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Bodybuilder upper and athletic lower 

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Program Description

This is to help athletes of all sizes be more explosive will also be having strength and power 

Program Overview

  • Level
    Novice, Intermediate, Beginner, Advanced
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 04, 2026 09:41
  • Last Edited
    Jan 05, 2026 12:43

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.7%
Glutes
12.7%
Upper Back
9%
Hamstrings
8.8%
Other
7.9%
Biceps
7.5%
Triceps
7%
Lats
7%
Front Delts
5.1%
Chest
4.4%
Middle Delts
4%
Rear Delts
2.6%
Calves
2.6%
Forearms
2%
Lower Back
1.3%
Abs
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8.5
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
3
Lateral Raise (Cable)
3
10-12 reps
RPE 8.5
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8.5
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
3
Lateral Raise (Cable)
3
10-12 reps
RPE 8.5
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8.5
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
3
Lateral Raise (Cable)
3
10-12 reps
RPE 8.5
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8.5
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
3
Lateral Raise (Cable)
3
10-12 reps
RPE 8.5
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8.5
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
3
Lateral Raise (Cable)
3
10-12 reps
RPE 8.5
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8.5
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
3
Lateral Raise (Cable)
3
10-12 reps
RPE 8.5
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8.5
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
3
Lateral Raise (Cable)
3
10-12 reps
RPE 8.5
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8.5
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
3
Lateral Raise (Cable)
3
10-12 reps
RPE 8.5
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8.5
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
3
Lateral Raise (Cable)
3
10-12 reps
RPE 8.5
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8.5
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
3
Lateral Raise (Cable)
3
10-12 reps
RPE 8.5
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
2
T-Bar Row
3
8-12 reps
RPE 7.5
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Seated Dumbbell Curl
3
8-12 reps
RPE 9.5
6
Pull-Up (Bodyweight)
1
3
AMRAP
AMRAP
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
2
T-Bar Row
3
8-12 reps
RPE 7.5
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Seated Dumbbell Curl
3
8-12 reps
RPE 9.5
6
Pull-Up (Bodyweight)
1
3
AMRAP
AMRAP
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
2
T-Bar Row
3
8-12 reps
RPE 7.5
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Seated Dumbbell Curl
3
8-12 reps
RPE 9.5
6
Pull-Up (Bodyweight)
1
3
AMRAP
AMRAP
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
2
T-Bar Row
3
8-12 reps
RPE 7.5
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Seated Dumbbell Curl
3
8-12 reps
RPE 9.5
6
Pull-Up (Bodyweight)
1
3
AMRAP
AMRAP
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
2
T-Bar Row
3
8-12 reps
RPE 7.5
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Seated Dumbbell Curl
3
8-12 reps
RPE 9.5
6
Pull-Up (Bodyweight)
1
3
AMRAP
AMRAP
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
2
T-Bar Row
3
8-12 reps
RPE 7.5
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Seated Dumbbell Curl
3
8-12 reps
RPE 9.5
6
Pull-Up (Bodyweight)
1
3
AMRAP
AMRAP
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
2
T-Bar Row
3
8-12 reps
RPE 7.5
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Seated Dumbbell Curl
3
8-12 reps
RPE 9.5
6
Pull-Up (Bodyweight)
1
3
AMRAP
AMRAP
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
2
T-Bar Row
3
8-12 reps
RPE 7.5
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Seated Dumbbell Curl
3
8-12 reps
RPE 9.5
6
Pull-Up (Bodyweight)
1
3
AMRAP
AMRAP
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
2
T-Bar Row
3
8-12 reps
RPE 7.5
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Seated Dumbbell Curl
