5.0
(1 rating)
Program Description
To develop full body strength, athleticism & muscular balance. A 5/6 day split (optional sunday athletics day) with an emphasis on upper-body muscular development, lower body athleticism & bouldering progress. No fluff included, follow with consistency & determination & reap the rewards.
Program Overview
- LevelAdvanced
- GoalBodybuilding, Athletics
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedOct 25, 2025 10:02
- Last EditedDec 08, 2025 07:51
Muscle Engagement
Front
Back
MuscleSet
Biceps
12.9%
Triceps
12.9%
Lats
12.9%
Front Delts
11.6%
Upper Back
11.6%
Chest
9%
Middle Delts
6.5%
Forearms
3.9%
Quadriceps
3.9%
Glutes
3.9%
Hamstrings
3.9%
Other
3.9%
Lower Back
1.9%
Rear Delts
1.3%
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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
Weighted Ring Dips
3
5-8 reps
-
5
Bottom-Dip Rings ISO
1
-
6A
Cable Seated Low To High Fly
2
5-8 reps
-
6B
Cable Seated Mid Fly
1
5-8 reps
-
7A
Cable Close-Grip Tricep Pushdown
2
5-8 reps
-
7B
One Arm Lateral Raise (Dumbbell)
2
5-8 reps
-
8
Overhead Tricep Extension (Cable)
2
5-8 reps
-
9
Weighted Turkish Getups
1
4-5 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
Weighted Ring Dips
3
5-8 reps
-
5
Bottom-Dip Rings ISO
1
-
6A
Cable Seated Low To High Fly
2
5-8 reps
-
6B
Cable Seated Mid Fly
1
5-8 reps
-
7A
Cable Close-Grip Tricep Pushdown
2
5-8 reps
-
7B
One Arm Lateral Raise (Dumbbell)
2
5-8 reps
-
8
Overhead Tricep Extension (Cable)
2
5-8 reps
-
9
Weighted Turkish Getups
1
4-5 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
Weighted Ring Dips
3
5-8 reps
-
5
Bottom-Dip Rings ISO
1
-
6A
Cable Seated Low To High Fly
2
5-8 reps
-
6B
Cable Seated Mid Fly
1
5-8 reps
-
7A
Cable Close-Grip Tricep Pushdown
2
5-8 reps
-
7B
One Arm Lateral Raise (Dumbbell)
2
5-8 reps
-
8
Overhead Tricep Extension (Cable)
2
5-8 reps
-
9
Weighted Turkish Getups
1
4-5 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
Weighted Ring Dips
3
5-8 reps
-
5
Bottom-Dip Rings ISO
1
-
6A
Cable Seated Low To High Fly
2
5-8 reps
-
6B
Cable Seated Mid Fly
1
5-8 reps
-
7A
Cable Close-Grip Tricep Pushdown
2
5-8 reps
-
7B
One Arm Lateral Raise (Dumbbell)
2
5-8 reps
-
8
Overhead Tricep Extension (Cable)
2
5-8 reps
-
9
Weighted Turkish Getups
1
4-5 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
Weighted Ring Dips
3
5-8 reps
-
5
Bottom-Dip Rings ISO
1
-
6A
Cable Seated Low To High Fly
2
5-8 reps
-
6B
Cable Seated Mid Fly
1
5-8 reps
-
7A
Cable Close-Grip Tricep Pushdown
2
5-8 reps
-
7B
One Arm Lateral Raise (Dumbbell)
2
5-8 reps
-
8
Overhead Tricep Extension (Cable)
2
5-8 reps
-
9
Weighted Turkish Getups
1
4-5 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
Weighted Ring Dips
3
5-8 reps
-
5
Bottom-Dip Rings ISO
1
-
6A
Cable Seated Low To High Fly
2
5-8 reps
-
6B
Cable Seated Mid Fly
1
5-8 reps
-
7A
Cable Close-Grip Tricep Pushdown
2
5-8 reps
-
7B
One Arm Lateral Raise (Dumbbell)
2
5-8 reps
-
8
Overhead Tricep Extension (Cable)
2
5-8 reps
-
9
Weighted Turkish Getups
1
4-5 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
Weighted Ring Dips
3
5-8 reps
-
5
Bottom-Dip Rings ISO
1
-
6A
Cable Seated Low To High Fly
2
5-8 reps
