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Grand Slam Hybrid Training BootCamp

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Program Description

Whether you’re an athlete looking to dominate your sport or someone striving for peak physical performance, this program is built to maximize strength, speed, endurance, and agility. By combining explosive power training, high-intensity conditioning, and functional movement exercises, you’ll develop a body that’s not only leaner and more muscular but also built for real-world performance. Every workout is carefully structured to push your limits, improve your coordination, and enhance overall athleticism so you can move with confidence and power. But this isn’t just about aesthetics or lifting heavy weights—this program is about building a complete athlete. You’ll develop lightning-fast footwork, explosive jumping ability, and rock-solid core strength that translates directly into your sport or daily life. Through a mix of strength training, plyometrics, mobility drills, and endurance work, you’ll unlock new levels of speed, power, and resilience. Most importantly, this program will help you cultivate the mindset of a high performer—one that thrives under pressure and never backs down from a challenge. Get ready to push past your limits and step into the best shape of your life.

Program Overview

  • Level
    Advanced
  • Goal
    Athletics, Bodyweight Fitness, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 22, 2025 04:29
  • Last Edited
    Mar 25, 2025 07:43
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BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Seated Hamstring Curl
3
-
4
Plank
3
-
5
Farmer's Walk (Weighted)
3
-
6
Squat (Barbell)
3
-
7
Zercher Squat (Barbell)
3
-
8
Sled Sprints
3
-
9
Run
1
-
10
cycle
1
-
11
Jump Rope
1
-
12
Neck Curl
1
-
13
Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline )
1
-
14
Standing Calf Raise
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Seated Hamstring Curl
3
-
4
Plank
3
-
5
Farmer's Walk (Weighted)
3
-
6
Squat (Barbell)
3
-
7
Zercher Squat (Barbell)
3
-
8
Sled Sprints
3
-
9
Run
1
-
10
cycle
1
-
11
Jump Rope
1
-
12
Neck Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Seated Hamstring Curl
3
-
4
Plank
3
-
5
Farmer's Walk (Weighted)
3
-
6
Squat (Barbell)
3
-
7
Zercher Squat (Barbell)
3
-
8
Sled Sprints
3
-
9
Run
1
-
10
cycle
1
-
11
Jump Rope
1
-
12
Neck Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Seated Hamstring Curl
3
-
4
Plank
3
-
5
Farmer's Walk (Weighted)
3
-
6
Squat (Barbell)
3
-
7
Zercher Squat (Barbell)
3
-
8
Sled Sprints
3
-
9
Run
1
-
10
cycle
1
-
11
Jump Rope
1
-
12
Neck Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Seated Hamstring Curl
3
-
4
Plank
3
-
5
Farmer's Walk (Weighted)
3
-
6
Squat (Barbell)
3
-
7
Zercher Squat (Barbell)
3
-
8
Sled Sprints
3
-
9
Run
1
-
10
cycle
1
-
11
Jump Rope
1
-
12
Neck Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Seated Hamstring Curl
3
-
4
Plank
3
-
5
Farmer's Walk (Weighted)
3
-
6
Squat (Barbell)
3
-
7
Zercher Squat (Barbell)
3
-
8
Sled Sprints
3
-
9
Run
1
-
10
cycle
1
-
11
Jump Rope
1
-
12
Neck Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
cycle
1
-
3
Jump Rope
1
-
4
Sled Sprints
3
-
5
Zercher Squat (Barbell)
3
-
6
Squat (Barbell)
3
-
7
Hammer Curl (Dumbbell)
3
-
8
Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline )
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
-
2
Squat (Barbell)
3
-
3
Broad Jump
3
-
4
Step-Up (Weighted)
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Zercher Front-Foot Elevated Split Squat
3
-
7
Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline )
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
-
2
Squat (Barbell)
3
-
3
Broad Jump
3
-
4
Step-Up (Weighted)
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Zercher Front-Foot Elevated Split Squat
3
-
7
Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline )
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
-
2
Squat (Barbell)
3
-
3
Broad Jump
3
-
4
Step-Up (Weighted)
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Zercher Front-Foot Elevated Split Squat
3
-
7
Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline )
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
