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BoostcampPNG

Ultimate Running Back OffSeason Program

by Casey S.

Program Description

This is a strength program only! Balance this with field work for best results Weeks 1-5: Vertical Jump focus Weeks 6-11: Sprint speed focus Weeks 12-18: single leg focus (do the most field work in this phase)

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 09, 2025 03:37
  • Last Edited
    Nov 09, 2025 04:34
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.9%
Glutes
15.8%
Hamstrings
11.7%
Lower Back
8.7%
Abs
7.1%
Olympic
6.2%
Triceps
5.5%
Front Delts
5.4%
Other
5.3%
Middle Delts
3.4%
Chest
3.4%
Biceps
3.1%
Upper Back
2.9%
Calves
2.3%
Lats
1.8%
Adductors
1%
Forearms
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
2
5 reps
RPE 8
1B
Broad Jump
2
3 reps
RPE 8
2
Squat (Barbell)
1
2
2 reps
5 reps
90%
75%
3
Single Leg Romanian Deadlift
2
4 reps
75%
4
Reverse Lunge (Barbell)
2
6 reps
65%
5
Standing Calf Raise
2
8 reps
70%
6
Wall Sit
1
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
2
5 reps
RPE 8
1B
Broad Jump
2
3 reps
RPE 8
2
Squat (Barbell)
1
2
2 reps
5 reps
90%
75%
3
Single Leg Romanian Deadlift
2
4 reps
75%
4
Reverse Lunge (Barbell)
2
6 reps
65%
5
Standing Calf Raise
2
8 reps
70%
6
Wall Sit
1
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
2
5 reps
RPE 8
1B
Broad Jump
2
3 reps
RPE 8
2
Squat (Barbell)
1
2
2 reps
5 reps
90%
75%
3
Single Leg Romanian Deadlift
2
4 reps
75%
4
Reverse Lunge (Barbell)
2
6 reps
65%
5
Standing Calf Raise
2
8 reps
70%
6
Wall Sit
1
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
2
5 reps
RPE 8
1B
Broad Jump
2
3 reps
RPE 8
2
Squat (Barbell)
1
2
2 reps
5 reps
90%
75%
3
Single Leg Romanian Deadlift
2
4 reps
75%
4
Reverse Lunge (Barbell)
2
6 reps
65%
5
Standing Calf Raise
2
8 reps
70%
6
Wall Sit
1
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
2
5 reps
RPE 8
1B
Broad Jump
2
3 reps
RPE 8
2
Squat (Barbell)
1
2
2 reps
5 reps
90%
75%
3
Single Leg Romanian Deadlift
2
4 reps
75%
4
Reverse Lunge (Barbell)
2
6 reps
65%
5
Standing Calf Raise
2
8 reps
70%
6
Wall Sit
1
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
AMRAP
RPE 10
2
Power Clean
2
1
5 reps
5 reps
75%
70%
3
Split Squat (Barbell)
1
2
4 reps
6 reps
70%
60%
4
Front Squat (Barbell)
2
8 reps
60%
5
Romanian Deadlift (Barbell)
3
6 reps
80%
6
Plank
1
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
AMRAP
RPE 10
2
Power Clean
2
1
5 reps
5 reps
75%
70%
3
Split Squat (Barbell)
1
2
4 reps
6 reps
70%
60%
4
Front Squat (Barbell)
2
8 reps
60%
5
Romanian Deadlift (Barbell)
3
6 reps
80%
6
Plank
1
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
AMRAP
RPE 10
2
Power Clean
2
1
5 reps
5 reps
75%
70%
3
Split Squat (Barbell)
1
2
4 reps
6 reps
70%
60%
4
Front Squat (Barbell)
2
8 reps
60%
5
Romanian Deadlift (Barbell)
3
6 reps
80%
6
Plank
1
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
AMRAP
RPE 10
2
Power Clean
2
1
5 reps
5 reps
75%
70%
3
Split Squat (Barbell)
1
2
4 reps
6 reps
70%
60%
4
Front Squat (Barbell)
2
8 reps
60%
5
Romanian Deadlift (Barbell)
3
6 reps
80%
6
Plank
1
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
AMRAP
RPE 10
2
Power Clean
2
1
5 reps
5 reps
75%
70%
3
Split Squat (Barbell)
1
2
4 reps
6 reps
70%
60%
4
Front Squat (Barbell)
2
8 reps
60%
5
Romanian Deadlift (Barbell)
3
6 reps
80%
6
Plank
1
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
AMRAP
RPE 10
2
Power Clean
2
1
5 reps
5 reps
75%
70%
3
Split Squat (Barbell)
1
2
4 reps
6 reps
70%
60%
4
Front Squat (Barbell)
2
8 reps
60%
5
Romanian Deadlift (Barbell)
3
6 reps
80%
6
Plank
1
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
70%
2
Split Squat (Barbell)
3
4 reps
70%
3
Single Leg Romanian Deadlift
