logo
BoostcampPNG

HP/Stamina/Dexterity

by Zanis Bog

Program Description

This program is designed to waste your gym membership. Try it at your own risk. But overall, it's the most awesome program ever.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Dec 19, 2025 08:05
  • Last Edited
    Dec 20, 2025 02:32
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12%
Front Delts
11%
Chest
9.6%
Triceps
9.1%
Glutes
9%
Upper Back
8.6%
Abs
8.3%
Hamstrings
7.7%
Lats
5.9%
Middle Delts
4.8%
Biceps
3.8%
Forearms
2.9%
Adductors
2.4%
Olympic
1.6%
Lower Back
1.2%
Abductors
0.8%
Rear Delts
0.8%
Calves
0.5%
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
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Deadlift (Barbell)
4
6 reps
RPE 8
3
Bench Press (Barbell)
4
6 reps
RPE 8
4
Leg Press (45 Degrees)
3
6 reps
RPE 8
5
Pull-Up (Weighted)
4
6-8 reps
RPE 8
6
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
8 reps
RPE 8
9
Leg Extension
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Bench Press (Barbell)
4
6 reps
RPE 8
3
Leg Press (45 Degrees)
3
6 reps
RPE 8
4
Pull-Up (Weighted)
4
6-8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Abs Crunch (Machine)
4
8 reps
RPE 8
8
Leg Extension
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Bench Press (Barbell)
4
6 reps
RPE 8
3
Leg Press (45 Degrees)
3
6 reps
RPE 8
4
Pull-Up (Weighted)
4
6-8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Abs Crunch (Machine)
4
8 reps
RPE 8
8
Leg Extension
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Bench Press (Barbell)
4
6 reps
RPE 8
3
Leg Press (45 Degrees)
3
6 reps
RPE 8
4
Pull-Up (Weighted)
4
6-8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Abs Crunch (Machine)
4
8 reps
RPE 8
8
Leg Extension
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Bench Press (Barbell)
4
6 reps
RPE 8
3
Leg Press (45 Degrees)
3
6 reps
RPE 8
4
Pull-Up (Weighted)
4
6-8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Abs Crunch (Machine)
4
8 reps
RPE 8
8
Leg Extension
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Bench Press (Barbell)
4
6 reps
RPE 8
3
Leg Press (45 Degrees)
3
6 reps
RPE 8
4
Pull-Up (Weighted)
4
6-8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Abs Crunch (Machine)
4
8 reps
RPE 8
8
Leg Extension
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Bench Press (Barbell)
4
6 reps
RPE 8
3
Leg Press (45 Degrees)
3
6 reps
RPE 8
4
Pull-Up (Weighted)
4
6-8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Abs Crunch (Machine)
4
8 reps
RPE 8
8
Leg Extension
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Bench Press (Barbell)
4
6 reps
RPE 8
3
Leg Press (45 Degrees)
3
6 reps
RPE 8
4
Pull-Up (Weighted)
4
6-8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Abs Crunch (Machine)
4
8 reps
RPE 8
8
Leg Extension
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Bench Press (Barbell)
4
6 reps
RPE 8
3
Leg Press (45 Degrees)
3
6 reps
RPE 8
4
Pull-Up (Weighted)
4
6-8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Abs Crunch (Machine)
4
8 reps
RPE 8
8
Leg Extension
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Bench Press (Barbell)
4
6 reps
RPE 8
3
Leg Press (45 Degrees)
3
6 reps
RPE 8
4
Pull-Up (Weighted)
4
6-8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Abs Crunch (Machine)
4
8 reps
RPE 8
8
Leg Extension
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Bench Press (Barbell)
4
6 reps
RPE 8
3
Leg Press (45 Degrees)
3
6 reps
RPE 8
4
Pull-Up (Weighted)
4
6-8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Abs Crunch (Machine)
4
8 reps
RPE 8
8
Leg Extension
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Bench Press (Barbell)
4
6 reps
RPE 8
