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BoostcampPNG

Road to 90

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Program Description

PPL with a full body/core, and a conditioning day as extra. 4 days a week in the gym, one at the track or park. designed to help with muscle gain and explosive strength.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    100 minutes
  • Created
    Sep 02, 2025 11:39
  • Last Edited
    Sep 04, 2025 04:25
Muscle Engagement
Front
Back
MuscleSet
Abs
11.3%
Chest
10.6%
Triceps
10.4%
Other
9.7%
Front Delts
9.1%
Upper Back
7.8%
Quadriceps
7.6%
Glutes
7%
Middle Delts
5.4%
Biceps
4.8%
Lats
4.6%
Hamstrings
4.2%
Rear Delts
2.8%
Stretching
1.5%
Lower Back
1.1%
Adductors
0.9%
Forearms
0.6%
Plyometrics
0.5%
Abductors
0.3%
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4.8 Stars with 10, 000+ Ratings
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
WEEK 15
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bands
1
5 mins
RPE 2
2
Lying Chest Pass Med Ball Throw
3
8 reps
RPE 4
3
Arm Circle
1
1 mins
RPE 2
4
Plank to Push Up
2
10 reps
RPE 4
5
Push Press (Barbell)
2
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
6
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 6
RPE 7
7
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 4
RPE 5
RPE 6
8
Overhead Press (Dumbbell)
3
10 reps
RPE 5
9
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 7
10
Plyo Push Ups
3
6 reps
RPE 8
11
Med Ball Slam
2
1
5 reps
5 reps
RPE 7
RPE 6
12
Cool Down
1
10 mins
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bands
1
5 mins
RPE 2
2
Lying Chest Pass Med Ball Throw
3
8 reps
RPE 4
3
Arm Circle
1
1 mins
RPE 2
4
Plank to Push Up
2
10 reps
RPE 4
5
Push Press (Barbell)
2
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
6
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 6
RPE 7
7
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 4
RPE 5
RPE 6
8
Overhead Press (Dumbbell)
3
10 reps
RPE 5
9
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 7
10
Plyo Push Ups
3
6 reps
RPE 8
11
Med Ball Slam
2
1
5 reps
5 reps
RPE 7
RPE 6
12
Cool Down
1
10 mins
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bands
1
5 mins
RPE 2
2
Lying Chest Pass Med Ball Throw
3
8 reps
RPE 4
3
Arm Circle
1
1 mins
RPE 2
4
Plank to Push Up
2
10 reps
RPE 4
5
Push Press (Barbell)
2
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
6
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 6
RPE 7
7
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 4
RPE 5
RPE 6
8
Overhead Press (Dumbbell)
3
10 reps
RPE 5
9
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 7
10
Plyo Push Ups
3
6 reps
RPE 8
11
Med Ball Slam
2
1
5 reps
5 reps
RPE 7
RPE 6
12
Cool Down
1
10 mins
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bands
1
5 mins
RPE 2
2
Lying Chest Pass Med Ball Throw
3
8 reps
RPE 4
3
Arm Circle
1
1 mins
RPE 2
4
Plank to Push Up
2
10 reps
RPE 4
5
Push Press (Barbell)
2
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
6
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 6
RPE 7
7
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 4
RPE 5
RPE 6
8
Overhead Press (Dumbbell)
3
10 reps
RPE 5
9
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 7
10
Plyo Push Ups
3
6 reps
RPE 8
11
Med Ball Slam
2
1
5 reps
5 reps
RPE 7
RPE 6
12
Cool Down
1
10 mins
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bands
1
5 mins
RPE 2
2
Lying Chest Pass Med Ball Throw
3
8 reps
RPE 4
3
Arm Circle
1
1 mins
RPE 2
4
Plank to Push Up
2
10 reps
RPE 4
5
Push Press (Barbell)
2
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
6
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 6
RPE 7
7
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 4
RPE 5
RPE 6
8
Overhead Press (Dumbbell)
3
10 reps
RPE 5
9
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 7
10
Plyo Push Ups
3
6 reps
RPE 8
11
Med Ball Slam
2
1
5 reps
5 reps
RPE 7
RPE 6
12
Cool Down
1
10 mins
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bands
1
5 mins
RPE 2
2
Lying Chest Pass Med Ball Throw
3
8 reps
RPE 4
3
Arm Circle
1
1 mins
RPE 2
4
Plank to Push Up
2
10 reps
RPE 4
5
Push Press (Barbell)
2
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
6
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 6
RPE 7
7
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 4
RPE 5
RPE 6
8
Overhead Press (Dumbbell)
3
10 reps
RPE 5
9
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 7
10
Plyo Push Ups
3
6 reps
RPE 8
11
Med Ball Slam
2
1
5 reps
5 reps
RPE 7
RPE 6
12
Cool Down
1
10 mins
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bands
1
5 mins
RPE 2
2
Lying Chest Pass Med Ball Throw
3
8 reps
RPE 4
3
Arm Circle
1
1 mins
RPE 2
4
Plank to Push Up
2
10 reps
RPE 4
5
Push Press (Barbell)
2
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
6
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 6
RPE 7
7
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 4
RPE 5
RPE 6
8
Overhead Press (Dumbbell)
3
10 reps
RPE 5
9
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 7
10
Plyo Push Ups
3
6 reps
RPE 8
11
Med Ball Slam
2
1
5 reps
5 reps
RPE 7
RPE 6
12
Cool Down
1
10 mins
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bands
1
5 mins
RPE 2
2
Lying Chest Pass Med Ball Throw
3
8 reps
RPE 4
3
Arm Circle
1
1 mins
RPE 2
4
Plank to Push Up
2
10 reps
RPE 4
5
Push Press (Barbell)
2
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
