Program Description
Three phase athletic strength and power program
Program Overview
- LevelIntermediate
- GoalAthletics
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJul 10, 2025 01:01
- Last EditedJul 23, 2025 09:55
Summary
Unleash your inner athlete with this 12-week program designed to build strength and power through a dynamic mix of lower and upper body workouts. Committed to five days a week, you'll engage in a variety of exercises, including barbell and dumbbell movements, all tailored to enhance your performance. With a focus on compound lifts and supersets, you'll maximize muscle engagement while refining your technique. Join this journey to elevate your fitness game and achieve impressive results!
Muscle Engagement
Front
Back
MuscleSet
Other
14%
Quadriceps
12.7%
Glutes
11.9%
Abs
8.5%
Full-Body
8.1%
Hamstrings
7.1%
Upper Back
6.6%
Front Delts
5.6%
Lats
4.7%
Chest
4.4%
Triceps
3.1%
Lower Back
3%
Middle Delts
3%
Adductors
3%
Biceps
2.3%
Rear Delts
0.8%
Forearms
0.5%
Olympic
0.4%
Calves
0.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
8 reps
-
1B
Depth Drop And Vertical Jump
4
5 reps
-
2
Rest
1
1 mins
-
3A
Zercher Squat (Barbell)
3
10 reps
-
3B
Heel Elevated Wall Sit
3
30-40 secs
-
4
Rest
1
1 mins
-
5A
RNT Split Squat
3
8 reps
-
5B
Lateral Lunge (Weighted)
3
8 reps
-
6
Rest
1
1 mins
-
7A
Hamstring Curl
3
10 reps
-
7B
Single Leg Stability Ball ISO Hold
3
15-20 secs
-
8
Rest
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
8 reps
-
1B
Depth Drop And Vertical Jump
4
5 reps
-
2
Rest
1
1 mins
-
3A
Zercher Squat (Barbell)
3
10 reps
-
3B
Heel Elevated Wall Sit
3
30-40 secs
-
4
Rest
1
1 mins
-
5A
RNT Split Squat
3
8 reps
-
5B
Lateral Lunge (Weighted)
3
8 reps
-
6
Rest
1
1 mins
-
7A
Hamstring Curl
3
10 reps
-
7B
Single Leg Stability Ball ISO Hold
3
15-20 secs
-
8
Rest
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
5
6 reps
-
1B
Depth Drop And Vertical Jump
5
5 reps
-
2
Rest
1
1 mins
-
3A
Zercher Squat (Barbell)
4
10 reps
-
3B
Heel Elevated Wall Sit
4
40 secs
-
4
Rest
1
1 mins
-
5A
RNT Split Squat
4
10 reps
-
5B
Lateral Lunge (Weighted)
3
10 reps
-
6
Rest
1
1 mins
-
7A
Hamstring Curl
3
12 reps
-
7B
Single Leg Stability Ball ISO Hold
3
20-30 secs
-
8
Rest
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
5
6 reps
-
1B
Depth Drop And Vertical Jump
5
5 reps
-
2
Rest
1
1 mins
-
3A
Zercher Squat (Barbell)
4
10 reps
-
3B
Heel Elevated Wall Sit
4
40 secs
-
4
Rest
1
1 mins
-
5A
RNT Split Squat
4
10 reps
-
5B
Lateral Lunge (Weighted)
3
10 reps
-
6
Rest
1
1 mins
-
7A
Hamstring Curl
3
12 reps
-
7B
Single Leg Stability Ball ISO Hold
3
20-30 secs
-
8
Rest
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
2
2
8 reps
6 reps
4 reps
-
-
-
2
Rest
1
80 secs
-
3A
Landmine Hack Squat
3
10 reps
-
3B
SL Landmine RDL
3
8 reps
-
4
Rest
1
1 mins
-
5
Split Squat (Dumbbell)
4
8 reps
-
6
Rest
1
1 mins
-
7A
Good Morning
3
12 reps
-
7B
Lateral Lunge
3
6 reps
-
8
Rest
1
1 mins
-
9
Banded Staggered Stance DL
3
12 reps
-
10
Rest
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
