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DEVASTATING POWER CHARGE 10000000KG PROGRESS

by Joseph C.

Program Description

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Program Overview

  • Level
    Intermediate
  • Goal
    Strength, Muscle, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 26, 2026 06:20
  • Last Edited
    Mar 26, 2026 08:38
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.5%
Hamstrings
12.5%
Triceps
9.4%
Front Delts
9.4%
Upper Back
9.4%
Glutes
9.4%
Biceps
5.7%
Chest
5.2%
Lats
5.2%
Abs
4.2%
Middle Delts
4.2%
Calves
3.1%
Rear Delts
3.1%
Adductors
2.9%
Forearms
1.6%
Lower Back
1.3%
Other
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
1
GHD sit up
2
-
2
Bench Press (Dumbbell)
2
1
6 reps
12 reps
-
-
3
Bent Over Row (Barbell)
2
-
4
Chest Press (Machine)
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Pull-Up (Neutral Grip, Bodyweight)
1
-
7
Run - 10 Mins Jog -8 Rounds 30 Sec RPE 8 - Then 90 Secs Walk/Jog
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
GHD sit up
2
-
2
Bench Press (Dumbbell)
2
1
6 reps
12 reps
-
-
3
Bent Over Row (Barbell)
2
-
4
Chest Press (Machine)
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Pull-Up (Neutral Grip, Bodyweight)
1
-
7
Run - 10 Mins Jog -8 Rounds 30 Sec RPE 8 - Then 90 Secs Walk/Jog
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
GHD sit up
2
-
2
Bench Press (Dumbbell)
2
1
6 reps
12 reps
-
-
3
Bent Over Row (Barbell)
2
-
4
Chest Press (Machine)
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Pull-Up (Neutral Grip, Bodyweight)
1
-
7
Run - 10 Mins Jog -8 Rounds 30 Sec RPE 8 - Then 90 Secs Walk/Jog
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
GHD sit up
2
-
2
Bench Press (Dumbbell)
2
1
6 reps
12 reps
-
-
3
Bent Over Row (Barbell)
2
-
4
Chest Press (Machine)
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Pull-Up (Neutral Grip, Bodyweight)
1
-
7
Run - 10 Mins Jog -8 Rounds 30 Sec RPE 8 - Then 90 Secs Walk/Jog
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
GHD sit up
2
-
2
Bench Press (Dumbbell)
2
1
6 reps
12 reps
-
-
3
Bent Over Row (Barbell)
2
-
4
Chest Press (Machine)
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Pull-Up (Neutral Grip, Bodyweight)
1
-
7
Run - 10 Mins Jog -8 Rounds 30 Sec RPE 8 - Then 90 Secs Walk/Jog
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
GHD sit up
2
-
2
Bench Press (Dumbbell)
2
1
6 reps
12 reps
-
-
3
Bent Over Row (Barbell)
2
-
4
Chest Press (Machine)
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Pull-Up (Neutral Grip, Bodyweight)
1
-
7
Run - 10 Mins Jog -8 Rounds 30 Sec RPE 8 - Then 90 Secs Walk/Jog
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
GHD sit up
2
-
2
Bench Press (Dumbbell)
2
1
6 reps
12 reps
-
-
3
Bent Over Row (Barbell)
2
-
4
Chest Press (Machine)
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Pull-Up (Neutral Grip, Bodyweight)
1
-
7
Run - 10 Mins Jog -8 Rounds 30 Sec RPE 8 - Then 90 Secs Walk/Jog
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
