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JB training program

by James B.

Program Description

Strength training

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    120 minutes
  • Created
    Nov 19, 2025 01:12
  • Last Edited
    Nov 23, 2025 02:57
Muscle Engagement
Front
Back
MuscleSet
Other
21.7%
Quadriceps
16.5%
Abs
15.5%
Glutes
11.9%
Upper Back
6.5%
Hamstrings
4.4%
Olympic
3.3%
Forearms
3.2%
Lower Back
3.2%
Front Delts
3.2%
Lats
3.1%
Chest
2.3%
Triceps
1.9%
Adductors
1.3%
Biceps
1.2%
Middle Delts
0.8%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
70%
2
Deadlift (Barbell)
5
5 reps
70%
3
Lunge (Barbell)
4
12 reps
RPE 7.5
4
Plank
4
1 mins
RPE 7
5
Hanging Leg Raise
4
12 reps
RPE 7
6
Russian Twist
4
20 reps
RPE 7
7
Ab Wheel
4
10 reps
RPE 7
8
Back Extension
4
12 reps
RPE 7
9
Med Ball Slam
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
70%
2
Deadlift (Barbell)
5
5 reps
70%
3
Lunge (Barbell)
4
12 reps
RPE 7.5
4
Plank
4
1 mins
RPE 7
5
Hanging Leg Raise
4
12 reps
RPE 7
6
Russian Twist
4
20 reps
RPE 7
7
Ab Wheel
4
10 reps
RPE 7
8
Back Extension
4
12 reps
RPE 7
9
Med Ball Slam
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
70%
2
Deadlift (Barbell)
5
5 reps
70%
3
Lunge (Barbell)
4
12 reps
RPE 7.5
4
Plank
4
1 mins
RPE 7
5
Hanging Leg Raise
4
12 reps
RPE 7
6
Russian Twist
4
20 reps
RPE 7
7
Ab Wheel
4
10 reps
RPE 7
8
Back Extension
4
12 reps
RPE 7
9
Med Ball Slam
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
70%
2
Deadlift (Barbell)
5
5 reps
70%
3
Lunge (Barbell)
4
12 reps
RPE 7.5
4
Plank
4
1 mins
RPE 7
5
Hanging Leg Raise
4
12 reps
RPE 7
6
Russian Twist
4
20 reps
RPE 7
7
Ab Wheel
4
10 reps
RPE 7
8
Back Extension
4
12 reps
RPE 7
9
Med Ball Slam
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
70%
2
Deadlift (Barbell)
5
5 reps
70%
3
Lunge (Barbell)
4
12 reps
RPE 7.5
4
Plank
4
1 mins
RPE 7
5
Hanging Leg Raise
4
12 reps
RPE 7
6
Russian Twist
4
20 reps
RPE 7
7
Ab Wheel
4
10 reps
RPE 7
8
Back Extension
4
12 reps
RPE 7
9
Med Ball Slam
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
70%
2
Deadlift (Barbell)
5
5 reps
70%
3
Lunge (Barbell)
4
12 reps
RPE 7.5
4
Plank
4
1 mins
RPE 7
5
Hanging Leg Raise
4
12 reps
RPE 7
6
Russian Twist
4
20 reps
RPE 7
7
Ab Wheel
4
10 reps
RPE 7
8
Back Extension
4
12 reps
RPE 7
9
Med Ball Slam
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Deadlift (Barbell)
6
3 reps
80%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Deadlift (Barbell)
6
3 reps
80%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Deadlift (Barbell)
6
3 reps
80%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Deadlift (Barbell)
6
3 reps
80%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Deadlift (Barbell)
6
3 reps
80%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Deadlift (Barbell)
6
3 reps
80%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
7
3 reps
90%
2
Zercher Squat (Barbell)
4
4 reps
90%
3
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
7
3 reps
90%
2
Zercher Squat (Barbell)
4
4 reps
90%
3
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
7
3 reps
90%
2
Zercher Squat (Barbell)
4
4 reps
90%
3
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
7
3 reps
90%
2
Zercher Squat (Barbell)
4
4 reps
90%
3
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
10
1.5 mins
RPE 7
2
200m Sprint
5
1.5 mins
RPE 7
3
Assault Bike
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
10
1.5 mins
RPE 7
2
200m Sprint
5
1.5 mins
RPE 7
3
Assault Bike
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
10
1.5 mins
RPE 7
2
200m Sprint
5
1.5 mins
RPE 7
3
Assault Bike
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
10
1.5 mins
RPE 7
2
200m Sprint
5
1.5 mins
RPE 7
3
Assault Bike
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
10
1.5 mins
RPE 7
2
200m Sprint
5
