
3
5-8 reps
-
4
Front Squat (Paused)
3
4-8 reps
-
5
BB Split Lunge Drop Jump
2
5-8 reps
-
6
Unilateral Laying Hamstring Curls
3
5-8 reps
-
7A
Weighted Copenhagen Plank
2
1-1.5 mins
-
7B
Deep Lunge ISO
1
-
8
Hanging Leg Raise
1
AMRAP
-
9
Stretch
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
BB GHD Back Rotations
2
0.5 mins
-
3
BB Zercher Deadlifts
3
5-8 reps
-
4
Front Squat (Paused)
3
4-8 reps
-
5
BB Split Lunge Drop Jump
2
5-8 reps
-
6
Unilateral Laying Hamstring Curls
3
5-8 reps
-
7A
Weighted Copenhagen Plank
2
1-1.5 mins
-
7B
Deep Lunge ISO
1
-
8
Hanging Leg Raise
1
AMRAP
-
9
Stretch
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
BB GHD Back Rotations
2
0.5 mins
-
3
BB Zercher Deadlifts
3
5-8 reps
-
4
Front Squat (Paused)
3
4-8 reps
-
5
BB Split Lunge Drop Jump
2
5-8 reps
-
6
Unilateral Laying Hamstring Curls
3
5-8 reps
-
7A
Weighted Copenhagen Plank
2
1-1.5 mins
-
7B
Deep Lunge ISO
1
-
8
Hanging Leg Raise
1
AMRAP
-
9
Stretch
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
BB GHD Back Rotations
2
0.5 mins
-
3
BB Zercher Deadlifts
3
5-8 reps
-
4
Front Squat (Paused)
3
4-8 reps
-
5
BB Split Lunge Drop Jump
2
5-8 reps
-
6
Unilateral Laying Hamstring Curls
3
5-8 reps
-
7A
Weighted Copenhagen Plank
2
1-1.5 mins
-
7B
Deep Lunge ISO
1
-
8
Hanging Leg Raise
1
AMRAP
-
9
Stretch
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
BB GHD Back Rotations
2
0.5 mins
-
3
BB Zercher Deadlifts
3
5-8 reps
-
4
Front Squat (Paused)
3
4-8 reps
-
5
BB Split Lunge Drop Jump
2
5-8 reps
-
6
Unilateral Laying Hamstring Curls
3
5-8 reps
-
7A
Weighted Copenhagen Plank
2
1-1.5 mins
-
7B
Deep Lunge ISO
1
-
8
Hanging Leg Raise
1
AMRAP
-
9
Stretch
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
BB GHD Back Rotations
2
0.5 mins
-
3
BB Zercher Deadlifts
3
5-8 reps
-
4
Front Squat (Paused)
3
4-8 reps
-
5
BB Split Lunge Drop Jump
2
5-8 reps
-
6
Unilateral Laying Hamstring Curls
3
5-8 reps
-
7A
Weighted Copenhagen Plank
2
1-1.5 mins
-
7B
Deep Lunge ISO
1
-
8
Hanging Leg Raise
1
AMRAP
-
9
Stretch
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
BB GHD Back Rotations
2
0.5 mins
-
3
BB Zercher Deadlifts
3
5-8 reps
-
4
Front Squat (Paused)
3
4-8 reps
-
5
BB Split Lunge Drop Jump
2
5-8 reps
-
6
Unilateral Laying Hamstring Curls
3
5-8 reps
-
7A
Weighted Copenhagen Plank
2
1-1.5 mins
-
7B
Deep Lunge ISO
1
-
8
Hanging Leg Raise
1
AMRAP
-
9
Stretch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Warm Up
1
-
1B
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Cable Seated Fly
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Pullover (Dumbbell)
2
5-8 reps
-
7
Stretch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Warm Up
1
-
1B
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Cable Seated Fly
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Pullover (Dumbbell)
2
5-8 reps
-
7
Stretch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Warm Up
1
-
1B
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Cable Seated Fly
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Pullover (Dumbbell)
2
5-8 reps
-
7
Stretch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Warm Up
1
-
1B
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Cable Seated Fly
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Pullover (Dumbbell)
2
5-8 reps
-
7
Stretch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Warm Up
1
-
1B
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Cable Seated Fly
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Pullover (Dumbbell)
2
5-8 reps
-
7
Stretch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Warm Up
1
-
1B
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Cable Seated Fly
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Pullover (Dumbbell)
2
5-8 reps
-
7
Stretch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Warm Up
1
-
1B
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Cable Seated Fly
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Pullover (Dumbbell)
2
5-8 reps
-
7
Stretch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Warm Up
1
-
1B
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Cable Seated Fly
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Pullover (Dumbbell)
2
5-8 reps
-
7
Stretch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Warm Up
1
-
1B
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Cable Seated Fly
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Pullover (Dumbbell)
2
5-8 reps
-
7
Stretch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Warm Up
1
-
1B
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Cable Seated Fly
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Pullover (Dumbbell)
2
5-8 reps
-
7
Stretch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Warm Up
1
-
1B
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Cable Seated Fly
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Pullover (Dumbbell)
2
5-8 reps
-
7
Stretch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Warm Up
1
-
1B
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Cable Seated Fly