3
Leg Press (45 Degrees)
3
6 reps
RPE 8
4
Pull-Up (Weighted)
4
6-8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Abs Crunch (Machine)
4
8 reps
RPE 8
8
Leg Extension
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4B
Dip (Weighted)
3
10 reps
RPE 8
5A
Pull-Up (Bodyweight)
4
8 reps
RPE 8
5B
Push Up
1
20 reps
RPE 7
6
Farmer's Walk (Weighted)
4
40 reps
RPE 8
7
Calf Raise (Machine)
1
20-30 reps
-
8
Abs Crunch (Machine)
3
18 reps
RPE 8
9
Chest Fly (Machine)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4B
Dip (Weighted)
3
10 reps
RPE 8
5A
Pull-Up (Bodyweight)
4
8 reps
RPE 8
5B
Push Up
1
20 reps
RPE 7
6
Farmer's Walk (Weighted)
4
40 reps
RPE 8
7
Calf Raise (Machine)
1
20-30 reps
-
8
Abs Crunch (Machine)
3
18 reps
RPE 8
9
Chest Fly (Machine)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4B
Dip (Weighted)
3
10 reps
RPE 8
5A
Pull-Up (Bodyweight)
4
8 reps
RPE 8
5B
Push Up
1
20 reps
RPE 7
6
Farmer's Walk (Weighted)
4
40 reps
RPE 8
7
Calf Raise (Machine)
1
20-30 reps
-
8
Abs Crunch (Machine)
3
18 reps
RPE 8
9
Chest Fly (Machine)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4B
Dip (Weighted)
3
10 reps
RPE 8
5A
Pull-Up (Bodyweight)
4
8 reps
RPE 8
5B
Push Up
1
20 reps
RPE 7
6
Farmer's Walk (Weighted)
4
40 reps
RPE 8
7
Calf Raise (Machine)
1
20-30 reps
-
8
Abs Crunch (Machine)
3
18 reps
RPE 8
9
Chest Fly (Machine)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4B
Dip (Weighted)
3
10 reps
RPE 8
5A
Pull-Up (Bodyweight)
4
8 reps
RPE 8
5B
Push Up
1
20 reps
RPE 7
6
Farmer's Walk (Weighted)
4
40 reps
RPE 8
7
Calf Raise (Machine)
1
20-30 reps
-
8
Abs Crunch (Machine)
3
18 reps
RPE 8
9
Chest Fly (Machine)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4B
Dip (Weighted)
3
10 reps
RPE 8
5A
Pull-Up (Bodyweight)
4
8 reps
RPE 8
5B
Push Up
1
20 reps
RPE 7
6
Farmer's Walk (Weighted)
4
40 reps
RPE 8
7
Calf Raise (Machine)
1
20-30 reps
-
8
Abs Crunch (Machine)
3
18 reps
RPE 8
9
Chest Fly (Machine)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4B
Dip (Weighted)
3
10 reps
RPE 8
5A
Pull-Up (Bodyweight)
4
8 reps
RPE 8
5B
Push Up
1
20 reps
RPE 7
6
Farmer's Walk (Weighted)
4
40 reps
RPE 8
7
Calf Raise (Machine)
1
20-30 reps
-
8
Abs Crunch (Machine)
3
18 reps
RPE 8
9
Chest Fly (Machine)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4B
Dip (Weighted)
3
10 reps
RPE 8
5A
Pull-Up (Bodyweight)
4
8 reps
RPE 8
5B
Push Up
1
20 reps
RPE 7
6
Farmer's Walk (Weighted)
4
40 reps
RPE 8
7
Calf Raise (Machine)
1
20-30 reps
-
8
Abs Crunch (Machine)
3
18 reps
RPE 8
9
Chest Fly (Machine)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4B
Dip (Weighted)
3
10 reps
RPE 8
5A
Pull-Up (Bodyweight)
4
8 reps
RPE 8
5B
Push Up
1
20 reps
RPE 7
6
Farmer's Walk (Weighted)
4
40 reps
RPE 8
7
Calf Raise (Machine)
1
20-30 reps
-
8
Abs Crunch (Machine)
3
18 reps
RPE 8
9
Chest Fly (Machine)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4B
Dip (Weighted)
3
10 reps
RPE 8
5A
Pull-Up (Bodyweight)
4
8 reps
RPE 8
5B
Push Up
1
20 reps
RPE 7
6
Farmer's Walk (Weighted)
4
40 reps
RPE 8
7
Calf Raise (Machine)
1
20-30 reps
-
8
Abs Crunch (Machine)
3
18 reps
RPE 8
9
Chest Fly (Machine)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4B
Dip (Weighted)
3
10 reps
RPE 8
5A
Pull-Up (Bodyweight)
4
8 reps
RPE 8
5B
Push Up
1
20 reps
RPE 7
6
Farmer's Walk (Weighted)
4
40 reps
RPE 8
7
Calf Raise (Machine)
1
20-30 reps
-
8
Abs Crunch (Machine)
3
18 reps
RPE 8
9
Chest Fly (Machine)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4B
Dip (Weighted)
3
10 reps
RPE 8
5A
Pull-Up (Bodyweight)
4
8 reps
RPE 8
5B
Push Up
1
20 reps
RPE 7
6
Farmer's Walk (Weighted)
4
40 reps
RPE 8
7
Calf Raise (Machine)
1
20-30 reps
-
8
