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BoostcampPNG

Becoming a Viltrumite

by Jason F.
1 athletes joined

Program Description

Smash PR's in OHP, Dips, and Pull ups while building an athletic lower body for transfer to skiing and other hobbies.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 05, 2026 01:08
  • Last Edited
    Jan 06, 2026 03:58
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.3%
Lats
11.5%
Triceps
10.8%
Biceps
8.7%
Front Delts
8.4%
Hamstrings
8.3%
Quadriceps
8%
Glutes
6.5%
Abs
5.6%
Middle Delts
5%
Chest
3.4%
Adductors
3%
Rear Delts
2.1%
Forearms
1.5%
Calves
1.1%
Lower Back
1%
Abductors
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Crescendo Leaps
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
1B
Kettlebell Swing
3
12 reps
RPE 7
2A
Single Leg Depth Jump
3
5 reps
RPE 8
2B
Single Leg Hip Flexion (Banded)
1
2
12-20 reps
12-20 reps
RPE 8
RPE 9
3
Squat (Barbell)
3
5 reps
+5 lbs
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
5
Pull-Up (Bodyweight)
5
3 reps
66%
6
Split Stance Hack Squat
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Calf Raise On Hack Squat
2
12-20 reps
RPE 9
8
Single-Leg Leg Curl
2
6-10 reps
RPE 8
9
Leg Extension
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Crescendo Leaps
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
1B
Kettlebell Swing
3
12 reps
RPE 7
2A
Single Leg Depth Jump
3
5 reps
RPE 8
2B
Single Leg Hip Flexion (Banded)
1
2
12-20 reps
12-20 reps
RPE 8
RPE 9
3
Squat (Barbell)
3
5 reps
+5 lbs
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
5
Pull-Up (Bodyweight)
5
3 reps
66%
6
Split Stance Hack Squat
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Calf Raise On Hack Squat
2
12-20 reps
RPE 9
8
Single-Leg Leg Curl
2
6-10 reps
RPE 8
9
Leg Extension
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Crescendo Leaps
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
1B
Kettlebell Swing
3
12 reps
RPE 7
2A
Single Leg Depth Jump
3
5 reps
RPE 8
2B
Single Leg Hip Flexion (Banded)
1
2
12-20 reps
12-20 reps
RPE 8
RPE 9
3
Squat (Barbell)
3
5 reps
+5 lbs
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
5
Pull-Up (Bodyweight)
5
3 reps
66%
6
Split Stance Hack Squat
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Calf Raise On Hack Squat
2
12-20 reps
RPE 9
8
Single-Leg Leg Curl
2
6-10 reps
RPE 8
9
Leg Extension
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Crescendo Leaps
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
1B
Kettlebell Swing
3
12 reps
RPE 7
2A
Single Leg Depth Jump
3
5 reps
RPE 8
2B
Single Leg Hip Flexion (Banded)
1
2
12-20 reps
12-20 reps
RPE 8
RPE 9
3
Squat (Barbell)
3
5 reps
+5 lbs
4
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 8
5
Pull-Up (Bodyweight)
5
3 reps
66%
6
Split Stance Hack Squat
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Calf Raise On Hack Squat
1
12-20 reps
RPE 9
8
Single-Leg Leg Curl
2
6-10 reps
RPE 8
9
Leg Extension
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Crescendo Leaps
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
1B
Kettlebell Swing
3
10 reps
RPE 7
2A
Single Leg Depth Jump
3
5 reps
RPE 8
2B
Single Leg Hip Flexion (Banded)
1
2
12-20 reps
12-20 reps
RPE 8
RPE 9
3
Squat (Barbell)
3
5 reps
+5 lbs
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
5
Pull-Up (Bodyweight)
5
3 reps
66%
6
Split Stance Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
7
Calf Raise On Hack Squat
2
12-15 reps
RPE 9
8
Single-Leg Leg Curl
2
6-10 reps
RPE 8
9
Leg Extension
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Crescendo Leaps
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
1B
Kettlebell Swing
3
10 reps
RPE 7
2A
Single Leg Depth Jump
