logo
BoostcampPNG

True Athletes Strength + Conditioning

by Ryan C.

Program Description

To Develop Strength To Develop Power To Develop Endurance To Develop Muscle Periodization to become the all round athlete

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Powerlifting, Olympic Weightlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 28, 2026 09:35
  • Last Edited
    Mar 01, 2026 12:34
Muscle Engagement
Front
Back
MuscleSet
Abs
19.1%
Upper Back
9%
Quadriceps
8.1%
Glutes
7.8%
Triceps
7.2%
Front Delts
6.4%
Hamstrings
6.3%
Forearms
5.7%
Biceps
5.2%
Lats
4.8%
Lower Back
4.4%
Middle Delts
4.2%
Chest
2.8%
Neck
2.8%
Rear Delts
1.9%
Other
1.4%
Adductors
1.2%
Full-Body
0.9%
Calves
0.3%
Cardio
0.2%
Olympic
0.2%
Abductors
0.1%
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
5 reps
-
-
2
Lat Pulldown
1
3
10 reps
5 reps
-
-
3
Lunge (Barbell)
1
3
10 reps
5 reps
-
-
4
Trap Bar Deadlift
1
3
10 reps
5 reps
-
-
5A
Wood Chop
5
5 reps
-
5B
Suitcase Carry
5
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
10 reps
5 reps
-
-
2
Underhand Lat Pulldown
1
3
10 reps
5 reps
-
-
3
Bulgarian Split Squat (Barbell)
1
3
10 reps
5 reps
-
-
4
Single Leg Romanian Deadlift
1
3
10 reps
5 reps
-
-
5A
Lateral Med Ball Slam
5
5 reps
-
5B
Farmer's Walk (Weighted)
5
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
5 reps
-
-
2
Lat Pulldown
1
3
10 reps
5 reps
-
-
3
Lunge (Barbell)
1
3
10 reps
5 reps
-
-
4
Trap Bar Deadlift
1
3
10 reps
5 reps
-
-
5A
Wood Chop
5
5 reps
-
5B
Suitcase Carry
5
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
10 reps
5 reps
-
-
2
Underhand Lat Pulldown
1
3
10 reps
5 reps
-
-
3
Bulgarian Split Squat (Barbell)
1
3
10 reps
5 reps
-
-
4
Single Leg Romanian Deadlift
1
3
10 reps
5 reps
-
-
5A
Lateral Med Ball Slam
5
5 reps
-
5B
Farmer's Walk (Weighted)
5
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Clap Push Up
5
5 reps
-
1B
Pull-Up (Bodyweight)
5
5 reps
-
2A
Jump Switch Lunge
5
5 reps
-
2B
Kettlebell Swing
5
5 reps
-
3A
Wood Chop
5
5 reps
-
3B
Farmer's Walk (Weighted)
5
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lying Chest Pass Med Ball Throw
5
5 reps
-
1B
Chin-Up (Bodyweight)
5
5 reps
-
2A
Lateral Jump
5
5 reps
-
2B
High Pull
5
5 reps
-
3A
Lateral Med Ball Slam
5
5 reps
-
3B
Farmer's Walk (Weighted)
5
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Clap Push Up
5
5 reps
-
1B
Pull-Up (Bodyweight)
5
5 reps
-
2A
Lateral Box Jump
5
5 reps
-
2B
Kettlebell Swing
5
5 reps
-
3A
Wood Chop
5
5 reps
-
3B
Farmer's Walk (Weighted)
5
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lying Chest Pass Med Ball Throw
5
5 reps
-
1B
Chin-Up (Bodyweight)
5
5 reps
-
2A
Jump Switch Lunge
5
5 reps
-
2B
High Pull
5
5 reps
-
3A
Lateral Med Ball Slam
5
5 reps
-
3B
Farmer's Walk (Weighted)
5
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
20 reps
-
1B
Pull-Up (Bodyweight)
3
12 reps
-
1C
Lunge (Dumbbell)
3
15 reps
-
1D
Romanian Deadlift (Dumbbell)
3
20 reps
-
2A
Wood Chop
5
5 reps
-
2B
Farmer's Walk (Weighted)
5