2
6 reps
65%
4
Single Leg Hip Thrust
2
8 reps
RPE 10
5
Single Leg Calf Raise
2
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
70%
2
Split Squat (Barbell)
3
4 reps
70%
3
Single Leg Romanian Deadlift
2
6 reps
65%
4
Single Leg Hip Thrust
2
8 reps
RPE 10
5
Single Leg Calf Raise
2
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
70%
2
Split Squat (Barbell)
3
4 reps
70%
3
Single Leg Romanian Deadlift
2
6 reps
65%
4
Single Leg Hip Thrust
2
8 reps
RPE 10
5
Single Leg Calf Raise
2
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
70%
2
Split Squat (Barbell)
3
4 reps
70%
3
Single Leg Romanian Deadlift
2
6 reps
65%
4
Single Leg Hip Thrust
2
8 reps
RPE 10
5
Single Leg Calf Raise
2
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
70%
2
Split Squat (Barbell)
3
4 reps
70%
3
Single Leg Romanian Deadlift
2
6 reps
65%
4
Single Leg Hip Thrust
2
8 reps
RPE 10
5
Single Leg Calf Raise
2
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
70%
2
Split Squat (Barbell)
3
4 reps
70%
3
Single Leg Romanian Deadlift
2
6 reps
65%
4
Single Leg Hip Thrust
2
8 reps
RPE 10
5
Single Leg Calf Raise
2
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
70%
2
Split Squat (Barbell)
3
4 reps
70%
3
Single Leg Romanian Deadlift
2
6 reps
65%
4
Single Leg Hip Thrust
2
8 reps
RPE 10
5
Single Leg Calf Raise
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
4 reps
6 reps
80%
70%
2
Incline Bench Press (Dumbbell)
2
8 reps
75%
3
Single Arm Row (Dumbbell)
2
6 reps
85%
4
Bicep Curl (EZ Bar)
2
8 reps
60%
5
Diamond Push Up
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
4 reps
6 reps
80%
70%
2
Incline Bench Press (Dumbbell)
2
8 reps
75%
3
Single Arm Row (Dumbbell)
2
6 reps
85%
4
Bicep Curl (EZ Bar)
2
8 reps
60%
5
Diamond Push Up
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
4 reps
6 reps
80%
70%
2
Incline Bench Press (Dumbbell)
2
8 reps
75%
3
Single Arm Row (Dumbbell)
2
6 reps
85%
4
Bicep Curl (EZ Bar)
2
8 reps
60%
5
Diamond Push Up
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
4 reps
6 reps
80%
70%
2
Incline Bench Press (Dumbbell)
2
8 reps
75%
3
Single Arm Row (Dumbbell)
2
6 reps
85%
4
Bicep Curl (EZ Bar)
2
8 reps
60%
5
Diamond Push Up
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
4 reps
6 reps
80%
70%
2
Incline Bench Press (Dumbbell)
2
8 reps
75%
3
Single Arm Row (Dumbbell)
2
6 reps
85%
4
Bicep Curl (EZ Bar)
2
8 reps
60%
5
Diamond Push Up
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
85%
2
Seated Shoulder Press (Dumbbell)
2
6 reps
70%
3
Barbell Row
3
6 reps
75%
4
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
85%
2
Seated Shoulder Press (Dumbbell)
2
6 reps
70%
3
Barbell Row
3
6 reps
75%
4
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
85%
2
Seated Shoulder Press (Dumbbell)
2
6 reps
70%
3
Barbell Row
3
6 reps
75%
4
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
85%
2
Seated Shoulder Press (Dumbbell)
2
6 reps
70%
3
Barbell Row
3
6 reps
75%
4
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
85%
2
Seated Shoulder Press (Dumbbell)
2
6 reps
70%
3
Barbell Row
3
6 reps
75%
4
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
85%
2
Seated Shoulder Press (Dumbbell)
2
6 reps
70%
3
Barbell Row
3
6 reps
75%
4
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4 reps
RPE 10
2
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
3
Tricep Extension (Barbell)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4 reps
RPE 10
2
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
3
Tricep Extension (Barbell)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4 reps
RPE 10
2
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
3
Tricep Extension (Barbell)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4 reps