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Pullover (Dumbbell)
2
5-8 reps
-
7
Stretch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Warm Up
1
-
1B
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Cable Seated Fly
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Pullover (Dumbbell)
2
5-8 reps
-
7
Stretch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Warm Up
1
-
1B
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Cable Seated Fly
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Pullover (Dumbbell)
2
5-8 reps
-
7
Stretch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Warm Up
1
-
1B
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Cable Seated Fly
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Pullover (Dumbbell)
2
5-8 reps
-
7
Stretch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Warm Up
1
-
1B
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Cable Seated Fly
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Pullover (Dumbbell)
2
5-8 reps
-
7
Stretch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Warm Up
1
-
1B
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Cable Seated Fly
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Pullover (Dumbbell)
2
5-8 reps
-
7
Stretch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Warm Up
1
-
1B
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Cable Seated Fly
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Pullover (Dumbbell)
2
5-8 reps
-
7
Stretch
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Sprint Prep
1
-
3
Sprint
1
-
4
Deep Lunge ISO
1
-
5
Cool Down
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Sprint Prep
1
-
3
Sprint
1
-
4
Deep Lunge ISO
1
-
5
Cool Down
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Sprint Prep
1
-
3
Sprint
1
-
4
Deep Lunge ISO
1
-
5
Cool Down
1
-
Week 1
1 / 18 Weeks
Day 1
1
Bouldering1 Set
-
2
Pullup Top Hold ISO2 Sets
-
3A
Incline Curl (Dumbbell)3 Sets
5-8 Reps
-
3B
Hammer Preacher Curl3 Sets
5-8 Reps
-
Day 2
1A
Warm Up1 Set
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1B
DB Prone Y-Hold2 Sets
0.1-0.15 mins
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2
Incline Bench Press (Dumbbell)3 Sets
5-8 Reps
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3
Seated Overhead Press (Dumbbell)2 Sets
5-8 Reps
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4
Dip (Weighted)3 Sets
4-8 Reps
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5
Bottom-Dip Rings ISO1 Set
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6A
Cable Close-Grip Tricep Pushdown3 Sets
5-8 Reps
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6B
One Arm Lateral Raise (Cable)2 Sets
5-8 Reps
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7
Stretch1 Set
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Day 3
1
Bouldering1 Set
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2
Banded Muscle Ups2 Sets
AMRAP
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3A
Incline Curl (Dumbbell)3 Sets
5-8 Reps
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3B
DB Incline Hammer Curls3 Sets
5-8 Reps
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Day 4
1
Warm Up1 Set
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2
BB GHD Back Rotations 2 Sets
0.5 mins
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3
BB Zercher Deadlifts 3 Sets
5-8 Reps
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4
Front Squat (Paused)3 Sets
4-8 Reps
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5
BB Split Lunge Drop Jump2 Sets
5-8 Reps
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6
Unilateral Laying Hamstring Curls3 Sets
5-8 Reps
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7A
Weighted Copenhagen Plank2 Sets
1-1.5 mins
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7B
Deep Lunge ISO1 Set
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8
Hanging Leg Raise1 Set
AMRAP
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9
Stretch1 Set
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Day 5
1A
Warm Up1 Set
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1B
DB Kneeling Ext Rotations2 Sets
6-10 Reps
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2
Incline Bench Press (Barbell)3 Sets
5-8 Reps
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3
Cable Seated Fly 3 Sets
5-8 Reps
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4
T-Bar Row3 Sets
5-8 Reps
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5
Lat Pulldown (Neutral Grip)3 Sets
5-8 Reps
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6
Pullover (Dumbbell)2 Sets
5-8 Reps
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7
Stretch1 Set
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Day 6
1
Warm Up1 Set
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2
Sprint Prep1 Set
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3
Sprint1 Set
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4
Deep Lunge ISO1 Set
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5
Cool Down1 Set
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