3
8-12 reps
RPE 9.5
6
Pull-Up (Bodyweight)
1
3
AMRAP
AMRAP
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
2
T-Bar Row
3
8-12 reps
RPE 7.5
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Seated Dumbbell Curl
3
8-12 reps
RPE 9.5
6
Pull-Up (Bodyweight)
1
3
AMRAP
AMRAP
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5-8 reps
RPE 9.5
2
Nordic Curl
3
3-5 reps
RPE 9
3
Standing Calf Raise
3
10-12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
4-6 reps
RPE 7.5
5
Box Jump
4
5-8 reps
RPE 7
6
Pogo Jump
3
10 reps
-
7
Broad Jump
5
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5-8 reps
RPE 9.5
2
Nordic Curl
3
3-5 reps
RPE 9
3
Standing Calf Raise
3
10-12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
4-6 reps
RPE 7.5
5
Box Jump
4
5-8 reps
RPE 7
6
Pogo Jump
3
10 reps
-
7
Broad Jump
5
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5-8 reps
RPE 9.5
2
Nordic Curl
3
3-5 reps
RPE 9
3
Standing Calf Raise
3
10-12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
4-6 reps
RPE 7.5
5
Box Jump
4
5-8 reps
RPE 7
6
Pogo Jump
3
10 reps
-
7
Broad Jump
5
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5-8 reps
RPE 9.5
2
Nordic Curl
3
3-5 reps
RPE 9
3
Standing Calf Raise
3
10-12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
4-6 reps
RPE 7.5
5
Box Jump
4
5-8 reps
RPE 7
6
Pogo Jump
3
10 reps
-
7
Broad Jump
5
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5-8 reps
RPE 9.5
2
Nordic Curl
3
3-5 reps
RPE 9
3
Standing Calf Raise
3
10-12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
4-6 reps
RPE 7.5
5
Box Jump
4
5-8 reps
RPE 7
6
Pogo Jump
3
10 reps
-
7
Broad Jump
5
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5-8 reps
RPE 9.5
2
Nordic Curl
3
3-5 reps
RPE 9
3
Standing Calf Raise
3
10-12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
4-6 reps
RPE 7.5
5
Box Jump
4
5-8 reps
RPE 7
6
Pogo Jump
3
10 reps
-
7
Broad Jump
5
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5-8 reps
RPE 9.5
2
Nordic Curl
3
3-5 reps
RPE 9
3
Standing Calf Raise
3
10-12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
4-6 reps
RPE 7.5
5
Box Jump
4
5-8 reps
RPE 7
6
Pogo Jump
3
10 reps
-
7
Broad Jump
5
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5-8 reps
RPE 9.5
2
Nordic Curl
3
3-5 reps
RPE 9
3
Standing Calf Raise
3
10-12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
4-6 reps
RPE 7.5
5
Box Jump
4
5-8 reps
RPE 7
6
Pogo Jump
3
10 reps
-
7
Broad Jump
5
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5-8 reps
RPE 9.5
2
Nordic Curl
3
3-5 reps
RPE 9
3
Standing Calf Raise
3
10-12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
4-6 reps
RPE 7.5
5
Box Jump
4
5-8 reps
RPE 7
6
Pogo Jump
3
10 reps
-
7
Broad Jump
5
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5-8 reps
RPE 9.5
2
Nordic Curl
3
3-5 reps
RPE 9
3
Standing Calf Raise
3
10-12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
4-6 reps
RPE 7.5
5
Box Jump
4
5-8 reps
RPE 7
6
Pogo Jump
3
10 reps
-
7
Broad Jump
5
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
4
T-Bar Row
3
8-12 reps
RPE 7.5
5
Lateral Raise (Cable)
3
10-12 reps
RPE 7.5
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
4
T-Bar Row
3
8-12 reps
RPE 7.5
5
Lateral Raise (Cable)
3
10-12 reps
RPE 7.5
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
4
T-Bar Row
3
8-12 reps
RPE 7.5
5
Lateral Raise (Cable)
3
10-12 reps
RPE 7.5
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
4
T-Bar Row
3
8-12 reps
RPE 7.5
5
Lateral Raise (Cable)
3
10-12 reps
RPE 7.5
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
4
T-Bar Row
3
8-12 reps
RPE 7.5
5
Lateral Raise (Cable)
3
10-12 reps
RPE 7.5
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
4
T-Bar Row
3
8-12 reps
RPE 7.5
5
Lateral Raise (Cable)
3
10-12 reps
RPE 7.5
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
4
T-Bar Row
3
8-12 reps
RPE 7.5
5
Lateral Raise (Cable)
3
10-12 reps
RPE 7.5
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
4
T-Bar Row
3
8-12 reps
RPE 7.5
5
Lateral Raise (Cable)
3
10-12 reps
RPE 7.5
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
4
T-Bar Row
3
8-12 reps
RPE 7.5
5
Lateral Raise (Cable)
3
10-12 reps
