5.0
(1 rating)
Program Description
To get in the best all around shape possible
Program Overview
- LevelIntermediate
- GoalAthletics, Powerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedFeb 11, 2025 11:25
- Last EditedJun 18, 2025 12:55
Summary
Elevate your fitness game with the 2/14/24 Leightons Hybrid Program 2.0, a comprehensive 8-week training plan designed for those ready to push their limits. This five-day-a-week program combines lower body strength, push-pull dynamics, and core stability, ensuring a well-rounded approach to building muscle and endurance. Each workout features targeted supersets and bodyweight exercises, maximizing efficiency and intensity. Get ready to transform your physique and enhance your performance with a structured plan that keeps you engaged and motivated every step of the way!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
1-2 mins
RPE 10
2A
Landmine Twist
2
15-25 reps
RPE 9
2B
Rotational Landmine Push Press
2
15-25 reps
RPE 9
3A
Chest Fly (Cable)
2
10-20 reps
RPE 9
3B
Lying Side Lateral Raise
2
10-20 reps
RPE 9
4A
Cable Flexion Row
2
8-15 reps
RPE 9
4B
Lat Pulldown
2
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
1-2 mins
RPE 10
2A
Landmine Twist
2
15-25 reps
RPE 9
2B
Rotational Landmine Push Press
2
15-25 reps
RPE 9
3A
Chest Fly (Cable)
2
10-20 reps
RPE 9
3B
Lying Side Lateral Raise
2
10-20 reps
RPE 9
4A
Cable Flexion Row
2
8-15 reps
RPE 9
4B
Lat Pulldown
2
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
1-2 mins
RPE 10
2A
Landmine Twist
2
15-25 reps
RPE 9
2B
Rotational Landmine Push Press
2
15-25 reps
RPE 9
3A
Chest Fly (Cable)
2
10-20 reps
RPE 9
3B
Lying Side Lateral Raise
2
10-20 reps
RPE 9
4A
Cable Flexion Row
2
8-15 reps
RPE 9
4B
Lat Pulldown
2
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
1-2 mins
RPE 10
2A
Landmine Twist
2
15-25 reps
RPE 9
2B
Rotational Landmine Push Press
2
15-25 reps
RPE 9
3A
Chest Fly (Cable)
2
10-20 reps
RPE 9
3B
Lying Side Lateral Raise
2
10-20 reps
RPE 9
4A
Cable Flexion Row
2
8-15 reps
RPE 9
4B
Lat Pulldown
2
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
1-2 mins
RPE 10
2A
Landmine Twist
2
15-25 reps
RPE 9
2B
Rotational Landmine Push Press
2
15-25 reps
RPE 9
3A
Chest Fly (Cable)
2
10-20 reps
RPE 9
3B
Lying Side Lateral Raise
2
10-20 reps
RPE 9
4A
Cable Flexion Row
2
8-15 reps
RPE 9
4B
Lat Pulldown
2
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
1-2 mins
RPE 10
2A
Landmine Twist
2
15-25 reps
RPE 9
2B
Rotational Landmine Push Press
2
15-25 reps
RPE 9
3A
Chest Fly (Cable)
2
10-20 reps
RPE 9
3B
Lying Side Lateral Raise
2
10-20 reps
RPE 9
4A
Cable Flexion Row
2
8-15 reps
RPE 9
4B
Lat Pulldown
2
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
1-2 mins
RPE 10
2A
Landmine Twist
2
15-25 reps
RPE 9
2B