1.5 mins
RPE 7
3
Assault Bike
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
10
1.5 mins
RPE 7
2
200m Sprint
5
1.5 mins
RPE 7
3
Assault Bike
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
400m Sprint
10
1 mins
-
2
Assault Bike
10
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
400m Sprint
10
1 mins
-
2
Assault Bike
10
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
400m Sprint
10
1 mins
-
2
Assault Bike
10
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
400m Sprint
10
1 mins
-
2
Assault Bike
10
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
400m Sprint
10
1 mins
-
2
Assault Bike
10
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
400m Sprint
10
1 mins
-
2
Assault Bike
10
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
10
1 mins
-
2
Assault Bike
10
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
10
1 mins
-
2
Assault Bike
10
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
10
1 mins
-
2
Assault Bike
10
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
10
1 mins
-
2
Assault Bike
10
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
75%
2
Pull-Up (Bodyweight)
5
10 reps
RPE 7
3
Farmer's Walk (Weighted)
5
10 reps
-
4
Plate Hold
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
75%
2
Pull-Up (Bodyweight)
5
10 reps
RPE 7
3
Farmer's Walk (Weighted)
5
10 reps
-
4
Plate Hold
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
75%
2
Pull-Up (Bodyweight)
5
10 reps
RPE 7
3
Farmer's Walk (Weighted)
5
10 reps
-
4
Plate Hold
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
75%
2
Pull-Up (Bodyweight)
5
10 reps
RPE 7
3
Farmer's Walk (Weighted)
5
10 reps
-
4
Plate Hold
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
75%
2
Pull-Up (Bodyweight)
5
10 reps
RPE 7
3
Farmer's Walk (Weighted)
5
10 reps
-
4
Plate Hold
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
75%
2
Pull-Up (Bodyweight)
5
10 reps
RPE 7
3
Farmer's Walk (Weighted)
5
10 reps
-
4
Plate Hold
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Pull-Up (Weighted)
6
6 reps
RPE 8
3
Farmer's Walk (Weighted)
6
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Pull-Up (Weighted)
6
6 reps
RPE 8
3
Farmer's Walk (Weighted)
6
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Pull-Up (Weighted)
6
6 reps
RPE 8
3
Farmer's Walk (Weighted)
6
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Pull-Up (Weighted)
6
6 reps
RPE 8
3
Farmer's Walk (Weighted)
6
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Pull-Up (Weighted)
6
6 reps
RPE 8
3
Farmer's Walk (Weighted)
6
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Pull-Up (Weighted)
6
6 reps
RPE 8
3
Farmer's Walk (Weighted)
6
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
6
3 reps
90%
2
Pull-Up (Weighted)
6
6 reps
RPE 9
3
Farmer's Walk (Weighted)
7
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
6
3 reps
90%
2
Pull-Up (Weighted)
6
6 reps
RPE 9
3
Farmer's Walk (Weighted)
7
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
6
3 reps
90%
2
Pull-Up (Weighted)
6
6 reps
RPE 9
3
Farmer's Walk (Weighted)
7
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
6
3 reps
90%
2
Pull-Up (Weighted)
6
6 reps
RPE 9
3
Farmer's Walk (Weighted)
7
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
6
3 reps
80%
2
Box Jump
5
12 reps
RPE 8
3
Med Ball Slam
5
20 reps
RPE 9
4
Rope Climb
6
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
6
3 reps
80%
2
Box Jump
5
12 reps
RPE 8
3
Med Ball Slam
5
20 reps
RPE 9
4
Rope Climb
6
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
6
3 reps
80%
2
Box Jump
5
12 reps
RPE 8
3
Med Ball Slam
5
20 reps
RPE 9
4
Rope Climb
6
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
6
3 reps
80%
2
Box Jump
5
12 reps
RPE 8
3
Med Ball Slam
5
20 reps
RPE 9
4
Rope Climb
6
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
6