RPE 7.5
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
4
T-Bar Row
3
8-12 reps
RPE 7.5
5
Lateral Raise (Cable)
3
10-12 reps
RPE 7.5
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5-8 reps
RPE 9.5
2
Nordic Curl
3
3-5 reps
RPE 9
3
Standing Calf Raise
3
10-12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
4-6 reps
RPE 7.5
5
Box Jump
4
5-8 reps
RPE 7
6
Pogo Jump
3
10 reps
-
7
Broad Jump
5
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5-8 reps
RPE 9.5
2
Nordic Curl
3
3-5 reps
RPE 9
3
Standing Calf Raise
3
10-12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
4-6 reps
RPE 7.5
5
Box Jump
4
5-8 reps
RPE 7
6
Pogo Jump
3
10 reps
-
7
Broad Jump
5
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5-8 reps
RPE 9.5
2
Nordic Curl
3
3-5 reps
RPE 9
3
Standing Calf Raise
3
10-12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
4-6 reps
RPE 7.5
5
Box Jump
4
5-8 reps
RPE 7
6
Pogo Jump
3
10 reps
-
7
Broad Jump
5
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5-8 reps
RPE 9.5
2
Nordic Curl
3
3-5 reps
RPE 9
3
Standing Calf Raise
3
10-12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
4-6 reps
RPE 7.5
5
Box Jump
4
5-8 reps
RPE 7
6
Pogo Jump
3
10 reps
-
7
Broad Jump
5
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5-8 reps
RPE 9.5
2
Nordic Curl
3
3-5 reps
RPE 9
3
Standing Calf Raise
3
10-12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
4-6 reps
RPE 7.5
5
Box Jump
4
5-8 reps
RPE 7
6
Pogo Jump
3
10 reps
-
7
Broad Jump
5
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5-8 reps
RPE 9.5
2
Nordic Curl
3
3-5 reps
RPE 9
3
Standing Calf Raise
3
10-12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
4-6 reps
RPE 7.5
5
Box Jump
4
5-8 reps
RPE 7
6
Pogo Jump
3
10 reps
-
7
Broad Jump
5
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5-8 reps
RPE 9.5
2
Nordic Curl
3
3-5 reps
RPE 9
3
Standing Calf Raise
3
10-12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
4-6 reps
RPE 7.5
5
Box Jump
4
5-8 reps
RPE 7
6
Pogo Jump
3
10 reps
-
7
Broad Jump
5
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5-8 reps
RPE 9.5
2
Nordic Curl
3
3-5 reps
RPE 9
3
Standing Calf Raise
3
10-12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
4-6 reps
RPE 7.5
5
Box Jump
4
5-8 reps
RPE 7
6
Pogo Jump
3
10 reps
-
7
Broad Jump
5
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5-8 reps
RPE 9.5
2
Nordic Curl
3
3-5 reps
RPE 9
3
Standing Calf Raise
3
10-12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
4-6 reps
RPE 7.5
5
Box Jump
4
5-8 reps
RPE 7
6
Pogo Jump
3
10 reps
-
7
Broad Jump
5
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5-8 reps
RPE 9.5
2
Nordic Curl
3
3-5 reps
RPE 9
3
Standing Calf Raise
3
10-12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
4-6 reps
RPE 7.5
5
Box Jump
4
5-8 reps
RPE 7
6
Pogo Jump
3
10 reps
-
7
Broad Jump
5
3 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5-8 Reps
@8.5
2
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@8
3
Lateral Raise (Cable)
3 Sets
10-12 Reps
@8.5
4
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@9
Day 4
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@8.5
3
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@9
4
T-Bar Row
3 Sets
8-12 Reps
@7.5
5
Lateral Raise (Cable)
3 Sets
10-12 Reps
@7.5
6
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 2
1
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
2
T-Bar Row
3 Sets
8-12 Reps
@7.5
3
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@8.5
4
Lat Pulldown
3 Sets
8-12 Reps
@8.5
5
Seated Dumbbell Curl
3 Sets
8-12 Reps
@9.5
6
Pull-Up (Bodyweight)
1 Set
3 Sets
AMRAP
AMRAP
@9.5
@10
Day 3
1
Box Squat (Barbell)
4 Sets
5-8 Reps
@9.5
2
Nordic Curl
3 Sets
3-5 Reps
@9
3
Standing Calf Raise
3 Sets
10-12 Reps
@7
4
Bulgarian Split Squat (Dumbbell)
3 Sets
4-6 Reps
@7.5
5
Box Jump
4 Sets
5-8 Reps
@7
6
Pogo Jump
3 Sets
10 Reps
-
7
Broad Jump
5 Sets
3 Reps
-
Day 5
1
Box Squat (Barbell)
4 Sets
5-8 Reps
@9.5
2
Nordic Curl
3 Sets
3-5 Reps
@9
3
Standing Calf Raise
3 Sets
10-12 Reps
@7
4
Bulgarian Split Squat (Dumbbell)
3 Sets
4-6 Reps
@7.5
5
Box Jump
4 Sets
5-8 Reps
@7
6
Pogo Jump
3 Sets
10 Reps
-
7
Broad Jump
5 Sets
3 Reps
-