6
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 6
RPE 7
7
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 4
RPE 5
RPE 6
8
Overhead Press (Dumbbell)
3
10 reps
RPE 5
9
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 7
10
Plyo Push Ups
3
6 reps
RPE 8
11
Med Ball Slam
2
1
5 reps
5 reps
RPE 7
RPE 6
12
Cool Down
1
10 mins
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bands
1
5 mins
RPE 2
2
Lying Chest Pass Med Ball Throw
3
8 reps
RPE 4
3
Arm Circle
1
1 mins
RPE 2
4
Plank to Push Up
2
10 reps
RPE 4
5
Push Press (Barbell)
2
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
6
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 6
RPE 7
7
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 4
RPE 5
RPE 6
8
Overhead Press (Dumbbell)
3
10 reps
RPE 5
9
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 7
10
Plyo Push Ups
3
6 reps
RPE 8
11
Med Ball Slam
2
1
5 reps
5 reps
RPE 7
RPE 6
12
Cool Down
1
10 mins
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bands
1
5 mins
RPE 2
2
Lying Chest Pass Med Ball Throw
3
8 reps
RPE 4
3
Arm Circle
1
1 mins
RPE 2
4
Plank to Push Up
2
10 reps
RPE 4
5
Push Press (Barbell)
2
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
6
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 6
RPE 7
7
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 4
RPE 5
RPE 6
8
Overhead Press (Dumbbell)
3
10 reps
RPE 5
9
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 7
10
Plyo Push Ups
3
6 reps
RPE 8
11
Med Ball Slam
2
1
5 reps
5 reps
RPE 7
RPE 6
12
Cool Down
1
10 mins
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bands
1
5 mins
RPE 2
2
Lying Chest Pass Med Ball Throw
3
8 reps
RPE 4
3
Arm Circle
1
1 mins
RPE 2
4
Plank to Push Up
2
10 reps
RPE 4
5
Push Press (Barbell)
2
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
6
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 6
RPE 7
7
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 4
RPE 5
RPE 6
8
Overhead Press (Dumbbell)
3
10 reps
RPE 5
9
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 7
10
Plyo Push Ups
3
6 reps
RPE 8
11
Med Ball Slam
2
1
5 reps
5 reps
RPE 7
RPE 6
12
Cool Down
1
10 mins
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bands
1
5 mins
RPE 2
2
Lying Chest Pass Med Ball Throw
3
8 reps
RPE 4
3
Arm Circle
1
1 mins
RPE 2
4
Plank to Push Up
2
10 reps
RPE 4
5
Push Press (Barbell)
2
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
6
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 6
RPE 7
7
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 4
RPE 5
RPE 6
8
Overhead Press (Dumbbell)
3
10 reps
RPE 5
9
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 7
10
Plyo Push Ups
3
6 reps
RPE 8
11
Med Ball Slam
2
1
5 reps
5 reps
RPE 7
RPE 6
12
Cool Down
1
10 mins
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bands
1
5 mins
RPE 2
2
Lying Chest Pass Med Ball Throw
3
8 reps
RPE 4
3
Arm Circle
1
1 mins
RPE 2
4
Plank to Push Up
2
10 reps
RPE 4
5
Push Press (Barbell)
2
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
6
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 6
RPE 7
7
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 4
RPE 5
RPE 6
8
Overhead Press (Dumbbell)
3
10 reps
RPE 5
9
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 7
10
Plyo Push Ups
3
6 reps
RPE 8
11
Med Ball Slam
2
1
5 reps
5 reps
RPE 7
RPE 6
12
Cool Down
1
10 mins
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bands
1
5 mins
RPE 2
2
Lying Chest Pass Med Ball Throw
3
8 reps
RPE 4
3
Arm Circle
1
1 mins
RPE 2
4
Plank to Push Up
2
10 reps
RPE 4
5
Push Press (Barbell)
2
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
6
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 6
RPE 7
7
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 4
RPE 5
RPE 6
8
Overhead Press (Dumbbell)
3
10 reps
RPE 5
9
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 7
10
Plyo Push Ups
3
6 reps
RPE 8
11
Med Ball Slam
2
1
5 reps
5 reps
RPE 7
RPE 6
12
Cool Down
1
10 mins
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bands
1
5 mins
RPE 2
2
Lying Chest Pass Med Ball Throw
3
8 reps
RPE 4
3
Arm Circle
1
1 mins
RPE 2
4
Plank to Push Up
2
10 reps
RPE 4
5
Push Press (Barbell)
2
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
6
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 6
RPE 7
7
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 4
RPE 5
RPE 6
8
Overhead Press (Dumbbell)
3
10 reps
RPE 5
9
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 7
10
Plyo Push Ups
3
6 reps
RPE 8
11
Med Ball Slam
2
1
5 reps
5 reps
RPE 7
RPE 6
12
Cool Down
1
10 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 4
2
Band Pull Apart
1
20 reps
RPE 3
3
Scapular Push Up
1
20 reps
RPE 4
4
Wide Grip Lat Pulldown
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 5
RPE 6
RPE 7
5
Seated Row (Cable)
3
10 reps
RPE 7
6
Shrug (Barbell)
3
12 reps
RPE 5
7
Rear Delt Fly (Machine)
3
12 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 6
9
Bicep Curl (EZ Bar)
3
12 reps
RPE 5
10
Shoulder YTWL
3
10 reps
RPE 5
11
Bands
1
5 mins
RPE 2
12
Cool Down
1
10 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 4
2
Band Pull Apart
1
20 reps
RPE 3
3
Scapular Push Up
1
20 reps
RPE 4
4
Wide Grip Lat Pulldown
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 5
RPE 6
RPE 7
5
Seated Row (Cable)
3
10 reps
RPE 7
6
Shrug (Barbell)
3
12 reps
RPE 5
7
Rear Delt Fly (Machine)
3