3
5 reps
RPE 8
2B
Single Leg Hip Flexion (Banded)
1
2
12-20 reps
12-20 reps
RPE 8
RPE 9
3
Squat (Barbell)
3
5 reps
+5 lbs
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
5
Pull-Up (Bodyweight)
5
3 reps
66%
6
Split Stance Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
7
Calf Raise On Hack Squat
2
12-15 reps
RPE 9
8
Single-Leg Leg Curl
2
6-10 reps
RPE 8
9
Leg Extension
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Crescendo Leaps
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
1B
Kettlebell Swing
3
10 reps
RPE 7
2A
Single Leg Depth Jump
3
5 reps
RPE 8
2B
Single Leg Hip Flexion (Banded)
1
2
12-20 reps
12-20 reps
RPE 8
RPE 9
3
Squat (Barbell)
3
5 reps
+5 lbs
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
5
Pull-Up (Bodyweight)
5
3 reps
66%
6
Split Stance Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
7
Calf Raise On Hack Squat
2
12-15 reps
RPE 9
8
Single-Leg Leg Curl
2
6-10 reps
RPE 8
9
Leg Extension
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Crescendo Leaps
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
1B
Kettlebell Swing
3
10 reps
RPE 7
2A
Single Leg Depth Jump
3
5 reps
RPE 8
2B
Single Leg Hip Flexion (Banded)
1
2
12-20 reps
12-20 reps
RPE 8
RPE 9
3
Squat (Barbell)
3
5 reps
+5 lbs
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
5
Pull-Up (Bodyweight)
5
3 reps
66%
6
Split Stance Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
7
Calf Raise On Hack Squat
2
12-15 reps
RPE 9
8
Single-Leg Leg Curl
2
6-10 reps
RPE 8
9
Leg Extension
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Crescendo Leaps
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
1B
Kettlebell Swing
3
10 reps
RPE 7
2A
Single Leg Depth Jump
3
5 reps
RPE 8
2B
Single Leg Hip Flexion (Banded)
1
2
12-20 reps
12-20 reps
RPE 8
RPE 9
3
Squat (Barbell)
3
5 reps
+5 lbs
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
5
Pull-Up (Bodyweight)
5
3 reps
66%
6
Split Stance Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
7
Calf Raise On Hack Squat
2
12-15 reps
RPE 9
8
Single-Leg Leg Curl
2
6-10 reps
RPE 8
9
Leg Extension
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Crescendo Leaps
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
1B
Kettlebell Swing
3
10 reps
RPE 7
2A
Single Leg Depth Jump
3
5 reps
RPE 8
2B
Single Leg Hip Flexion (Banded)
1
2
12-20 reps
12-20 reps
RPE 8
RPE 9
3
Squat (Barbell)
3
5 reps
+5 lbs
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
5
Pull-Up (Bodyweight)
5
3 reps
66%
6
Split Stance Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
7
Calf Raise On Hack Squat
2
12-15 reps
RPE 9
8
Single-Leg Leg Curl
2
6-10 reps
RPE 8
9
Leg Extension
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Crescendo Leaps
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
1B
Kettlebell Swing
3
10 reps
RPE 7
2A
Single Leg Depth Jump
3
5 reps
RPE 8
2B
Single Leg Hip Flexion (Banded)
2
12-20 reps
RPE 9
3
Squat (Barbell)
3
5 reps
+5 lbs
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
5
Pull-Up (Bodyweight)
3
3 reps
66%
6
Split Stance Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
7
Calf Raise On Hack Squat
2
12-15 reps
RPE 9
8
Single-Leg Leg Curl
2
6-10 reps
RPE 8
9
Leg Extension
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Crescendo Leaps
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
1B
Kettlebell Swing
3
10 reps
RPE 7
2A
Single Leg Depth Jump
3
5 reps
RPE 8
2B
Single Leg Hip Flexion (Banded)
2
12-20 reps
RPE 9
3
Squat (Barbell)
3
5 reps
+5 lbs
4
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 8
5
Pull-Up (Bodyweight)
3
3 reps
66%
6
Split Stance Hack Squat
2
6-8 reps
RPE 8
7
Calf Raise On Hack Squat
2
12-15 reps
RPE 9
8
Single-Leg Leg Curl
2