GHD sit up
2
-
2
Bench Press (Dumbbell)
2
1
6 reps
12 reps
-
-
3
Bent Over Row (Barbell)
2
-
4
Chest Press (Machine)
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Pull-Up (Neutral Grip, Bodyweight)
1
-
7
Run - 10 Mins Jog -8 Rounds 30 Sec RPE 8 - Then 90 Secs Walk/Jog
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
GHD sit up
2
-
2
Bench Press (Dumbbell)
2
1
6 reps
12 reps
-
-
3
Bent Over Row (Barbell)
2
-
4
Chest Press (Machine)
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Pull-Up (Neutral Grip, Bodyweight)
1
-
7
Run - 10 Mins Jog -8 Rounds 30 Sec RPE 8 - Then 90 Secs Walk/Jog
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
GHD sit up
2
-
2
Bench Press (Dumbbell)
2
1
6 reps
12 reps
-
-
3
Bent Over Row (Barbell)
2
-
4
Chest Press (Machine)
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Pull-Up (Neutral Grip, Bodyweight)
1
-
7
Run - 10 Mins Jog -8 Rounds 30 Sec RPE 8 - Then 90 Secs Walk/Jog
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
GHD sit up
2
-
2
Bench Press (Dumbbell)
2
1
6 reps
12 reps
-
-
3
Bent Over Row (Barbell)
2
-
4
Chest Press (Machine)
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Pull-Up (Neutral Grip, Bodyweight)
1
-
7
Run - 10 Mins Jog -8 Rounds 30 Sec RPE 8 - Then 90 Secs Walk/Jog
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
GHD sit up
2
-
2
Bench Press (Dumbbell)
2
1
6 reps
12 reps
-
-
3
Bent Over Row (Barbell)
2
-
4
Chest Press (Machine)
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Pull-Up (Neutral Grip, Bodyweight)
1
-
7
Run - 10 Mins Jog -8 Rounds 30 Sec RPE 8 - Then 90 Secs Walk/Jog
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
30 reps
-
2
Side Bend (Dumbbell)
2
-
3
Ab Ball Rotation
2
-
4
Alternating Dumbbell Curl
2
-
5
Hammer Curl (Dumbbell)
1
-
6
Leaning tricep ext rope
2
-
7
V-Handle Tricep Pushdown (Cable)
2
-
8
Rear Delt Row
2
-
9
Lu Raise
2
-
10
Run
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
30 reps
-
2
Side Bend (Dumbbell)
2
-
3
Ab Ball Rotation
2
-
4
Alternating Dumbbell Curl
2
-
5
Hammer Curl (Dumbbell)
1
-
6
Leaning tricep ext rope
2
-
7
V-Handle Tricep Pushdown (Cable)
2
-
8
Rear Delt Row
2
-
9
Lu Raise
2
-
10
Run
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
30 reps
-
2
Side Bend (Dumbbell)
2
-
3
Ab Ball Rotation
2
-
4
Alternating Dumbbell Curl
2
-
5
Hammer Curl (Dumbbell)
1
-
6
Leaning tricep ext rope
2
-
7
V-Handle Tricep Pushdown (Cable)
2
-
8
Rear Delt Row
2
-
9
Lu Raise
2
-
10
Run
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
30 reps
-
2
Side Bend (Dumbbell)
2
-
3
Ab Ball Rotation
2
-
4
Alternating Dumbbell Curl
2
-
5
Hammer Curl (Dumbbell)
1
-
6
Leaning tricep ext rope
2
-
7
V-Handle Tricep Pushdown (Cable)
2
-
8
Rear Delt Row
2
-
9
Lu Raise
2
-
10
Run
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
30 reps
-
2
Side Bend (Dumbbell)
2
-
3
Ab Ball Rotation
2
-
4
Alternating Dumbbell Curl
2
-
5
Hammer Curl (Dumbbell)
1
-
6
Leaning tricep ext rope
2
-
7
V-Handle Tricep Pushdown (Cable)
2
-
8
Rear Delt Row
2
-
9
Lu Raise
2