RPE 10
2
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
3
Tricep Extension (Barbell)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4 reps
RPE 10
2
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
3
Tricep Extension (Barbell)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4 reps
RPE 10
2
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
3
Tricep Extension (Barbell)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4 reps
RPE 10
2
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
3
Tricep Extension (Barbell)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
2
5 reps
RPE 10
1B
Lateral Jump
2
6 reps
RPE 10
2
Power Clean
3
3 reps
RPE 9
3
Front Squat (Barbell)
2
1
5 reps
8 reps
70%
60%
4
Single Leg Romanian Deadlift
2
4 reps
60%
5
Plank
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
2
5 reps
RPE 10
1B
Lateral Jump
2
6 reps
RPE 10
2
Power Clean
3
3 reps
RPE 9
3
Front Squat (Barbell)
2
1
5 reps
8 reps
70%
60%
4
Single Leg Romanian Deadlift
2
4 reps
60%
5
Plank
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
2
5 reps
RPE 10
1B
Lateral Jump
2
6 reps
RPE 10
2
Power Clean
3
3 reps
RPE 9
3
Front Squat (Barbell)
2
1
5 reps
8 reps
70%
60%
4
Single Leg Romanian Deadlift
2
4 reps
60%
5
Plank
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
2
5 reps
RPE 10
1B
Lateral Jump
2
6 reps
RPE 10
2
Power Clean
3
3 reps
RPE 9
3
Front Squat (Barbell)
2
1
5 reps
8 reps
70%
60%
4
Single Leg Romanian Deadlift
2
4 reps
60%
5
Plank
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
2
5 reps
RPE 10
1B
Lateral Jump
2
6 reps
RPE 10
2
Power Clean
3
3 reps
RPE 9
3
Front Squat (Barbell)
2
1
5 reps
8 reps
70%
60%
4
Single Leg Romanian Deadlift
2
4 reps
60%
5
Plank
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
AMRAP
RPE 10
2
Power Clean
2
1
5 reps
5 reps
75%
70%
3
Split Squat (Barbell)
1
2
4 reps
6 reps
70%
60%
4
Front Squat (Barbell)
2
8 reps
60%
5
Romanian Deadlift (Barbell)
3
6 reps
80%
6
Plank
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
AMRAP
RPE 10
2
Power Clean
2
1
5 reps
5 reps
75%
70%
3
Split Squat (Barbell)
1
2
4 reps
6 reps
70%
60%
4
Front Squat (Barbell)
2
8 reps
60%
5
Romanian Deadlift (Barbell)
3
6 reps
80%
6
Plank
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
AMRAP
RPE 10
2
Power Clean
2
1
5 reps
5 reps
75%
70%
3
Split Squat (Barbell)
1
2
4 reps
6 reps
70%
60%
4
Front Squat (Barbell)
2
8 reps
60%
5
Romanian Deadlift (Barbell)
3
6 reps
80%
6
Plank
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
AMRAP
RPE 10
2
Power Clean
2
1
5 reps
5 reps
75%
70%
3
Split Squat (Barbell)
1
2
4 reps
6 reps
70%
60%
4
Front Squat (Barbell)
2
8 reps
60%
5
Romanian Deadlift (Barbell)
3
6 reps
80%
6
Plank
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
AMRAP
RPE 10
2
Power Clean
2
1
5 reps
5 reps
75%
70%
3
Split Squat (Barbell)
1
2
4 reps
6 reps
70%
60%
4
Front Squat (Barbell)
2
8 reps
60%
5
Romanian Deadlift (Barbell)
3
6 reps
80%
6
Plank
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
AMRAP
RPE 10
2
Power Clean
2
1
5 reps
5 reps
75%
70%
3
Split Squat (Barbell)
1
2
4 reps
6 reps
70%
60%
4
Front Squat (Barbell)
2
8 reps
60%
5
Romanian Deadlift (Barbell)
3
6 reps
80%
6
Plank
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
70%
2
Split Squat (Barbell)
3
4 reps
70%
3
Single Leg Romanian Deadlift
2
6 reps
65%
4
Single Leg Hip Thrust
2
8 reps
RPE 10
5
Single Leg Calf Raise
2
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
70%
2
Split Squat (Barbell)
3
4 reps
70%
3
Single Leg Romanian Deadlift
2
6 reps
65%
4
Single Leg Hip Thrust
2
8 reps
RPE 10
5
Single Leg Calf Raise
2
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
70%
2
Split Squat (Barbell)
3
4 reps