-
6B
Cable Seated Mid Fly
1
5-8 reps
-
7A
Cable Close-Grip Tricep Pushdown
2
5-8 reps
-
7B
One Arm Lateral Raise (Dumbbell)
2
5-8 reps
-
8
Overhead Tricep Extension (Cable)
2
5-8 reps
-
9
Weighted Turkish Getups
1
4-5 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
Weighted Ring Dips
3
5-8 reps
-
5
Bottom-Dip Rings ISO
1
-
6A
Cable Seated Low To High Fly
2
5-8 reps
-
6B
Cable Seated Mid Fly
1
5-8 reps
-
7A
Cable Close-Grip Tricep Pushdown
2
5-8 reps
-
7B
One Arm Lateral Raise (Dumbbell)
2
5-8 reps
-
8
Overhead Tricep Extension (Cable)
2
5-8 reps
-
9
Weighted Turkish Getups
1
4-5 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
Weighted Ring Dips
3
5-8 reps
-
5
Bottom-Dip Rings ISO
1
-
6A
Cable Seated Low To High Fly
2
5-8 reps
-
6B
Cable Seated Mid Fly
1
5-8 reps
-
7A
Cable Close-Grip Tricep Pushdown
2
5-8 reps
-
7B
One Arm Lateral Raise (Dumbbell)
2
5-8 reps
-
8
Overhead Tricep Extension (Cable)
2
5-8 reps
-
9
Weighted Turkish Getups
1
4-5 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
Weighted Ring Dips
3
5-8 reps
-
5
Bottom-Dip Rings ISO
1
-
6A
Cable Seated Low To High Fly
2
5-8 reps
-
6B
Cable Seated Mid Fly
1
5-8 reps
-
7A
Cable Close-Grip Tricep Pushdown
2
5-8 reps
-
7B
One Arm Lateral Raise (Dumbbell)
2
5-8 reps
-
8
Overhead Tricep Extension (Cable)
2
5-8 reps
-
9
Weighted Turkish Getups
1
4-5 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
Weighted Ring Dips
3
5-8 reps
-
5
Bottom-Dip Rings ISO
1
-
6A
Cable Seated Low To High Fly
2
5-8 reps
-
6B
Cable Seated Mid Fly
1
5-8 reps
-
7A
Cable Close-Grip Tricep Pushdown
2
5-8 reps
-
7B
One Arm Lateral Raise (Dumbbell)
2
5-8 reps
-
8
Overhead Tricep Extension (Cable)
2
5-8 reps
-
9
Weighted Turkish Getups
1
4-5 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
Weighted Ring Dips
3
5-8 reps
-
5
Bottom-Dip Rings ISO
1
-
6A
Cable Seated Low To High Fly
2
5-8 reps
-
6B
Cable Seated Mid Fly
1
5-8 reps
-
7A
Cable Close-Grip Tricep Pushdown
2
5-8 reps
-
7B
One Arm Lateral Raise (Dumbbell)
2
5-8 reps
-
8
Overhead Tricep Extension (Cable)
2
5-8 reps
-
9
Weighted Turkish Getups
1
4-5 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
Weighted Ring Dips
3
5-8 reps
-
5
Bottom-Dip Rings ISO
1
-
6A
Cable Seated Low To High Fly
2
5-8 reps
-
6B
Cable Seated Mid Fly
1
5-8 reps
-
7A
Cable Close-Grip Tricep Pushdown
2
5-8 reps
-
7B
One Arm Lateral Raise (Dumbbell)
2
5-8 reps
-
8
Overhead Tricep Extension (Cable)
2
5-8 reps
-
9
Weighted Turkish Getups
1
4-5 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
Weighted Ring Dips
3
5-8 reps
-
5
Bottom-Dip Rings ISO
1
-
6A
Cable Seated Low To High Fly
2
5-8 reps
-
6B
Cable Seated Mid Fly
1
5-8 reps
-
7A
Cable Close-Grip Tricep Pushdown
2
5-8 reps
-
7B
One Arm Lateral Raise (Dumbbell)
2
5-8 reps
-
8
Overhead Tricep Extension (Cable)
2
5-8 reps
-
9
Weighted Turkish Getups
1
4-5 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
Weighted Ring Dips
3
5-8 reps
-
5
Bottom-Dip Rings ISO
1
-
6A
Cable Seated Low To High Fly
2
5-8 reps
-
6B
Cable Seated Mid Fly
1
5-8 reps
-
7A
Cable Close-Grip Tricep Pushdown
2
5-8 reps
-
7B
One Arm Lateral Raise (Dumbbell)
2
5-8 reps
-
8
Overhead Tricep Extension (Cable)
2
5-8 reps
-
9
