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BoostcampPNG

Seb’s Hybrid athlete training

by Seb C.
1 athletes joined

Program Description

Enhance strength, agility and mobility whilst adding minimal muscle mass

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 11, 2026 10:30
  • Last Edited
    Jan 11, 2026 11:23
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.2%
Quadriceps
12.3%
Abs
12.3%
Chest
10.7%
Upper Back
9%
Other
8.4%
Glutes
7%
Triceps
6%
Hamstrings
5.6%
Lats
5.6%
Biceps
2.8%
Rear Delts
2.8%
Middle Delts
2.8%
Lower Back
1.2%
Adductors
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Chest Fly (Cable)
4
10-12 reps
-
3
Incline Bench Press (Barbell)
4
5-6 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Med Ball Slam
3
10 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
8
Decline Sit Up (Weighted)
2
8-12 reps
-
9
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Chest Fly (Cable)
4
10-12 reps
-
3
Incline Bench Press (Barbell)
4
5-6 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Med Ball Slam
3
10 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
8
Decline Sit Up (Weighted)
2
8-12 reps
-
9
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Chest Fly (Cable)
4
10-12 reps
-
3
Incline Bench Press (Barbell)
4
5-6 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Med Ball Slam
3
10 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
8
Decline Sit Up (Weighted)
2
8-12 reps
-
9
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Chest Fly (Cable)
4
10-12 reps
-
3
Incline Bench Press (Barbell)
4
5-6 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Med Ball Slam
3
10 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
8
Decline Sit Up (Weighted)
2
8-12 reps
-
9
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Chest Fly (Cable)
4
10-12 reps
-
3
Incline Bench Press (Barbell)
4
5-6 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Med Ball Slam
3
10 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
8
Decline Sit Up (Weighted)
2
8-12 reps
-
9
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Chest Fly (Cable)
4
10-12 reps
-
3
Incline Bench Press (Barbell)
4
5-6 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Med Ball Slam
3
10 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
8
Decline Sit Up (Weighted)
2
8-12 reps
-
9
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Chest Fly (Cable)
4
10-12 reps
-
3
Incline Bench Press (Barbell)
4
5-6 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Med Ball Slam
3
10 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
8
Decline Sit Up (Weighted)
2
8-12 reps
-
9
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Chest Fly (Cable)
4
10-12 reps
-
3
Incline Bench Press (Barbell)
4
5-6 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Med Ball Slam
3
10 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
8
Decline Sit Up (Weighted)
2
8-12 reps
-
9
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Chest Fly (Cable)
4
10-12 reps
-
3
Incline Bench Press (Barbell)
4
5-6 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Med Ball Slam
3
10 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
8
Decline Sit Up (Weighted)
2
8-12 reps
-
9
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Chest Fly (Cable)
4
10-12 reps
-
3
Incline Bench Press (Barbell)
4
5-6 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Med Ball Slam
3
10 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
8
Decline Sit Up (Weighted)
2
8-12 reps
-
9
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Chest Fly (Cable)
4
10-12 reps
-
3
Incline Bench Press (Barbell)
4
5-6 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Med Ball Slam
3
10 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
8
Decline Sit Up (Weighted)
2
8-12 reps
-
9
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Chest Fly (Cable)
4
10-12 reps
-
3
Incline Bench Press (Barbell)
4
5-6 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Med Ball Slam
3
