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Cricketers workout

by Parth

Program Description

Help players with longevity and strength

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 06, 2026 01:36
  • Last Edited
    Jan 12, 2026 07:06
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.5%
Glutes
10.5%
Quadriceps
10.5%
Front Delts
9.9%
Abs
9.6%
Upper Back
7.7%
Middle Delts
7.4%
Triceps
5.6%
Lats
5.6%
Chest
3.7%
Lower Back
3.4%
Abductors
3.1%
Biceps
2.8%
Rear Delts
2.2%
Calves
1.9%
Other
1.9%
Forearms
1.2%
Stretching
1.2%
Adductors
0.9%
Cardio
0.6%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
1
5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
1
5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
1
5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
1
5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
1
5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
1
5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
1
5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
1
5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
1
5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
1
5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
1
5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
1
5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
1
5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
1
5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
1
5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
1
5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
1
5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
1
5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Hip Thrust (Dumbbell)
3
8 reps
RPE 8
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Hip Thrust (Dumbbell)
3
8 reps
RPE 8
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Hip Thrust (Dumbbell)
3
8 reps
RPE 8
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Hip Thrust (Dumbbell)
3
8 reps
RPE 8
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Hip Thrust (Dumbbell)
3
8 reps
RPE 8
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Hip Thrust (Dumbbell)
3
8 reps
RPE 8
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Hip Thrust (Dumbbell)
3
8 reps
RPE 8
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Hip Thrust (Dumbbell)
3
8 reps
RPE 8
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Hip Thrust (Dumbbell)
3
8 reps
RPE 8
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Hip Thrust (Dumbbell)
3
8 reps
RPE 8
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Hip Thrust (Dumbbell)
3
8 reps
RPE 8
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Hip Thrust (Dumbbell)
3
8 reps
RPE 8
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Hip Thrust (Dumbbell)
3
8 reps
RPE 8
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Hip Thrust (Dumbbell)
3
8 reps
RPE 8
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Hip Thrust (Dumbbell)
3
8 reps
RPE 8
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Hip Thrust (Dumbbell)
3
8 reps
RPE 8
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Hip Thrust (Dumbbell)
3
8 reps
RPE 8
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Hip Thrust (Dumbbell)
3
8 reps
RPE 8
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 8
2
Cable Low Row
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7.5
4
Face Pull
3
15 reps
RPE 8
5
Medicine ball throws
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 8
2
Cable Low Row
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7.5
4
Face Pull
3
15 reps
RPE 8
5
Medicine ball throws
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 8
2
Cable Low Row
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7.5
4
Face Pull
3
15 reps
RPE 8
5
Medicine ball throws
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 8
2
Cable Low Row
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7.5
4
Face Pull
3
15 reps
RPE 8
5
Medicine ball throws
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 8
2
Cable Low Row
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7.5
4
Face Pull
3
15 reps
RPE 8
5
Medicine ball throws
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 8
2
Cable Low Row
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7.5
4
Face Pull
3
15 reps
RPE 8
5
Medicine ball throws
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 8
2
Cable Low Row
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7.5
4
Face Pull
3
15 reps
RPE 8
5
Medicine ball throws
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 8
2
Cable Low Row
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7.5
4
Face Pull
3
15 reps
RPE 8
5
Medicine ball throws
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 8
2
Cable Low Row
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7.5
4
Face Pull
3
15 reps
RPE 8
5
Medicine ball throws
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 8
2
Cable Low Row
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7.5
4
Face Pull
3
15 reps
RPE 8
5
Medicine ball throws
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 8
2
Cable Low Row
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7.5
4
Face Pull
3
15 reps
RPE 8
5