Weighted Turkish Getups
1
4-5 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
Weighted Ring Dips
3
5-8 reps
-
5
Bottom-Dip Rings ISO
1
-
6A
Cable Seated Low To High Fly
2
5-8 reps
-
6B
Cable Seated Mid Fly
1
5-8 reps
-
7A
Cable Close-Grip Tricep Pushdown
2
5-8 reps
-
7B
One Arm Lateral Raise (Dumbbell)
2
5-8 reps
-
8
Overhead Tricep Extension (Cable)
2
5-8 reps
-
9
Weighted Turkish Getups
1
4-5 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
Weighted Ring Dips
3
5-8 reps
-
5
Bottom-Dip Rings ISO
1
-
6A
Cable Seated Low To High Fly
2
5-8 reps
-
6B
Cable Seated Mid Fly
1
5-8 reps
-
7A
Cable Close-Grip Tricep Pushdown
2
5-8 reps
-
7B
One Arm Lateral Raise (Dumbbell)
2
5-8 reps
-
8
Overhead Tricep Extension (Cable)
2
5-8 reps
-
9
Weighted Turkish Getups
1
4-5 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
Weighted Ring Dips
3
5-8 reps
-
5
Bottom-Dip Rings ISO
1
-
6A
Cable Seated Low To High Fly
2
5-8 reps
-
6B
Cable Seated Mid Fly
1
5-8 reps
-
7A
Cable Close-Grip Tricep Pushdown
2
5-8 reps
-
7B
One Arm Lateral Raise (Dumbbell)
2
5-8 reps
-
8
Overhead Tricep Extension (Cable)
2
5-8 reps
-
9
Weighted Turkish Getups
1
4-5 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 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
Front Squat (Paused)
3
4-8 reps
-
3
BB Zercher Deadlifts
3
5-8 reps
-
4
BB Split Lunge Drop Jump
2
5-8 reps
-
5
Unilateral Laying Hamstring Curls
3
6-10 reps
-
6
BB GHD Back Rotations
3
0.5 mins
-
7A
Weighted Back Extension ISO
2
-
7B
Weighted Copenhagen Plank
2
1-1.5 mins
-
8
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Front Squat (Paused)
3
4-8 reps
-
3
BB Zercher Deadlifts
3
5-8 reps
-
4
BB Split Lunge Drop Jump
2
5-8 reps
-
5
Unilateral Laying Hamstring Curls
3
6-10 reps
-
6
BB GHD Back Rotations
3
0.5 mins
-
7A
Weighted Back Extension ISO
2
-
7B
Weighted Copenhagen Plank
2
1-1.5 mins
-
8
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Front Squat (Paused)
3
4-8 reps
-
3
BB Zercher Deadlifts
3
5-8 reps
-
4
BB Split Lunge Drop Jump
2
5-8 reps
-
5
Unilateral Laying Hamstring Curls
3
6-10 reps
-
6
BB GHD Back Rotations
3
0.5 mins
-
7A
Weighted Back Extension ISO
2
-
7B
Weighted Copenhagen Plank
2
1-1.5 mins
-
8
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Front Squat (Paused)
3
4-8 reps
-
3
BB Zercher Deadlifts
3
5-8 reps
-
4
BB Split Lunge Drop Jump
2
5-8 reps
-
5
Unilateral Laying Hamstring Curls
3
6-10 reps
-
6
BB GHD Back Rotations
3
0.5 mins
-
7A
Weighted Back Extension ISO
2
-
7B
Weighted Copenhagen Plank
2
1-1.5 mins
-
8
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Front Squat (Paused)
3
4-8 reps
-
3
BB Zercher Deadlifts
3
5-8 reps
-
4
BB Split Lunge Drop Jump
2
5-8 reps
-
5
Unilateral Laying Hamstring Curls
3
6-10 reps
-
6
BB GHD Back Rotations
3
0.5 mins
-
7A
Weighted Back Extension ISO
2
-
7B
Weighted Copenhagen Plank
2
1-1.5 mins
-
8
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Front Squat (Paused)
3
4-8 reps
-
3
BB Zercher Deadlifts
3
5-8 reps
-
4
BB Split Lunge Drop Jump
2
5-8 reps
-
5
Unilateral Laying Hamstring Curls
3
6-10 reps
-
6
BB GHD Back Rotations
3
0.5 mins
-
7A
Weighted Back Extension ISO
2
-
7B
Weighted Copenhagen Plank
2
1-1.5 mins
