Program Description
This workout program is designed to become the best athlete possible while prioritizing explosiveness and power. Regardless of if you are an experienced athlete or if you are a beginner, this program will turn you into a beast on the field or court.
Program Overview
- LevelIntermediate, Novice, Advanced
- GoalAthletics, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout80 minutes
- CreatedMar 20, 2025 09:23
- Last EditedMay 20, 2025 06:27
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
2
5 reps
5 reps
3 reps
RPE 7
RPE 7.5
RPE 9
1B
Hang Clean
1
1
1
1
5 reps
4 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2A
Landmine Push Press
4
8 reps
RPE 7
2B
Landmine Oblique Twist
4
8 reps
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
3B
Barbell Row
3
8 reps
RPE 8
4A
Tricep Extension (Cable)
3
10 reps
RPE 9
4B
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
2
5 reps
5 reps
3 reps
RPE 7
RPE 7.5
RPE 9
1B
Hang Clean
1
1
1
1
5 reps
4 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2A
Landmine Push Press
4
8 reps
RPE 7
2B
Landmine Oblique Twist
4
8 reps
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
3B
Barbell Row
3
8 reps
RPE 8
4A
Tricep Extension (Cable)
3
10 reps
RPE 9
4B
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
2
5 reps
5 reps
3 reps
RPE 7
RPE 7.5
RPE 9
1B
Hang Clean
1
1
1
1
5 reps
4 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2A
Landmine Push Press
4
8 reps
RPE 7
2B
Landmine Oblique Twist
4
8 reps
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
3B
Barbell Row
3
8 reps
RPE 8
4A
Tricep Extension (Cable)
3
10 reps
RPE 9
4B
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
2
5 reps
5 reps
3 reps
RPE 7
RPE 7.5
RPE 9
1B
Hang Clean
1
1
1
1
5 reps
4 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2A
Landmine Push Press
4
8 reps
RPE 7
2B
Landmine Oblique Twist
4
8 reps
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
3B
Barbell Row
3
8 reps
RPE 8
4A
Tricep Extension (Cable)
3
10 reps
RPE 9
4B
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
2
5 reps
5 reps
3 reps
RPE 7
RPE 7.5
RPE 9
1B
Hang Clean
1
1
1
1
5 reps
4 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2A
Landmine Push Press
4
8 reps
RPE 7
2B
Landmine Oblique Twist
4
8 reps
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
3B
Barbell Row
3
8 reps
RPE 8
4A
Tricep Extension (Cable)
3
10 reps
RPE 9
4B
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
2
5 reps
5 reps
3 reps
RPE 7
RPE 7.5
RPE 9
1B
Hang Clean
1
1
1
1
5 reps
4 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2A
Landmine Push Press
4
8 reps
RPE 7
2B
Landmine Oblique Twist
4
8 reps
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
3B
Barbell Row
3
8 reps
RPE 8
4A
Tricep Extension (Cable)
3
10 reps
RPE 9
4B
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
2
5 reps
5 reps
3 reps
RPE 7
RPE 7.5
RPE 9
1B
Hang Clean
1
1
1
1
5 reps
4 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2A
Landmine Push Press
4
8 reps
RPE 7
2B
Landmine Oblique Twist
4
8 reps
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
3B
Barbell Row
3
8 reps
RPE 8
4A
Tricep Extension (Cable)
3
10 reps
RPE 9
4B
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
2
5 reps
5 reps
3 reps
RPE 7
RPE 7.5
RPE 9
1B
Hang Clean
1
1
1
1
5 reps
4 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2A
Landmine Push Press
4
8 reps
RPE 7
2B
Landmine Oblique Twist
4
8 reps