2
2
8 reps
6 reps
4 reps
-
-
-
2
Rest
1
80 secs
-
3A
Landmine Hack Squat
3
10 reps
-
3B
SL Landmine RDL
3
8 reps
-
4
Rest
1
1 mins
-
5
Split Squat (Dumbbell)
4
8 reps
-
6
Rest
1
1 mins
-
7A
Good Morning
3
12 reps
-
7B
Lateral Lunge
3
6 reps
-
8
Rest
1
1 mins
-
9
Banded Staggered Stance DL
3
12 reps
-
10
Rest
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
2
2
8 reps
6 reps
4 reps
-
-
-
2
Rest
1
80 secs
-
3A
Landmine Hack Squat
3
8 reps
-
3B
SL Landmine RDL
3
10 reps
-
4
Rest
1
1 mins
-
5
Split Squat (Dumbbell)
4
8 reps
-
6
Rest
1
1 mins
-
7A
Good Morning
3
10 reps
-
7B
Lateral Lunge
3
8 reps
-
8
Rest
1
1 mins
-
9
Banded Staggered Stance DL
3
15 reps
-
10
Rest
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
2
2
8 reps
6 reps
4 reps
-
-
-
2
Rest
1
80 secs
-
3A
Landmine Hack Squat
3
8 reps
-
3B
SL Landmine RDL
3
10 reps
-
4
Rest
1
1 mins
-
5
Split Squat (Dumbbell)
4
8 reps
-
6
Rest
1
1 mins
-
7A
Good Morning
3
10 reps
-
7B
Lateral Lunge
3
8 reps
-
8
Rest
1
1 mins
-
9
Banded Staggered Stance DL
3
15 reps
-
10
Rest
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Rest
1
90 secs
-
3
Reverse Lunge (Barbell)
3
8 reps
-
4
Rest
1
1 mins
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
6
Rest
1
1 mins
-
7A
Lateral Lunge
3
8 reps
-
7B
Single Leg Hip Thrust
3
8 reps
-
8
Rest
1
1 mins
-
9
Back Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Rest
1
90 secs
-
3
Reverse Lunge (Barbell)
3
8 reps
-
4
Rest
1
1 mins
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
6
Rest
1
1 mins
-
7A
Lateral Lunge
3
8 reps
-
7B
Single Leg Hip Thrust
3
8 reps
-
8
Rest
1
1 mins
-
9
Back Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
4 reps
-
2
Rest
1
90 secs
-
3
Reverse Lunge (Barbell)
3
6 reps
-
4
Rest
1
1 mins
-
5
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
6
Rest
1
1 mins
-
7A
Lateral Lunge
4
6 reps
-
7B
Single Leg Hip Thrust
4
10 reps
-
8
Rest
1
1 mins
-
9
Back Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
4 reps
-
2
Rest
1
90 secs
-
3
Reverse Lunge (Barbell)
3
6 reps
-
4
Rest
1
1 mins
-
5
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
6
Rest
1
1 mins
-
7A
Lateral Lunge
4
6 reps
-
7B
Single Leg Hip Thrust
4
10 reps
-
8
Rest
1
1 mins
-
9
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Eccentric BB Floor Press
4
8 reps
-
1B
Inverted Row
4
8 reps
-
2
Rest
1
90 secs
-
3A
Lat Pulldown
3
10 reps
-
3B
Eccentric Push Up
3
RPE 10
4
Rest
1
1 mins
-
5A
Landmine Push Press
3
5 reps
-
5B
1/2 Kneeling Alt Lateral Raises
3
8 reps
-
6
Rest
1
1 mins
-
7A
Bird Dog Row
3
8 reps
-
7B
Single Arm Single Leg DB Press
3
8 reps
-
8
Rest
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Eccentric BB Floor Press
4
8 reps
-
1B
Inverted Row
4
8 reps
-
2
Rest
1
90 secs
-
3A
Lat Pulldown
3
10 reps
-
3B
Eccentric Push Up
3
RPE 10
4
Rest
1
1 mins
-
5A
Landmine Push Press
3
5 reps
-
5B
1/2 Kneeling Alt Lateral Raises
3
8 reps
-
6
Rest
1
1 mins
-
7A
Bird Dog Row
3
8 reps
-
7B
Single Arm Single Leg DB Press
3
8 reps
-
8
Rest
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Eccentric BB Floor Press
