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BoostcampPNG

Strength training + explosiveness

by Jonah G.

Program Description

Just my personal weekly workout, it’s mainly based on improving strength, explosiveness, and endurance.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Strength, Women's
  • Equipment
    At Home
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 14, 2026 08:11
  • Last Edited
    Mar 15, 2026 06:55
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.5%
Glutes
10.3%
Front Delts
10.2%
Hamstrings
9.6%
Abs
9.3%
Triceps
8.2%
Lats
7.8%
Upper Back
7.8%
Chest
5.7%
Biceps
5%
Middle Delts
2.5%
Adductors
2.1%
Rear Delts
2%
Forearms
1.6%
Other
1.4%
Calves
1.1%
Abductors
0.7%
Lower Back
0.7%
Cardio
0.4%
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
5 reps
RPE 8.5
1B
Push Up
4
5 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Tricep Extension (Cable)
3
12 reps
RPE 8
4
Cable Crunch
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
5 reps
RPE 8.5
1B
Push Up
4
5 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Tricep Extension (Cable)
3
12 reps
RPE 8
4
Cable Crunch
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
5 reps
RPE 8.5
1B
Push Up
4
5 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Tricep Extension (Cable)
3
12 reps
RPE 8
4
Cable Crunch
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
5 reps
RPE 8.5
1B
Push Up
4
5 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Tricep Extension (Cable)
3
12 reps
RPE 8
4
Cable Crunch
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
5 reps
RPE 8.5
1B
Push Up
4
5 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Tricep Extension (Cable)
3
12 reps
RPE 8
4
Cable Crunch
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
5 reps
RPE 8.5
1B
Push Up
4
5 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Tricep Extension (Cable)
3
12 reps
RPE 8
4
Cable Crunch
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
5 reps
RPE 8.5
1B
Push Up
4
5 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Tricep Extension (Cable)
3
12 reps
RPE 8
4
Cable Crunch
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
5 reps
RPE 8.5
1B
Push Up
4
5 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Tricep Extension (Cable)
3
12 reps
RPE 8
4
Cable Crunch
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
5 reps
RPE 8.5
1B
Push Up
4
5 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Tricep Extension (Cable)
3
12 reps
RPE 8
4
Cable Crunch
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
5 reps
RPE 8.5
1B
Push Up
4
5 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Tricep Extension (Cable)
3
12 reps
RPE 8
4
Cable Crunch
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
5 reps
RPE 8.5
1B
Push Up
4
5 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Tricep Extension (Cable)
3
12 reps
RPE 8
4
Cable Crunch
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
5 reps
RPE 8.5
1B
Push Up
4
5 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Tricep Extension (Cable)
3
12 reps
RPE 8
4
Cable Crunch
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
5 reps
RPE 8.5
1B
Push Up
4
5 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Tricep Extension (Cable)
3
12 reps
RPE 8
4
Cable Crunch
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
5 reps
RPE 8.5
1B
Push Up
4
5 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Tricep Extension (Cable)
3
12 reps
RPE 8
4
Cable Crunch
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
5 reps
RPE 8.5
1B
Push Up
4
5 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Tricep Extension (Cable)
3
12 reps
RPE 8
4
Cable Crunch
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
5 reps
RPE 8.5
1B
Push Up
4