-
2
Squat (Barbell)
3
-
3
Broad Jump
3
-
4
Step-Up (Weighted)
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Zercher Front-Foot Elevated Split Squat
3
-
7
Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline )
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
-
2
Squat (Barbell)
3
-
3
Broad Jump
3
-
4
Step-Up (Weighted)
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Zercher Front-Foot Elevated Split Squat
3
-
7
Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline )
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
-
2
Squat (Barbell)
3
-
3
Broad Jump
3
-
4
Step-Up (Weighted)
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Zercher Front-Foot Elevated Split Squat
3
-
7
Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline )
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
-
2
Squat (Barbell)
3
-
3
Broad Jump
3
-
4
Step-Up (Weighted)
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Zercher Front-Foot Elevated Split Squat
3
-
7
Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline )
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith machine bench press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Dip (Bodyweight)
3
-
4
Lat Pulldown
3
-
5
Lateral Raise (Dumbbell)
3
-
6
JM Press (Dumbbell)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Leg Curl
2
-
9
Seated Hamstring Curl
2
-
10
Leg Press
2
-
11
Run
1
-
12
cycle
1
-
13
Jump Rope
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith machine bench press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Dip (Bodyweight)
3
-
4
Lat Pulldown
3
-
5
Lateral Raise (Dumbbell)
3
-
6
JM Press (Dumbbell)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Leg Curl
2
-
9
Seated Hamstring Curl
2
-
10
Leg Press
2
-
11
Run
1
-
12
cycle
1
-
13
Jump Rope
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith machine bench press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Dip (Bodyweight)
3
-
4
Lat Pulldown
3
-
5
Lateral Raise (Dumbbell)
3
-
6
JM Press (Dumbbell)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Leg Curl
2
-
9
Seated Hamstring Curl
2
-
10
Leg Press
2
-
11
Run
1
-
12
cycle
1
-
13
Jump Rope
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith machine bench press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Dip (Bodyweight)
3
-
4
Lat Pulldown
3
-
5
Lateral Raise (Dumbbell)
3
-
6
JM Press (Dumbbell)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Leg Curl
2
-
9
Seated Hamstring Curl
2
-
10
Leg Press
2
-
11
Run
1
-
12
cycle
1
-
13
Jump Rope
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith machine bench press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Dip (Bodyweight)
3
-
4
Lat Pulldown
3
-
5
Lateral Raise (Dumbbell)
3
-
6
JM Press (Dumbbell)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Leg Curl
2
-
9
Seated Hamstring Curl
2
-
10
Leg Press
2
-
11
Run
1
-
12
cycle
1
-
13
Jump Rope
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith machine bench press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Dip (Bodyweight)
3
-
4
Lat Pulldown
3
-
5
Lateral Raise (Dumbbell)
3
-
6
JM Press (Dumbbell)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Leg Curl
2
-
9
Seated Hamstring Curl
2
-
10
Leg Press
2
-
11
Run
1
-
12
cycle
1
-
13
Jump Rope
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Row (Cable)
3
-
4
Farmer's Walk (Weighted)
1
-
5
Landmine Twist
3
-
6
Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline )
1
-
7
cycle
1
-
8
Sled Sprints
3
-
9
Smith machine bench press
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
-
2
Bench Press (Dumbbell)
3
-
3
Pull-Up (Bodyweight)
3
-
4
Push Up
5
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Skull Crusher (Dumbbell)
3
-
8
Dip (Bodyweight)
3
-
9
Smith machine bench press
3
-
10
Sled Sprints
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
-
2
Bench Press (Dumbbell)
3
-
3
Pull-Up (Bodyweight)
3
-
4
Push Up
5
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Skull Crusher (Dumbbell)
3
-
8
Dip (Bodyweight)
3
-
9
Smith machine bench press
3
-
10
Sled Sprints
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
-
2
Bench Press (Dumbbell)
3
-
3
Pull-Up (Bodyweight)
3
-
4
Push Up
5