-
10
Run
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
30 reps
-
2
Side Bend (Dumbbell)
2
-
3
Ab Ball Rotation
2
-
4
Alternating Dumbbell Curl
2
-
5
Hammer Curl (Dumbbell)
1
-
6
Leaning tricep ext rope
2
-
7
V-Handle Tricep Pushdown (Cable)
2
-
8
Rear Delt Row
2
-
9
Lu Raise
2
-
10
Run
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
30 reps
-
2
Side Bend (Dumbbell)
2
-
3
Ab Ball Rotation
2
-
4
Alternating Dumbbell Curl
2
-
5
Hammer Curl (Dumbbell)
1
-
6
Leaning tricep ext rope
2
-
7
V-Handle Tricep Pushdown (Cable)
2
-
8
Rear Delt Row
2
-
9
Lu Raise
2
-
10
Run
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
30 reps
-
2
Side Bend (Dumbbell)
2
-
3
Ab Ball Rotation
2
-
4
Alternating Dumbbell Curl
2
-
5
Hammer Curl (Dumbbell)
1
-
6
Leaning tricep ext rope
2
-
7
V-Handle Tricep Pushdown (Cable)
2
-
8
Rear Delt Row
2
-
9
Lu Raise
2
-
10
Run
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
30 reps
-
2
Side Bend (Dumbbell)
2
-
3
Ab Ball Rotation
2
-
4
Alternating Dumbbell Curl
2
-
5
Hammer Curl (Dumbbell)
1
-
6
Leaning tricep ext rope
2
-
7
V-Handle Tricep Pushdown (Cable)
2
-
8
Rear Delt Row
2
-
9
Lu Raise
2
-
10
Run
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
30 reps
-
2
Side Bend (Dumbbell)
2
-
3
Ab Ball Rotation
2
-
4
Alternating Dumbbell Curl
2
-
5
Hammer Curl (Dumbbell)
1
-
6
Leaning tricep ext rope
2
-
7
V-Handle Tricep Pushdown (Cable)
2
-
8
Rear Delt Row
2
-
9
Lu Raise
2
-
10
Run
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
30 reps
-
2
Side Bend (Dumbbell)
2
-
3
Ab Ball Rotation
2
-
4
Alternating Dumbbell Curl
2
-
5
Hammer Curl (Dumbbell)
1
-
6
Leaning tricep ext rope
2
-
7
V-Handle Tricep Pushdown (Cable)
2
-
8
Rear Delt Row
2
-
9
Lu Raise
2
-
10
Run
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
30 reps
-
2
Side Bend (Dumbbell)
2
-
3
Ab Ball Rotation
2
-
4
Alternating Dumbbell Curl
2
-
5
Hammer Curl (Dumbbell)
1
-
6
Leaning tricep ext rope
2
-
7
V-Handle Tricep Pushdown (Cable)
2
-
8
Rear Delt Row
2
-
9
Lu Raise
2
-
10
Run
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
12 reps
-
-
2
Romanian Deadlift (Barbell)
2
-
3
Single Leg Press
2
-
4
Seated Hamstring Curl
3
-
5
Hip Adductor (Machine)
2
-
6
Smith Calf
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6 reps
8 reps
RPE 9
RPE 7
2
Zercher dead
2
-
3
Single Leg Press
2
-
4
Seated Hamstring Curl
3
-
5
Smith Calf
2
-
6
Hip Adductor (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
12 reps
-
-
2
Romanian Deadlift (Barbell)
2
-
3
Single Leg Press
2
-
4
Seated Hamstring Curl
3
-
5
Hip Adductor (Machine)
2
-
6
Smith Calf
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6 reps
8 reps
RPE 9
RPE 7
2
Zercher dead
2
-
3
Single Leg Press
2
-
4
Seated Hamstring Curl
3
-
5
Smith Calf
2
-
6
Hip Adductor (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
12 reps
-
-
2
Romanian Deadlift (Barbell)
2
-
3
Single Leg Press
2
-
4
Seated Hamstring Curl
3
-
5
Hip Adductor (Machine)
2
-
6
Smith Calf
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6 reps