4
6 reps
-
1B
Inverted Row
4
AMRAP
-
2
Rest
1
90 secs
-
3A
Lat Pulldown
4
10 reps
-
3B
Eccentric Push Up
3
AMRAP
-
4
Rest
1
1 mins
-
5A
Landmine Push Press
3
6 reps
-
5B
1/2 Kneeling Alt Lateral Raises
3
10 reps
-
6
Rest
1
1 mins
-
7A
Bird Dog Row
3
10 reps
-
7B
Single Arm Single Leg DB Press
3
10 reps
-
8
Rest
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Eccentric BB Floor Press
4
6 reps
-
1B
Inverted Row
4
AMRAP
-
2
Rest
1
90 secs
-
3A
Lat Pulldown
4
10 reps
-
3B
Eccentric Push Up
3
AMRAP
-
4
Rest
1
1 mins
-
5A
Landmine Push Press
3
6 reps
-
5B
1/2 Kneeling Alt Lateral Raises
3
10 reps
-
6
Rest
1
1 mins
-
7A
Bird Dog Row
3
10 reps
-
7B
Single Arm Single Leg DB Press
3
10 reps
-
8
Rest
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
4
6 reps
-
1B
Incline Bench Press (Barbell)
2
2
8 reps
6 reps
-
-
2
Rest
1
80 secs
-
3A
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3B
Band Assisted SA Floor Press
3
10 reps
-
4
Rest
1
1 mins
-
5A
Single Arm Landmine Row
3
8 reps
-
5B
Landmine Oblique Twist
3
6 reps
-
6
Rest
1
1 mins
-
7
Renegade Tricep Kickbacks
3
10 reps
-
8
Rest
1
45 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
4
6 reps
-
1B
Incline Bench Press (Barbell)
2
2
8 reps
6 reps
-
-
2
Rest
1
80 secs
-
3A
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3B
Band Assisted SA Floor Press
3
10 reps
-
4
Rest
1
1 mins
-
5A
Single Arm Landmine Row
3
8 reps
-
5B
Landmine Oblique Twist
3
6 reps
-
6
Rest
1
1 mins
-
7
Renegade Tricep Kickbacks
3
10 reps
-
8
Rest
1
45 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
4
8 reps
-
1B
Incline Bench Press (Barbell)
1
2
1
8 reps
6 reps
4 reps
-
-
-
2
Rest
1
80 secs
-
3A
Standing Shoulder Press (Dumbbell)
3
6 reps
-
3B
Band Assisted SA Floor Press
3
8 reps
-
4
Rest
1
1 mins
-
5A
Single Arm Landmine Row
3
8 reps
-
5B
Landmine Oblique Twist
3
8 reps
-
6
Rest
1
1 mins
-
7
Renegade Tricep Kickbacks
3
12 reps
-
8
Rest
1
45 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
4
8 reps
-
1B
Incline Bench Press (Barbell)
1
2
1
8 reps
6 reps
4 reps
-
-
-
2
Rest
1
80 secs
-
3A
Standing Shoulder Press (Dumbbell)
3
6 reps
-
3B
Band Assisted SA Floor Press
3
8 reps
-
4
Rest
1
1 mins
-
5A
Single Arm Landmine Row
3
8 reps
-
5B
Landmine Oblique Twist
3
8 reps
-
6
Rest
1
1 mins
-
7
Renegade Tricep Kickbacks
3
12 reps
-
8
Rest
1
45 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
4
5 reps
-
1B
Bench Press (Barbell)
4
5-6 reps
-
2
Rest
1
90 secs
-
3A
Chest Supported Row (Dumbbell)
3
8 reps
-
3B
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Rest
1
1 mins
-
5A
Tall Kneeling SA Press + Cable/Banded Pull
3
8 reps
-
5B
3 Point Raise
3
8 reps
-
6
Rest
1
1 mins
-
7
Renegade Row
3
5 reps
-
8
Rest
1
45 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
4
5 reps
-
1B
Bench Press (Barbell)
4
5-6 reps
-
2
Rest
1
90 secs
-
3A
Chest Supported Row (Dumbbell)
3
8 reps
-
3B
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Rest
1
1 mins
-
5A
Tall Kneeling SA Press + Cable/Banded Pull
3