5 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Tricep Extension (Cable)
3
12 reps
RPE 8
4
Cable Crunch
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
5 reps
RPE 8.5
1B
Push Up
4
5 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Tricep Extension (Cable)
3
12 reps
RPE 8
4
Cable Crunch
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
5 reps
RPE 8.5
1B
Push Up
4
5 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Tricep Extension (Cable)
3
12 reps
RPE 8
4
Cable Crunch
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10 reps
RPE 9.5
1B
Goblet Squat
4
10 reps
RPE 9.5
1C
Push Up
4
10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
4
5 reps
RPE 10
3
Abs Crunch (Weighted)
4
10 reps
RPE 10
4
Plank
1
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10 reps
RPE 9.5
1B
Goblet Squat
4
10 reps
RPE 9.5
1C
Push Up
4
10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
4
5 reps
RPE 10
3
Abs Crunch (Weighted)
4
10 reps
RPE 10
4
Plank
1
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10 reps
RPE 9.5
1B
Goblet Squat
4
10 reps
RPE 9.5
1C
Push Up
4
10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
4
5 reps
RPE 10
3
Abs Crunch (Weighted)
4
10 reps
RPE 10
4
Plank
1
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10 reps
RPE 9.5
1B
Goblet Squat
4
10 reps
RPE 9.5
1C
Push Up
4
10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
4
5 reps
RPE 10
3
Abs Crunch (Weighted)
4
10 reps
RPE 10
4
Plank
1
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10 reps
RPE 9.5
1B
Goblet Squat
4
10 reps
RPE 9.5
1C
Push Up
4
10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
4
5 reps
RPE 10
3
Abs Crunch (Weighted)
4
10 reps
RPE 10
4
Plank
1
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10 reps
RPE 9.5
1B
Goblet Squat
4
10 reps
RPE 9.5
1C
Push Up
4
10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
4
5 reps
RPE 10
3
Abs Crunch (Weighted)
4
10 reps
RPE 10
4
Plank
1
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10 reps
RPE 9.5
1B
Goblet Squat
4
10 reps
RPE 9.5
1C
Push Up
4
10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
4
5 reps
RPE 10
3
Abs Crunch (Weighted)
4
10 reps
RPE 10
4
Plank
1
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10 reps
RPE 9.5
1B
Goblet Squat
4
10 reps
RPE 9.5
1C
Push Up
4
10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
4
5 reps
RPE 10
3
Abs Crunch (Weighted)
4
10 reps
RPE 10
4
Plank
1
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10 reps
RPE 9.5
1B
Goblet Squat
4
10 reps
RPE 9.5
1C
Push Up
4
10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
4
5 reps
RPE 10
3
Abs Crunch (Weighted)
4
10 reps
RPE 10
4
Plank
1
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10 reps
RPE 9.5
1B
Goblet Squat
4
10 reps
RPE 9.5
1C
Push Up
4
10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
4
5 reps
RPE 10
3
Abs Crunch (Weighted)
4
10 reps
RPE 10
4
Plank
1
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10 reps
RPE 9.5
1B
Goblet Squat
4
10 reps
RPE 9.5
1C
Push Up
4
10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
4
5 reps
RPE 10
3
Abs Crunch (Weighted)
4
10 reps
RPE 10
4
Plank
1
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10 reps
RPE 9.5
1B
Goblet Squat
4
10 reps
RPE 9.5
1C
Push Up
4
10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
4
5 reps
RPE 10
3
Abs Crunch (Weighted)
4
10 reps
RPE 10
4
Plank
1
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10 reps
RPE 9.5
1B
Goblet Squat
4
10 reps
RPE 9.5
1C
Push Up
4
10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
4
5 reps
RPE 10
3
Abs Crunch (Weighted)
4
10 reps
RPE 10
4
Plank
1
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10 reps
RPE 9.5
1B
Goblet Squat
4
10 reps
RPE 9.5
1C
Push Up
4