12 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 6
9
Bicep Curl (EZ Bar)
3
12 reps
RPE 5
10
Shoulder YTWL
3
10 reps
RPE 5
11
Bands
1
5 mins
RPE 2
12
Cool Down
1
10 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 4
2
Band Pull Apart
1
20 reps
RPE 3
3
Scapular Push Up
1
20 reps
RPE 4
4
Wide Grip Lat Pulldown
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 5
RPE 6
RPE 7
5
Seated Row (Cable)
3
10 reps
RPE 7
6
Shrug (Barbell)
3
12 reps
RPE 5
7
Rear Delt Fly (Machine)
3
12 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 6
9
Bicep Curl (EZ Bar)
3
12 reps
RPE 5
10
Shoulder YTWL
3
10 reps
RPE 5
11
Bands
1
5 mins
RPE 2
12
Cool Down
1
10 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 4
2
Band Pull Apart
1
20 reps
RPE 3
3
Scapular Push Up
1
20 reps
RPE 4
4
Wide Grip Lat Pulldown
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 5
RPE 6
RPE 7
5
Seated Row (Cable)
3
10 reps
RPE 7
6
Shrug (Barbell)
3
12 reps
RPE 5
7
Rear Delt Fly (Machine)
3
12 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 6
9
Bicep Curl (EZ Bar)
3
12 reps
RPE 5
10
Shoulder YTWL
3
10 reps
RPE 5
11
Bands
1
5 mins
RPE 2
12
Cool Down
1
10 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 4
2
Band Pull Apart
1
20 reps
RPE 3
3
Scapular Push Up
1
20 reps
RPE 4
4
Wide Grip Lat Pulldown
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 5
RPE 6
RPE 7
5
Seated Row (Cable)
3
10 reps
RPE 7
6
Shrug (Barbell)
3
12 reps
RPE 5
7
Rear Delt Fly (Machine)
3
12 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 6
9
Bicep Curl (EZ Bar)
3
12 reps
RPE 5
10
Shoulder YTWL
3
10 reps
RPE 5
11
Bands
1
5 mins
RPE 2
12
Cool Down
1
10 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 4
2
Band Pull Apart
1
20 reps
RPE 3
3
Scapular Push Up
1
20 reps
RPE 4
4
Wide Grip Lat Pulldown
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 5
RPE 6
RPE 7
5
Seated Row (Cable)
3
10 reps
RPE 7
6
Shrug (Barbell)
3
12 reps
RPE 5
7
Rear Delt Fly (Machine)
3
12 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 6
9
Bicep Curl (EZ Bar)
3
12 reps
RPE 5
10
Shoulder YTWL
3
10 reps
RPE 5
11
Bands
1
5 mins
RPE 2
12
Cool Down
1
10 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 4
2
Band Pull Apart
1
20 reps
RPE 3
3
Scapular Push Up
1
20 reps
RPE 4
4
Wide Grip Lat Pulldown
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 5
RPE 6
RPE 7
5
Seated Row (Cable)
3
10 reps
RPE 7
6
Shrug (Barbell)
3
12 reps
RPE 5
7
Rear Delt Fly (Machine)
3
12 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 6
9
Bicep Curl (EZ Bar)
3
12 reps
RPE 5
10
Shoulder YTWL
3
10 reps
RPE 5
11
Bands
1
5 mins
RPE 2
12
Cool Down
1
10 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 4
2
Band Pull Apart
1
20 reps
RPE 3
3
Scapular Push Up
1
20 reps
RPE 4
4
Wide Grip Lat Pulldown
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 5
RPE 6
RPE 7
5
Seated Row (Cable)
3
10 reps
RPE 7
6
Shrug (Barbell)
3
12 reps
RPE 5
7
Rear Delt Fly (Machine)
3
12 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 6
9
Bicep Curl (EZ Bar)
3
12 reps
RPE 5
10
Shoulder YTWL
3
10 reps
RPE 5
11
Bands
1
5 mins
RPE 2
12
Cool Down
1
10 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 4
2
Band Pull Apart
1
20 reps
RPE 3
3
Scapular Push Up
1
20 reps
RPE 4
4
Wide Grip Lat Pulldown
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 5
RPE 6
RPE 7
5
Seated Row (Cable)
3
10 reps
RPE 7
6
Shrug (Barbell)
3
12 reps
RPE 5
7
Rear Delt Fly (Machine)
3
12 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 6
9
Bicep Curl (EZ Bar)
3
12 reps
RPE 5
10
Shoulder YTWL
3
10 reps
RPE 5
11
Bands
1
5 mins
RPE 2
12
Cool Down
1
10 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 4
2
Band Pull Apart
1
20 reps
RPE 3
3
Scapular Push Up
1
20 reps
RPE 4
4
Wide Grip Lat Pulldown
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 5
RPE 6
RPE 7
5
Seated Row (Cable)
3
10 reps
RPE 7
6
Shrug (Barbell)
3
12 reps
RPE 5
7
Rear Delt Fly (Machine)
3
12 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 6
9
Bicep Curl (EZ Bar)
3
12 reps
RPE 5
10
Shoulder YTWL
3
10 reps
RPE 5
11
Bands
1
5 mins
RPE 2
12
Cool Down
1
10 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 4
2
Band Pull Apart
1
20 reps
RPE 3
3
Scapular Push Up
1
20 reps
RPE 4
4
Wide Grip Lat Pulldown
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 5
RPE 6
RPE 7
5
Seated Row (Cable)
3
10 reps
RPE 7
6
Shrug (Barbell)
3
12 reps
RPE 5
7
Rear Delt Fly (Machine)
3
12 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 6
9
Bicep Curl (EZ Bar)
3
12 reps
RPE 5
10
Shoulder YTWL
3
10 reps
RPE 5
11
Bands
1
5 mins
RPE 2
12
Cool Down
1
10 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 4
2
Band Pull Apart
1
20 reps
RPE 3
3
Scapular Push Up
1
20 reps
RPE 4
4
Wide Grip Lat Pulldown
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 5
RPE 6
RPE 7
5
Seated Row (Cable)
3
10 reps
RPE 7
6
Shrug (Barbell)
3
12 reps
RPE 5
7
Rear Delt Fly (Machine)
3
12 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 6
9
Bicep Curl (EZ Bar)
3
12 reps
RPE 5
10
Shoulder YTWL
3
10 reps
RPE 5
11
Bands
1
5 mins
RPE 2
12
Cool Down
1
10 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 4
2
Band Pull Apart
1
20 reps
RPE 3
3
Scapular Push Up
1
20 reps
RPE 4
4
Wide Grip Lat Pulldown
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 5
RPE 6
RPE 7
5
Seated Row (Cable)
3
10 reps
RPE 7
6
Shrug (Barbell)
3
12 reps
RPE 5
7
Rear Delt Fly (Machine)
3