6-10 reps
RPE 8
9
Leg Extension
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Crescendo Leaps
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
1B
Kettlebell Swing
3
10 reps
RPE 7
2A
Single Leg Depth Jump
3
5 reps
RPE 8
2B
Single Leg Hip Flexion (Banded)
2
12-20 reps
RPE 9
3
Squat (Barbell)
3
5 reps
+5 lbs
4
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 8
5
Pull-Up (Bodyweight)
3
3 reps
66%
6
Split Stance Hack Squat
2
6-8 reps
RPE 8
7
Calf Raise On Hack Squat
2
12-15 reps
RPE 9
8
Single-Leg Leg Curl
2
6-10 reps
RPE 8
9
Leg Extension
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Crescendo Leaps
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
1B
Kettlebell Swing
3
10 reps
RPE 7
2A
Single Leg Depth Jump
3
5 reps
RPE 8
2B
Single Leg Hip Flexion (Banded)
2
12-20 reps
RPE 9
3
Squat (Barbell)
3
5 reps
+5 lbs
4
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 8
5
Pull-Up (Bodyweight)
3
3 reps
66%
6
Split Stance Hack Squat
2
6-8 reps
RPE 8
7
Calf Raise On Hack Squat
2
12-15 reps
RPE 9
8
Single-Leg Leg Curl
2
6-10 reps
RPE 8
9
Leg Extension
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
1
2
88%
79%
2
Pull-Up (Weighted)
3
5 reps
+5 lbs
3A
Standing Behind Neck Shoulder Press (Barbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3B
Bent Over Row (Dumbbell)
3
10-15 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
4B
Bicep Curl (Barbell)
3
5-8 reps
RPE 9
5A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
5B
Rear Delt Fly (Cable)
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
1
2
91%
81%
2
Pull-Up (Weighted)
3
5 reps
+5 lbs
3A
Standing Behind Neck Shoulder Press (Barbell)
2
10-15 reps
RPE 8
3B
Bent Over Row (Dumbbell)
3
10-15 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
4B
Bicep Curl (Barbell)
3
5-8 reps
RPE 9
5A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
5B
Rear Delt Fly (Cable)
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
1
2
95%
83%
2
Pull-Up (Weighted)
3
5 reps
+5 lbs
3A
Standing Behind Neck Shoulder Press (Barbell)
1
10-15 reps
RPE 8
3B
Bent Over Row (Dumbbell)
2
10-15 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
4B
Bicep Curl (Barbell)
3
5-8 reps
RPE 9
5A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
5B
Rear Delt Fly (Cable)
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
1
2
100%
83%
2
Pull-Up (Weighted)
3
5 reps
+5 lbs
3A
Standing Behind Neck Shoulder Press (Barbell)
2
10-15 reps
RPE 8
3B
Bent Over Row (Dumbbell)
3
10-15 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
4B
Bicep Curl (Barbell)
3
5-8 reps
RPE 9
5A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
5B
Rear Delt Fly (Cable)
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
63%
2
Pull-Up (Weighted)
3
5 reps
+5 lbs
3A
Standing Behind Neck Shoulder Press (Barbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3B
Bent Over Row (Dumbbell)
3
10-15 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
4B
Bicep Curl (Barbell)
3
5-8 reps
RPE 9
5A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
5B
Rear Delt Fly (Cable)
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
67%
2
Pull-Up (Weighted)
3
5 reps
+5 lbs
3A
Standing Behind Neck Shoulder Press (Barbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3B
Bent Over Row (Dumbbell)
3
10-15 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
4B
Bicep Curl (Barbell)
3
5-8 reps
RPE 9
5A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
5B
Rear Delt Fly (Cable)
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
71%
2
Pull-Up (Weighted)
3
5 reps
+5 lbs
3A
Standing Behind Neck Shoulder Press (Barbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3B
Bent Over Row (Dumbbell)
3