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Skull Crusher (Dumbbell)
3
-
8
Dip (Bodyweight)
3
-
9
Smith machine bench press
3
-
10
Sled Sprints
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
-
2
Bench Press (Dumbbell)
3
-
3
Pull-Up (Bodyweight)
3
-
4
Push Up
5
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Skull Crusher (Dumbbell)
3
-
8
Dip (Bodyweight)
3
-
9
Smith machine bench press
3
-
10
Sled Sprints
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
-
2
Bench Press (Dumbbell)
3
-
3
Pull-Up (Bodyweight)
3
-
4
Push Up
5
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Skull Crusher (Dumbbell)
3
-
8
Dip (Bodyweight)
3
-
9
Smith machine bench press
3
-
10
Sled Sprints
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
-
2
Bench Press (Dumbbell)
3
-
3
Pull-Up (Bodyweight)
3
-
4
Push Up
5
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Skull Crusher (Dumbbell)
3
-
8
Dip (Bodyweight)
3
-
9
Smith machine bench press
3
-
10
Sled Sprints
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
-
2
Bench Press (Dumbbell)
3
-
3
Pull-Up (Bodyweight)
3
-
4
Push Up
5
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Skull Crusher (Dumbbell)
3
-
8
Dip (Bodyweight)
3
-
9
Smith machine bench press
3
-
10
Sled Sprints
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
cycle
1
-
3
Jump Rope
1
-
4
Squat (Paused)
2
-
5
Hanging Leg Raise
3
-
6
Dead Hang
3
-
7
Landmine Twist
3
-
8
Pendlay Row
3
-
9
Box Jump
3
-
10
Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline )
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
cycle
1
-
3
Jump Rope
1
-
4
Squat (Paused)
2
-
5
Hanging Leg Raise
3
-
6
Dead Hang
3
-
7
Landmine Twist
3
-
8
Pendlay Row
3
-
9
Box Jump
3
-
10
Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline )
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
cycle
1
-
3
Jump Rope
1
-
4
Squat (Paused)
2
-
5
Hanging Leg Raise
3
-
6
Dead Hang
3
-
7
Landmine Twist
3
-
8
Pendlay Row
3
-
9
Box Jump
3
-
10
Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline )
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
cycle
1
-
3
Jump Rope
1
-
4
Squat (Paused)
2
-
5
Hanging Leg Raise
3
-
6
Dead Hang
3
-
7
Landmine Twist
3
-
8
Pendlay Row
3
-
9
Box Jump
3
-
10
Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline )
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
cycle
1
-
3
Jump Rope
1
-
4
Squat (Paused)
2
-
5
Hanging Leg Raise
3
-
6
Dead Hang
3
-
7
Landmine Twist
3
-
8
Pendlay Row
3
-
9
Box Jump
3
-
10
Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline )
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
cycle
1
-
3
Jump Rope
1
-
4
Squat (Paused)
2
-
5
Hanging Leg Raise
3
-
6
Dead Hang
3
-
7
Landmine Twist
3
-
8
Pendlay Row
3
-
9
Box Jump
3
-
10
Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline )
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Run
1
-
3
cycle
1
-
4
Jump Rope
1
-
5
Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline )
1
-
6
Seated Shoulder Press (Dumbbell)
3
-
7
Incline Bench Press (Dumbbell)
3
-
8
Trap Bar Deadlift
3
-
9
Box Jump
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Box Jump
3
-
3
Jump Rope
1
-
4
cycle
1
-
5
Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline )
1
-
6
Incline Bench Press (Dumbbell)
3
-
7
Trap Bar Deadlift
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Box Jump
3
-
3
Jump Rope
1
-
4
cycle
1
-
5
Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline )
1
-
6
Incline Bench Press (Dumbbell)
3
-
7
Trap Bar Deadlift
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Box Jump
3
-
3
Jump Rope
1
-
4
cycle
1
-
5
Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline )
1
-
6
Incline Bench Press (Dumbbell)
3
-
7
Trap Bar Deadlift
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Box Jump
3
-
3
Jump Rope
1
-
4
cycle
1
-
5
Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline )
1
-
6
Incline Bench Press (Dumbbell)
3
-
7
Trap Bar Deadlift
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Box Jump
3
-
3
Jump Rope
1
-
4
cycle
1
-
5
Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline )
1
-
6
Incline Bench Press (Dumbbell)
3
-
7
Trap Bar Deadlift
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Box Jump
3
-
3
Jump Rope
1
-
4
cycle
1
-
5
Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline )
1
-
6
Incline Bench Press (Dumbbell)
3
-
7
Trap Bar Deadlift
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Box Jump
3
-
3
Jump Rope
1
-
4
cycle
1
-
5
Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline )
1
-
6
Incline Bench Press (Dumbbell)
3
-
7
Trap Bar Deadlift
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Bench Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Row (Cable)
3
-
5
Suitcase Carry March
3
-
6
Farmer's Walk (Weighted)
3
-
7
Landmine Twist
3
-
8
Hamstring Curl
3
-
9
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Bench Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Row (Cable)
3
-
5
Suitcase Carry March
3
-
6
Farmer's Walk (Weighted)
3
-
7
Landmine Twist
3
-
8
Hamstring Curl
3
-
9
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Bench Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Row (Cable)
3
-
5
Suitcase Carry March
3
-
6
Farmer's Walk (Weighted)
3
-
7
Landmine Twist
3
-
8
Hamstring Curl
3
-
9
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Bench Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Row (Cable)
3
-
5
Suitcase Carry March
3
-
6
Farmer's Walk (Weighted)
3
-
7
Landmine Twist
3
-
8
Hamstring Curl
3
-
9
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Bench Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Row (Cable)
3
-
5
Suitcase Carry March
3
-
6
Farmer's Walk (Weighted)
3
-
7
Landmine Twist
3
-
8
Hamstring Curl
3
-
9
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Bench Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Row (Cable)
3
-
5
Suitcase Carry March
3
-
6
Farmer's Walk (Weighted)
3
-
7
Landmine Twist
3
-
8
Hamstring Curl
3
-
9
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline )
1
-
2
Run
1
-
3
cycle
1
-
4
Jump Rope
1
-
5
Sled Sprints
3
-
6
Zercher Squat (Barbell)
3
-
7
Squat (Barbell)
3
-
8
Hammer Curl (Dumbbell)
3
-
9
Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline )
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Front-Foot Elevated Split Squat
3
-
2
Pull-Up (Bodyweight)
3
-
3
Landmine Push Press
3
-
4
Kettlebell Swing
3
-
5
Med Ball Slam
3
-
6
Bear Crawl
3
-
7
Push Up
5
-
8
Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline )
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Front-Foot Elevated Split Squat
3
-
2
Pull-Up (Bodyweight)
3
-
3
Landmine Push Press
3
-
4
Kettlebell Swing
3
-
5
Med Ball Slam
3
-
6
Bear Crawl
3
-
7
Push Up
5
-
8
Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline )
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Front-Foot Elevated Split Squat
3
-
2
Pull-Up (Bodyweight)
3
-
3
Landmine Push Press
3
-
4
Kettlebell Swing
3
-
5
Med Ball Slam
3
-
6
Bear Crawl
3
-
7
Push Up
5
-
8
Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline )
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Front-Foot Elevated Split Squat
3
-
2
Pull-Up (Bodyweight)
3
-
3
Landmine Push Press
3
-
4
Kettlebell Swing
3
-
5
Med Ball Slam
3
-
6
Bear Crawl
3
-
7
Push Up
5
-
8
Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline )
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Front-Foot Elevated Split Squat
3
-
2
Pull-Up (Bodyweight)
3
-
3
Landmine Push Press
3
-
4
Kettlebell Swing
3
-
5
Med Ball Slam
3
-
6
Bear Crawl
3
-
7
Push Up
5
-
8
Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline )
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Front-Foot Elevated Split Squat
3
-
2
Pull-Up (Bodyweight)
3
-
3
Landmine Push Press
3
-
4
Kettlebell Swing
3
-
5
Med Ball Slam
3
-
6
Bear Crawl
3
-
7
Push Up
5
-
8
Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline )
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Front-Foot Elevated Split Squat
3
-
2
Pull-Up (Bodyweight)
3
-
3
Landmine Push Press
3
-
4
Kettlebell Swing
3
-
5
Med Ball Slam
3
-
6
Bear Crawl
3
-
7
Push Up
5
-
8
Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline )
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
cycle
1
-
3
Jump Rope
1
-
4
Rear Delt Fly (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Hanging Leg Raise
3
-
7
Dead Hang
3
-
8
Bicep Curl (Dumbbell)
3
-
9
Neck Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
cycle
1
-
3
Jump Rope
1
-
4