10 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
8
Decline Sit Up (Weighted)
2
8-12 reps
-
9
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Wide-Grip Row (Cable)
3
6 reps
-
4
Straight Arm Pulldown
3
10-12 reps
-
5
Face Pull
3
12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Upright Row (Cable)
3
10 reps
-
8
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Wide-Grip Row (Cable)
3
6 reps
-
4
Straight Arm Pulldown
3
10-12 reps
-
5
Face Pull
3
12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Upright Row (Cable)
3
10 reps
-
8
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Wide-Grip Row (Cable)
3
6 reps
-
4
Straight Arm Pulldown
3
10-12 reps
-
5
Face Pull
3
12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Upright Row (Cable)
3
10 reps
-
8
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Wide-Grip Row (Cable)
3
6 reps
-
4
Straight Arm Pulldown
3
10-12 reps
-
5
Face Pull
3
12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Upright Row (Cable)
3
10 reps
-
8
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Wide-Grip Row (Cable)
3
6 reps
-
4
Straight Arm Pulldown
3
10-12 reps
-
5
Face Pull
3
12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Upright Row (Cable)
3
10 reps
-
8
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Wide-Grip Row (Cable)
3
6 reps
-
4
Straight Arm Pulldown
3
10-12 reps
-
5
Face Pull
3
12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Upright Row (Cable)
3
10 reps
-
8
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Wide-Grip Row (Cable)
3
6 reps
-
4
Straight Arm Pulldown
3
10-12 reps
-
5
Face Pull
3
12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Upright Row (Cable)
3
10 reps
-
8
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Wide-Grip Row (Cable)
3
6 reps
-
4
Straight Arm Pulldown
3
10-12 reps
-
5
Face Pull
3
12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Upright Row (Cable)
3
10 reps
-
8
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Wide-Grip Row (Cable)
3
6 reps
-
4
Straight Arm Pulldown
3
10-12 reps
-
5
Face Pull
3
12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Upright Row (Cable)
3
10 reps
-
8
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Wide-Grip Row (Cable)
3
6 reps
-
4
Straight Arm Pulldown
3
10-12 reps
-
5
Face Pull
3
12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Upright Row (Cable)
3
10 reps
-
8
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Wide-Grip Row (Cable)
3
6 reps
-
4
Straight Arm Pulldown
3
10-12 reps
-
5
Face Pull
3
12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Upright Row (Cable)
3
10 reps
-
8
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Seated Wide-Grip Row (Cable)
3
6 reps
-
4
Straight Arm Pulldown
3
10-12 reps
-
5
Face Pull
3
12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Upright Row (Cable)
3
10 reps
-
8
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Stretching
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Stretching
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Stretching
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Stretching
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Stretching
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Stretching
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Stretching
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Stretching
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Stretching
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Stretching
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Stretching
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Bench Press (Dumbbell)
3
5-6 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Box Jump
3
8 reps
-
6
Kettlebell Swing
3
12-15 reps
-
7
Hanging Leg Raise
2
AMRAP
-
8
Leg Raise (Captain's Chair)
2
AMRAP
-
9
Decline Sit Up (Weighted)
2
8-12 reps
-
10
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Bench Press (Dumbbell)
3
5-6 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Box Jump
3
8 reps
-
6
Kettlebell Swing
3
12-15 reps
-
7