-
8
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Front Squat (Paused)
3
4-8 reps
-
3
BB Zercher Deadlifts
3
5-8 reps
-
4
BB Split Lunge Drop Jump
2
5-8 reps
-
5
Unilateral Laying Hamstring Curls
3
6-10 reps
-
6
BB GHD Back Rotations
3
0.5 mins
-
7A
Weighted Back Extension ISO
2
-
7B
Weighted Copenhagen Plank
2
1-1.5 mins
-
8
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Front Squat (Paused)
3
4-8 reps
-
3
BB Zercher Deadlifts
3
5-8 reps
-
4
BB Split Lunge Drop Jump
2
5-8 reps
-
5
Unilateral Laying Hamstring Curls
3
6-10 reps
-
6
BB GHD Back Rotations
3
0.5 mins
-
7A
Weighted Back Extension ISO
2
-
7B
Weighted Copenhagen Plank
2
1-1.5 mins
-
8
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Front Squat (Paused)
3
4-8 reps
-
3
BB Zercher Deadlifts
3
5-8 reps
-
4
BB Split Lunge Drop Jump
2
5-8 reps
-
5
Unilateral Laying Hamstring Curls
3
6-10 reps
-
6
BB GHD Back Rotations
3
0.5 mins
-
7A
Weighted Back Extension ISO
2
-
7B
Weighted Copenhagen Plank
2
1-1.5 mins
-
8
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Front Squat (Paused)
3
4-8 reps
-
3
BB Zercher Deadlifts
3
5-8 reps
-
4
BB Split Lunge Drop Jump
2
5-8 reps
-
5
Unilateral Laying Hamstring Curls
3
6-10 reps
-
6
BB GHD Back Rotations
3
0.5 mins
-
7A
Weighted Back Extension ISO
2
-
7B
Weighted Copenhagen Plank
2
1-1.5 mins
-
8
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Front Squat (Paused)
3
4-8 reps
-
3
BB Zercher Deadlifts
3
5-8 reps
-
4
BB Split Lunge Drop Jump
2
5-8 reps
-
5
Unilateral Laying Hamstring Curls
3
6-10 reps
-
6
BB GHD Back Rotations
3
0.5 mins
-
7A
Weighted Back Extension ISO
2
-
7B
Weighted Copenhagen Plank
2
1-1.5 mins
-
8
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Front Squat (Paused)
3
4-8 reps
-
3
BB Zercher Deadlifts
3
5-8 reps
-
4
BB Split Lunge Drop Jump
2
5-8 reps
-
5
Unilateral Laying Hamstring Curls
3
6-10 reps
-
6
BB GHD Back Rotations
3
0.5 mins
-
7A
Weighted Back Extension ISO
2
-
7B
Weighted Copenhagen Plank
2
1-1.5 mins
-
8
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Front Squat (Paused)
3
4-8 reps
-
3
BB Zercher Deadlifts
3
5-8 reps
-
4
BB Split Lunge Drop Jump
2
5-8 reps
-
5
Unilateral Laying Hamstring Curls
3
6-10 reps
-
6
BB GHD Back Rotations
3
0.5 mins
-
7A
Weighted Back Extension ISO
2
-
7B
Weighted Copenhagen Plank
2
1-1.5 mins
-
8
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Front Squat (Paused)
3
4-8 reps
-
3
BB Zercher Deadlifts
3
5-8 reps
-
4
BB Split Lunge Drop Jump
2
5-8 reps
-
5
Unilateral Laying Hamstring Curls
3
6-10 reps
-
6
BB GHD Back Rotations
3
0.5 mins
-
7A
Weighted Back Extension ISO
2
-
7B
Weighted Copenhagen Plank
2
1-1.5 mins
-
8
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Front Squat (Paused)
3
4-8 reps
-
3
BB Zercher Deadlifts
3
5-8 reps
-
4
BB Split Lunge Drop Jump
2
5-8 reps
-
5
Unilateral Laying Hamstring Curls
3
6-10 reps
-
6
BB GHD Back Rotations
3
0.5 mins
-
7A
Weighted Back Extension ISO
2
-
7B
Weighted Copenhagen Plank
2
1-1.5 mins
-
8
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Front Squat (Paused)
3
4-8 reps
-
3
BB Zercher Deadlifts
3
5-8 reps
-
4
BB Split Lunge Drop Jump
2
5-8 reps
-
5
Unilateral Laying Hamstring Curls