8 reps
-
5B
3 Point Raise
3
8 reps
-
6
Rest
1
1 mins
-
7
Renegade Row
3
5 reps
-
8
Rest
1
45 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
4
5 reps
-
1B
Bench Press (Barbell)
1
2
1
5 reps
4 reps
3 reps
-
-
-
2
Rest
1
90 secs
-
3A
Chest Supported Row (Dumbbell)
4
8 reps
-
3B
Incline Bench Press (Dumbbell)
4
6 reps
-
4
Rest
1
1 mins
-
5A
Tall Kneeling SA Press + Cable/Banded Pull
4
6 reps
-
5B
3 Point Raise
4
8 reps
-
6
Rest
1
1 mins
-
7
Renegade Row
3
6 reps
-
8
Rest
1
45 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
4
5 reps
-
1B
Bench Press (Barbell)
1
2
1
5 reps
4 reps
3 reps
-
-
-
2
Rest
1
90 secs
-
3A
Chest Supported Row (Dumbbell)
4
8 reps
-
3B
Incline Bench Press (Dumbbell)
4
6 reps
-
4
Rest
1
1 mins
-
5A
Tall Kneeling SA Press + Cable/Banded Pull
4
6 reps
-
5B
3 Point Raise
4
8 reps
-
6
Rest
1
1 mins
-
7
Renegade Row
3
6 reps
-
8
Rest
1
45 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
8
10 secs
-
2
Copenhagen Plank
3
20 secs
-
3
Rest
1
30 secs
-
4
Pallof Press
3
10 reps
-
5
Rest
1
30 secs
-
6
Standing March (Bands)
3
35 secs
-
7
Rest
1
30 secs
-
8
Farmer's Walk (Weighted)
3
45 secs
-
9
Rest
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
8
10 secs
-
2
Copenhagen Plank
3
20 secs
-
3
Rest
1
30 secs
-
4
Pallof Press
3
10 reps
-
5
Rest
1
30 secs
-
6
Standing March (Bands)
3
35 secs
-
7
Rest
1
30 secs
-
8
Farmer's Walk (Weighted)
3
45 secs
-
9
Rest
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
10
10 secs
-
2
Copenhagen Plank
3
30 secs
-
3
Rest
1
30 secs
-
4
Pallof Press
3
12 reps
-
5
Rest
1
30 secs
-
6
Standing March (Bands)
3
45 secs
-
7
Rest
1
30 secs
-
8
Farmer's Walk (Weighted)
3
45-60 secs
-
9
Rest
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
10
10 secs
-
2
Copenhagen Plank
3
30 secs
-
3
Rest
1
30 secs
-
4
Pallof Press
3
12 reps
-
5
Rest
1
30 secs
-
6
Standing March (Bands)
3
45 secs
-
7
Rest
1
30 secs
-
8
Farmer's Walk (Weighted)
3
45-60 secs
-
9
Rest
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
8
15 secs
-
2
Copenhagen Crunches
3
40 secs
-
3
Rest
1
30 secs
-
4
Pallof Press
3
10 reps
-
5
Rest
1
30 secs
-
6
Standing March (Bands)
3
30 secs
-
7
Rest
1
30 secs
-
8
Stability Ball Circles
3
20 secs
-
9
Rest
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
8
15 secs
-
2
Copenhagen Crunches
3
40 secs
-
3
Rest
1
30 secs
-
4
Pallof Press
3
10 reps
-
5
Rest
1
30 secs
-
6
Standing March (Bands)
3
30 secs
-
7
Rest
1
30 secs
-
8
Stability Ball Circles
3
20 secs
-
9
Rest
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
10
15 secs
-
2
Copenhagen Crunches
3
40 secs
-
3
Rest
1
30 secs
-
4
Pallof Press
3
12 reps
-
5
Rest
1
30 secs
-
6
Standing March (Bands)
3
40 secs
-
7
Rest
1
30 secs
-
8
Stability Ball Circles
3
30 secs
-
9
Rest
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
10
15 secs
-
2
Copenhagen Crunches
3
40 secs
-
3
Rest
1
30 secs
-
4
Pallof Press
3
12 reps
-
5
Rest
1
30 secs
-
6
Standing March (Bands)
3
40 secs
-
7
Rest
1
30 secs
-
8
Stability Ball Circles
3
30 secs
-
9
Rest
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