12 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 6
9
Bicep Curl (EZ Bar)
3
12 reps
RPE 5
10
Shoulder YTWL
3
10 reps
RPE 5
11
Bands
1
5 mins
RPE 2
12
Cool Down
1
10 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 4
2
Band Pull Apart
1
20 reps
RPE 3
3
Scapular Push Up
1
20 reps
RPE 4
4
Wide Grip Lat Pulldown
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 5
RPE 6
RPE 7
5
Seated Row (Cable)
3
10 reps
RPE 7
6
Shrug (Barbell)
3
12 reps
RPE 5
7
Rear Delt Fly (Machine)
3
12 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 6
9
Bicep Curl (EZ Bar)
3
12 reps
RPE 5
10
Shoulder YTWL
3
10 reps
RPE 5
11
Bands
1
5 mins
RPE 2
12
Cool Down
1
10 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 4
2
Band Pull Apart
1
20 reps
RPE 3
3
Scapular Push Up
1
20 reps
RPE 4
4
Wide Grip Lat Pulldown
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 5
RPE 6
RPE 7
5
Seated Row (Cable)
3
10 reps
RPE 7
6
Shrug (Barbell)
3
12 reps
RPE 5
7
Rear Delt Fly (Machine)
3
12 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 6
9
Bicep Curl (EZ Bar)
3
12 reps
RPE 5
10
Shoulder YTWL
3
10 reps
RPE 5
11
Bands
1
5 mins
RPE 2
12
Cool Down
1
10 mins
RPE 3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bands
1
5 mins
RPE 2
2
Stretching
1
10 mins
RPE 2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bands
1
5 mins
RPE 2
2
Stretching
1
10 mins
RPE 2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bands
1
5 mins
RPE 2
2
Stretching
1
10 mins
RPE 2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bands
1
5 mins
RPE 2
2
Stretching
1
10 mins
RPE 2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bands
1
5 mins
RPE 2
2
Stretching
1
10 mins
RPE 2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bands
1
5 mins
RPE 2
2
Stretching
1
10 mins
RPE 2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bands
1
5 mins
RPE 2
2
Stretching
1
10 mins
RPE 2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bands
1
5 mins
RPE 2
2
Stretching
1
10 mins
RPE 2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bands
1
5 mins
RPE 2
2
Stretching
1
10 mins
RPE 2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bands
1
5 mins
RPE 2
2
Stretching
1
10 mins
RPE 2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bands
1
5 mins
RPE 2
2
Stretching
1
10 mins
RPE 2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bands
1
5 mins
RPE 2
2
Stretching
1
10 mins
RPE 2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bands
1
5 mins
RPE 2
2
Stretching
1
10 mins
RPE 2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bands
1
5 mins
RPE 2
2
Stretching
1
10 mins
RPE 2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bands
1
5 mins
RPE 2
2
Stretching
1
10 mins
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 5
2
Lateral Banded Walk
1
2 mins
RPE 5
3
Jump Squat
2
10 reps
RPE 6
4
Trap Bar Deadlift
2
2
5 reps
5 reps
RPE 6
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
6
Hip Thrust (Barbell)
3
12 reps
RPE 6
7
Lunge (Bodyweight)
3
20 reps
RPE 3
8
Box Jump
1
3 reps
RPE 6
9
Hill Sprint
1
1
2
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
10
Stretching
1
5 mins
RPE 3
11
Foam Roll
1
3 mins
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 5
2
Lateral Banded Walk
1
2 mins
RPE 5
3
Jump Squat
2
10 reps
RPE 6
4
Trap Bar Deadlift
2
2
5 reps
5 reps
RPE 6
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
6
Hip Thrust (Barbell)
3
12 reps
RPE 6
7
Lunge (Bodyweight)
3
20 reps
RPE 3
8
Box Jump
1
3 reps
RPE 6
9
Hill Sprint
1
1
2
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
10
Stretching
1
5 mins
RPE 3
11
Foam Roll
1
3 mins
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 5
2
Lateral Banded Walk
1
2 mins
RPE 5
3
Jump Squat
2
10 reps
RPE 6
4
Trap Bar Deadlift
2
2
5 reps
5 reps
RPE 6
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
6
Hip Thrust (Barbell)
3
12 reps
RPE 6
7
Lunge (Bodyweight)
3
20 reps
RPE 3
8
Box Jump
1
3 reps
RPE 6
9
Hill Sprint
1
1
2
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
10
Stretching
1
5 mins
RPE 3
11
Foam Roll
1
3 mins
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 5
2
Lateral Banded Walk
1
2 mins
RPE 5
3
Jump Squat
2
10 reps
RPE 6
4
Trap Bar Deadlift
2
2
5 reps
5 reps
RPE 6
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
6
Hip Thrust (Barbell)
3
12 reps
RPE 6
7
Lunge (Bodyweight)
3
20 reps
RPE 3
8
Box Jump
1
3 reps
RPE 6
9
Hill Sprint
1
1
2
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
10
Stretching
1
5 mins
RPE 3
11
Foam Roll
1
3 mins
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 5
2
Lateral Banded Walk
1
2 mins
RPE 5
3
Jump Squat
2
10 reps
RPE 6
4
Trap Bar Deadlift
2
2
5 reps
5 reps
RPE 6
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
6
Hip Thrust (Barbell)
3
12 reps
RPE 6
7
Lunge (Bodyweight)
3
20 reps
RPE 3
8
Box Jump
1
3 reps
RPE 6
9
Hill Sprint
1
1
2
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
10
Stretching
1
5 mins
RPE 3
11
Foam Roll
1
3 mins
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 5
2
Lateral Banded Walk
1
2 mins
RPE 5
3
Jump Squat
2
10 reps
RPE 6
4
Trap Bar Deadlift
2
2
5 reps
5 reps
RPE 6
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
6
Hip Thrust (Barbell)
3
12 reps
RPE 6
7
Lunge (Bodyweight)
3
20 reps
RPE 3
8
Box Jump
1
3 reps
RPE 6
9
Hill Sprint
1
1
2
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
10
Stretching
1
5 mins
RPE 3
11
Foam Roll
1
3 mins
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 5