70%
3
Single Leg Romanian Deadlift
2
6 reps
65%
4
Single Leg Hip Thrust
2
8 reps
RPE 10
5
Single Leg Calf Raise
2
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
70%
2
Split Squat (Barbell)
3
4 reps
70%
3
Single Leg Romanian Deadlift
2
6 reps
65%
4
Single Leg Hip Thrust
2
8 reps
RPE 10
5
Single Leg Calf Raise
2
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
70%
2
Split Squat (Barbell)
3
4 reps
70%
3
Single Leg Romanian Deadlift
2
6 reps
65%
4
Single Leg Hip Thrust
2
8 reps
RPE 10
5
Single Leg Calf Raise
2
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
70%
2
Split Squat (Barbell)
3
4 reps
70%
3
Single Leg Romanian Deadlift
2
6 reps
65%
4
Single Leg Hip Thrust
2
8 reps
RPE 10
5
Single Leg Calf Raise
2
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
70%
2
Split Squat (Barbell)
3
4 reps
70%
3
Single Leg Romanian Deadlift
2
6 reps
65%
4
Single Leg Hip Thrust
2
8 reps
RPE 10
5
Single Leg Calf Raise
2
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
4 reps
6 reps
80%
70%
2
Incline Bench Press (Dumbbell)
2
8 reps
75%
3
Single Arm Row (Dumbbell)
2
6 reps
85%
4
Bicep Curl (EZ Bar)
2
8 reps
60%
5
Diamond Push Up
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
4 reps
6 reps
80%
70%
2
Incline Bench Press (Dumbbell)
2
8 reps
75%
3
Single Arm Row (Dumbbell)
2
6 reps
85%
4
Bicep Curl (EZ Bar)
2
8 reps
60%
5
Diamond Push Up
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
4 reps
6 reps
80%
70%
2
Incline Bench Press (Dumbbell)
2
8 reps
75%
3
Single Arm Row (Dumbbell)
2
6 reps
85%
4
Bicep Curl (EZ Bar)
2
8 reps
60%
5
Diamond Push Up
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
4 reps
6 reps
80%
70%
2
Incline Bench Press (Dumbbell)
2
8 reps
75%
3
Single Arm Row (Dumbbell)
2
6 reps
85%
4
Bicep Curl (EZ Bar)
2
8 reps
60%
5
Diamond Push Up
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
4 reps
6 reps
80%
70%
2
Incline Bench Press (Dumbbell)
2
8 reps
75%
3
Single Arm Row (Dumbbell)
2
6 reps
85%
4
Bicep Curl (EZ Bar)
2
8 reps
60%
5
Diamond Push Up
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
RPE 10
2
Power Clean
3
8 reps
RPE 6
3
Box Jump
2
5 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
RPE 10
2
Power Clean
3
8 reps
RPE 6
3
Box Jump
2
5 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
RPE 10
2
Power Clean
3
8 reps
RPE 6
3
Box Jump
2
5 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
RPE 10
2
Power Clean
3
8 reps
RPE 6
3
Box Jump
2
5 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
RPE 10
2
Power Clean
3
8 reps
RPE 6
3
Box Jump
2
5 reps
RPE 6
Week 1
1 / 18 Weeks
Day 1
1A
Jump Squat
2 Sets
5 Reps
@8
1B
Broad Jump
2 Sets
3 Reps
@8
2
Squat (Barbell)
1 Set
2 Sets
2 Reps
5 Reps
90%
75%
3
Single Leg Romanian Deadlift
2 Sets
4 Reps
75%
4
Reverse Lunge (Barbell)
2 Sets
6 Reps
65%
5
Standing Calf Raise
2 Sets
8 Reps
70%
6
Wall Sit
1 Set
1 mins
@10
Day 3
1A
Jump Squat
2 Sets
5 Reps
@10
1B
Lateral Jump
2 Sets
6 Reps
@10
2
Power Clean
3 Sets
3 Reps
@9
3
Front Squat (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
70%
60%
4
Single Leg Romanian Deadlift
2 Sets
4 Reps
60%
5
Plank
1 Set
1 mins
@10
Day 2
1
Overhead Press (Barbell)
1 Set
2 Sets
4 Reps
6 Reps
80%
70%
2
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
75%
3
Single Arm Row (Dumbbell)
2 Sets
6 Reps
85%
4
Bicep Curl (EZ Bar)
2 Sets
8 Reps
60%
5
Diamond Push Up
2 Sets
8 Reps
@10
Day 4
1
Overhead Press (Barbell)
1 Set
2 Sets
4 Reps
6 Reps
80%
70%
2
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
75%
3
Single Arm Row (Dumbbell)
2 Sets
6 Reps
85%
4
Bicep Curl (EZ Bar)
2 Sets
8 Reps
60%
5
Diamond Push Up
2 Sets
8 Reps
@10
Day 5
1
Plank
2 Sets
1 mins
@10
2
Power Clean
3 Sets
8 Reps
@6
3
Box Jump
2 Sets
5 Reps
@6