Hanging Leg Raise
2
AMRAP
-
8
Leg Raise (Captain's Chair)
2
AMRAP
-
9
Decline Sit Up (Weighted)
2
8-12 reps
-
10
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Bench Press (Dumbbell)
3
5-6 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Box Jump
3
8 reps
-
6
Kettlebell Swing
3
12-15 reps
-
7
Hanging Leg Raise
2
AMRAP
-
8
Leg Raise (Captain's Chair)
2
AMRAP
-
9
Decline Sit Up (Weighted)
2
8-12 reps
-
10
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Bench Press (Dumbbell)
3
5-6 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Box Jump
3
8 reps
-
6
Kettlebell Swing
3
12-15 reps
-
7
Hanging Leg Raise
2
AMRAP
-
8
Leg Raise (Captain's Chair)
2
AMRAP
-
9
Decline Sit Up (Weighted)
2
8-12 reps
-
10
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Bench Press (Dumbbell)
3
5-6 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Box Jump
3
8 reps
-
6
Kettlebell Swing
3
12-15 reps
-
7
Hanging Leg Raise
2
AMRAP
-
8
Leg Raise (Captain's Chair)
2
AMRAP
-
9
Decline Sit Up (Weighted)
2
8-12 reps
-
10
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Bench Press (Dumbbell)
3
5-6 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Box Jump
3
8 reps
-
6
Kettlebell Swing
3
12-15 reps
-
7
Hanging Leg Raise
2
AMRAP
-
8
Leg Raise (Captain's Chair)
2
AMRAP
-
9
Decline Sit Up (Weighted)
2
8-12 reps
-
10
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Bench Press (Dumbbell)
3
5-6 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Box Jump
3
8 reps
-
6
Kettlebell Swing
3
12-15 reps
-
7
Hanging Leg Raise
2
AMRAP
-
8
Leg Raise (Captain's Chair)
2
AMRAP
-
9
Decline Sit Up (Weighted)
2
8-12 reps
-
10
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Bench Press (Dumbbell)
3
5-6 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Box Jump
3
8 reps
-
6
Kettlebell Swing
3
12-15 reps
-
7
Hanging Leg Raise
2
AMRAP
-
8
Leg Raise (Captain's Chair)
2
AMRAP
-
9
Decline Sit Up (Weighted)
2
8-12 reps
-
10
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Bench Press (Dumbbell)
3
5-6 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Box Jump
3
8 reps
-
6
Kettlebell Swing
3
12-15 reps
-
7
Hanging Leg Raise
2
AMRAP
-
8
Leg Raise (Captain's Chair)
2
AMRAP
-
9
Decline Sit Up (Weighted)
2
8-12 reps
-
10
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Bench Press (Dumbbell)
3
5-6 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Box Jump
3
8 reps
-
6
Kettlebell Swing
3
12-15 reps
-
7
Hanging Leg Raise
2
AMRAP
-
8
Leg Raise (Captain's Chair)
2
AMRAP
-
9
Decline Sit Up (Weighted)
2
8-12 reps
-
10
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Bench Press (Dumbbell)
3
5-6 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Box Jump
3
8 reps
-
6
Kettlebell Swing
3
12-15 reps
-
7
Hanging Leg Raise
2
AMRAP
-
8
Leg Raise (Captain's Chair)
2
AMRAP
-
9
Decline Sit Up (Weighted)
2
8-12 reps
-
10
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Bench Press (Dumbbell)
3
5-6 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Box Jump
3
8 reps
-
6
Kettlebell Swing
3
12-15 reps
-
7
Hanging Leg Raise
2
AMRAP
-
8
Leg Raise (Captain's Chair)
2
AMRAP
-
9
Decline Sit Up (Weighted)
2
8-12 reps
-
10
Stretching
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Lunge (Bodyweight)
2
10 reps
-
3
Romanian Deadlift (Barbell)
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
5-6 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Single-Leg Leg Curl
3
10 reps
-
7
Stretching
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Lunge (Bodyweight)
2
10 reps
-
3
Romanian Deadlift (Barbell)
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
5-6 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Single-Leg Leg Curl
3
10 reps
-
7
Stretching
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Lunge (Bodyweight)
2
10 reps
-
3
Romanian Deadlift (Barbell)
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
5-6 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Single-Leg Leg Curl
3
10 reps
-
7
Stretching
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Lunge (Bodyweight)
