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!
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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
-