3 reps
80%
2
Box Jump
5
12 reps
RPE 8
3
Med Ball Slam
5
20 reps
RPE 9
4
Rope Climb
6
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
6
3 reps
80%
2
Box Jump
5
12 reps
RPE 8
3
Med Ball Slam
5
20 reps
RPE 9
4
Rope Climb
6
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
6
3 reps
80%
2
Box Jump
5
10 reps
RPE 8
3
Broad Jump
5
8 reps
RPE 8
4
Lateral Box Jump
5
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
6
3 reps
80%
2
Box Jump
5
10 reps
RPE 8
3
Broad Jump
5
8 reps
RPE 8
4
Lateral Box Jump
5
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
6
3 reps
80%
2
Box Jump
5
10 reps
RPE 8
3
Broad Jump
5
8 reps
RPE 8
4
Lateral Box Jump
5
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
6
3 reps
80%
2
Box Jump
5
10 reps
RPE 8
3
Broad Jump
5
8 reps
RPE 8
4
Lateral Box Jump
5
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
6
3 reps
80%
2
Box Jump
5
10 reps
RPE 8
3
Broad Jump
5
8 reps
RPE 8
4
Lateral Box Jump
5
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
6
3 reps
80%
2
Box Jump
5
10 reps
RPE 8
3
Broad Jump
5
8 reps
RPE 8
4
Lateral Box Jump
5
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
6
3 reps
85%
2
Broad Jump
6
8 reps
RPE 8
3
Lateral Box Jump
6
8 reps
RPE 8
4
Split Squat Jump
6
8 reps
RPE 8
5
Lying Chest Pass Med Ball Throw
5
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
6
3 reps
85%
2
Broad Jump
6
8 reps
RPE 8
3
Lateral Box Jump
6
8 reps
RPE 8
4
Split Squat Jump
6
8 reps
RPE 8
5
Lying Chest Pass Med Ball Throw
5
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
6
3 reps
85%
2
Broad Jump
6
8 reps
RPE 8
3
Lateral Box Jump
6
8 reps
RPE 8
4
Split Squat Jump
6
8 reps
RPE 8
5
Lying Chest Pass Med Ball Throw
5
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
6
3 reps
85%
2
Broad Jump
6
8 reps
RPE 8
3
Lateral Box Jump
6
8 reps
RPE 8
4
Split Squat Jump
6
8 reps
RPE 8
5
Lying Chest Pass Med Ball Throw
5
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
RPE 6.5
2
Jump Rope
6
3 mins
-
3
Plank
4
1 mins
RPE 7
4
Russian Twist
4
20 reps
RPE 8
5
Hanging Leg Raise
4
15 reps
RPE 8
6
Ab Wheel
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
RPE 6.5
2
Jump Rope
6
3 mins
-
3
Plank
4
1 mins
RPE 7
4
Russian Twist
4
20 reps
RPE 8
5
Hanging Leg Raise
4
15 reps
RPE 8
6
Ab Wheel
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
RPE 6.5
2
Jump Rope
6
3 mins
-
3
Plank
4
1 mins
RPE 7
4
Russian Twist
4
20 reps
RPE 8
5
Hanging Leg Raise
4
15 reps
RPE 8
6
Ab Wheel
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
RPE 6.5
2
Jump Rope
6
3 mins
-
3
Plank
4
1 mins
RPE 7
4
Russian Twist
4
20 reps
RPE 8
5
Hanging Leg Raise
4
15 reps
RPE 8
6
Ab Wheel
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
RPE 6.5
2
Jump Rope
6
3 mins
-
3
Plank
4
1 mins
RPE 7
4
Russian Twist
4
20 reps
RPE 8
5
Hanging Leg Raise
4
15 reps
RPE 8
6
Ab Wheel
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
RPE 6.5
2
Jump Rope
6
3 mins
-
3
Plank
4
1 mins
RPE 7
4
Russian Twist
4
20 reps
RPE 8
5
Hanging Leg Raise
4
15 reps
RPE 8
6
Ab Wheel
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
7
3 mins
RPE 8
2
Run
1
90 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
7
3 mins
RPE 8
2
Run
1
90 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
7
3 mins
RPE 8
2
Run
1
90 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
7
3 mins
RPE 8
2
Run
1
90 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
7
3 mins
RPE 8
2
Run
1
90 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
7
3 mins
RPE 8
2
Run
1
90 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rope Climb
7
1 reps
RPE 8
2
Plate Hold
5
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rope Climb
7
1 reps
RPE 8
2
Plate Hold
5
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rope Climb
7
1 reps
RPE 8
2
Plate Hold
5
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rope Climb