Medicine ball throws
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 8
2
Cable Low Row
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7.5
4
Face Pull
3
15 reps
RPE 8
5
Medicine ball throws
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 8
2
Cable Low Row
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7.5
4
Face Pull
3
15 reps
RPE 8
5
Medicine ball throws
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 8
2
Cable Low Row
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7.5
4
Face Pull
3
15 reps
RPE 8
5
Medicine ball throws
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 8
2
Cable Low Row
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7.5
4
Face Pull
3
15 reps
RPE 8
5
Medicine ball throws
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 8
2
Cable Low Row
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7.5
4
Face Pull
3
15 reps
RPE 8
5
Medicine ball throws
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 8
2
Cable Low Row
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7.5
4
Face Pull
3
15 reps
RPE 8
5
Medicine ball throws
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 8
2
Cable Low Row
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7.5
4
Face Pull
3
15 reps
RPE 8
5
Medicine ball throws
5
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
6 reps
RPE 8
2
Walking Lunge
3
12 reps
RPE 8
3
Box Jump
3
5 reps
RPE 8
4A
Dead Bug
2
5 reps
RPE 8
4B
Side Plank
2
2 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
6 reps
RPE 8
2
Walking Lunge
3
12 reps
RPE 8
3
Box Jump
3
5 reps
RPE 8
4A
Dead Bug
2
5 reps
RPE 8
4B
Side Plank
2
2 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
6 reps
RPE 8
2
Walking Lunge
3
12 reps
RPE 8
3
Box Jump
3
5 reps
RPE 8
4A
Dead Bug
2
5 reps
RPE 8
4B
Side Plank
2
2 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
6 reps
RPE 8
2
Walking Lunge
3
12 reps
RPE 8
3
Box Jump
3
5 reps
RPE 8
4A
Dead Bug
2
5 reps
RPE 8
4B
Side Plank
2
2 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
6 reps
RPE 8
2
Walking Lunge
3
12 reps
RPE 8
3
Box Jump
3
5 reps
RPE 8
4A
Dead Bug
2
5 reps
RPE 8
4B
Side Plank
2
2 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
6 reps
RPE 8
2
Walking Lunge
3
12 reps
RPE 8
3
Box Jump
3
5 reps
RPE 8
4A
Dead Bug
2
5 reps
RPE 8
4B
Side Plank
2
2 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
6 reps
RPE 8
2
Walking Lunge
3
12 reps
RPE 8
3
Box Jump
3
5 reps
RPE 8
4A
Dead Bug
2
5 reps
RPE 8
4B
Side Plank
2
2 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
6 reps
RPE 8
2
Walking Lunge
3
12 reps
RPE 8
3
Box Jump
3
5 reps
RPE 8
4A
Dead Bug
2
5 reps
RPE 8
4B
Side Plank
2
2 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
6 reps
RPE 8
2
Walking Lunge
3
12 reps
RPE 8
3
Box Jump
3
5 reps
RPE 8
4A
Dead Bug
2
5 reps
RPE 8
4B
Side Plank
2
2 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
6 reps
RPE 8
2
Walking Lunge
3
12 reps
RPE 8
3
Box Jump
3
5 reps
RPE 8
4A
Dead Bug
2
5 reps
RPE 8
4B
Side Plank
2
2 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
6 reps
RPE 8
2
Walking Lunge
3
12 reps
RPE 8
3
Box Jump
3
5 reps
RPE 8
4A
Dead Bug
2
5 reps
RPE 8
4B
Side Plank
2
2 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
6 reps
RPE 8
2
Walking Lunge
3
12 reps
RPE 8
3
Box Jump
3
5 reps
RPE 8
4A
Dead Bug
2
5 reps
RPE 8
4B
Side Plank
2
2 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
6 reps
RPE 8
2
Walking Lunge
3
12 reps
RPE 8
3
Box Jump
3
5 reps
RPE 8
4A
Dead Bug
2
5 reps
RPE 8
4B
Side Plank
2
2 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
6 reps
RPE 8
2
Walking Lunge
3
12 reps
RPE 8
3
Box Jump
3
5 reps
RPE 8
4A
Dead Bug
2
5 reps
RPE 8
4B
Side Plank
2
2 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
6 reps
RPE 8
2
Walking Lunge
3
12 reps
RPE 8
3
Box Jump
3
5 reps
RPE 8
4A
Dead Bug
2
5 reps
RPE 8
4B
Side Plank
2
2 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
6 reps
RPE 8
2
Walking Lunge
3
12 reps
RPE 8
3
Box Jump
3
5 reps
RPE 8
4A
Dead Bug
2
5 reps
RPE 8
4B
Side Plank
2
2 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
6 reps
RPE 8
2
Walking Lunge
3
12 reps
RPE 8
3
Box Jump
3
5 reps
RPE 8
4A
Dead Bug
2
5 reps
RPE 8
4B
Side Plank
2
2 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
6 reps
RPE 8
2
Walking Lunge
3
12 reps
RPE 8
3
Box Jump
3
5 reps
RPE 8
4A
Dead Bug
2
5 reps
RPE 8
4B
Side Plank
2
2 mins
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@8
2
Lat Pulldown
3 Sets
8 Reps
@8
3
Overhead Press (Barbell)
3 Sets
6 Reps
@8
4
Dumbbell Row
3 Sets
8 Reps
@8
5
Farmer's Walk (Weighted)
1 Set
5 mins
@8
Day 2
1
Romanian Deadlift (Dumbbell)
4 Sets
5 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
3
Hip Thrust (Dumbbell)
3 Sets
8 Reps
@8
4
Seated Hamstring Curl
3 Sets
10 Reps
@8
5
Standing Calf Raise
3 Sets
12 Reps
@8
Day 3
1
Cycling
1 Set
20 mins
@8
Day 4
1
Push Up
3 Sets
20 Reps
@8
2
Cable Low Row
3 Sets
12 Reps
@8
3
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@7.5
4
Face Pull
3 Sets
15 Reps
@8
5
Medicine ball throws
5 Sets
5 Reps
@8
Day 5
1
Front Squat (Dumbbell)
4 Sets
6 Reps
@8
2
Walking Lunge
3 Sets
12 Reps
@8
3
Box Jump
3 Sets
5 Reps
@8
4A
Dead Bug
2 Sets
5 Reps
@8
4B
Side Plank
2 Sets
2 mins
@8