10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
4
5 reps
RPE 10
3
Abs Crunch (Weighted)
4
10 reps
RPE 10
4
Plank
1
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10 reps
RPE 9.5
1B
Goblet Squat
4
10 reps
RPE 9.5
1C
Push Up
4
10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
4
5 reps
RPE 10
3
Abs Crunch (Weighted)
4
10 reps
RPE 10
4
Plank
1
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10 reps
RPE 9.5
1B
Goblet Squat
4
10 reps
RPE 9.5
1C
Push Up
4
10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
4
5 reps
RPE 10
3
Abs Crunch (Weighted)
4
10 reps
RPE 10
4
Plank
1
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10 reps
RPE 9.5
1B
Goblet Squat
4
10 reps
RPE 9.5
1C
Push Up
4
10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
4
5 reps
RPE 10
3
Abs Crunch (Weighted)
4
10 reps
RPE 10
4
Plank
1
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10 reps
RPE 9.5
1B
Goblet Squat
4
10 reps
RPE 9.5
1C
Push Up
4
10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
4
5 reps
RPE 10
3
Abs Crunch (Weighted)
4
10 reps
RPE 10
4
Plank
1
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
RPE 10
2A
Lat Pulldown
4
8 reps
RPE 9
2B
Straight Arm Pulldown
4
8 reps
RPE 10
3A
Chest Supported Row (Barbell)
4
10 reps
RPE 9
3B
Upright Row (Cable)
4
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
RPE 10
2A
Lat Pulldown
4
8 reps
RPE 9
2B
Straight Arm Pulldown
4
8 reps
RPE 10
3A
Chest Supported Row (Barbell)
4
10 reps
RPE 9
3B
Upright Row (Cable)
4
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
RPE 10
2A
Lat Pulldown
4
8 reps
RPE 9
2B
Straight Arm Pulldown
4
8 reps
RPE 10
3A
Chest Supported Row (Barbell)
4
10 reps
RPE 9
3B
Upright Row (Cable)
4
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
RPE 10
2A
Lat Pulldown
4
8 reps
RPE 9
2B
Straight Arm Pulldown
4
8 reps
RPE 10
3A
Chest Supported Row (Barbell)
4
10 reps
RPE 9
3B
Upright Row (Cable)
4
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
RPE 10
2A
Lat Pulldown
4
8 reps
RPE 9
2B
Straight Arm Pulldown
4
8 reps
RPE 10
3A
Chest Supported Row (Barbell)
4
10 reps
RPE 9
3B
Upright Row (Cable)
4
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
RPE 10
2A
Lat Pulldown
4
8 reps
RPE 9
2B
Straight Arm Pulldown
4
8 reps
RPE 10
3A
Chest Supported Row (Barbell)
4
10 reps
RPE 9
3B
Upright Row (Cable)
4
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
RPE 10
2A
Lat Pulldown
4
8 reps
RPE 9
2B
Straight Arm Pulldown
4
8 reps
RPE 10
3A
Chest Supported Row (Barbell)
4
10 reps
RPE 9
3B
Upright Row (Cable)
4
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
RPE 10
2A
Lat Pulldown
4
8 reps
RPE 9
2B
Straight Arm Pulldown
4
8 reps
RPE 10
3A
Chest Supported Row (Barbell)
4
10 reps
RPE 9
3B
Upright Row (Cable)
4
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
RPE 10
2A
Lat Pulldown
4
8 reps
RPE 9
2B
Straight Arm Pulldown
4
8 reps
RPE 10
3A
Chest Supported Row (Barbell)
4
10 reps
RPE 9
3B
Upright Row (Cable)
4
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
RPE 10
2A
Lat Pulldown
4
8 reps
RPE 9
2B
Straight Arm Pulldown
4
8 reps
RPE 10
3A
Chest Supported Row (Barbell)
4
10 reps
RPE 9
3B
Upright Row (Cable)
4
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
RPE 10
2A
Lat Pulldown
4
8 reps
RPE 9
2B
Straight Arm Pulldown
4
8 reps
RPE 10
3A
Chest Supported Row (Barbell)
4
10 reps
RPE 9
3B
Upright Row (Cable)
4
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
RPE 10
2A
Lat Pulldown
4
8 reps
RPE 9
2B
Straight Arm Pulldown
4
8 reps
RPE 10
3A
Chest Supported Row (Barbell)
4
10 reps
RPE 9
3B
Upright Row (Cable)
4
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
RPE 10
2A
Lat Pulldown
4
8 reps
RPE 9
2B
Straight Arm Pulldown
4
8 reps
RPE 10
3A
Chest Supported Row (Barbell)
4
10 reps
RPE 9
3B