10-15 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
4B
Bicep Curl (Barbell)
3
5-8 reps
RPE 9
5A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
5B
Rear Delt Fly (Cable)
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
75%
2
Pull-Up (Weighted)
3
5 reps
+5 lbs
3A
Standing Behind Neck Shoulder Press (Barbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3B
Bent Over Row (Dumbbell)
3
10-15 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
4B
Bicep Curl (Barbell)
3
5-8 reps
RPE 9
5A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
5B
Rear Delt Fly (Cable)
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
1
2
82%
73%
2
Pull-Up (Weighted)
3
5 reps
+5 lbs
3A
Standing Behind Neck Shoulder Press (Barbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3B
Bent Over Row (Dumbbell)
3
10-15 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
4B
Bicep Curl (Barbell)
3
5-8 reps
RPE 9
5A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
5B
Rear Delt Fly (Cable)
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
1
2
85%
76%
2
Pull-Up (Weighted)
3
5 reps
+5 lbs
3A
Standing Behind Neck Shoulder Press (Barbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3B
Bent Over Row (Dumbbell)
3
10-15 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
4B
Bicep Curl (Barbell)
3
5-8 reps
RPE 9
5A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
5B
Rear Delt Fly (Cable)
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
1
2
88%
79%
2
Pull-Up (Weighted)
3
5 reps
+5 lbs
3A
Standing Behind Neck Shoulder Press (Barbell)
2
10-15 reps
RPE 8
3B
Bent Over Row (Dumbbell)
2
10-15 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
4B
Bicep Curl (Barbell)
2
5-8 reps
RPE 9
5A
Tricep Extension (Cable)
2
8-12 reps
RPE 10
5B
Rear Delt Fly (Cable)
2
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
1
2
91%
81%
2
Pull-Up (Weighted)
3
5 reps
+5 lbs
3A
Standing Behind Neck Shoulder Press (Barbell)
2
10-15 reps
RPE 8
3B
Bent Over Row (Dumbbell)
2
10-15 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
4B
Bicep Curl (Barbell)
2
5-8 reps
RPE 9
5A
Tricep Extension (Cable)
2
8-12 reps
RPE 10
5B
Rear Delt Fly (Cable)
2
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
1
2
95%
83%
2
Pull-Up (Weighted)
3
5 reps
+5 lbs
3A
Standing Behind Neck Shoulder Press (Barbell)
2
10-15 reps
RPE 8
3B
Bent Over Row (Dumbbell)
2
10-15 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
4B
Bicep Curl (Barbell)
2
5-8 reps
RPE 9
5A
Tricep Extension (Cable)
2
8-12 reps
RPE 10
5B
Rear Delt Fly (Cable)
2
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
1
2
100%
83%
2
Pull-Up (Weighted)
3
5 reps
+5 lbs
3A
Standing Behind Neck Shoulder Press (Barbell)
2
10-15 reps
RPE 8
3B
Bent Over Row (Dumbbell)
2
10-15 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
4B
Bicep Curl (Barbell)
2
5-8 reps
RPE 9
5A
Tricep Extension (Cable)
2
8-12 reps
RPE 10
5B
Rear Delt Fly (Cable)
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Crescendo Leaps
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
SL Hurdles To Box
1
2
3 reps
3 reps
RPE 6
RPE 7
3
Squat (Paused)
3
5 reps
70% 1RM of Squat (Barbell)
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-15 reps
RPE 8
5
Decline Sit Up (Weighted)
3
8-12 reps
RPE 9
6
Single-Leg Leg Curl
2
10-15 reps
RPE 9
7
Leg Extension
2
10-15 reps
RPE 9
8
Calf Raise (Machine)
2
10-15 reps
RPE 9
9A
Hip Adductor (Machine)
2
6-10 reps
RPE 8
9B
Hip Abductor (Machine)
2
10-20 reps
RPE 10
10
Pull-Up (Bodyweight)
5
3 reps
66%
* 1RM of Squat (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Crescendo Leaps
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
SL Hurdles To Box
1
2
3 reps
3 reps
RPE 6
RPE 7
3
Squat (Paused)
3