2
10 reps
-
3
Romanian Deadlift (Barbell)
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
5-6 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Single-Leg Leg Curl
3
10 reps
-
7
Stretching
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Lunge (Bodyweight)
2
10 reps
-
3
Romanian Deadlift (Barbell)
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
5-6 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Single-Leg Leg Curl
3
10 reps
-
7
Stretching
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Lunge (Bodyweight)
2
10 reps
-
3
Romanian Deadlift (Barbell)
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
5-6 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Single-Leg Leg Curl
3
10 reps
-
7
Stretching
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Lunge (Bodyweight)
2
10 reps
-
3
Romanian Deadlift (Barbell)
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
5-6 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Single-Leg Leg Curl
3
10 reps
-
7
Stretching
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Lunge (Bodyweight)
2
10 reps
-
3
Romanian Deadlift (Barbell)
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
5-6 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Single-Leg Leg Curl
3
10 reps
-
7
Stretching
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Lunge (Bodyweight)
2
10 reps
-
3
Romanian Deadlift (Barbell)
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
5-6 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Single-Leg Leg Curl
3
10 reps
-
7
Stretching
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Lunge (Bodyweight)
2
10 reps
-
3
Romanian Deadlift (Barbell)
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
5-6 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Single-Leg Leg Curl
3
10 reps
-
7
Stretching
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Lunge (Bodyweight)
2
10 reps
-
3
Romanian Deadlift (Barbell)
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
5-6 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Single-Leg Leg Curl
3
10 reps
-
7
Stretching
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Lunge (Bodyweight)
2
10 reps
-
3
Romanian Deadlift (Barbell)
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
5-6 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Single-Leg Leg Curl
3
10 reps
-
7
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Clean Deadlift
3
5 reps
-
3
Bench Press (Paused)
3
5 reps
-
4
Pull-Up (Weighted)
3
5 reps
-
5
Lateral Med Ball Throw
3
10 reps
-
6
Broad Jump
3
8 reps
-
7
Hanging Leg Raise
2
AMRAP
-
8
Leg Raise (Captain's Chair)
2
AMRAP
-
9
Decline Sit Up (Weighted)
2
8-12 reps
-
10
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Clean Deadlift
3
5 reps
-
3
Bench Press (Paused)
3
5 reps
-
4
Pull-Up (Weighted)
3
5 reps
-
5
Lateral Med Ball Throw
3
10 reps
-
6
Broad Jump
3
8 reps
-
7
Hanging Leg Raise
2
AMRAP
-
8
Leg Raise (Captain's Chair)
2
AMRAP
-
9
Decline Sit Up (Weighted)
2
8-12 reps
-
10
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Clean Deadlift
3
5 reps
-
3
Bench Press (Paused)
3
5 reps
-
4
Pull-Up (Weighted)
3
5 reps
-
5
Lateral Med Ball Throw
3
10 reps
-
6
Broad Jump
3
8 reps
-
7
Hanging Leg Raise
2
AMRAP
-
8
Leg Raise (Captain's Chair)
2
AMRAP
-
9
Decline Sit Up (Weighted)
2
8-12 reps
-
10
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Clean Deadlift
3
5 reps
-
3
Bench Press (Paused)
3
5 reps
-
4
Pull-Up (Weighted)
3
5 reps
-
5
Lateral Med Ball Throw
3
10 reps
-
6
Broad Jump
3
8 reps
-
7
Hanging Leg Raise
2
AMRAP
-
8
Leg Raise (Captain's Chair)
2
AMRAP
-
9
Decline Sit Up (Weighted)
2
8-12 reps
-
10
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Clean Deadlift
3
5 reps
-
3
Bench Press (Paused)
3
5 reps
-
4
Pull-Up (Weighted)
3
5 reps
-
5
Lateral Med Ball Throw
3
10 reps
-
6
Broad Jump
3
8 reps
-
7
Hanging Leg Raise
2
AMRAP
-
8
Leg Raise (Captain's Chair)
2
AMRAP
-
9
Decline Sit Up (Weighted)
2
8-12 reps
-
10
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Clean Deadlift