2
Lateral Banded Walk
1
2 mins
RPE 5
3
Jump Squat
2
10 reps
RPE 6
4
Trap Bar Deadlift
2
2
5 reps
5 reps
RPE 6
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
6
Hip Thrust (Barbell)
3
12 reps
RPE 6
7
Lunge (Bodyweight)
3
20 reps
RPE 3
8
Box Jump
1
3 reps
RPE 6
9
Hill Sprint
1
1
2
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
10
Stretching
1
5 mins
RPE 3
11
Foam Roll
1
3 mins
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 5
2
Lateral Banded Walk
1
2 mins
RPE 5
3
Jump Squat
2
10 reps
RPE 6
4
Trap Bar Deadlift
2
2
5 reps
5 reps
RPE 6
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
6
Hip Thrust (Barbell)
3
12 reps
RPE 6
7
Lunge (Bodyweight)
3
20 reps
RPE 3
8
Box Jump
1
3 reps
RPE 6
9
Hill Sprint
1
1
2
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
10
Stretching
1
5 mins
RPE 3
11
Foam Roll
1
3 mins
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 5
2
Lateral Banded Walk
1
2 mins
RPE 5
3
Jump Squat
2
10 reps
RPE 6
4
Trap Bar Deadlift
2
2
5 reps
5 reps
RPE 6
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
6
Hip Thrust (Barbell)
3
12 reps
RPE 6
7
Lunge (Bodyweight)
3
20 reps
RPE 3
8
Box Jump
1
3 reps
RPE 6
9
Hill Sprint
1
1
2
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
10
Stretching
1
5 mins
RPE 3
11
Foam Roll
1
3 mins
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 5
2
Lateral Banded Walk
1
2 mins
RPE 5
3
Jump Squat
2
10 reps
RPE 6
4
Trap Bar Deadlift
2
2
5 reps
5 reps
RPE 6
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
6
Hip Thrust (Barbell)
3
12 reps
RPE 6
7
Lunge (Bodyweight)
3
20 reps
RPE 3
8
Box Jump
1
3 reps
RPE 6
9
Hill Sprint
1
1
2
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
10
Stretching
1
5 mins
RPE 3
11
Foam Roll
1
3 mins
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 5
2
Lateral Banded Walk
1
2 mins
RPE 5
3
Jump Squat
2
10 reps
RPE 6
4
Trap Bar Deadlift
2
2
5 reps
5 reps
RPE 6
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
6
Hip Thrust (Barbell)
3
12 reps
RPE 6
7
Lunge (Bodyweight)
3
20 reps
RPE 3
8
Box Jump
1
3 reps
RPE 6
9
Hill Sprint
1
1
2
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
10
Stretching
1
5 mins
RPE 3
11
Foam Roll
1
3 mins
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 5
2
Lateral Banded Walk
1
2 mins
RPE 5
3
Jump Squat
2
10 reps
RPE 6
4
Trap Bar Deadlift
2
2
5 reps
5 reps
RPE 6
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
6
Hip Thrust (Barbell)
3
12 reps
RPE 6
7
Lunge (Bodyweight)
3
20 reps
RPE 3
8
Box Jump
1
3 reps
RPE 6
9
Hill Sprint
1
1
2
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
10
Stretching
1
5 mins
RPE 3
11
Foam Roll
1
3 mins
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 5
2
Lateral Banded Walk
1
2 mins
RPE 5
3
Jump Squat
2
10 reps
RPE 6
4
Trap Bar Deadlift
2
2
5 reps
5 reps
RPE 6
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
6
Hip Thrust (Barbell)
3
12 reps
RPE 6
7
Lunge (Bodyweight)
3
20 reps
RPE 3
8
Box Jump
1
3 reps
RPE 6
9
Hill Sprint
1
1
2
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
10
Stretching
1
5 mins
RPE 3
11
Foam Roll
1
3 mins
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 5
2
Lateral Banded Walk
1
2 mins
RPE 5
3
Jump Squat
2
10 reps
RPE 6
4
Trap Bar Deadlift
2
2
5 reps
5 reps
RPE 6
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
6
Hip Thrust (Barbell)
3
12 reps
RPE 6
7
Lunge (Bodyweight)
3
20 reps
RPE 3
8
Box Jump
1
3 reps
RPE 6
9
Hill Sprint
1
1
2
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
10
Stretching
1
5 mins
RPE 3
11
Foam Roll
1
3 mins
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 5
2
Lateral Banded Walk
1
2 mins
RPE 5
3
Jump Squat
2
10 reps
RPE 6
4
Trap Bar Deadlift
2
2
5 reps
5 reps
RPE 6
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
6
Hip Thrust (Barbell)
3
12 reps
RPE 6
7
Lunge (Bodyweight)
3
20 reps
RPE 3
8
Box Jump
1
3 reps
RPE 6
9
Hill Sprint
1
1
2
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
10
Stretching
1
5 mins
RPE 3
11
Foam Roll
1
3 mins
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
2 mins
RPE 2
2
Inchworm
1
1 mins
RPE 2
3
Hip Openers
1
2 mins
RPE 2
4A
Wood Chop
3
10 reps
RPE 5
4B
Pallof Press
3
12 reps
RPE 7
4C
Hanging Knee Raise
3
15 reps
RPE 6
4D
Plank to Push Up
3
10 reps
RPE 5
5
Bench Press (Dumbbell)
3
8 reps
RPE 6
6
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
7
Lat Pulldown
3
12 reps
RPE 6
8
Chest Fly (Machine)
3
15 reps
RPE 5
9
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 7
10
Agility Ladder
2
3 reps
RPE 7
11
Run
1
5 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
2 mins
RPE 2
2
Inchworm
1
1 mins
RPE 2
3
Hip Openers
1
2 mins
RPE 2
4A
Wood Chop
3
10 reps
RPE 5
4B
Pallof Press
3
12 reps
RPE 7
4C
Hanging Knee Raise
3
15 reps
RPE 6
4D
Plank to Push Up
3
10 reps
RPE 5
5
Bench Press (Dumbbell)
3
8 reps
RPE 6
6
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
7
Lat Pulldown
3
12 reps
RPE 6
8
Chest Fly (Machine)
3
15 reps
RPE 5
9
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 7
10
Agility Ladder
2
3 reps
RPE 7
11
Run
1
5 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
2 mins
RPE 2
2
Inchworm
1
1 mins
RPE 2
3
Hip Openers
1
2 mins
RPE 2
4A
Wood Chop
3
10 reps
RPE 5
4B
Pallof Press
3
12 reps
RPE 7
4C
Hanging Knee Raise
3
15 reps
RPE 6
4D
Plank to Push Up
3
10 reps
RPE 5
5
Bench Press (Dumbbell)
3
8 reps
RPE 6
6
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