5 reps
70% 1RM of Squat (Barbell)
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-15 reps
RPE 8
5
Decline Sit Up (Weighted)
3
8-12 reps
RPE 9
6
Single-Leg Leg Curl
2
10-15 reps
RPE 9
7
Leg Extension
2
10-15 reps
RPE 9
8
Calf Raise (Machine)
2
10-15 reps
RPE 9
9A
Hip Adductor (Machine)
2
6-10 reps
RPE 8
9B
Hip Abductor (Machine)
2
10-20 reps
RPE 10
10
Pull-Up (Bodyweight)
5
3 reps
66%
* 1RM of Squat (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Crescendo Leaps
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
SL Hurdles To Box
1
2
3 reps
3 reps
RPE 6
RPE 7
3
Squat (Paused)
3
5 reps
70% 1RM of Squat (Barbell)
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-15 reps
RPE 8
5
Decline Sit Up (Weighted)
3
8-12 reps
RPE 9
6
Single-Leg Leg Curl
2
10-15 reps
RPE 9
7
Leg Extension
2
10-15 reps
RPE 9
8
Calf Raise (Machine)
2
10-15 reps
RPE 9
9A
Hip Adductor (Machine)
2
6-10 reps
RPE 8
9B
Hip Abductor (Machine)
2
10-20 reps
RPE 10
10
Pull-Up (Bodyweight)
5
3 reps
66%
* 1RM of Squat (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Crescendo Leaps
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
SL Hurdles To Box
1
2
3 reps
3 reps
RPE 6
RPE 7
3
Squat (Paused)
3
5 reps
70% 1RM of Squat (Barbell)
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-15 reps
RPE 8
5
Decline Sit Up (Weighted)
3
8-12 reps
RPE 9
6
Single-Leg Leg Curl
2
10-15 reps
RPE 9
7
Leg Extension
2
10-15 reps
RPE 9
8
Calf Raise (Machine)
2
10-15 reps
RPE 9
9A
Hip Adductor (Machine)
2
6-10 reps
RPE 8
9B
Hip Abductor (Machine)
2
10-20 reps
RPE 10
10
Pull-Up (Bodyweight)
5
3 reps
66%
* 1RM of Squat (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Crescendo Leaps
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
SL Hurdles To Box
1
2
3 reps
3 reps
RPE 6
RPE 7
3
Squat (Paused)
3
5 reps
70% 1RM of Squat (Barbell)
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-15 reps
RPE 8
5
Pull-Up (Bodyweight)
5
3 reps
66%
6
Decline Sit Up (Weighted)
3
8-12 reps
RPE 9
7
Single-Leg Leg Curl
2
10-15 reps
RPE 9
8
Leg Extension
2
10-15 reps
RPE 9
9
Calf Raise (Machine)
2
10-15 reps
RPE 9
10A
Hip Adductor (Machine)
2
6-10 reps
RPE 8
10B
Hip Abductor (Machine)
2
10-20 reps
RPE 10
* 1RM of Squat (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Crescendo Leaps
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
SL Hurdles To Box
1
2
3 reps
3 reps
RPE 6
RPE 7
3
Squat (Paused)
3
5 reps
70% 1RM of Squat (Barbell)
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-15 reps
RPE 8
5
Pull-Up (Bodyweight)
5
3 reps
66%
6
Decline Sit Up (Weighted)
3
8-12 reps
RPE 9
7
Single-Leg Leg Curl
2
10-15 reps
RPE 9
8
Leg Extension
2
10-15 reps
RPE 9
9
Calf Raise (Machine)
2
10-15 reps
RPE 9
10A
Hip Adductor (Machine)
2
6-10 reps
RPE 8
10B
Hip Abductor (Machine)
2
10-20 reps
RPE 10
* 1RM of Squat (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Crescendo Leaps
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
SL Hurdles To Box
1
2
3 reps
3 reps
RPE 6
RPE 7
3
Squat (Paused)
3
5 reps
70% 1RM of Squat (Barbell)
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-15 reps
RPE 8
5
Pull-Up (Bodyweight)
5
3 reps
66%
6
Decline Sit Up (Weighted)
3
8-12 reps
RPE 9
7
Single-Leg Leg Curl
2
10-15 reps
RPE 9
8
Leg Extension
2
10-15 reps
RPE 9
9
Calf Raise (Machine)
2
10-15 reps
RPE 9
10A
Hip Adductor (Machine)
2
6-10 reps
RPE 8
10B
Hip Abductor (Machine)
2
10-20 reps
RPE 10
* 1RM of Squat (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Crescendo Leaps
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
SL Hurdles To Box
1
2
3 reps
3 reps
RPE 6
RPE 7
3
Squat (Paused)
3
5 reps
70% 1RM of Squat (Barbell)
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-15 reps