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
20 reps
-
1B
Chin-Up (Bodyweight)
3
12 reps
-
1C
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
1D
Single Leg Romanian Deadlift
3
15 reps
-
2A
Lateral Med Ball Slam
5
5 reps
-
2B
Farmer's Walk (Weighted)
5
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
20 reps
-
1B
Pull-Up (Bodyweight)
3
12 reps
-
1C
Lunge (Dumbbell)
3
20 reps
-
1D
Romanian Deadlift (Dumbbell)
3
20 reps
-
2A
Wood Chop
5
5 reps
-
2B
Farmer's Walk (Weighted)
5
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
3
20 reps
-
1B
Chin-Up (Bodyweight)
3
12 reps
-
1C
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
1D
Single Leg Romanian Deadlift
3
15 reps
-
2A
Lateral Med Ball Slam
5
5 reps
-
2B
Farmer's Walk (Weighted)
5
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Abs Crunch (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Pec Deck (Machine)
3
10 reps
-
3
Overhead Tricep Extension (Cable)
3
10 reps
-
4
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Face Pull
3
10 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Abs Crunch (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Abs Crunch (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
1
10 reps
20 reps
-
-
1B
Lateral Raise (Cable)
2
1
10 reps
20 reps
-
-
1C
Tricep Rope Push Down (Cable)
2
1
10 reps
20 reps
-
-
2A
Abs Crunch (Weighted)
3
10 reps
-
2B
Russian Twist (Dumbbell)
3
10 reps
-
2C
Leg Raise (Captain's Chair)
3
10 reps
-
2D
Back Extension (Weighted)
3
10 reps
-
2E
Neck Curl
3
10 reps
-
3
Assault Bike
8
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
1
10 reps
20 reps
-
-
1B
Lateral Raise (Cable)
2
1
10 reps
20 reps
-
-
1C
Tricep Rope Push Down (Cable)
2
1
10 reps
20 reps
-
-
2A
Abs Crunch (Weighted)
3
10 reps
-
2B
Hanging Oblique Knee Raise
3
10 reps
-
2C
Leg Raise (Captain's Chair)
3
10 reps
-
2D
Back Extension (Weighted)
3
10 reps
-
2E
Neck Curl
3
10 reps
-
3
Cycling
1
25 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
1
10 reps
20 reps
-
-
1B
Lateral Raise (Cable)
2
1
10 reps
20 reps
-
-
1C
Tricep Rope Push Down (Cable)
2
1
10 reps
20 reps
-
-
2A
Abs Crunch (Weighted)
3
10 reps
-
2B
Russian Twist (Dumbbell)
3
10 reps
-
2C
Leg Raise (Captain's Chair)
3
10 reps
-
2D
Back Extension (Weighted)
3
10 reps
-
2E
Neck Curl
3
10 reps
-
3
Sprint
5
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
1
10 reps
20 reps
-
-
1B
Lateral Raise (Cable)
2
1
10 reps
20 reps
-
-
1C
Tricep Rope Push Down (Cable)
2
1
10 reps
20 reps
-
-
2A
Abs Crunch (Weighted)
3
10 reps
-
2B
Hanging Oblique Knee Raise
3
10 reps
-
2C
Leg Raise (Captain's Chair)
3
10 reps
-
2D
Back Extension (Weighted)
3
10 reps
-
2E
Neck Curl
3
10 reps
-
3
Treadmill
1
25 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
1
10 reps
20 reps
-
-
1B
Lateral Raise (Cable)
2
1
10 reps
20 reps
-
-
1C
Tricep Rope Push Down (Cable)
2
1
10 reps
20 reps
-
-
2A
Abs Crunch (Weighted)
3
10 reps
-
2B
Russian Twist (Dumbbell)
3
10 reps
-
2C
Leg Raise (Captain's Chair)
3
10 reps
-
2D