8 reps
RPE 9
RPE 7
2
Zercher dead
2
-
3
Single Leg Press
2
-
4
Seated Hamstring Curl
3
-
5
Smith Calf
2
-
6
Hip Adductor (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
12 reps
-
-
2
Romanian Deadlift (Barbell)
2
-
3
Single Leg Press
2
-
4
Seated Hamstring Curl
3
-
5
Hip Adductor (Machine)
2
-
6
Smith Calf
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6 reps
8 reps
RPE 9
RPE 7
2
Zercher dead
2
-
3
Single Leg Press
2
-
4
Seated Hamstring Curl
3
-
5
Smith Calf
2
-
6
Hip Adductor (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
12 reps
-
-
2
Romanian Deadlift (Barbell)
2
-
3
Single Leg Press
2
-
4
Seated Hamstring Curl
3
-
5
Hip Adductor (Machine)
2
-
6
Smith Calf
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6 reps
8 reps
RPE 9
RPE 7
2
Zercher dead
2
-
3
Single Leg Press
2
-
4
Seated Hamstring Curl
3
-
5
Smith Calf
2
-
6
Hip Adductor (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
12 reps
-
-
2
Romanian Deadlift (Barbell)
2
-
3
Single Leg Press
2
-
4
Seated Hamstring Curl
3
-
5
Hip Adductor (Machine)
2
-
6
Smith Calf
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6 reps
8 reps
RPE 9
RPE 7
2
Zercher dead
2
-
3
Single Leg Press
2
-
4
Seated Hamstring Curl
3
-
5
Smith Calf
2
-
6
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
30 reps
-
2
Tuck Jump
2
12 reps
-
3
Single Leg Box Jump Leg Behind
2
8 reps
-
4
Military Press (Barbell)
2
-
5
Adductor Side Bench Leg Up On Bench/Other
2
-
6
Mid Back Row Cable Mid Grip
3
-
7
VO2 Max - 5-10 Warmup - 6 Rounds - 2min Hard RPE 8-9 Then 2min Rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
30 reps
-
2
Tuck Jump
2
12 reps
-
3
Single Leg Box Jump Leg Behind
2
8 reps
-
4
Military Press (Barbell)
2
-
5
Adductor Side Bench Leg Up On Bench/Other
2
-
6
Mid Back Row Cable Mid Grip
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
30 reps
-
2
Tuck Jump
2
12 reps
-
3
Single Leg Box Jump Leg Behind
2
8 reps
-
4
Military Press (Barbell)
2
-
5
Adductor Side Bench Leg Up On Bench/Other
2
-
6
Mid Back Row Cable Mid Grip
3
-
7
VO2 Max - 5-10 Warmup - 6 Rounds - 2min Hard RPE 8-9 Then 2min Rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
30 reps
-
2
Tuck Jump
2
12 reps
-
3
Single Leg Box Jump Leg Behind
2
8 reps
-
4
Military Press (Barbell)
2
-
5
Adductor Side Bench Leg Up On Bench/Other
2
-
6
Mid Back Row Cable Mid Grip
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
30 reps
-
2
Tuck Jump
2
12 reps
-
3
Single Leg Box Jump Leg Behind
2
8 reps
-
4
Military Press (Barbell)
2
-
5
Adductor Side Bench Leg Up On Bench/Other
2
-
6
Mid Back Row Cable Mid Grip
3
-
7
VO2 Max - 5-10 Warmup - 6 Rounds - 2min Hard RPE 8-9 Then 2min Rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
30 reps
-
2
Tuck Jump
2
12 reps
-
3
Single Leg Box Jump Leg Behind
2
8 reps
-
4
Military Press (Barbell)
2
-
5
Adductor Side Bench Leg Up On Bench/Other
2
-
6
Mid Back Row Cable Mid Grip
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
30 reps
-
2
Tuck Jump
2
12 reps
-
3
Single Leg Box Jump Leg Behind