RPE 8
5
Pull-Up (Bodyweight)
5
3 reps
66%
6
Decline Sit Up (Weighted)
3
8-12 reps
RPE 9
7
Single-Leg Leg Curl
2
10-15 reps
RPE 9
8
Leg Extension
2
10-15 reps
RPE 9
9
Calf Raise (Machine)
2
10-15 reps
RPE 9
10A
Hip Adductor (Machine)
2
6-10 reps
RPE 8
10B
Hip Abductor (Machine)
2
10-20 reps
RPE 10
* 1RM of Squat (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Crescendo Leaps
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
SL Hurdles To Box
1
2
3 reps
3 reps
RPE 6
RPE 7
3
Squat (Paused)
3
5 reps
70% 1RM of Squat (Barbell)
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-15 reps
RPE 8
5
Pull-Up (Bodyweight)
5
3 reps
66%
6
Decline Sit Up (Weighted)
3
8-12 reps
RPE 9
7
Single-Leg Leg Curl
2
10-15 reps
RPE 9
8
Leg Extension
2
10-15 reps
RPE 9
9
Calf Raise (Machine)
2
10-15 reps
RPE 9
10A
Hip Adductor (Machine)
2
6-10 reps
RPE 8
10B
Hip Abductor (Machine)
2
10-20 reps
RPE 10
* 1RM of Squat (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Crescendo Leaps
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
SL Hurdles To Box
1
2
3 reps
3 reps
RPE 6
RPE 7
3
Squat (Paused)
3
5 reps
70% 1RM of Squat (Barbell)
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-15 reps
RPE 8
5
Pull-Up (Bodyweight)
5
3 reps
66%
6
Decline Sit Up (Weighted)
3
8-12 reps
RPE 9
7
Single-Leg Leg Curl
2
10-15 reps
RPE 9
8
Leg Extension
2
10-15 reps
RPE 9
9
Calf Raise (Machine)
2
10-15 reps
RPE 9
10A
Hip Adductor (Machine)
2
6-10 reps
RPE 8
10B
Hip Abductor (Machine)
2
10-20 reps
RPE 10
* 1RM of Squat (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Crescendo Leaps
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
SL Hurdles To Box
1
2
3 reps
3 reps
RPE 6
RPE 7
3
Squat (Paused)
3
5 reps
70% 1RM of Squat (Barbell)
4
B-Stance Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8
5
Pull-Up (Bodyweight)
3
3 reps
66%
6
Decline Sit Up (Weighted)
3
8-12 reps
RPE 9
7
Single-Leg Leg Curl
2
10-15 reps
RPE 9
8
Leg Extension
2
10-15 reps
RPE 9
9
Calf Raise (Machine)
2
10-15 reps
RPE 9
* 1RM of Squat (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Crescendo Leaps
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
SL Hurdles To Box
1
2
3 reps
3 reps
RPE 6
RPE 7
3
Squat (Paused)
3
5 reps
70% 1RM of Squat (Barbell)
4
B-Stance Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8
5
Pull-Up (Bodyweight)
3
3 reps
66%
6
Decline Sit Up (Weighted)
3
8-12 reps
RPE 9
7
Single-Leg Leg Curl
2
10-15 reps
RPE 9
8
Leg Extension
2
10-15 reps
RPE 9
9
Calf Raise (Machine)
2
10-15 reps
RPE 9
* 1RM of Squat (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Crescendo Leaps
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
SL Hurdles To Box
1
2
3 reps
3 reps
RPE 6
RPE 7
3
Squat (Paused)
3
5 reps
70% 1RM of Squat (Barbell)
4
B-Stance Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8
5
Pull-Up (Bodyweight)
3
3 reps
66%
6
Decline Sit Up (Weighted)
3
8-12 reps
RPE 9
7
Single-Leg Leg Curl
2
10-15 reps
RPE 9
8
Leg Extension
2
10-15 reps
RPE 9
9
Calf Raise (Machine)
2
10-15 reps
RPE 9
* 1RM of Squat (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Crescendo Leaps
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
SL Hurdles To Box
1
2
3 reps
3 reps
RPE 6
RPE 7
3
Squat (Paused)
3
5 reps
70% 1RM of Squat (Barbell)
4
B-Stance Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8
5
Pull-Up (Bodyweight)
3
3 reps
66%
6
Decline Sit Up (Weighted)
3
8-12 reps
RPE 9
7
Single-Leg Leg Curl
2
10-15 reps
RPE 9
8
Leg Extension
2
10-15 reps
RPE 9
9
Calf Raise (Machine)
2
10-15 reps
RPE 9
* 1RM of Squat (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
+5 lbs
-
-
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-10
3A
Bent Over Row (Barbell)