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
3B
Barbell Row
3
8 reps
RPE 8
4A
Tricep Extension (Cable)
3
10 reps
RPE 9
4B
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat Jumps
3
6 reps
RPE 9.5
1B
Depth Drop to Max Jump(On Box)
3
6 reps
RPE 9.5
1C
Split Squat Jump
3
16 reps
RPE 9.5
1D
RFE Jumps
3
8 reps
RPE 9
2A
Bench Press (Barbell)
2
2
5 reps
3 reps
RPE 9
RPE 9
2B
Power Clean
4
4 reps
RPE 8.5
3A
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
3B
Reverse Lunge (Dumbbell)
3
4 reps
RPE 10
4A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4B
Dip (Bodyweight)
3
8 reps
RPE 8
5A
Med Ball Slam
4
8 reps
RPE 7.5
5B
Med Ball Press Into Ground
4
8 reps
RPE 8.5
6
Chest Fly (Cable)
3
8 reps
RPE 9.5
7
Reverse Pec Deck
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat Jumps
3
6 reps
RPE 9.5
1B
Depth Drop to Max Jump(On Box)
3
6 reps
RPE 9.5
1C
Split Squat Jump
3
16 reps
RPE 9.5
1D
RFE Jumps
3
8 reps
RPE 9
2A
Bench Press (Barbell)
2
2
5 reps
3 reps
RPE 9
RPE 9
2B
Power Clean
4
4 reps
RPE 8.5
3A
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
3B
Reverse Lunge (Dumbbell)
3
4 reps
RPE 10
4A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4B
Dip (Bodyweight)
3
8 reps
RPE 8
5A
Med Ball Slam
4
8 reps
RPE 7.5
5B
Med Ball Press Into Ground
4
8 reps
RPE 8.5
6
Chest Fly (Cable)
3
8 reps
RPE 9.5
7A
Front Raise
3
8 reps
RPE 7.5
7B
Lateral Raise (Cable)
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat Jumps
3
6 reps
RPE 9.5
1B
Depth Drop to Max Jump(On Box)
3
6 reps
RPE 9.5
1C
Split Squat Jump
3
16 reps
RPE 9.5
1D
RFE Jumps
3
8 reps
RPE 9
2A
Bench Press (Barbell)
2
2
5 reps
3 reps
RPE 9
RPE 9
2B
Power Clean
4
4 reps
RPE 8.5
3A
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
3B
Reverse Lunge (Dumbbell)
3
4 reps
RPE 10
4A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4B
Dip (Bodyweight)
3
8 reps
RPE 8
5A
Med Ball Slam
4
8 reps
RPE 7.5
5B
Med Ball Press Into Ground
4
8 reps
RPE 8.5
6
Chest Fly (Cable)
3
8 reps
RPE 9.5
7A
Front Raise
3
8 reps
RPE 7.5
7B
Lateral Raise (Cable)
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat Jumps
3
6 reps
RPE 9.5
1B
Depth Drop to Max Jump(On Box)
3
6 reps
RPE 9.5
1C
Split Squat Jump
3
16 reps
RPE 9.5
1D
RFE Jumps
3
8 reps
RPE 9
2A
Bench Press (Barbell)
2
2
5 reps
3 reps
RPE 9
RPE 9
2B
Power Clean
4
4 reps
RPE 8.5
3A
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
3B
Reverse Lunge (Dumbbell)
3
4 reps
RPE 10
4A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4B
Dip (Bodyweight)
3
8 reps
RPE 8
5A
Med Ball Slam
4
8 reps
RPE 7.5
5B
Med Ball Press Into Ground
4
8 reps
RPE 8.5
6
Chest Fly (Cable)
3
8 reps
RPE 9.5
7A
Front Raise
3
8 reps
RPE 7.5
7B
Lateral Raise (Cable)
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat Jumps
3
6 reps
RPE 9.5
1B
Depth Drop to Max Jump(On Box)
3
6 reps
RPE 9.5
1C
Split Squat Jump
3
16 reps
RPE 9.5
1D
RFE Jumps
3
8 reps
RPE 9
2A
Bench Press (Barbell)
2
2
5 reps
3 reps
RPE 9
RPE 9
2B
Power Clean
4
4 reps
RPE 8.5
3A
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
3B
Reverse Lunge (Dumbbell)
3
4 reps
RPE 10
4A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4B
Dip (Bodyweight)
3
8 reps
RPE 8
5A
Med Ball Slam
4
8 reps
RPE 7.5
5B
Med Ball Press Into Ground
4
8 reps
RPE 8.5
6
Chest Fly (Cable)
3
8 reps
RPE 9.5
7A
Front Raise
3
8 reps
RPE 7.5
7B
Lateral Raise (Cable)
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat Jumps
3
6 reps
RPE 9.5
1B