7
Lat Pulldown
3
12 reps
RPE 6
8
Chest Fly (Machine)
3
15 reps
RPE 5
9
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 7
10
Agility Ladder
2
3 reps
RPE 7
11
Run
1
5 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
2 mins
RPE 2
2
Inchworm
1
1 mins
RPE 2
3
Hip Openers
1
2 mins
RPE 2
4A
Wood Chop
3
10 reps
RPE 5
4B
Pallof Press
3
12 reps
RPE 7
4C
Hanging Knee Raise
3
15 reps
RPE 6
4D
Plank to Push Up
3
10 reps
RPE 5
5
Bench Press (Dumbbell)
3
8 reps
RPE 6
6
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
7
Lat Pulldown
3
12 reps
RPE 6
8
Chest Fly (Machine)
3
15 reps
RPE 5
9
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 7
10
Agility Ladder
2
3 reps
RPE 7
11
Run
1
5 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
2 mins
RPE 2
2
Inchworm
1
1 mins
RPE 2
3
Hip Openers
1
2 mins
RPE 2
4A
Wood Chop
3
10 reps
RPE 5
4B
Pallof Press
3
12 reps
RPE 7
4C
Hanging Knee Raise
3
15 reps
RPE 6
4D
Plank to Push Up
3
10 reps
RPE 5
5
Bench Press (Dumbbell)
3
8 reps
RPE 6
6
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
7
Lat Pulldown
3
12 reps
RPE 6
8
Chest Fly (Machine)
3
15 reps
RPE 5
9
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 7
10
Agility Ladder
2
3 reps
RPE 7
11
Run
1
5 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
2 mins
RPE 2
2
Inchworm
1
1 mins
RPE 2
3
Hip Openers
1
2 mins
RPE 2
4A
Wood Chop
3
10 reps
RPE 5
4B
Pallof Press
3
12 reps
RPE 7
4C
Hanging Knee Raise
3
15 reps
RPE 6
4D
Plank to Push Up
3
10 reps
RPE 5
5
Bench Press (Dumbbell)
3
8 reps
RPE 6
6
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
7
Lat Pulldown
3
12 reps
RPE 6
8
Chest Fly (Machine)
3
15 reps
RPE 5
9
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 7
10
Agility Ladder
2
3 reps
RPE 7
11
Run
1
5 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
2 mins
RPE 2
2
Inchworm
1
1 mins
RPE 2
3
Hip Openers
1
2 mins
RPE 2
4A
Wood Chop
3
10 reps
RPE 5
4B
Pallof Press
3
12 reps
RPE 7
4C
Hanging Knee Raise
3
15 reps
RPE 6
4D
Plank to Push Up
3
10 reps
RPE 5
5
Bench Press (Dumbbell)
3
8 reps
RPE 6
6
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
7
Lat Pulldown
3
12 reps
RPE 6
8
Chest Fly (Machine)
3
15 reps
RPE 5
9
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 7
10
Agility Ladder
2
3 reps
RPE 7
11
Run
1
5 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
2 mins
RPE 2
2
Inchworm
1
1 mins
RPE 2
3
Hip Openers
1
2 mins
RPE 2
4A
Wood Chop
3
10 reps
RPE 5
4B
Pallof Press
3
12 reps
RPE 7
4C
Hanging Knee Raise
3
15 reps
RPE 6
4D
Plank to Push Up
3
10 reps
RPE 5
5
Bench Press (Dumbbell)
3
8 reps
RPE 6
6
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
7
Lat Pulldown
3
12 reps
RPE 6
8
Chest Fly (Machine)
3
15 reps
RPE 5
9
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 7
10
Agility Ladder
2
3 reps
RPE 7
11
Run
1
5 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
2 mins
RPE 2
2
Inchworm
1
1 mins
RPE 2
3
Hip Openers
1
2 mins
RPE 2
4A
Wood Chop
3
10 reps
RPE 5
4B
Pallof Press
3
12 reps
RPE 7
4C
Hanging Knee Raise
3
15 reps
RPE 6
4D
Plank to Push Up
3
10 reps
RPE 5
5
Bench Press (Dumbbell)
3
8 reps
RPE 6
6
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
7
Lat Pulldown
3
12 reps
RPE 6
8
Chest Fly (Machine)
3
15 reps
RPE 5
9
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 7
10
Agility Ladder
2
3 reps
RPE 7
11
Run
1
5 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
2 mins
RPE 2
2
Inchworm
1
1 mins
RPE 2
3
Hip Openers
1
2 mins
RPE 2
4A
Wood Chop
3
10 reps
RPE 5
4B
Pallof Press
3
12 reps
RPE 7
4C
Hanging Knee Raise
3
15 reps
RPE 6
4D
Plank to Push Up
3
10 reps
RPE 5
5
Bench Press (Dumbbell)
3
8 reps
RPE 6
6
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
7
Lat Pulldown
3
12 reps
RPE 6
8
Chest Fly (Machine)
3
15 reps
RPE 5
9
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 7
10
Agility Ladder
2
3 reps
RPE 7
11
Run
1
5 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
2 mins
RPE 2
2
Inchworm
1
1 mins
RPE 2
3
Hip Openers
1
2 mins
RPE 2
4A
Wood Chop
3
10 reps
RPE 5
4B
Pallof Press
3
12 reps
RPE 7
4C
Hanging Knee Raise
3
15 reps
RPE 6
4D
Plank to Push Up
3
10 reps
RPE 5
5
Bench Press (Dumbbell)
3
8 reps
RPE 6
6
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
7
Lat Pulldown
3
12 reps
RPE 6
8
Chest Fly (Machine)
3
15 reps
RPE 5
9
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 7
10
Agility Ladder
2
3 reps
RPE 7
11
Run
1
5 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
2 mins
RPE 2
2
Inchworm
1
1 mins
RPE 2
3
Hip Openers
1
2 mins
RPE 2
4A
Wood Chop
3
10 reps
RPE 5
4B
Pallof Press
3
12 reps
RPE 7
4C
Hanging Knee Raise
3
15 reps
RPE 6
4D
Plank to Push Up
3
10 reps
RPE 5
5
Bench Press (Dumbbell)
3
8 reps
RPE 6
6
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
7
Lat Pulldown
3
12 reps
RPE 6
8
Chest Fly (Machine)
3
15 reps
RPE 5
9
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 7
10
Agility Ladder
2
3 reps
RPE 7
11
Run
1
5 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
2 mins
RPE 2
2
Inchworm
1
1 mins
RPE 2
3
Hip Openers
1
2 mins
RPE 2
4A
Wood Chop
3
10 reps
RPE 5
4B
Pallof Press
3
12 reps
RPE 7
4C
Hanging Knee Raise
3
15 reps
RPE 6
4D
Plank to Push Up
3
10 reps
RPE 5
5
Bench Press (Dumbbell)
3
8 reps
RPE 6
6
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
7
Lat Pulldown
3
12 reps
RPE 6
8
Chest Fly (Machine)
3
15 reps
RPE 5
9
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 7
10
Agility Ladder
2