2
8 reps
-
4
Military Press (Barbell)
2
-
5
Adductor Side Bench Leg Up On Bench/Other
2
-
6
Mid Back Row Cable Mid Grip
3
-
7
VO2 Max - 5-10 Warmup - 6 Rounds - 2min Hard RPE 8-9 Then 2min Rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
30 reps
-
2
Tuck Jump
2
12 reps
-
3
Single Leg Box Jump Leg Behind
2
8 reps
-
4
Military Press (Barbell)
2
-
5
Adductor Side Bench Leg Up On Bench/Other
2
-
6
Mid Back Row Cable Mid Grip
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
30 reps
-
2
Tuck Jump
2
12 reps
-
3
Single Leg Box Jump Leg Behind
2
8 reps
-
4
Military Press (Barbell)
2
-
5
Adductor Side Bench Leg Up On Bench/Other
2
-
6
Mid Back Row Cable Mid Grip
3
-
7
VO2 Max - 5-10 Warmup - 6 Rounds - 2min Hard RPE 8-9 Then 2min Rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
30 reps
-
2
Tuck Jump
2
12 reps
-
3
Single Leg Box Jump Leg Behind
2
8 reps
-
4
Military Press (Barbell)
2
-
5
Adductor Side Bench Leg Up On Bench/Other
2
-
6
Mid Back Row Cable Mid Grip
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
30 reps
-
2
Tuck Jump
2
12 reps
-
3
Single Leg Box Jump Leg Behind
2
8 reps
-
4
Military Press (Barbell)
2
-
5
Adductor Side Bench Leg Up On Bench/Other
2
-
6
Mid Back Row Cable Mid Grip
3
-
7
VO2 Max - 5-10 Warmup - 6 Rounds - 2min Hard RPE 8-9 Then 2min Rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
30 reps
-
2
Tuck Jump
2
12 reps
-
3
Single Leg Box Jump Leg Behind
2
8 reps
-
4
Military Press (Barbell)
2
-
5
Adductor Side Bench Leg Up On Bench/Other
2
-
6
Mid Back Row Cable Mid Grip
3
-
Week 1
1 / 12 Weeks
Day 1
1
GHD sit up
1 Set
1 Set
-
-
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
12 Reps
-
-
-
3
Bent Over Row (Barbell)
1 Set
1 Set
-
-
4
Chest Press (Machine)
1 Set
1 Set
-
-
5
Lat Pulldown (Neutral Grip)
1 Set
1 Set
-
-
6
Pull-Up (Neutral Grip, Bodyweight)
1 Set
-
7
Run - 10 Mins Jog -8 Rounds 30 Sec RPE 8 - Then 90 Secs Walk/Jog
1 Set
-
Day 2
1
Pogo Hop
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-
2
Side Bend (Dumbbell)
1 Set
1 Set
-
-
3
Ab Ball Rotation
1 Set
1 Set
-
-
4
Alternating Dumbbell Curl
1 Set
1 Set
-
-
5
Hammer Curl (Dumbbell)
1 Set
-
6
Leaning tricep ext rope
1 Set
1 Set
-
-
7
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
-
-
8
Rear Delt Row
1 Set
1 Set
-
-
9
Lu Raise
1 Set
1 Set
-
-
10
Run
1 Set
30 Reps
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
12 Reps
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
-
-
3
Single Leg Press
1 Set
1 Set
-
-
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
-
-
-
5
Hip Adductor (Machine)
1 Set
1 Set
-
-
6
Smith Calf
1 Set
1 Set
-
-
Day 4
1
Pogo Hop
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-
2
Tuck Jump
1 Set
1 Set
12 Reps
12 Reps
-
-
3
Single Leg Box Jump Leg Behind
1 Set
1 Set
8 Reps
8 Reps
-
-
4
Military Press (Barbell)
1 Set
1 Set
-
-
5
Adductor Side Bench Leg Up On Bench/Other
1 Set
1 Set
-
-
6
Mid Back Row Cable Mid Grip
1 Set
1 Set
1 Set
-
-
-
7
VO2 Max - 5-10 Warmup - 6 Rounds - 2min Hard RPE 8-9 Then 2min Rest
1 Set
-