4
8-12 reps
RPE 9
3B
Dip (Weighted)
4
6-8 reps
RPE 8-10
4A
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
5A
Hanging Toes To Bar
3
6-10 reps
RPE 9
5B
Lu Raise
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
+5 lbs
-
-
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-10
3A
Bent Over Row (Barbell)
4
8-12 reps
RPE 9
3B
Dip (Weighted)
4
6-8 reps
RPE 8-10
4A
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
5A
Hanging Toes To Bar
3
6-10 reps
RPE 9
5B
Lu Raise
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
+5 lbs
-
-
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-10
3A
Bent Over Row (Barbell)
4
8-12 reps
RPE 9
3B
Dip (Weighted)
3
6-8 reps
RPE 8-10
4A
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
5A
Hanging Toes To Bar
2
6-10 reps
RPE 9
5B
Lu Raise
1
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
+5 lbs
-
-
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-10
3A
Bent Over Row (Barbell)
4
8-12 reps
RPE 9
3B
Dip (Weighted)
4
6-8 reps
RPE 8-10
4A
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
5A
Hanging Toes To Bar
3
6-10 reps
RPE 9
5B
Lu Raise
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
63%
2
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
+5 lbs
-
-
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-10
4
Bent Over Row (Barbell)
4
8-12 reps
RPE 9
5A
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6A
Hanging Toes To Bar
3
6-10 reps
RPE 9
6B
Lu Raise
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
67%
2
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
+5 lbs
-
-
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-10
4
Bent Over Row (Barbell)
4
8-12 reps
RPE 9
5A
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6A
Hanging Toes To Bar
3
6-10 reps
RPE 9
6B
Lu Raise
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
71%
2
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
+5 lbs
-
-
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-10
4
Bent Over Row (Barbell)
4
8-12 reps
RPE 9
5A
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6A
Hanging Toes To Bar
3
6-10 reps
RPE 9
6B
Lu Raise
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
75%
2
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
+5 lbs
-
-
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-10
4
Bent Over Row (Barbell)
4
8-12 reps
RPE 9
5A
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6A
Hanging Toes To Bar
3
6-10 reps
RPE 9
6B
Lu Raise
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
82%
73%
2
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
+5 lbs
-
-
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-10
4
Bent Over Row (Barbell)
4
8-12 reps
RPE 9
5A
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6A
Hanging Toes To Bar
3
6-10 reps
RPE 9
6B
Lu Raise
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
85%
76%
2
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
+5 lbs
-
-
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-10
4
Bent Over Row (Barbell)
4
8-12 reps
RPE 9
5A
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6A
Hanging Toes To Bar
3
6-10 reps
RPE 9
6B
Lu Raise
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
88%
79%
2
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
+5 lbs
-
-
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-10
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
5A
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 9
6A
Hanging Toes To Bar
2
6-10 reps
RPE 9
6B
Lu Raise
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
91%
81%
2
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
+5 lbs
-
-
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-10