3
6-10 reps
-
6
BB GHD Back Rotations
3
0.5 mins
-
7A
Weighted Back Extension ISO
2
-
7B
Weighted Copenhagen Plank
2
1-1.5 mins
-
8
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Front Squat (Paused)
3
4-8 reps
-
3
BB Zercher Deadlifts
3
5-8 reps
-
4
BB Split Lunge Drop Jump
2
5-8 reps
-
5
Unilateral Laying Hamstring Curls
3
6-10 reps
-
6
BB GHD Back Rotations
3
0.5 mins
-
7A
Weighted Back Extension ISO
2
-
7B
Weighted Copenhagen Plank
2
1-1.5 mins
-
8
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Front Squat (Paused)
3
4-8 reps
-
3
BB Zercher Deadlifts
3
5-8 reps
-
4
BB Split Lunge Drop Jump
2
5-8 reps
-
5
Unilateral Laying Hamstring Curls
3
6-10 reps
-
6
BB GHD Back Rotations
3
0.5 mins
-
7A
Weighted Back Extension ISO
2
-
7B
Weighted Copenhagen Plank
2
1-1.5 mins
-
8
Stretching
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
-
3A
Cable Seated Low To High Fly
2
5-8 reps
-
3B
Cable Seated Mid Fly
1
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Single Arm Row (Cable)
2
5-8 reps
-
7
Pullover (Dumbbell)
2
5-8 reps
-
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
-
3A
Cable Seated Low To High Fly
2
5-8 reps
-
3B
Cable Seated Mid Fly
1
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Single Arm Row (Cable)
2
5-8 reps
-
7
Pullover (Dumbbell)
2
5-8 reps
-
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
-
3A
Cable Seated Low To High Fly
2
5-8 reps
-
3B
Cable Seated Mid Fly
1
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Single Arm Row (Cable)
2
5-8 reps
-
7
Pullover (Dumbbell)
2
5-8 reps
-
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
-
3A
Cable Seated Low To High Fly
2
5-8 reps
-
3B
Cable Seated Mid Fly
1
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Single Arm Row (Cable)
2
5-8 reps
-
7
Pullover (Dumbbell)
2
5-8 reps
-
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
-
3A
Cable Seated Low To High Fly
2
5-8 reps
-
3B
Cable Seated Mid Fly
1
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Single Arm Row (Cable)
2
5-8 reps
-
7
Pullover (Dumbbell)
2
5-8 reps
-
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
-
3A
Cable Seated Low To High Fly
2
5-8 reps
-
3B
Cable Seated Mid Fly
1
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Single Arm Row (Cable)
2
5-8 reps
-
7
Pullover (Dumbbell)
2
5-8 reps
-
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
-
3A
Cable Seated Low To High Fly
2
5-8 reps
-
3B
Cable Seated Mid Fly
1
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Single Arm Row (Cable)
2
5-8 reps
-
7
Pullover (Dumbbell)
2
5-8 reps
-
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
-
3A
Cable Seated Low To High Fly
2
5-8 reps
-
3B
Cable Seated Mid Fly
1
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Single Arm Row (Cable)
2
5-8 reps
-
7
Pullover (Dumbbell)
2
5-8 reps
-
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
-
3A
Cable Seated Low To High Fly
2
5-8 reps
-
3B
Cable Seated Mid Fly
1
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Single Arm Row (Cable)
2
5-8 reps
-
7
Pullover (Dumbbell)
2
5-8 reps
-
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
-
3A
Cable Seated Low To High Fly
2
5-8 reps
-
3B
Cable Seated Mid Fly