7
1 reps
RPE 8
2
Plate Hold
5
1 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plate Hold
4
1 mins
RPE 8
2
Plank
4
1 mins
RPE 8
3
Hanging Leg Raise
4
15 reps
RPE 8
4
Russian Twist
4
20 reps
RPE 8
5
Ab Wheel
4
12 reps
RPE 8
6
Med Ball Slam
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plate Hold
4
1 mins
RPE 8
2
Plank
4
1 mins
RPE 8
3
Hanging Leg Raise
4
15 reps
RPE 8
4
Russian Twist
4
20 reps
RPE 8
5
Ab Wheel
4
12 reps
RPE 8
6
Med Ball Slam
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plate Hold
4
1 mins
RPE 8
2
Plank
4
1 mins
RPE 8
3
Hanging Leg Raise
4
15 reps
RPE 8
4
Russian Twist
4
20 reps
RPE 8
5
Ab Wheel
4
12 reps
RPE 8
6
Med Ball Slam
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plate Hold
4
1 mins
RPE 8
2
Plank
4
1 mins
RPE 8
3
Hanging Leg Raise
4
15 reps
RPE 8
4
Russian Twist
4
20 reps
RPE 8
5
Ab Wheel
4
12 reps
RPE 8
6
Med Ball Slam
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plate Hold
4
1 mins
RPE 8
2
Plank
4
1 mins
RPE 8
3
Hanging Leg Raise
4
15 reps
RPE 8
4
Russian Twist
4
20 reps
RPE 8
5
Ab Wheel
4
12 reps
RPE 8
6
Med Ball Slam
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plate Hold
4
1 mins
RPE 8
2
Plank
4
1 mins
RPE 8
3
Hanging Leg Raise
4
15 reps
RPE 8
4
Russian Twist
4
20 reps
RPE 8
5
Ab Wheel
4
12 reps
RPE 8
6
Med Ball Slam
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plate Hold
4
1 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plate Hold
4
1 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plate Hold
4
1 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plate Hold
4
1 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plate Hold
4
1 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plate Hold
4
1 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
8
3 mins
-
2
100m Sprint
15
1 mins
RPE 8
3
Plank
4
1 mins
RPE 8
4
Hanging Leg Raise
4
15 reps
RPE 8
5
Russian Twist
4
20 reps
RPE 8
6
Ab Wheel
4
12 reps
RPE 8
7
Med Ball Slam
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
8
3 mins
-
2
100m Sprint
15
1 mins
RPE 8
3
Plank
4
1 mins
RPE 8
4
Hanging Leg Raise
4
15 reps
RPE 8
5
Russian Twist
4
20 reps
RPE 8
6
Ab Wheel
4
12 reps
RPE 8
7
Med Ball Slam
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
8
3 mins
-
2
100m Sprint
15
1 mins
RPE 8
3
Plank
4
1 mins
RPE 8
4
Hanging Leg Raise
4
15 reps
RPE 8
5
Russian Twist
4
20 reps
RPE 8
6
Ab Wheel
4
12 reps
RPE 8
7
Med Ball Slam
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
8
3 mins
-
2
100m Sprint
15
1 mins
RPE 8
3
Plank
4
1 mins
RPE 8
4
Hanging Leg Raise
4
15 reps
RPE 8
5
Russian Twist
4
20 reps
RPE 8
6
Ab Wheel
4
12 reps
RPE 8
7
Med Ball Slam
4
15 reps
RPE 8
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
5 Sets
6 Reps
70%
2
Deadlift (Barbell)
5 Sets
5 Reps
70%
3
Lunge (Barbell)
4 Sets
12 Reps
@7.5
4
Plank
4 Sets
1 mins
@7
5
Hanging Leg Raise
4 Sets
12 Reps
@7
6
Russian Twist
4 Sets
20 Reps
@7
7
Ab Wheel
4 Sets
10 Reps
@7
8
Back Extension
4 Sets
12 Reps
@7
9
Med Ball Slam
4 Sets
15 Reps
@7
Day 3
1
Bench Press (Barbell)
5 Sets
6 Reps
75%
2
Pull-Up (Bodyweight)
5 Sets
10 Reps
@7
3
Farmer's Walk (Weighted)
5 Sets
10 Reps
-
4
Plate Hold
4 Sets
1 mins
-
Day 4
1
Power Clean
6 Sets
3 Reps
80%
2
Box Jump
5 Sets
12 Reps
@8
3
Med Ball Slam
5 Sets
20 Reps
@9
4
Rope Climb
6 Sets
1 Reps
-
Day 5
1
Run
1 Set
50 mins
@6.5
2
Jump Rope
6 Sets
3 mins
-
3
Plank
4 Sets
1 mins
@7
4
Russian Twist
4 Sets
20 Reps
@8
5
Hanging Leg Raise
4 Sets
15 Reps
@8
6
Ab Wheel
4 Sets
12 Reps
@8
Day 2
1
100m Sprint
10 Sets
1.5 mins
@7
2
200m Sprint
5 Sets
1.5 mins
@7
3
Assault Bike
1 Set
45 mins
-
Day 6
1
Plate Hold
4 Sets
1 mins
@8
2
Plank
4 Sets
1 mins
@8
3
Hanging Leg Raise
4 Sets
15 Reps
@8
4
Russian Twist
4 Sets
20 Reps
@8
5
Ab Wheel
4 Sets
12 Reps
@8
6
Med Ball Slam
4 Sets
15 Reps
@8