Back Extension (Weighted)
3
10 reps
-
2E
Neck Curl
3
10 reps
-
3
Assault Bike
8
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
1
10 reps
20 reps
-
-
1B
Lateral Raise (Cable)
2
1
10 reps
20 reps
-
-
1C
Tricep Rope Push Down (Cable)
2
1
10 reps
20 reps
-
-
2A
Abs Crunch (Weighted)
3
10 reps
-
2B
Hanging Oblique Knee Raise
3
10 reps
-
2C
Leg Raise (Captain's Chair)
3
10 reps
-
2D
Back Extension (Weighted)
3
10 reps
-
2E
Neck Curl
3
10 reps
-
3
Cycling
1
25 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
1
10 reps
20 reps
-
-
1B
Lateral Raise (Cable)
2
1
10 reps
20 reps
-
-
1C
Tricep Rope Push Down (Cable)
2
1
10 reps
20 reps
-
-
2A
Abs Crunch (Weighted)
3
10 reps
-
2B
Russian Twist (Dumbbell)
3
10 reps
-
2C
Leg Raise (Captain's Chair)
3
10 reps
-
2D
Back Extension (Weighted)
3
10 reps
-
2E
Neck Curl
3
10 reps
-
3
Sprint
5
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
1
10 reps
20 reps
-
-
1B
Lateral Raise (Cable)
2
1
10 reps
20 reps
-
-
1C
Tricep Rope Push Down (Cable)
2
1
10 reps
20 reps
-
-
2A
Abs Crunch (Weighted)
3
10 reps
-
2B
Hanging Oblique Knee Raise
3
10 reps
-
2C
Leg Raise (Captain's Chair)
3
10 reps
-
2D
Back Extension (Weighted)
3
10 reps
-
2E
Neck Curl
3
10 reps
-
3
Treadmill
1
25 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
1
10 reps
20 reps
-
-
1B
Lateral Raise (Cable)
2
1
10 reps
20 reps
-
-
1C
Tricep Rope Push Down (Cable)
2
1
10 reps
20 reps
-
-
2A
Abs Crunch (Weighted)
3
10 reps
-
2B
Russian Twist (Dumbbell)
3
10 reps
-
2C
Leg Raise (Captain's Chair)
3
10 reps
-
2D
Back Extension (Weighted)
3
10 reps
-
2E
Neck Curl
3
10 reps
-
3
Assault Bike
8
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
1
10 reps
20 reps
-
-
1B
Lateral Raise (Cable)
2
1
10 reps
20 reps
-
-
1C
Tricep Rope Push Down (Cable)
2
1
10 reps
20 reps
-
-
2A
Abs Crunch (Weighted)
3
10 reps
-
2B
Hanging Oblique Knee Raise
3
10 reps
-
2C
Leg Raise (Captain's Chair)
3
10 reps
-
2D
Back Extension (Weighted)
3
10 reps
-
2E
Neck Curl
3
10 reps
-
3
Cycling
1
25 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
1
10 reps
20 reps
-
-
1B
Lateral Raise (Cable)
2
1
10 reps
20 reps
-
-
1C
Tricep Rope Push Down (Cable)
2
1
10 reps
20 reps
-
-
2A
Abs Crunch (Weighted)
3
10 reps
-
2B
Russian Twist (Dumbbell)
3
10 reps
-
2C
Leg Raise (Captain's Chair)
3
10 reps
-
2D
Back Extension (Weighted)
3
10 reps
-
2E
Neck Curl
3
10 reps
-
3
Sprint
5
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
1
10 reps
20 reps
-
-
1B
Lateral Raise (Cable)
2
1
10 reps
20 reps
-
-
1C
Tricep Rope Push Down (Cable)
2
1
10 reps
20 reps
-
-
2A
Abs Crunch (Weighted)
3
10 reps
-
2B
Hanging Oblique Knee Raise
3
10 reps
-
2C
Leg Raise (Captain's Chair)
3
10 reps
-
2D
Back Extension (Weighted)
3
10 reps
-
2E
Neck Curl
3
10 reps
-
3
Treadmill
1
25 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Hammer Curl (Cable)
3
10 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Side Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Barbell Row
3
8 reps
-
4