Upright Row (Cable)
4
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
RPE 10
2A
Lat Pulldown
4
8 reps
RPE 9
2B
Straight Arm Pulldown
4
8 reps
RPE 10
3A
Chest Supported Row (Barbell)
4
10 reps
RPE 9
3B
Upright Row (Cable)
4
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
RPE 10
2A
Lat Pulldown
4
8 reps
RPE 9
2B
Straight Arm Pulldown
4
8 reps
RPE 10
3A
Chest Supported Row (Barbell)
4
10 reps
RPE 9
3B
Upright Row (Cable)
4
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
RPE 10
2A
Lat Pulldown
4
8 reps
RPE 9
2B
Straight Arm Pulldown
4
8 reps
RPE 10
3A
Chest Supported Row (Barbell)
4
10 reps
RPE 9
3B
Upright Row (Cable)
4
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
RPE 10
2A
Lat Pulldown
4
8 reps
RPE 9
2B
Straight Arm Pulldown
4
8 reps
RPE 10
3A
Chest Supported Row (Barbell)
4
10 reps
RPE 9
3B
Upright Row (Cable)
4
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
RPE 10
2A
Lat Pulldown
4
8 reps
RPE 9
2B
Straight Arm Pulldown
4
8 reps
RPE 10
3A
Chest Supported Row (Barbell)
4
10 reps
RPE 9
3B
Upright Row (Cable)
4
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10 reps
RPE 9.5
1B
Goblet Squat
4
10 reps
RPE 9.5
1C
Push Up
4
10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
4
5 reps
RPE 10
3
Abs Crunch (Weighted)
4
10 reps
RPE 10
4
Plank
1
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10 reps
RPE 9.5
1B
Goblet Squat
4
10 reps
RPE 9.5
1C
Push Up
4
10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
4
5 reps
RPE 10
3
Abs Crunch (Weighted)
4
10 reps
RPE 10
4
Plank
1
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10 reps
RPE 9.5
1B
Goblet Squat
4
10 reps
RPE 9.5
1C
Push Up
4
10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
4
5 reps
RPE 10
3
Abs Crunch (Weighted)
4
10 reps
RPE 10
4
Plank
1
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10 reps
RPE 9.5
1B
Goblet Squat
4
10 reps
RPE 9.5
1C
Push Up
4
10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
4
5 reps
RPE 10
3
Abs Crunch (Weighted)
4
10 reps
RPE 10
4
Plank
1
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10 reps
RPE 9.5
1B
Goblet Squat
4
10 reps
RPE 9.5
1C
Push Up
4
10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
4
5 reps
RPE 10
3
Abs Crunch (Weighted)
4
10 reps
RPE 10
4
Plank
1
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10 reps
RPE 9.5
1B
Goblet Squat
4
10 reps
RPE 9.5
1C
Push Up
4
10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
4
5 reps
RPE 10
3
Abs Crunch (Weighted)
4
10 reps
RPE 10
4
Plank
1
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10 reps
RPE 9.5
1B
Goblet Squat
4
10 reps
RPE 9.5
1C
Push Up
4
10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
4
5 reps
RPE 10
3
Abs Crunch (Weighted)
4
10 reps
RPE 10
4
Plank
1
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10 reps
RPE 9.5
1B
Goblet Squat
4
10 reps
RPE 9.5
1C
Push Up
4
10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
4
5 reps
RPE 10
3
Abs Crunch (Weighted)
4
10 reps
RPE 10
4
Plank
1
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10 reps
RPE 9.5
1B
Goblet Squat
4
10 reps
RPE 9.5
1C
Push Up
4
10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
4
5 reps
RPE 10
3
Abs Crunch (Weighted)
4
10 reps
RPE 10
4
Plank
1
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10 reps
RPE 9.5
1B
Goblet Squat
4
10 reps
RPE 9.5
1C
Push Up
4
10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
4
5 reps
RPE 10
3
Abs Crunch (Weighted)
4
10 reps
RPE 10
4
Plank
1
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10 reps
RPE 9.5
1B
Goblet Squat
4
10 reps
RPE 9.5
1C
Push Up
4
10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
4
5 reps
RPE 10
3
Abs Crunch (Weighted)
4
10 reps
RPE 10
4
Plank
1
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10 reps