Depth Drop to Max Jump(On Box)
3
6 reps
RPE 9.5
1C
Split Squat Jump
3
16 reps
RPE 9.5
1D
RFE Jumps
3
8 reps
RPE 9
2A
Bench Press (Barbell)
2
2
5 reps
3 reps
RPE 9
RPE 9
2B
Power Clean
4
4 reps
RPE 8.5
3A
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
3B
Reverse Lunge (Dumbbell)
3
4 reps
RPE 10
4A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4B
Dip (Bodyweight)
3
8 reps
RPE 8
5A
Med Ball Slam
4
8 reps
RPE 7.5
5B
Med Ball Press Into Ground
4
8 reps
RPE 8.5
6
Chest Fly (Cable)
3
8 reps
RPE 9.5
7A
Front Raise
3
8 reps
RPE 7.5
7B
Lateral Raise (Cable)
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat Jumps
3
6 reps
RPE 9.5
1B
Depth Drop to Max Jump(On Box)
3
6 reps
RPE 9.5
1C
Split Squat Jump
3
16 reps
RPE 9.5
1D
RFE Jumps
3
8 reps
RPE 9
2A
Bench Press (Barbell)
2
2
5 reps
3 reps
RPE 9
RPE 9
2B
Power Clean
4
4 reps
RPE 8.5
3A
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
3B
Reverse Lunge (Dumbbell)
3
4 reps
RPE 10
4A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4B
Dip (Bodyweight)
3
8 reps
RPE 8
5A
Med Ball Slam
4
8 reps
RPE 7.5
5B
Med Ball Press Into Ground
4
8 reps
RPE 8.5
6
Chest Fly (Cable)
3
8 reps
RPE 9.5
7A
Front Raise
3
8 reps
RPE 7.5
7B
Lateral Raise (Cable)
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat Jumps
3
6 reps
RPE 9.5
1B
Depth Drop to Max Jump(On Box)
3
6 reps
RPE 9.5
1C
Split Squat Jump
3
16 reps
RPE 9.5
1D
RFE Jumps
3
8 reps
RPE 9
2A
Bench Press (Barbell)
2
2
5 reps
3 reps
RPE 9
RPE 9
2B
Power Clean
4
4 reps
RPE 8.5
3A
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
3B
Reverse Lunge (Dumbbell)
3
4 reps
RPE 10
4A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4B
Dip (Bodyweight)
3
8 reps
RPE 8
5A
Med Ball Slam
4
8 reps
RPE 7.5
5B
Med Ball Press Into Ground
4
8 reps
RPE 8.5
6
Chest Fly (Cable)
3
8 reps
RPE 9.5
7A
Front Raise
3
8 reps
RPE 7.5
7B
Lateral Raise (Cable)
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Foam Roll
1
1 mins
-
1B
Banded Ankle Rolls
3
1
8 reps
-
-
1C
90 90s (Hip Mobility)
3
16 reps
-
1D
Bird Dog
4
1
8 reps
RPE 6.5
-
2A
Single Leg Drops
3
6 reps
RPE 6
2B
Weighted Squat Jumps
3
5 reps
RPE 9
2C
Weighted Pogos
3
10 reps
RPE 7.5
2D
Weighted Box Step ups(SL)
3
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Foam Roll
1
1 mins
-
1B
Banded Ankle Rolls
3
1
8 reps
-
-
1C
90 90s (Hip Mobility)
3
16 reps
-
1D
Bird Dog
4
1
8 reps
RPE 6.5
-
2A
Single Leg Drops
3
6 reps
RPE 6
2B
Weighted Squat Jumps
3
5 reps
RPE 9
2C
Weighted Pogos
3
10 reps
RPE 7.5
2D
Weighted Box Step ups(SL)
3
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Foam Roll
1
1 mins
-
1B
Banded Ankle Rolls
3
1
8 reps
-
-
1C
90 90s (Hip Mobility)
3
16 reps
-
1D
Bird Dog
4
1
8 reps
RPE 6.5
-
2A
Single Leg Drops
3
6 reps
RPE 6
2B
Weighted Squat Jumps
3
5 reps
RPE 9
2C
Weighted Pogos
3
10 reps
RPE 7.5
2D
Weighted Box Step ups(SL)
3
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Foam Roll
1
1 mins
-
1B
Banded Ankle Rolls
3
1
8 reps
-
-
1C
90 90s (Hip Mobility)
3
16 reps
-
1D
Bird Dog
4
1
8 reps
RPE 6.5
-
2A
Single Leg Drops
3
6 reps
RPE 6
2B
Weighted Squat Jumps
3
5 reps
RPE 9
2C
Weighted Pogos
3
10 reps
RPE 7.5
2D
Weighted Box Step ups(SL)
3
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Foam Roll
1
1 mins
-
1B
Banded Ankle Rolls
3
1
8 reps
-
-
1C
90 90s (Hip Mobility)
3
16 reps
-
1D
Bird Dog
4
1
8 reps
RPE 6.5
-
2A
Single Leg Drops
3
6 reps
RPE 6
2B
Weighted Squat Jumps
3
5 reps
RPE 9
2C
Weighted Pogos
3