8
10 secs
-
2
Side Plank
3
20 secs
-
3
Rest
1
30-40 secs
-
4
SL Stability Ball Wall Leg Raises
3
4-5 reps
-
5
Rest
1
30-40 secs
-
6
Half Kneeling Fake Rotational MB Slams
3
8 reps
-
7
Rest
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
8
10 secs
-
2
Side Plank
3
20 secs
-
3
Rest
1
30-40 secs
-
4
SL Stability Ball Wall Leg Raises
3
4-5 reps
-
5
Rest
1
30-40 secs
-
6
Half Kneeling Fake Rotational MB Slams
3
8 reps
-
7
Rest
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
8
10 secs
-
2
Side Plank
3
30 secs
-
3
Rest
1
30-40 secs
-
4
SL Stability Ball Wall Leg Raises
3
6-7 reps
-
5
Rest
1
30-40 secs
-
6
Half Kneeling Fake Rotational MB Slams
3
10 reps
-
7
Rest
1
1 mins
-
8
Suitcase Carry March
3
30 secs
-
9
Rest
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
8
10 secs
-
2
Side Plank
3
30 secs
-
3
Rest
1
30-40 secs
-
4
SL Stability Ball Wall Leg Raises
3
6-7 reps
-
5
Rest
1
30-40 secs
-
6
Half Kneeling Fake Rotational MB Slams
3
10 reps
-
7
Rest
1
1 mins
-
8
Suitcase Carry March
3
30 secs
-
9
Rest
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6 reps
-
1B
Vertical Jump
4
8 reps
-
2
Rest
1
90 secs
-
3A
Romanian Deadlift (Barbell)
3
10 reps
-
3B
Kettlebell Swing
3
10 reps
-
4
Rest
1
1 mins
-
5A
Reverse Lunge (Dumbbell)
3
6 reps
-
5B
Split Squat Jump
3
6 reps
-
6
Rest
1
75 secs
-
7
Walking Lunge
3
20 reps
-
8
Rest
1
60 secs
-
9
Med Ball Slam
3
6-8 reps
-
10
Rest
1
40 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6 reps
-
1B
Vertical Jump
4
8 reps
-
2
Rest
1
90 secs
-
3A
Romanian Deadlift (Barbell)
3
10 reps
-
3B
Kettlebell Swing
3
10 reps
-
4
Rest
1
1 mins
-
5A
Reverse Lunge (Dumbbell)
3
6 reps
-
5B
Split Squat Jump
3
6 reps
-
6
Rest
1
75 secs
-
7
Walking Lunge
3
20 reps
-
8
Rest
1
60 secs
-
9
Med Ball Slam
3
6-8 reps
-
10
Rest
1
40 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6 reps
-
1B
Vertical Jump
4
8 reps
-
2
Rest
1
90 secs
-
3A
Romanian Deadlift (Barbell)
3
10 reps
-
3B
Kettlebell Swing
3
10 reps
-
4
Rest
1
1 mins
-
5A
Reverse Lunge (Dumbbell)
3
6 reps
-
5B
Split Squat Jump
3
6 reps
-
6
Rest
1
75 secs
-
7
Walking Lunge
3
20 reps
-
8
Rest
1
1 mins
-
9
Med Ball Slam
3
6-8 reps
-
10
Rest
1
40 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6 reps
-
1B
Vertical Jump
4
8 reps
-
2
Rest
1
90 secs
-
3A
Romanian Deadlift (Barbell)
3
10 reps
-
3B
Kettlebell Swing
3
10 reps
-
4
Rest
1
1 mins
-
5A
Reverse Lunge (Dumbbell)
3
6 reps
-
5B
Split Squat Jump
3
6 reps
-
6
Rest
1
75 secs
-
7
Walking Lunge
3
20 reps
-
8
Rest
1
1 mins
-
9
Med Ball Slam
3
6-8 reps
-
10
Rest
1
40 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
-
1B
Vertical Jump
5
5 reps
-
2
Rest
1
1 mins
-
3A
Hip Thrust (Barbell)
3
8 reps
-
3B
SL Plyo Hip Thrust
3
6-8 reps
-
4
Rest
1
2 mins
-
5
Landmine Courtsy Lunge + Knee Drive
3
6 reps
-
6
Rest
1
1 mins
-
7A
DB Bosch Clean
3
5 reps
-
7B
Lunge (Dumbbell)
3
6 reps
-
8
Rest
1
75 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
-
1B
Vertical Jump
5
5 reps
-
2
Rest
1
1 mins
-
3A
Hip Thrust (Barbell)