RPE 9.5
1B
Goblet Squat
4
10 reps
RPE 9.5
1C
Push Up
4
10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
4
5 reps
RPE 10
3
Abs Crunch (Weighted)
4
10 reps
RPE 10
4
Plank
1
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10 reps
RPE 9.5
1B
Goblet Squat
4
10 reps
RPE 9.5
1C
Push Up
4
10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
4
5 reps
RPE 10
3
Abs Crunch (Weighted)
4
10 reps
RPE 10
4
Plank
1
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10 reps
RPE 9.5
1B
Goblet Squat
4
10 reps
RPE 9.5
1C
Push Up
4
10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
4
5 reps
RPE 10
3
Abs Crunch (Weighted)
4
10 reps
RPE 10
4
Plank
1
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10 reps
RPE 9.5
1B
Goblet Squat
4
10 reps
RPE 9.5
1C
Push Up
4
10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
4
5 reps
RPE 10
3
Abs Crunch (Weighted)
4
10 reps
RPE 10
4
Plank
1
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10 reps
RPE 9.5
1B
Goblet Squat
4
10 reps
RPE 9.5
1C
Push Up
4
10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
4
5 reps
RPE 10
3
Abs Crunch (Weighted)
4
10 reps
RPE 10
4
Plank
1
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10 reps
RPE 9.5
1B
Goblet Squat
4
10 reps
RPE 9.5
1C
Push Up
4
10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
4
5 reps
RPE 10
3
Abs Crunch (Weighted)
4
10 reps
RPE 10
4
Plank
1
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
4
10 reps
RPE 9.5
1B
Goblet Squat
4
10 reps
RPE 9.5
1C
Push Up
4
10 reps
RPE 9.5
2
Pull-Up (Bodyweight)
4
5 reps
RPE 10
3
Abs Crunch (Weighted)
4
10 reps
RPE 10
4
Plank
1
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
RPE 8
2A
Leg Press
4
8 reps
RPE 9
2B
Goblet Squat
4
5 reps
RPE 8
3A
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
3B
Broad Jump
4
5 reps
RPE 9
4A
Standing Calf Raise
3
20 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 8
5
Cable Crunch
2
1
10 reps
1 reps
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
RPE 8
2A
Leg Press
4
8 reps
RPE 9
2B
Goblet Squat
4
5 reps
RPE 8
3A
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
3B
Broad Jump
4
5 reps
RPE 9
4A
Standing Calf Raise
3
20 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 8
5
Cable Crunch
2
1
10 reps
1 reps
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
RPE 8
2A
Leg Press
4
8 reps
RPE 9
2B
Goblet Squat
4
5 reps
RPE 8
3A
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
3B
Broad Jump
4
5 reps
RPE 9
4A
Standing Calf Raise
3
20 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 8
5
Cable Crunch
2
1
10 reps
1 reps
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
RPE 8
2A
Leg Press
4
8 reps
RPE 9
2B
Goblet Squat
4
5 reps
RPE 8
3A
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
3B
Broad Jump
4
5 reps
RPE 9
4A
Standing Calf Raise
3
20 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 8
5
Cable Crunch
2
1
10 reps
1 reps
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
RPE 8
2A
Leg Press
4
8 reps
RPE 9
2B
Goblet Squat
4
5 reps
RPE 8
3A
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
3B
Broad Jump
4
5 reps
RPE 9
4A
Standing Calf Raise
3
20 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 8
5
Cable Crunch
2
1
10 reps
1 reps
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
RPE 8
2A
Leg Press
4
8 reps
RPE 9
2B
Goblet Squat
4
5 reps
RPE 8
3A
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
3B
Broad Jump
4
5 reps
RPE 9
4A
Standing Calf Raise
3
20 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 8
5
Cable Crunch
2
1
10 reps
1 reps
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
RPE 8
2A
Leg Press
4
8 reps
RPE 9
2B
Goblet Squat
4
5 reps
RPE 8
3A
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
3B