Rotational Landmine Push Press
2
15-25 reps
RPE 9
3A
Chest Fly (Cable)
2
10-20 reps
RPE 9
3B
Lying Side Lateral Raise
2
10-20 reps
RPE 9
4A
Cable Flexion Row
2
8-15 reps
RPE 9
4B
Lat Pulldown
2
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
1-2 mins
RPE 10
2A
Landmine Twist
2
15-25 reps
RPE 9
2B
Rotational Landmine Push Press
2
15-25 reps
RPE 9
3A
Chest Fly (Cable)
2
10-20 reps
RPE 9
3B
Lying Side Lateral Raise
2
10-20 reps
RPE 9
4A
Cable Flexion Row
2
8-15 reps
RPE 9
4B
Lat Pulldown
2
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 9
1B
Lying Leg Curl
2
10-15 reps
RPE 9
2A
Nordic Curl
2
5-10 reps
RPE 9
2B
Rear Foot Elevated Split Squat
2
8-10 reps
RPE 9
3A
Hyperextension
2
8-10 reps
RPE 9
3B
Single Leg Calf Raise
2
10-20 reps
RPE 9
4
Hanging Knee Raise
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 9
1B
Lying Leg Curl
2
10-15 reps
RPE 9
2A
Nordic Curl
2
5-10 reps
RPE 9
2B
Rear Foot Elevated Split Squat
2
8-10 reps
RPE 9
3A
Hyperextension
2
8-10 reps
RPE 9
3B
Single Leg Calf Raise
2
10-20 reps
RPE 9
4
Hanging Knee Raise
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 9
1B
Lying Leg Curl
2
10-15 reps
RPE 9
2A
Nordic Curl
2
5-10 reps
RPE 9
2B
Rear Foot Elevated Split Squat
2
8-10 reps
RPE 9
3A
Hyperextension
2
8-10 reps
RPE 9
3B
Single Leg Calf Raise
2
10-20 reps
RPE 9
4
Hanging Knee Raise
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 9
1B
Lying Leg Curl
2
10-15 reps
RPE 9
2A
Nordic Curl
2
5-10 reps
RPE 9
2B
Rear Foot Elevated Split Squat
2
8-10 reps
RPE 9
3A
Hyperextension
2
8-10 reps
RPE 9
3B
Single Leg Calf Raise
2
10-20 reps
RPE 9
4
Hanging Knee Raise
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 9
1B
Lying Leg Curl
2
10-15 reps
RPE 9
2A
Nordic Curl
2
5-10 reps
RPE 9
2B
Rear Foot Elevated Split Squat
2
8-10 reps
RPE 9
3A
Hyperextension
2
8-10 reps
RPE 9
3B
Single Leg Calf Raise
2
10-20 reps
RPE 9
4
Hanging Knee Raise
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 9
1B
Lying Leg Curl
2
10-15 reps
RPE 9
2A
Nordic Curl
2
5-10 reps
RPE 9
2B
Rear Foot Elevated Split Squat
2
8-10 reps
RPE 9
3A
Hyperextension
2
8-10 reps
RPE 9
3B
Single Leg Calf Raise
2
10-20 reps
RPE 9
4
Hanging Knee Raise
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 9
1B
Lying Leg Curl
2
10-15 reps
RPE 9
2A
Nordic Curl
2
5-10 reps
RPE 9
2B
Rear Foot Elevated Split Squat
2
8-10 reps
RPE 9
3A
Hyperextension
2
8-10 reps
RPE 9
3B
Single Leg Calf Raise
2
10-20 reps
RPE 9
4
Hanging Knee Raise
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-15 reps
RPE 9
1B
Lying Leg Curl
2
10-15 reps
RPE 9
2A
Nordic Curl
2
5-10 reps
RPE 9
2B
Rear Foot Elevated Split Squat
2
8-10 reps
RPE 9
3A
Hyperextension
2
8-10 reps
RPE 9
3B
Single Leg Calf Raise
2
10-20 reps
RPE 9
4
Hanging Knee Raise
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