3
8 reps
-
3B
SL Plyo Hip Thrust
3
6-8 reps
-
4
Rest
1
2 mins
-
5
Landmine Courtsy Lunge + Knee Drive
3
6 reps
-
6
Rest
1
1 mins
-
7A
DB Bosch Clean
3
5 reps
-
7B
Lunge (Dumbbell)
3
6 reps
-
8
Rest
1
75 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6 reps
-
1B
Vertical Jump
5
6 reps
-
2
Rest
1
1 mins
-
3A
Hip Thrust (Barbell)
4
8 reps
-
3B
SL Plyo Hip Thrust
3
8-10 reps
-
4
Rest
1
2 mins
-
5
Landmine Courtsy Lunge + Knee Drive
3
8 reps
-
6
Rest
1
1 mins
-
7A
Lunge (Dumbbell)
3
8 reps
-
7B
DB Bosch Clean
3
6 reps
-
8
Rest
1
75 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6 reps
-
1B
Vertical Jump
5
6 reps
-
2
Rest
1
1 mins
-
3A
Hip Thrust (Barbell)
4
8 reps
-
3B
SL Plyo Hip Thrust
3
8-10 reps
-
4
Rest
1
2 mins
-
5
Landmine Courtsy Lunge + Knee Drive
3
8 reps
-
6
Rest
1
1 mins
-
7A
Lunge (Dumbbell)
3
8 reps
-
7B
DB Bosch Clean
3
6 reps
-
8
Rest
1
75 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
3
8 reps
-
1B
Lateral Jump
3
6 reps
-
2
Rest
1
1 mins
-
3A
Box Squat (Barbell)
5
6 reps
-
3B
Seated Rocket Jump
5
6 reps
-
4
Rest
1
90 secs
-
5A
Hip Thrust (Barbell)
4
8 reps
-
5B
Depth Drop And Vertical Jump
4
3 reps
-
6
Rest
1
90 secs
-
7A
Step-Up (Weighted)
3
8 reps
-
7B
Box Jump
3
12 reps
-
8
Rest
1
75 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
3
8 reps
-
1B
Lateral Jump
3
6 reps
-
2
Rest
1
1 mins
-
3A
Box Squat (Barbell)
5
6 reps
-
3B
Seated Rocket Jump
5
6 reps
-
4
Rest
1
90 secs
-
5A
Hip Thrust (Barbell)
4
8 reps
-
5B
Depth Drop And Vertical Jump
4
3 reps
-
6
Rest
1
90 secs
-
7A
Step-Up (Weighted)
3
8 reps
-
7B
Box Jump
3
12 reps
-
8
Rest
1
75 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
3
10 reps
-
1B
Lateral Jump
3
8 reps
-
2
Rest
1
1 mins
-
3A
Box Squat (Barbell)
1
2
1
1
5 reps
4 reps
3 reps
2 reps
-
-
-
-
3B
Seated Rocket Jump
5
6 reps
-
4
Rest
1
90 secs
-
5A
Hip Thrust (Barbell)
4
6 reps
-
5B
Depth Drop And Vertical Jump
4
4 reps
-
6
Rest
1
90 secs
-
7A
Step-Up (Weighted)
3
6 reps
-
7B
Box Jump
3
16 reps
-
8
Rest
1
75 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
3
10 reps
-
1B
Lateral Jump
3
8 reps
-
2
Rest
1
1 mins
-
3A
Box Squat (Barbell)
1
2
1
1
5 reps
4 reps
3 reps
2 reps
-
-
-
-
3B
Seated Rocket Jump
5
6 reps
-
4
Rest
1
90 secs
-
5A
Hip Thrust (Barbell)
4
6 reps
-
5B
Depth Drop And Vertical Jump
4
4 reps
-
6
Rest
1
90 secs
-
7A
Step-Up (Weighted)
3
6 reps
-
7B
Box Jump
3
16 reps
-
8
Rest
1
75 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
8 reps
-
1B
Push Up
4
6-8 reps
-
2
Rest
1
90 secs
-
3A
Bench Press (Dumbbell)
3
15 reps
-
3B
Kettlebell Gorilla Row
3
15 reps
-
4
Rest
1
75 secs
-
5A
Single Arm Push Press (Dumbbell)
3
10 reps
-
5B
One Arm Overhead Carry with March
3
20 secs
-
6
Rest
1
1 mins
-
7A
Snatch (Dumbbell)
3
8 reps
-
7B
Face Pull
3
15 reps
-
8
Rest
1
75 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
8 reps
-
1B
Push Up
4
6-8 reps
-
2
Rest
1
90 secs
-
3A
Bench Press (Dumbbell)
3
15 reps
-
3B
Kettlebell Gorilla Row
3
15 reps
-
4
Rest
1
75 secs
-
5A
Single Arm Push Press (Dumbbell)
3
10 reps
-