1
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Single Arm Row (Cable)
2
5-8 reps
-
7
Pullover (Dumbbell)
2
5-8 reps
-
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
-
3A
Cable Seated Low To High Fly
2
5-8 reps
-
3B
Cable Seated Mid Fly
1
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Single Arm Row (Cable)
2
5-8 reps
-
7
Pullover (Dumbbell)
2
5-8 reps
-
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
-
3A
Cable Seated Low To High Fly
2
5-8 reps
-
3B
Cable Seated Mid Fly
1
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Single Arm Row (Cable)
2
5-8 reps
-
7
Pullover (Dumbbell)
2
5-8 reps
-
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
-
3A
Cable Seated Low To High Fly
2
5-8 reps
-
3B
Cable Seated Mid Fly
1
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Single Arm Row (Cable)
2
5-8 reps
-
7
Pullover (Dumbbell)
2
5-8 reps
-
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
-
3A
Cable Seated Low To High Fly
2
5-8 reps
-
3B
Cable Seated Mid Fly
1
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Single Arm Row (Cable)
2
5-8 reps
-
7
Pullover (Dumbbell)
2
5-8 reps
-
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
-
3A
Cable Seated Low To High Fly
2
5-8 reps
-
3B
Cable Seated Mid Fly
1
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Single Arm Row (Cable)
2
5-8 reps
-
7
Pullover (Dumbbell)
2
5-8 reps
-
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
-
3A
Cable Seated Low To High Fly
2
5-8 reps
-
3B
Cable Seated Mid Fly
1
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Single Arm Row (Cable)
2
5-8 reps
-
7
Pullover (Dumbbell)
2
5-8 reps
-
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
-
3A
Cable Seated Low To High Fly
2
5-8 reps
-
3B
Cable Seated Mid Fly
1
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Single Arm Row (Cable)
2
5-8 reps
-
7
Pullover (Dumbbell)
2
5-8 reps
-
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
-
3A
Cable Seated Low To High Fly
2
5-8 reps
-
3B
Cable Seated Mid Fly
1
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Single Arm Row (Cable)
2
5-8 reps
-
7
Pullover (Dumbbell)
2
5-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Sprint Prep
1
-
3
Sprint
1
-
4
Deep Lunge ISO
1
-
5
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Sprint Prep
1
-
3
Sprint
1
-
4
Deep Lunge ISO
1
-
5
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Sprint Prep
1
-
3
Sprint
1
-
4
Deep Lunge ISO
1
-
5
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Sprint Prep
1
-
3
Sprint
1
-
4
Deep Lunge ISO
1
-
5
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Sprint Prep
1
-
3
Sprint
1
-
4
Deep Lunge ISO
1
-
5
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Sprint Prep
1
-
3
Sprint
1
-
4
Deep Lunge ISO
1
-
5
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Sprint Prep
1
-
3
Sprint
1
-
4
Deep Lunge ISO
1
-
5
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Sprint Prep
1
-
3
Sprint
1
-
4
Deep Lunge ISO
1
-
5
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Sprint Prep
1
-
3
Sprint
1
-
4
Deep Lunge ISO
1
-
5
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Sprint Prep
1
-
3
Sprint
1
-
4
Deep Lunge ISO
1
-
5