Rear Delt Fly (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Hanging Leg Raise
3
-
7
Dead Hang
3
-
8
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
cycle
1
-
3
Jump Rope
1
-
4
Rear Delt Fly (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Hanging Leg Raise
3
-
7
Dead Hang
3
-
8
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
cycle
1
-
3
Jump Rope
1
-
4
Rear Delt Fly (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Hanging Leg Raise
3
-
7
Dead Hang
3
-
8
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
cycle
1
-
3
Jump Rope
1
-
4
Rear Delt Fly (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Hanging Leg Raise
3
-
7
Dead Hang
3
-
8
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
cycle
1
-
3
Jump Rope
1
-
4
Rear Delt Fly (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Hanging Leg Raise
3
-
7
Dead Hang
3
-
8
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Box Jump
1
-
3
cycle
1
-
4
Jump Rope
1
-
5
Sled Sprints
3
-
6
Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline )
1
-
7
Squat (Barbell)
3
-
8
Incline Bench Press (Dumbbell)
3
-
9
Push Up
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Box Jump
1
-
3
cycle
1
-
4
Jump Rope
1
-
5
Sled Sprints
3
-
6
Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline )
1
-
7
Squat (Barbell)
3
-
8
Incline Bench Press (Dumbbell)
3
-
9
Push Up
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Box Jump
1
-
3
cycle
1
-
4
Jump Rope
1
-
5
Sled Sprints
3
-
6
Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline )
1
-
7
Squat (Barbell)
3
-
8
Incline Bench Press (Dumbbell)
3
-
9
Push Up
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Box Jump
1
-
3
cycle
1
-
4
Jump Rope
1
-
5
Sled Sprints
3
-
6
Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline )
1
-
7
Squat (Barbell)
3
-
8
Incline Bench Press (Dumbbell)
3
-
9
Push Up
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Box Jump
1
-
3
cycle
1
-
4
Jump Rope
1
-
5
Sled Sprints
3
-
6
Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline )
1
-
7
Squat (Barbell)
3
-
8
Incline Bench Press (Dumbbell)
3
-
9
Push Up
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Box Jump
1
-
3
cycle
1
-
4
Jump Rope
1
-
5
Sled Sprints
3
-
6
Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline )
1
-
7
Squat (Barbell)
3
-
8
Incline Bench Press (Dumbbell)
3
-
9
Push Up
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Box Jump
1
-
3
cycle
1
-
4
Jump Rope
1
-
5
Sled Sprints
3
-
6
Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline )
1
-
7
Squat (Barbell)
3
-
8
Incline Bench Press (Dumbbell)
3
-
9
Push Up
5
-
Week 1
1 / 14 Weeks
Day 4
1
Hip Thrust (Machine)
3 Sets
-
2
Bench Press (Dumbbell)
3 Sets
-
3
Incline Bench Press (Dumbbell)
3 Sets
-
4
Seated Row (Cable)
3 Sets
-
5
Suitcase Carry March
3 Sets
-
6
Farmer's Walk (Weighted)
3 Sets
-
7
Landmine Twist
3 Sets
-
8
Hamstring Curl
3 Sets
-
9
Lateral Raise (Dumbbell)
3 Sets
-
Day 3
1
Run
1 Set
-
2
cycle
1 Set
-
3
Jump Rope
1 Set
-
4
Squat (Paused)
2 Sets
-
5
Hanging Leg Raise
3 Sets
-
6
Dead Hang
3 Sets
-
7
Landmine Twist
3 Sets
-
8
Pendlay Row
3 Sets
-
9
Box Jump
3 Sets
-
10
Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline )
1 Set
-
Day 2
1
Smith machine bench press
3 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Dip (Bodyweight)
3 Sets
-
4
Lat Pulldown
3 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-
6
JM Press (Dumbbell)
3 Sets
-
7
Seated Shoulder Press (Dumbbell)
3 Sets
-
8
Leg Curl
2 Sets
-
9
Seated Hamstring Curl
2 Sets
-
10
Leg Press
2 Sets
-
11
Run
1 Set
-
12
cycle
1 Set
-
13
Jump Rope
1 Set
-
Day 5
1
Run
1 Set
-
2
cycle
1 Set
-
3
Jump Rope
1 Set
-
4
Rear Delt Fly (Cable)
3 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-
6
Hanging Leg Raise
3 Sets
-
7
Dead Hang
3 Sets
-
8
Bicep Curl (Dumbbell)
3 Sets
-
9
Neck Curl
1 Set
-
Day 1
1
Trap Bar Deadlift
3 Sets
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
-
3
Seated Hamstring Curl
3 Sets
-
4
Plank
3 Sets
-
5
Farmer's Walk (Weighted)
3 Sets
-
6
Squat (Barbell)
3 Sets
-
7
Zercher Squat (Barbell)
3 Sets
-
8
Sled Sprints
3 Sets
-
9
Run
1 Set
-
10
cycle
1 Set
-
11
Jump Rope
1 Set
-
12
Neck Curl
1 Set
-
13
Hulking ( Walk On The Treadmill With A Heavy Bag For 10 Min With High Incline )
1 Set
-
14
Standing Calf Raise
1 Set
-