Abs Crunch (Machine)
3
18 reps
RPE 8
9
Chest Fly (Machine)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
3
5 reps
RPE 7
2
Pliometric Jump
3
8 reps
RPE 7
3
Clap Push Up
3
8 reps
RPE 7
4
Skater Hop
5
1 mins
-
5
Barbell Row
3
6 reps
RPE 7
6
Abs Crunch (Machine)
3
18 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
3
5 reps
RPE 7
2
Pliometric Jump
3
8 reps
RPE 7
3
Clap Push Up
3
8 reps
RPE 7
4
Skater Hop
5
1 mins
-
5
Barbell Row
3
6 reps
RPE 7
6
Abs Crunch (Machine)
3
18 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
3
5 reps
RPE 7
2
Pliometric Jump
3
8 reps
RPE 7
3
Clap Push Up
3
8 reps
RPE 7
4
Skater Hop
5
1 mins
-
5
Barbell Row
3
6 reps
RPE 7
6
Abs Crunch (Machine)
3
18 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
3
5 reps
RPE 7
2
Pliometric Jump
3
8 reps
RPE 7
3
Clap Push Up
3
8 reps
RPE 7
4
Skater Hop
5
1 mins
-
5
Barbell Row
3
6 reps
RPE 7
6
Abs Crunch (Machine)
3
18 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
3
5 reps
RPE 7
2
Pliometric Jump
3
8 reps
RPE 7
3
Clap Push Up
3
8 reps
RPE 7
4
Skater Hop
5
1 mins
-
5
Barbell Row
3
6 reps
RPE 7
6
Abs Crunch (Machine)
3
18 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
3
5 reps
RPE 7
2
Pliometric Jump
3
8 reps
RPE 7
3
Clap Push Up
3
8 reps
RPE 7
4
Skater Hop
5
1 mins
-
5
Barbell Row
3
6 reps
RPE 7
6
Abs Crunch (Machine)
3
18 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
3
5 reps
RPE 7
2
Pliometric Jump
3
8 reps
RPE 7
3
Clap Push Up
3
8 reps
RPE 7
4
Skater Hop
5
1 mins
-
5
Barbell Row
3
6 reps
RPE 7
6
Abs Crunch (Machine)
3
18 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
3
5 reps
RPE 7
2
Pliometric Jump
3
8 reps
RPE 7
3
Clap Push Up
3
8 reps
RPE 7
4
Skater Hop
5
1 mins
-
5
Barbell Row
3
6 reps
RPE 7
6
Abs Crunch (Machine)
3
18 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
3
5 reps
RPE 7
2
Pliometric Jump
3
8 reps
RPE 7
3
Clap Push Up
3
8 reps
RPE 7
4
Skater Hop
5
1 mins
-
5
Barbell Row
3
6 reps
RPE 7
6
Abs Crunch (Machine)
3
18 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
3
5 reps
RPE 7
2
Pliometric Jump
3
8 reps
RPE 7
3
Clap Push Up
3
8 reps
RPE 7
4
Skater Hop
5
1 mins
-
5
Barbell Row
3
6 reps
RPE 7
6
Abs Crunch (Machine)
3
18 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
3
5 reps
RPE 7
2
Pliometric Jump
3
8 reps
RPE 7
3
Clap Push Up
3
8 reps
RPE 7
4
Skater Hop
5
1 mins
-
5
Barbell Row
3
6 reps
RPE 7
6
Abs Crunch (Machine)
3
18 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
3
5 reps
RPE 7
2
Pliometric Jump
3
8 reps
RPE 7
3
Clap Push Up
3
8 reps
RPE 7
4
Skater Hop
5
1 mins
-
5
Barbell Row
3
6 reps
RPE 7
6
Abs Crunch (Machine)
3
18 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
@8
2
Deadlift (Barbell)
4 Sets
6 Reps
@8
3
Bench Press (Barbell)
4 Sets
6 Reps
@8
4
Leg Press (45 Degrees)
3 Sets
6 Reps
@8
5
Pull-Up (Weighted)
4 Sets
6-8 Reps
@8
6
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@8
7
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
8
Abs Crunch (Machine)
4 Sets
8 Reps
@8
9
Leg Extension
3 Sets
8 Reps
-
Day 2
1
Front Squat (Barbell)
4 Sets
8 Reps
@8
2
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
4A
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
4B
Dip (Weighted)
3 Sets
10 Reps
@8
5A
Pull-Up (Bodyweight)
4 Sets
8 Reps
@8
5B
Push Up
1 Set
20 Reps
@7
6
Farmer's Walk (Weighted)
4 Sets
40 Reps
@8
7
Calf Raise (Machine)
1 Set
20-30 Reps
-
8
Abs Crunch (Machine)
3 Sets
18 Reps
@8
9
Chest Fly (Machine)
4 Sets
8 Reps
@8
Day 3
1
Power Jerk
3 Sets
5 Reps
@7
2
Pliometric Jump
3 Sets
8 Reps
@7
3
Clap Push Up
3 Sets
8 Reps
@7
4
Skater Hop
5 Sets
1 mins
-
5
Barbell Row
3 Sets
6 Reps
@7
6
Abs Crunch (Machine)
3 Sets
18 Reps
@7