5B
One Arm Overhead Carry with March
3
20 secs
-
6
Rest
1
1 mins
-
7A
Snatch (Dumbbell)
3
8 reps
-
7B
Face Pull
3
15 reps
-
8
Rest
1
75 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
8 reps
-
1B
Push Up
4
6-8 reps
-
2
Rest
1
90 secs
-
3A
Bench Press (Dumbbell)
3
15 reps
-
3B
Kettlebell Gorilla Row
3
15 reps
-
4
Rest
1
75 secs
-
5A
Single Arm Push Press (Dumbbell)
3
10 reps
-
5B
One Arm Overhead Carry with March
3
20 secs
-
6
Rest
1
1 mins
-
7A
Snatch (Dumbbell)
3
8 reps
-
7B
Face Pull
3
15 reps
-
8
Rest
1
75 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
8 reps
-
1B
Push Up
4
6-8 reps
-
2
Rest
1
90 secs
-
3A
Bench Press (Dumbbell)
3
15 reps
-
3B
Kettlebell Gorilla Row
3
15 reps
-
4
Rest
1
75 secs
-
5A
Single Arm Push Press (Dumbbell)
3
10 reps
-
5B
One Arm Overhead Carry with March
3
20 secs
-
6
Rest
1
1 mins
-
7A
Snatch (Dumbbell)
3
8 reps
-
7B
Face Pull
3
15 reps
-
8
Rest
1
75 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
SA Landmine Snatch
3
5 reps
-
2
Rest
1
1 mins
-
3A
Pendlay Row
4
6 reps
-
3B
Med Ball Slam
4
8 reps
-
4
Rest
1
90 secs
-
5A
Dynamic Narrow Press
3
8 reps
-
5B
Bent Over Row (Dumbbell)
3
8 reps
-
6
Rest
1
75 secs
-
7A
Half Kneeling Touch Down + Oh Press
3
6 reps
-
7B
Lift Off Push Up
3
5 reps
-
8
Rest
1
75 secs
-
9
Kneeling Power Curls
3
8 reps
-
10
Rest
1
45 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
SA Landmine Snatch
3
5 reps
-
2
Rest
1
1 mins
-
3A
Pendlay Row
4
6 reps
-
3B
Med Ball Slam
4
8 reps
-
4
Rest
1
90 secs
-
5A
Dynamic Narrow Press
3
8 reps
-
5B
Bent Over Row (Dumbbell)
3
8 reps
-
6
Rest
1
75 secs
-
7A
Half Kneeling Touch Down + Oh Press
3
6 reps
-
7B
Lift Off Push Up
3
5 reps
-
8
Rest
1
75 secs
-
9
Kneeling Power Curls
3
8 reps
-
10
Rest
1
45 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
SA Landmine Snatch
3
6 reps
-
2
Rest
1
1 mins
-
3A
Pendlay Row
5
5 reps
-
3B
Med Ball Slam
5
8-10 reps
-
4
Rest
1
90 secs
-
5A
Dynamic Narrow Press
4
8 reps
-
5B
Bent Over Row (Dumbbell)
4
10 reps
-
6
Rest
1
75 secs
-
7A
Half Kneeling Touch Down + Oh Press
3
6 reps
-
7B
Lift Off Push Up
3
6 reps
-
8
Rest
1
75 secs
-
9
Kneeling Power Curls
3
10 reps
-
10
Rest
1
45 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
SA Landmine Snatch
3
6 reps
-
2
Rest
1
1 mins
-
3A
Pendlay Row
5
5 reps
-
3B
Med Ball Slam
5
8-10 reps
-
4
Rest
1
90 secs
-
5A
Dynamic Narrow Press
4
8 reps
-
5B
Bent Over Row (Dumbbell)
4
10 reps
-
6
Rest
1
75 secs
-
7A
Half Kneeling Touch Down + Oh Press
3
6 reps
-
7B
Lift Off Push Up
3
6 reps
-
8
Rest
1
75 secs
-
9
Kneeling Power Curls
3
10 reps
-
10
Rest
1
45 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
4
8 reps
-
1B
Tall Kneeling Vertical Toss
4
10 reps
-
2
Rest
1
80 secs
-
3A
BANA Narrow Grip Pulldown
3
6 reps
-
3B
Lat Pulldown (Band)
3
12 reps
-
4
Rest
1
1 mins
-
5A
Deficit Push Up
4
8 reps
-
5B
Assisted Plyo Push Up
4
5-6 reps
-
6
Rest
1
1 mins
-
7A
Supported YWT Raises
3
5-6 reps
-
7B
Battle Ropes
3
20 secs
-
8
Rest
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
4
8 reps
-
1B