1
1 mins
2 mins
RPE 10
RPE 10
2A
Push Up
2
15-30 reps
RPE 9
2B
Pull-Up (Band)
2
5-15 reps
RPE 9
3A
T-Bar Row
2
8-12 reps
RPE 9
3B
Dip (Bodyweight)
2
5-15 reps
RPE 9
4A
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
4B
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
1
1 mins
2 mins
RPE 10
RPE 10
2A
Push Up
2
15-30 reps
RPE 9
2B
Pull-Up (Band)
2
5-15 reps
RPE 9
3A
T-Bar Row
2
8-12 reps
RPE 9
3B
Dip (Bodyweight)
2
5-15 reps
RPE 9
4A
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
4B
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
1
1 mins
2 mins
RPE 10
RPE 10
2A
Push Up
2
15-30 reps
RPE 9
2B
Pull-Up (Band)
2
5-15 reps
RPE 9
3A
T-Bar Row
2
8-12 reps
RPE 9
3B
Dip (Bodyweight)
2
5-15 reps
RPE 9
4A
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
4B
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
1
1 mins
2 mins
RPE 10
RPE 10
2A
Push Up
2
15-30 reps
RPE 9
2B
Pull-Up (Band)
2
5-15 reps
RPE 9
3A
T-Bar Row
2
8-12 reps
RPE 9
3B
Dip (Bodyweight)
2
5-15 reps
RPE 9
4A
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
4B
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
1
1 mins
2 mins
RPE 10
RPE 10
2A
Push Up
2
15-30 reps
RPE 9
2B
Pull-Up (Band)
2
5-15 reps
RPE 9
3A
T-Bar Row
2
8-12 reps
RPE 9
3B
Dip (Bodyweight)
2
5-15 reps
RPE 9
4A
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
4B
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
1
1 mins
2 mins
RPE 10
RPE 10
2A
Push Up
2
15-30 reps
RPE 9
2B
Pull-Up (Band)
2
5-15 reps
RPE 9
3A
T-Bar Row
2
8-12 reps
RPE 9
3B
Dip (Bodyweight)
2
5-15 reps
RPE 9
4A
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
4B
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
1
1 mins
2 mins
RPE 10
RPE 10
2A
Push Up
2
15-30 reps
RPE 9
2B
Pull-Up (Band)
2
5-15 reps
RPE 9
3A
T-Bar Row
2
8-12 reps
RPE 9
3B
Dip (Bodyweight)
2
5-15 reps
RPE 9
4A
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
4B
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
1
1 mins
2 mins
RPE 10
RPE 10
2A
Push Up
2
15-30 reps
RPE 9
2B
Pull-Up (Band)
2
5-15 reps
RPE 9
3A
T-Bar Row
2
8-12 reps
RPE 9
3B
Dip (Bodyweight)
2
5-15 reps
RPE 9
4A
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
4B
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
2
AMRAP
RPE 10
1B
Wall Sit
2
1-3 mins
RPE 10
2A
Squat (Barbell)
2
8-12 reps
RPE 9
2B
Lying Leg Curl
2
12-15 reps
RPE 9
3A
Reverse Hyperextension
2
15-30 reps
RPE 9
3B
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
2
AMRAP
RPE 10
1B
Wall Sit
2
1-3 mins
RPE 10
2A
Squat (Barbell)
2
8-12 reps
RPE 9
2B
Lying Leg Curl
2
12-15 reps
RPE 9
3A
Reverse Hyperextension
2
15-30 reps
RPE 9
3B
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
2
AMRAP
RPE 10
1B
Wall Sit
2
1-3 mins
RPE 10
2A
Squat (Barbell)
2
8-12 reps
RPE 9
2B
Lying Leg Curl