3 reps
RPE 7
11
Run
1
5 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
2 mins
RPE 2
2
Inchworm
1
1 mins
RPE 2
3
Hip Openers
1
2 mins
RPE 2
4A
Wood Chop
3
10 reps
RPE 5
4B
Pallof Press
3
12 reps
RPE 7
4C
Hanging Knee Raise
3
15 reps
RPE 6
4D
Plank to Push Up
3
10 reps
RPE 5
5
Bench Press (Dumbbell)
3
8 reps
RPE 6
6
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
7
Lat Pulldown
3
12 reps
RPE 6
8
Chest Fly (Machine)
3
15 reps
RPE 5
9
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 7
10
Agility Ladder
2
3 reps
RPE 7
11
Run
1
5 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
2 mins
RPE 2
2
Inchworm
1
1 mins
RPE 2
3
Hip Openers
1
2 mins
RPE 2
4A
Wood Chop
3
10 reps
RPE 5
4B
Pallof Press
3
12 reps
RPE 7
4C
Hanging Knee Raise
3
15 reps
RPE 6
4D
Plank to Push Up
3
10 reps
RPE 5
5
Bench Press (Dumbbell)
3
8 reps
RPE 6
6
Arnold Press
1
1
1
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
7
Lat Pulldown
3
12 reps
RPE 6
8
Chest Fly (Machine)
3
15 reps
RPE 5
9
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 7
10
Agility Ladder
2
3 reps
RPE 7
11
Run
1
5 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 4
2
A Skip
2
1 mins
RPE 3
3
Butt Kicks
1
1 mins
RPE 3
4
100m Sprint
6
1 mins
75%
5
Bike Sprints
6
0.5 mins
100%
6
Sprint
6
40 reps
90%
7
Agility Ladder
2
3 reps
RPE 8
8
5 10 5, Side Shuffles
3
2 reps
RPE 8
9
Cone Drills
3
1 mins
RPE 7
10
Hanging Knee Raise
2
15 reps
RPE 5
11
Plank to Push Up
3
10 reps
RPE 5
12
Bands
1
10 mins
RPE 3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 4
2
A Skip
2
1 mins
RPE 3
3
Butt Kicks
1
1 mins
RPE 3
4
100m Sprint
6
1 mins
75%
5
Bike Sprints
6
0.5 mins
100%
6
Sprint
6
40 reps
90%
7
Agility Ladder
2
3 reps
RPE 8
8
5 10 5, Side Shuffles
3
2 reps
RPE 8
9
Cone Drills
3
1 mins
RPE 7
10
Hanging Knee Raise
2
15 reps
RPE 5
11
Plank to Push Up
3
10 reps
RPE 5
12
Bands
1
10 mins
RPE 3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 4
2
A Skip
2
1 mins
RPE 3
3
Butt Kicks
1
1 mins
RPE 3
4
100m Sprint
6
1 mins
75%
5
Bike Sprints
6
0.5 mins
100%
6
Sprint
6
40 reps
90%
7
Agility Ladder
2
3 reps
RPE 8
8
5 10 5, Side Shuffles
3
2 reps
RPE 8
9
Cone Drills
3
1 mins
RPE 7
10
Hanging Knee Raise
2
15 reps
RPE 5
11
Plank to Push Up
3
10 reps
RPE 5
12
Bands
1
10 mins
RPE 3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 4
2
A Skip
2
1 mins
RPE 3
3
Butt Kicks
1
1 mins
RPE 3
4
100m Sprint
6
1 mins
75%
5
Bike Sprints
6
0.5 mins
100%
6
Sprint
6
40 reps
90%
7
Agility Ladder
2
3 reps
RPE 8
8
5 10 5, Side Shuffles
3
2 reps
RPE 8
9
Cone Drills
3
1 mins
RPE 7
10
Hanging Knee Raise
2
15 reps
RPE 5
11
Plank to Push Up
3
10 reps
RPE 5
12
Bands
1
10 mins
RPE 3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 4
2
A Skip
2
1 mins
RPE 3
3
Butt Kicks
1
1 mins
RPE 3
4
100m Sprint
6
1 mins
75%
5
Bike Sprints
6
0.5 mins
100%
6
Sprint
6
40 reps
90%
7
Agility Ladder
2
3 reps
RPE 8
8
5 10 5, Side Shuffles
3
2 reps
RPE 8
9
Cone Drills
3
1 mins
RPE 7
10
Hanging Knee Raise
2
15 reps
RPE 5
11
Plank to Push Up
3
10 reps
RPE 5
12
Bands
1
10 mins
RPE 3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 4
2
A Skip
2
1 mins
RPE 3
3
Butt Kicks
1
1 mins
RPE 3
4
100m Sprint
6
1 mins
75%
5
Bike Sprints
6
0.5 mins
100%
6
Sprint
6
40 reps
90%
7
Agility Ladder
2
3 reps
RPE 8
8
5 10 5, Side Shuffles
3
2 reps
RPE 8
9
Cone Drills
3
1 mins
RPE 7
10
Hanging Knee Raise
2
15 reps
RPE 5
11
Plank to Push Up
3
10 reps
RPE 5
12
Bands
1
10 mins
RPE 3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 4
2
A Skip
2
1 mins
RPE 3
3
Butt Kicks
1
1 mins
RPE 3
4
100m Sprint
6
1 mins
75%
5
Bike Sprints
6
0.5 mins
100%
6
Sprint
6
40 reps
90%
7
Agility Ladder
2
3 reps
RPE 8
8
5 10 5, Side Shuffles
3
2 reps
RPE 8
9
Cone Drills
3
1 mins
RPE 7
10
Hanging Knee Raise
2
15 reps
RPE 5
11
Plank to Push Up
3
10 reps
RPE 5
12
Bands
1
10 mins
RPE 3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 4
2
A Skip
2
1 mins
RPE 3
3
Butt Kicks
1
1 mins
RPE 3
4
100m Sprint
6
1 mins
75%
5
Bike Sprints
6
0.5 mins
100%
6
Sprint
6
40 reps
90%
7
Agility Ladder
2
3 reps
RPE 8
8
5 10 5, Side Shuffles
3
2 reps
RPE 8
9
Cone Drills
3
1 mins
RPE 7
10
Hanging Knee Raise
2
15 reps
RPE 5
11
Plank to Push Up
3
10 reps
RPE 5
12
Bands
1
10 mins
RPE 3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 4
2
A Skip
2
1 mins
RPE 3
3
Butt Kicks
1
1 mins
RPE 3
4
100m Sprint
6
1 mins
75%
5
Bike Sprints
6
0.5 mins
100%
6
Sprint
6
40 reps
90%
7
Agility Ladder
2
3 reps
RPE 8
8
5 10 5, Side Shuffles
3
2 reps
RPE 8
9
Cone Drills
3
1 mins
RPE 7
10
Hanging Knee Raise
2
15 reps
RPE 5
11
Plank to Push Up
3
10 reps
RPE 5
12
Bands
1
10 mins
RPE 3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 4
2
A Skip
2
1 mins
RPE 3
3
Butt Kicks
1
1 mins
RPE 3
4
100m Sprint
6
1 mins
75%
5
Bike Sprints
6
0.5 mins
100%
6
Sprint
6
40 reps
90%
7
Agility Ladder
2
3 reps
RPE 8
8
5 10 5, Side Shuffles
3
2 reps
RPE 8
9
Cone Drills
3
1 mins
RPE 7
10
Hanging Knee Raise
2
15 reps
RPE 5
11
Plank to Push Up
3
10 reps
RPE 5
12
Bands
1
10 mins
RPE 3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 4
2
A Skip
2
1 mins
RPE 3
3
Butt Kicks
1
1 mins
RPE 3
4
100m Sprint
6
1 mins
75%
5
Bike Sprints
6
0.5 mins
100%
6
Sprint
6
40 reps
90%
7
Agility Ladder
2
3 reps
RPE 8
8
5 10 5, Side Shuffles
3
2 reps
RPE 8
9
Cone Drills
3
1 mins
RPE 7
10
Hanging Knee Raise
2
15 reps
RPE 5
11
Plank to Push Up
3
10 reps
RPE 5
12
Bands
1
10 mins
RPE 3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 4