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Sprint Prep
1
-
3
Sprint
1
-
4
Deep Lunge ISO
1
-
5
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Sprint Prep
1
-
3
Sprint
1
-
4
Deep Lunge ISO
1
-
5
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Sprint Prep
1
-
3
Sprint
1
-
4
Deep Lunge ISO
1
-
5
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Sprint Prep
1
-
3
Sprint
1
-
4
Deep Lunge ISO
1
-
5
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Sprint Prep
1
-
3
Sprint
1
-
4
Deep Lunge ISO
1
-
5
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Sprint Prep
1
-
3
Sprint
1
-
4
Deep Lunge ISO
1
-
5
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Sprint Prep
1
-
3
Sprint
1
-
4
Deep Lunge ISO
1
-
5
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Sprint Prep
1
-
3
Sprint
1
-
4
Deep Lunge ISO
1
-
5
Stretching
1
-
Week 1
1 / 18 Weeks
Day 1
1
Bouldering1 Set
-
2
Pullup Top Hold ISO1 Set
1 Set
-
-
3A
Incline Curl (Dumbbell)3 Sets
5-8 Reps
-
3B
Hammer Preacher Curl1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
Day 2
1A
Warm Up1 Set
-
1B
DB Prone Y-Hold1 Set
1 Set
0.1-0.15 mins
0.1-0.15 mins
-
-
2
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
3
Seated Overhead Press (Dumbbell)1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
4
Weighted Ring Dips1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
5
Bottom-Dip Rings ISO1 Set
-
6A
Cable Seated Low To High Fly1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
6B
Cable Seated Mid Fly1 Set
5-8 Reps
-
7A
Cable Close-Grip Tricep Pushdown1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
7B
One Arm Lateral Raise (Dumbbell)1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
8
Overhead Tricep Extension (Cable)1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
9
Weighted Turkish Getups1 Set
4-5 Reps
-
Day 3
1
Bouldering1 Set
-
2
Banded Muscle Ups1 Set
1 Set
AMRAP
AMRAP
-
-
3A
Incline Curl (Dumbbell)3 Sets
5-8 Reps
-
3B
DB Incline Hammer Curls3 Sets
5-8 Reps
-
Day 4
1
Warm Up1 Set
-
2
Front Squat (Paused)1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
-
-
-
3
BB Zercher Deadlifts 1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
4
BB Split Lunge Drop Jump1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
5
Unilateral Laying Hamstring Curls3 Sets
6-10 Reps
-
6
BB GHD Back Rotations 1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-
7A
Weighted Back Extension ISO 1 Set
1 Set
-
-
7B
Weighted Copenhagen Plank1 Set
1 Set
1-1.5 mins
1-1.5 mins
-
-
8
Stretching1 Set
-
Day 5
1A
Warm Up1 Set
-
1B
DB Kneeling Ext Rotations1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
2
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
3A
Cable Seated Low To High Fly1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
3B
Cable Seated Mid Fly1 Set
5-8 Reps
-
4
T-Bar Row3 Sets
5-8 Reps
-
5
Lat Pulldown (Neutral Grip)1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
6
Single Arm Row (Cable)1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
7
Pullover (Dumbbell)1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
Day 6
1
Warm Up1 Set
-
2
Sprint Prep1 Set
-
3
Sprint1 Set
-
4
Deep Lunge ISO1 Set
-
5
Stretching1 Set
-