2
12-15 reps
RPE 9
3A
Reverse Hyperextension
2
15-30 reps
RPE 9
3B
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
2
AMRAP
RPE 10
1B
Wall Sit
2
1-3 mins
RPE 10
2A
Squat (Barbell)
2
8-12 reps
RPE 9
2B
Lying Leg Curl
2
12-15 reps
RPE 9
3A
Reverse Hyperextension
2
15-30 reps
RPE 9
3B
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
2
AMRAP
RPE 10
1B
Wall Sit
2
1-3 mins
RPE 10
2A
Squat (Barbell)
2
8-12 reps
RPE 9
2B
Lying Leg Curl
2
12-15 reps
RPE 9
3A
Reverse Hyperextension
2
15-30 reps
RPE 9
3B
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
2
AMRAP
RPE 10
1B
Wall Sit
2
1-3 mins
RPE 10
2A
Squat (Barbell)
2
8-12 reps
RPE 9
2B
Lying Leg Curl
2
12-15 reps
RPE 9
3A
Reverse Hyperextension
2
15-30 reps
RPE 9
3B
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
2
AMRAP
RPE 10
1B
Wall Sit
2
1-3 mins
RPE 10
2A
Squat (Barbell)
2
8-12 reps
RPE 9
2B
Lying Leg Curl
2
12-15 reps
RPE 9
3A
Reverse Hyperextension
2
15-30 reps
RPE 9
3B
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
2
AMRAP
RPE 10
1B
Wall Sit
2
1-3 mins
RPE 10
2A
Squat (Barbell)
2
8-12 reps
RPE 9
2B
Lying Leg Curl
2
12-15 reps
RPE 9
3A
Reverse Hyperextension
2
15-30 reps
RPE 9
3B
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Suitcase Carry
2
1-3 mins
RPE 10
1B
Sit Up
2
1-3 mins
RPE 10
2A
Lateral Raise (Dumbbell)
3
20-30 reps
RPE 9
2B
Face Pull
3
15-30 reps
RPE 9
3A
Bench Press (Close Grip)
2
8-12 reps
RPE 9
3B
Alternating Dumbbell Curl
2
20-30 reps
RPE 9
4A
Single Leg Calf Raise
3
10-15 reps
RPE 9
4B
Tibia Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Suitcase Carry
2
1-3 mins
RPE 10
1B
Sit Up
2
1-3 mins
RPE 10
2A
Lateral Raise (Dumbbell)
3
20-30 reps
RPE 9
2B
Face Pull
3
15-30 reps
RPE 9
3A
Bench Press (Close Grip)
2
8-12 reps
RPE 9
3B
Alternating Dumbbell Curl
2
20-30 reps
RPE 9
4A
Single Leg Calf Raise
3
10-15 reps
RPE 9
4B
Tibia Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Suitcase Carry
2
1-3 mins
RPE 10
1B
Sit Up
2
1-3 mins
RPE 10
2A
Lateral Raise (Dumbbell)
3
20-30 reps
RPE 9
2B
Face Pull
3
15-30 reps
RPE 9
3A
Bench Press (Close Grip)
2
8-12 reps
RPE 9
3B
Alternating Dumbbell Curl
2
20-30 reps
RPE 9
4A
Single Leg Calf Raise
3
10-15 reps
RPE 9
4B
Tibia Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Suitcase Carry
2
1-3 mins
RPE 10
1B
Sit Up
2
1-3 mins
RPE 10
2A
Lateral Raise (Dumbbell)
3
20-30 reps
RPE 9
2B
Face Pull
3
15-30 reps
RPE 9
3A
Bench Press (Close Grip)
2
8-12 reps
RPE 9
3B
Alternating Dumbbell Curl
2
20-30 reps
RPE 9
4A
Single Leg Calf Raise
3
10-15 reps
RPE 9
4B
Tibia Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Suitcase Carry
2
1-3 mins
RPE 10
1B
Sit Up
2
1-3 mins
RPE 10
2A
Lateral Raise (Dumbbell)
3
20-30 reps
RPE 9
2B
Face Pull
3
15-30 reps
RPE 9
3A
Bench Press (Close Grip)
2
8-12 reps
RPE 9
3B