Broad Jump
4
5 reps
RPE 9
4A
Standing Calf Raise
3
20 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 8
5
Cable Crunch
2
1
10 reps
1 reps
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
RPE 8
2A
Leg Press
4
8 reps
RPE 9
2B
Goblet Squat
4
5 reps
RPE 8
3A
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
3B
Broad Jump
4
5 reps
RPE 9
4A
Standing Calf Raise
3
20 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 8
5
Cable Crunch
2
1
10 reps
1 reps
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
RPE 8
2A
Leg Press
4
8 reps
RPE 9
2B
Goblet Squat
4
5 reps
RPE 8
3A
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
3B
Broad Jump
4
5 reps
RPE 9
4A
Standing Calf Raise
3
20 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 8
5
Cable Crunch
2
1
10 reps
1 reps
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
RPE 8
2A
Leg Press
4
8 reps
RPE 9
2B
Goblet Squat
4
5 reps
RPE 8
3A
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
3B
Broad Jump
4
5 reps
RPE 9
4A
Standing Calf Raise
3
20 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 8
5
Cable Crunch
2
1
10 reps
1 reps
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
RPE 8
2A
Leg Press
4
8 reps
RPE 9
2B
Goblet Squat
4
5 reps
RPE 8
3A
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
3B
Broad Jump
4
5 reps
RPE 9
4A
Standing Calf Raise
3
20 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 8
5
Cable Crunch
2
1
10 reps
1 reps
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
RPE 8
2A
Leg Press
4
8 reps
RPE 9
2B
Goblet Squat
4
5 reps
RPE 8
3A
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
3B
Broad Jump
4
5 reps
RPE 9
4A
Standing Calf Raise
3
20 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 8
5
Cable Crunch
2
1
10 reps
1 reps
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
RPE 8
2A
Leg Press
4
8 reps
RPE 9
2B
Goblet Squat
4
5 reps
RPE 8
3A
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
3B
Broad Jump
4
5 reps
RPE 9
4A
Standing Calf Raise
3
20 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 8
5
Cable Crunch
2
1
10 reps
1 reps
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
RPE 8
2A
Leg Press
4
8 reps
RPE 9
2B
Goblet Squat
4
5 reps
RPE 8
3A
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
3B
Broad Jump
4
5 reps
RPE 9
4A
Standing Calf Raise
3
20 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 8
5
Cable Crunch
2
1
10 reps
1 reps
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
RPE 8
2A
Leg Press
4
8 reps
RPE 9
2B
Goblet Squat
4
5 reps
RPE 8
3A
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
3B
Broad Jump
4
5 reps
RPE 9
4A
Standing Calf Raise
3
20 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 8
5
Cable Crunch
2
1
10 reps
1 reps
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
RPE 8
2A
Leg Press
4
8 reps
RPE 9
2B
Goblet Squat
4
5 reps
RPE 8
3A
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
3B
Broad Jump
4
5 reps
RPE 9
4A
Standing Calf Raise
3
20 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 8
5
Cable Crunch
2
1
10 reps
1 reps
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
RPE 8
2A
Leg Press
4
8 reps
RPE 9
2B
Goblet Squat
4
5 reps
RPE 8
3A
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
3B
Broad Jump
4
5 reps
RPE 9
4A
Standing Calf Raise
3
20 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 8
5
Cable Crunch
2
1
10 reps
1 reps
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
RPE 8
2A
Leg Press
4
8 reps
RPE 9
2B
Goblet Squat
4
5 reps
RPE 8
3A
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
3B
Broad Jump
4
5 reps
RPE 9
4A
Standing Calf Raise
3
20 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 8
5
Cable Crunch
2
1
10 reps
1 reps
RPE 9
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