3
5 reps
-
3
Bench Press (Paused)
3
5 reps
-
4
Pull-Up (Weighted)
3
5 reps
-
5
Lateral Med Ball Throw
3
10 reps
-
6
Broad Jump
3
8 reps
-
7
Hanging Leg Raise
2
AMRAP
-
8
Leg Raise (Captain's Chair)
2
AMRAP
-
9
Decline Sit Up (Weighted)
2
8-12 reps
-
10
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Clean Deadlift
3
5 reps
-
3
Bench Press (Paused)
3
5 reps
-
4
Pull-Up (Weighted)
3
5 reps
-
5
Lateral Med Ball Throw
3
10 reps
-
6
Broad Jump
3
8 reps
-
7
Hanging Leg Raise
2
AMRAP
-
8
Leg Raise (Captain's Chair)
2
AMRAP
-
9
Decline Sit Up (Weighted)
2
8-12 reps
-
10
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Clean Deadlift
3
5 reps
-
3
Bench Press (Paused)
3
5 reps
-
4
Pull-Up (Weighted)
3
5 reps
-
5
Lateral Med Ball Throw
3
10 reps
-
6
Broad Jump
3
8 reps
-
7
Hanging Leg Raise
2
AMRAP
-
8
Leg Raise (Captain's Chair)
2
AMRAP
-
9
Decline Sit Up (Weighted)
2
8-12 reps
-
10
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Clean Deadlift
3
5 reps
-
3
Bench Press (Paused)
3
5 reps
-
4
Pull-Up (Weighted)
3
5 reps
-
5
Lateral Med Ball Throw
3
10 reps
-
6
Broad Jump
3
8 reps
-
7
Hanging Leg Raise
2
AMRAP
-
8
Leg Raise (Captain's Chair)
2
AMRAP
-
9
Decline Sit Up (Weighted)
2
8-12 reps
-
10
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Clean Deadlift
3
5 reps
-
3
Bench Press (Paused)
3
5 reps
-
4
Pull-Up (Weighted)
3
5 reps
-
5
Lateral Med Ball Throw
3
10 reps
-
6
Broad Jump
3
8 reps
-
7
Hanging Leg Raise
2
AMRAP
-
8
Leg Raise (Captain's Chair)
2
AMRAP
-
9
Decline Sit Up (Weighted)
2
8-12 reps
-
10
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Clean Deadlift
3
5 reps
-
3
Bench Press (Paused)
3
5 reps
-
4
Pull-Up (Weighted)
3
5 reps
-
5
Lateral Med Ball Throw
3
10 reps
-
6
Broad Jump
3
8 reps
-
7
Hanging Leg Raise
2
AMRAP
-
8
Leg Raise (Captain's Chair)
2
AMRAP
-
9
Decline Sit Up (Weighted)
2
8-12 reps
-
10
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Clean Deadlift
3
5 reps
-
3
Bench Press (Paused)
3
5 reps
-
4
Pull-Up (Weighted)
3
5 reps
-
5
Lateral Med Ball Throw
3
10 reps
-
6
Broad Jump
3
8 reps
-
7
Hanging Leg Raise
2
AMRAP
-
8
Leg Raise (Captain's Chair)
2
AMRAP
-
9
Decline Sit Up (Weighted)
2
8-12 reps
-
10
Stretching
1
10 mins
-
Week 1
1 / 12 Weeks
Day 5
1
Stretching
1 Set
10 mins
-
2
Lunge (Bodyweight)
2 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
10 Reps
-
4
Romanian Deadlift (Dumbbell)
3 Sets
5-6 Reps
-
5
Step-Up (Weighted)
3 Sets
10 Reps
-
6
Single-Leg Leg Curl
3 Sets
10 Reps
-
7
Stretching
1 Set
10 mins
-
Day 1
1
Stretching
1 Set
10 mins
-
2
Chest Fly (Cable)
4 Sets
10-12 Reps
-
3
Incline Bench Press (Barbell)
4 Sets
5-6 Reps
-
4
Pec Deck (Machine)
3 Sets
12 Reps
-
5
Med Ball Slam
3 Sets
10 Reps
-
6
Hanging Leg Raise
2 Sets
AMRAP
-
7
Leg Raise (Captain's Chair)
2 Sets
AMRAP
-
8
Decline Sit Up (Weighted)
2 Sets
8-12 Reps
-
9
Stretching
1 Set
10 mins
-
Day 2
1
Stretching
1 Set
10 mins
-
2
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
-
3
Seated Wide-Grip Row (Cable)
3 Sets
6 Reps
-
4
Straight Arm Pulldown
3 Sets
10-12 Reps
-
5
Face Pull
3 Sets
12 Reps
-
6
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
7
Upright Row (Cable)
3 Sets
10 Reps
-
8
Stretching
1 Set
10 mins
-
Day 3
1
Walk
1 Set
-
2
Stretching
1 Set
30 mins
-
Day 4
1
Stretching
1 Set
10 mins
-
2
Bench Press (Dumbbell)
3 Sets
5-6 Reps
-
3
Incline Chest Fly (Dumbbell)
3 Sets
10-12 Reps
-
4
Pec Fly (Dumbbell)
3 Sets
12 Reps
-
5
Box Jump
3 Sets
8 Reps
-
6
Kettlebell Swing
3 Sets
12-15 Reps
-
7
Hanging Leg Raise
2 Sets
AMRAP
-
8
Leg Raise (Captain's Chair)
2 Sets
AMRAP
-
9
Decline Sit Up (Weighted)
2 Sets
8-12 Reps
-
10
Stretching
1 Set
10 mins
-
Day 6
1
Stretching
1 Set
10 mins
-
2
Clean Deadlift
3 Sets
5 Reps
-
3
Bench Press (Paused)
3 Sets
5 Reps
-
4
Pull-Up (Weighted)
3 Sets
5 Reps
-
5
Lateral Med Ball Throw
3 Sets
10 Reps
-
6
Broad Jump
3 Sets
8 Reps
-
7
Hanging Leg Raise
2 Sets
AMRAP
-
8
Leg Raise (Captain's Chair)
2 Sets
AMRAP
-
9
Decline Sit Up (Weighted)
2 Sets
8-12 Reps
-
10
Stretching
1 Set
10 mins
-