Alternating Dumbbell Curl
2
20-30 reps
RPE 9
4A
Single Leg Calf Raise
3
10-15 reps
RPE 9
4B
Tibia Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Suitcase Carry
2
1-3 mins
RPE 10
1B
Sit Up
2
1-3 mins
RPE 10
2A
Lateral Raise (Dumbbell)
3
20-30 reps
RPE 9
2B
Face Pull
3
15-30 reps
RPE 9
3A
Bench Press (Close Grip)
2
8-12 reps
RPE 9
3B
Alternating Dumbbell Curl
2
20-30 reps
RPE 9
4A
Single Leg Calf Raise
3
10-15 reps
RPE 9
4B
Tibia Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Suitcase Carry
2
1-3 mins
RPE 10
1B
Sit Up
2
1-3 mins
RPE 10
2A
Lateral Raise (Dumbbell)
3
20-30 reps
RPE 9
2B
Face Pull
3
15-30 reps
RPE 9
3A
Bench Press (Close Grip)
2
8-12 reps
RPE 9
3B
Alternating Dumbbell Curl
2
20-30 reps
RPE 9
4A
Single Leg Calf Raise
3
10-15 reps
RPE 9
4B
Tibia Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Suitcase Carry
2
1-3 mins
RPE 10
1B
Sit Up
2
1-3 mins
RPE 10
2A
Lateral Raise (Dumbbell)
3
20-30 reps
RPE 9
2B
Face Pull
3
15-30 reps
RPE 9
3A
Bench Press (Close Grip)
2
8-12 reps
RPE 9
3B
Alternating Dumbbell Curl
2
20-30 reps
RPE 9
4A
Single Leg Calf Raise
3
10-15 reps
RPE 9
4B
Tibia Raise
3
10-15 reps
RPE 9
Week 1
1 / 8 Weeks
Day 2
1A
Leg Extension2 Sets
10-15 Reps
@9
1B
Lying Leg Curl2 Sets
10-15 Reps
@9
2A
Nordic Curl2 Sets
5-10 Reps
@9
2B
Rear Foot Elevated Split Squat2 Sets
8-10 Reps
@9
3A
Hyperextension2 Sets
8-10 Reps
@9
3B
Single Leg Calf Raise2 Sets
10-20 Reps
@9
4
Hanging Knee Raise3 Sets
10-20 Reps
@9
Day 3
1
Burpee1 Set
1 Set
1 mins
2 mins
@10
@10
2A
Push Up2 Sets
15-30 Reps
@9
2B
Pull-Up (Band)2 Sets
5-15 Reps
@9
3A
T-Bar Row2 Sets
8-12 Reps
@9
3B
Dip (Bodyweight)2 Sets
5-15 Reps
@9
4A
Incline Bench Press (Barbell)2 Sets
8-12 Reps
@9
4B
Lat Pulldown (Single Arm)2 Sets
8-12 Reps
@9
Day 4
1A
Kettlebell Swing2 Sets
AMRAP
@10
1B
Wall Sit2 Sets
1-3 mins
@10
2A
Squat (Barbell)2 Sets
8-12 Reps
@9
2B
Lying Leg Curl2 Sets
12-15 Reps
@9
3A
Reverse Hyperextension2 Sets
15-30 Reps
@9
3B
Bulgarian Split Squat (Dumbbell)2 Sets
8-10 Reps
@9
Day 5
1A
Suitcase Carry2 Sets
1-3 mins
@10
1B
Sit Up2 Sets
1-3 mins
@10
2A
Lateral Raise (Dumbbell)3 Sets
20-30 Reps
@9
2B
Face Pull3 Sets
15-30 Reps
@9
3A
Bench Press (Close Grip)2 Sets
8-12 Reps
@9
3B
Alternating Dumbbell Curl2 Sets
20-30 Reps
@9
4A
Single Leg Calf Raise3 Sets
10-15 Reps
@9
4B
Tibia Raise3 Sets
10-15 Reps
@9
Day 1
1
Box Jump3 Sets
1-2 mins
@10
2A
Landmine Twist2 Sets
15-25 Reps
@9
2B
Rotational Landmine Push Press2 Sets
15-25 Reps
@9
3A
Chest Fly (Cable)2 Sets
10-20 Reps
@9
3B
Lying Side Lateral Raise2 Sets
10-20 Reps
@9
4A
Cable Flexion Row2 Sets
8-15 Reps
@9
4B
Lat Pulldown2 Sets
8-15 Reps
@9
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00Â /Â 5
LeightonAge 26, Man
3 months ago
7 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Bad ass all around program