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
5A
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 9
6A
Hanging Toes To Bar
1
6-10 reps
RPE 9
6B
Lu Raise
1
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
95%
83%
2
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
+5 lbs
-
-
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-10
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
5A
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 9
6A
Hanging Toes To Bar
1
6-10 reps
RPE 9
6B
Lu Raise
1
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
100%
83%
2
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
+5 lbs
-
-
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-10
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
5A
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 9
6A
Hanging Toes To Bar
1
6-10 reps
RPE 9
6B
Lu Raise
1
8-15 reps
RPE 10
Week 1
1 / 14 Weeks
Day 1
1A
Crescendo Leaps
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@6
@7
@8
@9
1B
Kettlebell Swing
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
2A
Single Leg Depth Jump
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8
@8
2B
Single Leg Hip Flexion (Banded)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@8
@9
@9
3
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
+5 lbs
+5 lbs
+5 lbs
4
Romanian Deadlift (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
5
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
66%
66%
66%
66%
66%
6
Split Stance Hack Squat
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
7
Calf Raise On Hack Squat
1 Set
1 Set
12-20 Reps
12-20 Reps
@9
@9
8
Single-Leg Leg Curl
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@8
9
Leg Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@9
Day 2
1
Seated Anterior Delt Press (AD)
1 Set
1 Set
1 Set
88%
79%
79%
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
+5 lbs
+5 lbs
+5 lbs
3A
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@9
3B
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
4A
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
4B
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@9
@9
@9
5A
Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
5B
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@10
@10
@10
Day 3
1
Crescendo Leaps
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
2
SL Hurdles To Box
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@6
@7
@7
3
Squat (Paused)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70% 1RM of Squat (Barbell)
70% 1RM of Squat (Barbell)
70% 1RM of Squat (Barbell)
4
B-Stance Romanian Deadlift (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@8
5
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
6
Single-Leg Leg Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@9
7
Leg Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@9
8
Calf Raise (Machine)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@9
9A
Hip Adductor (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@8
9B
Hip Abductor (Machine)
1 Set
1 Set
10-20 Reps
10-20 Reps
@10
@10
10
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
66%
66%
66%
66%
66%
Day 4
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
+5 lbs
-
-
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8-10
@8-10
@8-10
3A
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
@9
3B
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@8-10
@8-10
@8-10
@8-10
4A
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
4B
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
5A
Hanging Toes To Bar
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
5B
Lu Raise
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@10
@10
@10