Hanging Oblique Knee Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Hammer Curl (Cable)
3
10 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
10 reps
5 reps
-
-
2
Bent Over Row (Barbell)
1
3
10 reps
5 reps
-
-
3
Squat (Barbell)
1
3
10 reps
5 reps
-
-
4
Hip Thrust (Machine)
1
3
10 reps
5 reps
-
-
5A
Landmine Twist
5
5 reps
-
5B
Suitcase Carry
5
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
3
10 reps
5 reps
-
-
2
Single Arm Row (Dumbbell)
1
3
10 reps
5 reps
-
-
3
Zercher Squat (Barbell)
1
3
10 reps
5 reps
-
-
4
Single Leg Hip Thrust
1
3
10 reps
5 reps
-
-
5A
Landmine Twist
5
5 reps
-
5B
Suitcase Carry
5
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
10 reps
5 reps
-
-
2
Bent Over Row (Barbell)
1
3
10 reps
5 reps
-
-
3
Squat (Barbell)
1
3
10 reps
5 reps
-
-
4
Hip Thrust (Machine)
1
3
10 reps
5 reps
-
-
5A
Landmine Twist
5
5 reps
-
5B
Suitcase Carry
5
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
3
10 reps
5 reps
-
-
2
Single Arm Row (Dumbbell)
1
3
10 reps
5 reps
-
-
3
Zercher Squat (Barbell)
1
3
10 reps
5 reps
-
-
4
Single Leg Hip Thrust
1
3
10 reps
5 reps
-
-
5A
Landmine Twist
5
5 reps
-
5B
Suitcase Carry
5
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
5
5 reps
-
1B
Bent Over Row (Dumbbell)
5
5 reps
-
2A
Jump Squat
5
5 reps
-
2B
Med Ball Slam
5
5 reps
-
3A
Landmine Twist
5
5 reps
-
3B
Suitcase Carry
5
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Snatch (Kettlebell)
5
5 reps
-
1B
Inverted Row
5
5 reps
-
2A
Broad Jump
5
5 reps
-
2B
Landmine Clean And Press
5
5 reps
-
3A
Landmine Twist
5
5 reps
-
3B
Suitcase Carry
5
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
5
5 reps
-
1B
Bent Over Row (Dumbbell)
5
5 reps
-
2A
Box Jump
5
5 reps
-
2B
Med Ball Slam
5
5 reps
-
3A
Landmine Twist
5
5 reps
-
3B
Suitcase Carry
5
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Landmine Push Press
5
5 reps
-
1B
Inverted Row
5
5 reps
-
2A
Jump Squat
5
5 reps
-
2B
Landmine Clean And Press
5
5 reps
-
3A
Landmine Twist
5
5 reps
-
3B
Suitcase Carry
5
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
3
20 reps
-
1B
Bent Over Row (Dumbbell)
3
20 reps
-
1C
Squat (Barbell)
3
20 reps
-
1D
Hip Thrust (Machine)
3
20 reps
-
2A
Landmine Twist
5
5 reps
-
2B
Suitcase Carry
5
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
15 reps
-
1B
Single Arm Row (Dumbbell)
3
15 reps
-
1C
Zercher Squat (Barbell)
3
20 reps
-
1D
Single Leg Hip Thrust
3
15 reps
-
2A
Landmine Twist
5
5 reps
-
2B
Suitcase Carry
5
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
3
20 reps
-
1B
Inverted Row
3
20 reps
-
1C
Squat (Bodyweight)
3
30 reps
-
1D
Hip Thrust (Machine)
3
20 reps
-
2A
Landmine Twist
5
5 reps
-
2B
Suitcase Carry
5
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
15 reps
-
1B
Single Arm Row (Dumbbell)
3
15 reps
-
1C
Zercher Squat (Barbell)
3
20 reps
-
1D
Single Leg Hip Thrust
3
15 reps
-
2A
Landmine Twist
5
5 reps
-
2B
Suitcase Carry
5
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Trap Bar Deadlift
3
8 reps
-
3
Split Squat (Smith Machine)