20 mins
RPE 9
2
Wide Grip Pull-Up
2
5 reps
RPE 10
3
Abs Crunch (Weighted)
2
5 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
20 mins
RPE 9
2
Wide Grip Pull-Up
2
5 reps
RPE 10
3
Abs Crunch (Weighted)
2
5 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
20 mins
RPE 9
2
Wide Grip Pull-Up
2
5 reps
RPE 10
3
Abs Crunch (Weighted)
2
5 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
20 mins
RPE 9
2
Wide Grip Pull-Up
2
5 reps
RPE 10
3
Abs Crunch (Weighted)
2
5 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
20 mins
RPE 9
2
Wide Grip Pull-Up
2
5 reps
RPE 10
3
Abs Crunch (Weighted)
2
5 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
20 mins
RPE 9
2
Wide Grip Pull-Up
2
5 reps
RPE 10
3
Abs Crunch (Weighted)
2
5 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
20 mins
RPE 9
2
Wide Grip Pull-Up
2
5 reps
RPE 10
3
Abs Crunch (Weighted)
2
5 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
20 mins
RPE 9
2
Wide Grip Pull-Up
2
5 reps
RPE 10
3
Abs Crunch (Weighted)
2
5 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
20 mins
RPE 9
2
Wide Grip Pull-Up
2
5 reps
RPE 10
3
Abs Crunch (Weighted)
2
5 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
20 mins
RPE 9
2
Wide Grip Pull-Up
2
5 reps
RPE 10
3
Abs Crunch (Weighted)
2
5 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
20 mins
RPE 9
2
Wide Grip Pull-Up
2
5 reps
RPE 10
3
Abs Crunch (Weighted)
2
5 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
20 mins
RPE 9
2
Wide Grip Pull-Up
2
5 reps
RPE 10
3
Abs Crunch (Weighted)
2
5 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
20 mins
RPE 9
2
Wide Grip Pull-Up
2
5 reps
RPE 10
3
Abs Crunch (Weighted)
2
5 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
20 mins
RPE 9
2
Wide Grip Pull-Up
2
5 reps
RPE 10
3
Abs Crunch (Weighted)
2
5 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
20 mins
RPE 9
2
Wide Grip Pull-Up
2
5 reps
RPE 10
3
Abs Crunch (Weighted)
2
5 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
20 mins
RPE 9
2
Wide Grip Pull-Up
2
5 reps
RPE 10
3
Abs Crunch (Weighted)
2
5 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
20 mins
RPE 9
2
Wide Grip Pull-Up
2
5 reps
RPE 10
3
Abs Crunch (Weighted)
2
5 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
20 mins
RPE 9
2
Wide Grip Pull-Up
2
5 reps
RPE 10
3
Abs Crunch (Weighted)
2
5 reps
RPE 9
Week 1
1 / 18 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)
4 Sets
5 Reps
@8.5
1B
Push Up
4 Sets
5 Reps
@9.5
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
3
Tricep Extension (Cable)
3 Sets
12 Reps
@8
4
Cable Crunch
3 Sets
12 Reps
@9
Day 2
1A
Kettlebell Swing
4 Sets
10 Reps
@9.5
1B
Goblet Squat
4 Sets
10 Reps
@9.5
1C
Push Up
4 Sets
10 Reps
@9.5
2
Pull-Up (Bodyweight)
4 Sets
5 Reps
@10
3
Abs Crunch (Weighted)
4 Sets
10 Reps
@10
4
Plank
1 Set
1 mins
@9
Day 3
1
Kettlebell Swing
3 Sets
8 Reps
@10
2A
Lat Pulldown
4 Sets
8 Reps
@9
2B
Straight Arm Pulldown
4 Sets
8 Reps
@10
3A
Chest Supported Row (Barbell)
4 Sets
10 Reps
@9
3B
Upright Row (Cable)
4 Sets
10 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
Day 4
1A
Kettlebell Swing
4 Sets
10 Reps
@9.5
1B
Goblet Squat
4 Sets
10 Reps
@9.5
1C
Push Up
4 Sets
10 Reps
@9.5
2
Pull-Up (Bodyweight)
4 Sets
5 Reps
@10
3
Abs Crunch (Weighted)
4 Sets
10 Reps
@10
4
Plank
1 Set
1 mins
@9
Day 5
1
Kettlebell Swing
3 Sets
8 Reps
@8
2A
Leg Press
4 Sets
8 Reps
@9
2B
Goblet Squat
4 Sets
5 Reps
@8
3A
Romanian Deadlift (Dumbbell)
4 Sets
8 Reps
@9
3B
Broad Jump
4 Sets
5 Reps
@9
4A
Standing Calf Raise
3 Sets
20 Reps
@8
4B
Wrist Curls
3 Sets
20 Reps
@8
5
Cable Crunch
2 Sets
1 Set
10 Reps
1 Reps
@9
@9
Day 6
1
Elliptical
1 Set
20 mins
@9
2
Wide Grip Pull-Up
2 Sets
5 Reps
@10
3
Abs Crunch (Weighted)
2 Sets
5 Reps
@9