Tall Kneeling Vertical Toss
4
10 reps
-
2
Rest
1
80 secs
-
3A
BANA Narrow Grip Pulldown
3
6 reps
-
3B
Lat Pulldown (Band)
3
12 reps
-
4
Rest
1
1 mins
-
5A
Deficit Push Up
4
8 reps
-
5B
Assisted Plyo Push Up
4
5-6 reps
-
6
Rest
1
1 mins
-
7A
Supported YWT Raises
3
5-6 reps
-
7B
Battle Ropes
3
20 secs
-
8
Rest
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
4
6 reps
-
1B
Tall Kneeling Vertical Toss
4
AMRAP
-
2
Rest
1
80 secs
-
3A
BANA Narrow Grip Pulldown
3
5 reps
-
3B
Lat Pulldown (Band)
3
15 reps
-
4
Rest
1
1 mins
-
5A
Deficit Push Up
4
10 reps
-
5B
Assisted Plyo Push Up
4
6-8 reps
-
6
Rest
1
1 mins
-
7A
Supported YWT Raises
3
7-8 reps
-
7B
Battle Ropes
3
30 secs
-
8
Rest
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
4
6 reps
-
1B
Tall Kneeling Vertical Toss
4
AMRAP
-
2
Rest
1
80 secs
-
3A
BANA Narrow Grip Pulldown
3
5 reps
-
3B
Lat Pulldown (Band)
3
15 reps
-
4
Rest
1
1 mins
-
5A
Deficit Push Up
4
10 reps
-
5B
Assisted Plyo Push Up
4
6-8 reps
-
6
Rest
1
1 mins
-
7A
Supported YWT Raises
3
7-8 reps
-
7B
Battle Ropes
3
30 secs
-
8
Rest
1
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1A
Trap Bar Deadlift4 Sets
8 Reps
-
1B
Depth Drop And Vertical Jump4 Sets
5 Reps
-
2
Rest1 Set
1 mins
-
3A
Zercher Squat (Barbell)3 Sets
10 Reps
-
3B
Heel Elevated Wall Sit3 Sets
30-40 secs
-
4
Rest1 Set
1 mins
-
5A
RNT Split Squat3 Sets
8 Reps
-
5B
Lateral Lunge (Weighted)3 Sets
8 Reps
-
6
Rest1 Set
1 mins
-
7A
Hamstring Curl3 Sets
10 Reps
-
7B
Single Leg Stability Ball ISO Hold3 Sets
15-20 secs
-
8
Rest1 Set
1 mins
-
Day 3
1
Sprint8 Sets
10 secs
-
2
Copenhagen Plank3 Sets
20 secs
-
3
Rest1 Set
30 secs
-
4
Pallof Press3 Sets
10 Reps
-
5
Rest1 Set
30 secs
-
6
Standing March (Bands)3 Sets
35 secs
-
7
Rest1 Set
30 secs
-
8
Farmer's Walk (Weighted)3 Sets
45 secs
-
9
Rest1 Set
1 mins
-
Day 2
1A
Eccentric BB Floor Press4 Sets
8 Reps
-
1B
Inverted Row4 Sets
8 Reps
-
2
Rest1 Set
90 secs
-
3A
Lat Pulldown3 Sets
10 Reps
-
3B
Eccentric Push Up3 Sets
@10
4
Rest1 Set
1 mins
-
5A
Landmine Push Press3 Sets
5 Reps
-
5B
1/2 Kneeling Alt Lateral Raises3 Sets
8 Reps
-
6
Rest1 Set
1 mins
-
7A
Bird Dog Row3 Sets
8 Reps
-
7B
Single Arm Single Leg DB Press3 Sets
8 Reps
-
8
Rest1 Set
1 mins
-
Day 4
1A
Squat (Barbell)4 Sets
6 Reps
-
1B
Vertical Jump4 Sets
8 Reps
-
2
Rest1 Set
90 secs
-
3A
Romanian Deadlift (Barbell)3 Sets
10 Reps
-
3B
Kettlebell Swing3 Sets
10 Reps
-
4
Rest1 Set
1 mins
-
5A
Reverse Lunge (Dumbbell)3 Sets
6 Reps
-
5B
Split Squat Jump3 Sets
6 Reps
-
6
Rest1 Set
75 secs
-
7
Walking Lunge3 Sets
20 Reps
-
8
Rest1 Set
60 secs
-
9
Med Ball Slam3 Sets
6-8 Reps
-
10
Rest1 Set
40 secs
-
Day 5
1A
Bent Over Row (Barbell)4 Sets
8 Reps
-
1B
Push Up4 Sets
6-8 Reps
-
2
Rest1 Set
90 secs
-
3A
Bench Press (Dumbbell)3 Sets
15 Reps
-
3B
Kettlebell Gorilla Row3 Sets
15 Reps
-
4
Rest1 Set
75 secs
-
5A
Single Arm Push Press (Dumbbell)3 Sets
10 Reps
-
5B
One Arm Overhead Carry with March3 Sets
20 secs
-
6
Rest1 Set
1 mins
-
7A
Snatch (Dumbbell)3 Sets
8 Reps
-
7B
Face Pull3 Sets
15 Reps
-
8
Rest1 Set
75 secs
-