3
10 reps
-
4
Leg Raise (Captain's Chair)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Single Leg Press
3
8 reps
-
4
Reverse Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Deadlift (Smith Machine)
3
8 reps
-
3
Lunge (Barbell)
3
8 reps
-
4
Leg Raise (Captain's Chair)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Trap Bar Deadlift
3
8 reps
-
3
Split Squat (Smith Machine)
3
10 reps
-
4
Leg Raise (Captain's Chair)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
2
1
10 reps
20 reps
-
-
1B
Face Pull
2
1
10 reps
20 reps
-
-
1C
Overhead Tricep Extension (Cable)
2
1
10 reps
20 reps
-
-
2A
Plank
3
1 mins
-
2B
Side Plank
3
1 mins
-
2C
Reverse Plank
3
1 mins
-
2D
Good Morning
3
10 reps
-
2E
Neck Extension
3
10 reps
-
3A
Sled Push
5
1 reps
-
3B
Sled Pull
5
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Pec Deck
2
1
10 reps
20 reps
-
-
1B
Hammer Curl (Cable)
2
1
10 reps
20 reps
-
-
1C
Overhead Tricep Extension (Cable)
2
1
10 reps
20 reps
-
-
2A
Plank
3
1 mins
-
2B
Side Plank
3
1 mins
-
2C
Reverse Plank
3
1 mins
-
2D
Good Morning
3
10 reps
-
2E
Neck Extension
3
10 reps
-
3
2km Row
1
25 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
2
1
10 reps
20 reps
-
-
1B
Face Pull
2
1
10 reps
20 reps
-
-
1C
Overhead Tricep Extension (Cable)
2
1
10 reps
20 reps
-
-
2A
Plank
3
1 mins
-
2B
Side Plank
3
1 mins
-
2C
Reverse Plank
3
1 mins
-
2D
Good Morning
3
10 reps
-
2E
Neck Extension
3
10 reps
-
3A
Sled Push
5
1 reps
-
3B
Sled Pull
5
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Pec Deck
2
1
10 reps
20 reps
-
-
1B
Hammer Curl (Cable)
2
1
10 reps
20 reps
-
-
1C
Overhead Tricep Extension (Cable)
2
1
10 reps
20 reps
-
-
2A
Plank
3
1 mins
-
2B
Side Plank
3
1 mins
-
2C
Reverse Plank
3
1 mins
-
2D
Good Morning
3
10 reps
-
2E
Neck Extension
3
10 reps
-
3
2km Row
1
25 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
2
1
10 reps
20 reps
-
-
1B
Face Pull
2
1
10 reps
20 reps
-
-
1C
Overhead Tricep Extension (Cable)
2
1
10 reps
20 reps
-
-
2A
Plank
3
1 mins
-
2B
Side Plank
3
1 mins
-
2C
Reverse Plank
3
1 mins
-
2D
Good Morning
3
10 reps
-
2E
Neck Extension
3
10 reps
-
3A
Sled Push
5
1 reps
-
3B
Sled Pull
5
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Pec Deck
2
1
10 reps
20 reps
-
-
1B
Hammer Curl (Cable)
2
1
10 reps
20 reps
-
-
1C
Overhead Tricep Extension (Cable)
2
1
10 reps
20 reps
-
-
2A
Plank
3
1 mins
-
2B
Side Plank
3
1 mins
-
2C
Reverse Plank
3
1 mins
-
2D
Good Morning
3
10 reps
-
2E
Neck Extension
3
10 reps
-
3
2km Row
1
25 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
2
1
10 reps
20 reps
-
-
1B
Face Pull
2
1
10 reps
20 reps
-
-
1C
Overhead Tricep Extension (Cable)
2
1
10 reps
20 reps
-
-
2A
Plank
3
1 mins
-
2B
Side Plank
3
1 mins
-
2C
Reverse Plank
3
1 mins
-
2D
Good Morning
3
10 reps
-
2E
Neck Extension
3
10 reps
-
3A
Sled Push
5
1 reps
-
3B
Sled Pull
5
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Pec Deck
2
1
10 reps
20 reps
-
-
1B
Hammer Curl (Cable)
2
1
10 reps
20 reps
-
-
1C
