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Sof's Programme V6

by Julián E.
2 athletes joined

Program Description

To be better.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle, Strength, Olympic Weightlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 14, 2026 07:56
  • Last Edited
    Mar 15, 2026 02:35
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.3%
Quadriceps
11.5%
Hamstrings
10.7%
Upper Back
9.6%
Front Delts
9.6%
Chest
8.7%
Triceps
8.7%
Lats
7%
Abs
5.7%
Lower Back
4%
Biceps
3.5%
Olympic
2.6%
Middle Delts
1.7%
Calves
1.7%
Rear Delts
0.9%
Adductors
0.9%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Jump
1
1
1
1
2 reps
2 reps
2 reps
2 reps
70%
80%
90%
100%
2
Box Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
85%
80%
75%
3
Hang Power Clean
1
1
1
2-3 reps
2-3 reps
2-3 reps
80%
75%
70%
4
Front Squat (Barbell)
3
5-8 reps
RPE 9-10
5A
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
5B
Abs Crunch (Weighted)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Jump
1
1
1
1
2 reps
2 reps
2 reps
2 reps
70%
80%
90%
100%
2
Box Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
85%
80%
75%
3
Hang Power Clean
1
1
1
2-3 reps
2-3 reps
2-3 reps
80%
75%
70%
4
Front Squat (Barbell)
3
5-8 reps
RPE 9-10
5A
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
5B
Abs Crunch (Weighted)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Jump
1
1
1
1
2 reps
2 reps
2 reps
2 reps
70%
80%
90%
100%
2
Box Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
85%
80%
75%
3
Hang Power Clean
1
1
1
2-3 reps
2-3 reps
2-3 reps
80%
75%
70%
4
Front Squat (Barbell)
3
5-8 reps
RPE 9-10
5A
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
5B
Abs Crunch (Weighted)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Jump
1
1
1
1
2 reps
2 reps
2 reps
2 reps
70%
80%
90%
100%
2
Box Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
85%
80%
75%
3
Hang Power Clean
1
1
1
2-3 reps
2-3 reps
2-3 reps
80%
75%
70%
4
Front Squat (Barbell)
4
5-8 reps
RPE 9-10
5A
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
5B
Abs Crunch (Weighted)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
5 reps
100%
1B
Pull-Up (Bodyweight)
1
5 reps
100%
2
Bench Press (Barbell)
1
1
2
2-3 reps
3-5 reps
3-5 reps
90%
80%
75%
3
Pull-Up (Weighted)
1
1
1
1
2-3 reps
3-5 reps
3-5 reps
3-5 reps
90%
80%
75%
70%
4A
Pull-Up (Bodyweight)
1
RPE 10
4B
Push Up
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
5 reps
100%
1B
Pull-Up (Bodyweight)
1
5 reps
100%
2
Bench Press (Barbell)
1
1
2
2-3 reps
3-5 reps
3-5 reps
90%
80%
75%
3
Pull-Up (Weighted)
1
1
1
1
2-3 reps
3-5 reps
3-5 reps
3-5 reps
90%
80%
75%
70%
4A
Pull-Up (Bodyweight)
1
RPE 10
4B
Push Up
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
5 reps
100%
1B
Pull-Up (Bodyweight)
1
5 reps
100%
2
Bench Press (Barbell)
1
1
2
2-3 reps
3-5 reps
3-5 reps
90%
80%
75%
3
Pull-Up (Weighted)
1
1
1
1
2-3 reps
3-5 reps
3-5 reps
3-5 reps
90%
80%
75%
70%
4A
Pull-Up (Bodyweight)
1
RPE 10
4B
Push Up
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
5 reps
100%
1B
Pull-Up (Bodyweight)
1
5 reps
100%
2
Bench Press (Barbell)
1
1
2
2-3 reps
3-5 reps
3-5 reps
90%
80%
75%
3
Pull-Up (Weighted)
1
1
1
1
2-3 reps
3-5 reps