2
A Skip
2
1 mins
RPE 3
3
Butt Kicks
1
1 mins
RPE 3
4
100m Sprint
6
1 mins
75%
5
Bike Sprints
6
0.5 mins
100%
6
Sprint
6
40 reps
90%
7
Agility Ladder
2
3 reps
RPE 8
8
5 10 5, Side Shuffles
3
2 reps
RPE 8
9
Cone Drills
3
1 mins
RPE 7
10
Hanging Knee Raise
2
15 reps
RPE 5
11
Plank to Push Up
3
10 reps
RPE 5
12
Bands
1
10 mins
RPE 3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 4
2
A Skip
2
1 mins
RPE 3
3
Butt Kicks
1
1 mins
RPE 3
4
100m Sprint
6
1 mins
75%
5
Bike Sprints
6
0.5 mins
100%
6
Sprint
6
40 reps
90%
7
Agility Ladder
2
3 reps
RPE 8
8
5 10 5, Side Shuffles
3
2 reps
RPE 8
9
Cone Drills
3
1 mins
RPE 7
10
Hanging Knee Raise
2
15 reps
RPE 5
11
Plank to Push Up
3
10 reps
RPE 5
12
Bands
1
10 mins
RPE 3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 4
2
A Skip
2
1 mins
RPE 3
3
Butt Kicks
1
1 mins
RPE 3
4
100m Sprint
6
1 mins
75%
5
Bike Sprints
6
0.5 mins
100%
6
Sprint
6
40 reps
90%
7
Agility Ladder
2
3 reps
RPE 8
8
5 10 5, Side Shuffles
3
2 reps
RPE 8
9
Cone Drills
3
1 mins
RPE 7
10
Hanging Knee Raise
2
15 reps
RPE 5
11
Plank to Push Up
3
10 reps
RPE 5
12
Bands
1
10 mins
RPE 3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 4
2
A Skip
2
1 mins
RPE 3
3
Butt Kicks
1
1 mins
RPE 3
4
100m Sprint
6
1 mins
75%
5
Bike Sprints
6
0.5 mins
100%
6
Sprint
6
40 reps
90%
7
Agility Ladder
2
3 reps
RPE 8
8
5 10 5, Side Shuffles
3
2 reps
RPE 8
9
Cone Drills
3
1 mins
RPE 7
10
Hanging Knee Raise
2
15 reps
RPE 5
11
Plank to Push Up
3
10 reps
RPE 5
12
Bands
1
10 mins
RPE 3
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plyo Balls
1
20 mins
RPE 4
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plyo Balls
1
20 mins
RPE 4
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plyo Balls
1
20 mins
RPE 4
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plyo Balls
1
20 mins
RPE 4
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plyo Balls
1
20 mins
RPE 4
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plyo Balls
1
20 mins
RPE 4
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plyo Balls
1
20 mins
RPE 4
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plyo Balls
1
20 mins
RPE 4
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plyo Balls
1
20 mins
RPE 4
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plyo Balls
1
20 mins
RPE 4
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plyo Balls
1
20 mins
RPE 4
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plyo Balls
1
20 mins
RPE 4
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plyo Balls
1
20 mins
RPE 4
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plyo Balls
1
20 mins
RPE 4
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plyo Balls
1
20 mins
RPE 4
Week 1
1 / 15 Weeks
Day 1
1
Bands
1 Set
5 mins
@2
2
Lying Chest Pass Med Ball Throw
3 Sets
8 Reps
@4
3
Arm Circle
1 Set
1 mins
@2
4
Plank to Push Up
2 Sets
10 Reps
@4
5
Push Press (Barbell)
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@7
@8
6
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@6
@7
7
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@4
@5
@6
8
Overhead Press (Dumbbell)
3 Sets
10 Reps
@5
9
Tricep Rope Push Down (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@6
@7
10
Plyo Push Ups
3 Sets
6 Reps
@8
11
Med Ball Slam
2 Sets
1 Set
5 Reps
5 Reps
@7
@6
12
Cool Down
1 Set
10 mins
@3
Day 2
1
Jump Rope
1 Set
3 mins
@4
2
Band Pull Apart
1 Set
20 Reps
@3
3
Scapular Push Up
1 Set
20 Reps
@4
4
Wide Grip Lat Pulldown
1 Set
2 Sets
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@5
@6
@7
5
Seated Row (Cable)
3 Sets
10 Reps
@7
6
Shrug (Barbell)
3 Sets
12 Reps
@5
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
@6
8
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@6
9
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@5
10
Shoulder YTWL
3 Sets
10 Reps
@5
11
Bands
1 Set
5 mins
@2
12
Cool Down
1 Set
10 mins
@3
Day 3
1
Bands
1 Set
5 mins
@2
2
Stretching
1 Set
10 mins
@2
Day 4
1
Run
1 Set
10 mins
@5
2
Lateral Banded Walk
1 Set
2 mins
@5
3
Jump Squat
2 Sets
10 Reps
@6
4
Trap Bar Deadlift
2 Sets
2 Sets
5 Reps
5 Reps
@6
@7
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@7
6
Hip Thrust (Barbell)
3 Sets
12 Reps
@6
7
Lunge (Bodyweight)
3 Sets
20 Reps
@3
8
Box Jump
1 Set
3 Reps
@6
9
Hill Sprint
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@6
@8
@9
10
Stretching
1 Set
5 mins
@3
11
Foam Roll
1 Set
3 mins
@2
Day 5
1
World's Greatest Stretch
1 Set
2 mins
@2
2
Inchworm
1 Set
1 mins
@2
3
Hip Openers
1 Set
2 mins
@2
4A
Wood Chop
3 Sets
10 Reps
@5
4B
Pallof Press
3 Sets
12 Reps
@7
4C
Hanging Knee Raise
3 Sets
15 Reps
@6
4D
Plank to Push Up
3 Sets
10 Reps
@5
5
Bench Press (Dumbbell)
3 Sets
8 Reps
@6
6
Arnold Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@5
@6
@7
7
Lat Pulldown
3 Sets
12 Reps
@6
8
Chest Fly (Machine)
3 Sets
15 Reps
@5
9
Tricep Rope Push Down (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@6
@7
10
Agility Ladder
2 Sets
3 Reps
@7
11
Run
1 Set
5 mins
@5
Day 6
1
Jump Rope
1 Set
3 mins
@4
2
A Skip
2 Sets
1 mins
@3
3
Butt Kicks
1 Set
1 mins
@3
4
100m Sprint
6 Sets
1 mins
75%
5
Bike Sprints
6 Sets
0.5 mins
100%
6
Sprint
6 Sets
40 Reps
90%
7
Agility Ladder
2 Sets
3 Reps
@8
8
5 10 5, Side Shuffles
3 Sets
2 Reps
@8
9
Cone Drills
3 Sets
1 mins
@7
10
Hanging Knee Raise
2 Sets
15 Reps
@5
11
Plank to Push Up
3 Sets
10 Reps
@5
12
Bands
1 Set
10 mins
@3
Day 7
1
Plyo Balls
1 Set
20 mins
@4