Overhead Tricep Extension (Cable)
2
1
10 reps
20 reps
-
-
2A
Plank
3
1 mins
-
2B
Side Plank
3
1 mins
-
2C
Reverse Plank
3
1 mins
-
2D
Good Morning
3
10 reps
-
2E
Neck Extension
3
10 reps
-
3
2km Row
1
25 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
2
1
10 reps
20 reps
-
-
1B
Face Pull
2
1
10 reps
20 reps
-
-
1C
Overhead Tricep Extension (Cable)
2
1
10 reps
20 reps
-
-
2A
Plank
3
1 mins
-
2B
Side Plank
3
1 mins
-
2C
Reverse Plank
3
1 mins
-
2D
Good Morning
3
10 reps
-
2E
Neck Extension
3
10 reps
-
3A
Sled Push
5
1 reps
-
3B
Sled Pull
5
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Pec Deck
2
1
10 reps
20 reps
-
-
1B
Hammer Curl (Cable)
2
1
10 reps
20 reps
-
-
1C
Overhead Tricep Extension (Cable)
2
1
10 reps
20 reps
-
-
2A
Plank
3
1 mins
-
2B
Side Plank
3
1 mins
-
2C
Reverse Plank
3
1 mins
-
2D
Good Morning
3
10 reps
-
2E
Neck Extension
3
10 reps
-
3
2km Row
1
25 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
2
1
10 reps
20 reps
-
-
1B
Face Pull
2
1
10 reps
20 reps
-
-
1C
Overhead Tricep Extension (Cable)
2
1
10 reps
20 reps
-
-
2A
Plank
3
1 mins
-
2B
Side Plank
3
1 mins
-
2C
Reverse Plank
3
1 mins
-
2D
Good Morning
3
10 reps
-
2E
Neck Extension
3
10 reps
-
3A
Sled Push
5
1 reps
-
3B
Sled Pull
5
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Pec Deck
2
1
10 reps
20 reps
-
-
1B
Hammer Curl (Cable)
2
1
10 reps
20 reps
-
-
1C
Overhead Tricep Extension (Cable)
2
1
10 reps
20 reps
-
-
2A
Plank
3
1 mins
-
2B
Side Plank
3
1 mins
-
2C
Reverse Plank
3
1 mins
-
2D
Good Morning
3
10 reps
-
2E
Neck Extension
3
10 reps
-
3
2km Row
1
25 mins
-
Week 1
1 / 16 Weeks
Day 2
1A
Bicep Curl (Cable)
2 Sets
1 Set
10 Reps
20 Reps
-
-
1B
Lateral Raise (Cable)
2 Sets
1 Set
10 Reps
20 Reps
-
-
1C
Tricep Rope Push Down (Cable)
2 Sets
1 Set
10 Reps
20 Reps
-
-
2A
Abs Crunch (Weighted)
3 Sets
10 Reps
-
2B
Russian Twist (Dumbbell)
3 Sets
10 Reps
-
2C
Leg Raise (Captain's Chair)
3 Sets
10 Reps
-
2D
Back Extension (Weighted)
3 Sets
10 Reps
-
2E
Neck Curl
3 Sets
10 Reps
-
3
Assault Bike
8 Sets
30 secs
-
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
10 Reps
5 Reps
-
-
2
Lat Pulldown
1 Set
3 Sets
10 Reps
5 Reps
-
-
3
Lunge (Barbell)
1 Set
3 Sets
10 Reps
5 Reps
-
-
4
Trap Bar Deadlift
1 Set
3 Sets
10 Reps
5 Reps
-
-
5A
Wood Chop
5 Sets
5 Reps
-
5B
Suitcase Carry
5 Sets
1 Reps
-
Day 3
1
Overhead Press (Barbell)
1 Set
3 Sets
10 Reps
5 Reps
-
-
2
Bent Over Row (Barbell)
1 Set
3 Sets
10 Reps
5 Reps
-
-
3
Squat (Barbell)
1 Set
3 Sets
10 Reps
5 Reps
-
-
4
Hip Thrust (Machine)
1 Set
3 Sets
10 Reps
5 Reps
-
-
5A
Landmine Twist
5 Sets
5 Reps
-
5B
Suitcase Carry
5 Sets
1 Reps
-
Day 4
1A
Hammer Curl (Cable)
2 Sets
1 Set
10 Reps
20 Reps
-
-
1B
Face Pull
2 Sets
1 Set
10 Reps
20 Reps
-
-
1C
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10 Reps
20 Reps
-
-
2A
Plank
3 Sets
1 mins
-
2B
Side Plank
3 Sets
1 mins
-
2C
Reverse Plank
3 Sets
1 mins
-
2D
Good Morning
3 Sets
10 Reps
-
2E
Neck Extension
3 Sets
10 Reps
-
3A
Sled Push
5 Sets
1 Reps
-
3B
Sled Pull
5 Sets
1 Reps
-