3-5 reps
3-5 reps
90%
80%
75%
70%
4A
Pull-Up (Bodyweight)
1
RPE 10
4B
Push Up
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
85%
80%
75%
1B
Low Seated Jump
3
3 reps
RPE 10
2
Barbell Deficit Lunge
1
1
6-8 reps
8-10 reps
RPE 9-10
RPE 9-10
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
85%
80%
75%
1B
Low Seated Jump
3
3 reps
RPE 10
2
Barbell Deficit Lunge
1
1
6-8 reps
8-10 reps
RPE 9-10
RPE 9-10
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
85%
80%
75%
1B
Low Seated Jump
3
3 reps
RPE 10
2
Barbell Deficit Lunge
1
1
6-8 reps
8-10 reps
RPE 9-10
RPE 9-10
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
85%
80%
75%
1B
Low Seated Jump
3
3 reps
RPE 10
2
Barbell Deficit Lunge
1
1
6-8 reps
8-10 reps
RPE 9-10
RPE 9-10
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
2
RPE 9-10
1B
Pull-Up (Bodyweight)
2
RPE 9-10
2A
Single Leg Calf Raise (Bodyweight)
2
RPE 10
2B
Hanging Leg Raise
2
RPE 10
2C
Deficit Push Up
2
RPE 10
2D
Bulgarian Split Squat (Bodyweight)
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
2
RPE 9-10
1B
Pull-Up (Bodyweight)
2
RPE 9-10
2A
Single Leg Calf Raise (Bodyweight)
2
RPE 10
2B
Hanging Leg Raise
2
RPE 10
2C
Deficit Push Up
2
RPE 10
2D
Bulgarian Split Squat (Bodyweight)
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
2
RPE 9-10
1B
Pull-Up (Bodyweight)
2
RPE 9-10
2A
Single Leg Calf Raise (Bodyweight)
2
RPE 10
2B
Hanging Leg Raise
2
RPE 10
2C
Deficit Push Up
2
RPE 10
2D
Bulgarian Split Squat (Bodyweight)
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
2
RPE 9-10
1B
Pull-Up (Bodyweight)
2
RPE 9-10
2A
Single Leg Calf Raise (Bodyweight)
2
RPE 10
2B
Hanging Leg Raise
2
RPE 10
2C
Deficit Push Up
2
RPE 10
2D
Bulgarian Split Squat (Bodyweight)
2
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Stair Jump
1 Set
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
2 Reps
70%
80%
90%
100%
2
Box Squat (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
85%
80%
75%
3
Hang Power Clean
1 Set
1 Set
1 Set
2-3 Reps
2-3 Reps
2-3 Reps
80%
75%
70%
4
Front Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@9-10
@9-10
@9-10
5A
Lateral Raise (Dumbbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
@10
@10
5B
Abs Crunch (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@10
Day 2
1A
Push Up
1 Set
5 Reps
100%
1B
Pull-Up (Bodyweight)
1 Set
5 Reps
100%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
2-3 Reps
3-5 Reps
3-5 Reps
3-5 Reps
90%
80%
75%
75%
3
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
2-3 Reps
3-5 Reps
3-5 Reps
3-5 Reps
90%
80%
75%
70%
4A
Pull-Up (Bodyweight)
1 Set
@10
4B
Push Up
1 Set
@10
Day 3
1A
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
85%
80%
75%
1B
Low Seated Jump
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@10
@10
@10
2
Barbell Deficit Lunge
1 Set
1 Set
6-8 Reps
8-10 Reps
@9-10
@9-10
3
Walking Lunge (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9-10
@9-10
Day 4
1A
Dip (Bodyweight)
1 Set
1 Set
@9-10
@9-10
1B
Pull-Up (Bodyweight)
1 Set
1 Set
@9-10
@9-10
2A
Single Leg Calf Raise (Bodyweight)
1 Set
1 Set
@10
@10
2B
Hanging Leg Raise
1 Set
1 Set
@10
@10
2C
Deficit Push Up
1 Set
1 Set
@10
@10
2D
Bulgarian Split Squat (Bodyweight)
1 Set
1 Set
@10
@10