10 reps
RPE 7.5
2D
Weighted Box Step ups(SL)
3
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Foam Roll
1
1 mins
-
1B
Banded Ankle Rolls
3
1
8 reps
-
-
1C
90 90s (Hip Mobility)
3
16 reps
-
1D
Bird Dog
4
1
8 reps
RPE 6.5
-
2A
Single Leg Drops
3
6 reps
RPE 6
2B
Weighted Squat Jumps
3
5 reps
RPE 9
2C
Weighted Pogos
3
10 reps
RPE 7.5
2D
Weighted Box Step ups(SL)
3
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Foam Roll
1
1 mins
-
1B
Banded Ankle Rolls
3
1
8 reps
-
-
1C
90 90s (Hip Mobility)
3
16 reps
-
1D
Bird Dog
4
1
8 reps
RPE 6.5
-
2A
Single Leg Drops
3
6 reps
RPE 6
2B
Weighted Squat Jumps
3
5 reps
RPE 9
2C
Weighted Pogos
3
10 reps
RPE 7.5
2D
Weighted Box Step ups(SL)
3
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Foam Roll
1
1 mins
-
1B
Banded Ankle Rolls
3
1
8 reps
-
-
1C
90 90s (Hip Mobility)
3
16 reps
-
1D
Bird Dog
4
1
8 reps
RPE 6.5
-
2A
Single Leg Drops
3
6 reps
RPE 6
2B
Weighted Squat Jumps
3
5 reps
RPE 9
2C
Weighted Pogos
3
10 reps
RPE 7.5
2D
Weighted Box Step ups(SL)
3
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
5 reps
RPE 8.5
1B
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
2A
Box Squat (Barbell)
4
5 reps
RPE 9
2B
Bulgarian Split Squat To RFE Jumps
4
8 reps
RPE 8.5
3A
Leg Extension
3
10 reps
RPE 9.5
3B
Lying Leg Curl
3
10 reps
RPE 9
4A
Kettlebell Swing
3
8 reps
RPE 8
4B
Kettlebell Clean and Press
3
6 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
5 reps
RPE 8.5
1B
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
2A
Box Squat (Barbell)
4
5 reps
RPE 9
2B
Bulgarian Split Squat To RFE Jumps
4
8 reps
RPE 8.5
3A
Leg Extension
3
10 reps
RPE 9.5
3B
Lying Leg Curl
3
10 reps
RPE 9
4A
Kettlebell Swing
3
8 reps
RPE 8
4B
Kettlebell Clean and Press
3
6 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
5 reps
RPE 8.5
1B
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
2A
Box Squat (Barbell)
4
5 reps
RPE 9
2B
Bulgarian Split Squat To RFE Jumps
4
8 reps
RPE 8.5
3A
Leg Extension
3
10 reps
RPE 9.5
3B
Lying Leg Curl
3
10 reps
RPE 9
4A
Kettlebell Swing
3
8 reps
RPE 8
4B
Kettlebell Clean and Press
3
6 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
5 reps
RPE 8.5
1B
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
2A
Box Squat (Barbell)
4
5 reps
RPE 9
2B
Bulgarian Split Squat To RFE Jumps
4
8 reps
RPE 8.5
3A
Leg Extension
3
10 reps
RPE 9.5
3B
Lying Leg Curl
3
10 reps
RPE 9
4A
Kettlebell Swing
3
8 reps
RPE 8
4B
Kettlebell Clean and Press
3
6 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
5 reps
RPE 8.5
1B
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
2A
Box Squat (Barbell)
4
5 reps
RPE 9
2B
Bulgarian Split Squat To RFE Jumps
4
8 reps
RPE 8.5
3A
Leg Extension
3
10 reps
RPE 9.5
3B
Lying Leg Curl
3
10 reps
RPE 9
4A
Kettlebell Swing
3
8 reps
RPE 8
4B
Kettlebell Clean and Press
3
6 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
5 reps
RPE 8.5
1B
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
2A
Box Squat (Barbell)
4
5 reps
RPE 9
2B
Bulgarian Split Squat To RFE Jumps
4
8 reps
RPE 8.5
3A
Leg Extension
3
10 reps
RPE 9.5
3B
Lying Leg Curl
3
10 reps
RPE 9
4A
Kettlebell Swing
3
8 reps
RPE 8
4B
Kettlebell Clean and Press
3
6 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
5 reps
RPE 8.5
1B
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
2A
Box Squat (Barbell)
4
5 reps
RPE 9
2B
Bulgarian Split Squat To RFE Jumps
4
8 reps
RPE 8.5
3A
Leg Extension
3
10 reps
RPE 9.5
3B
Lying Leg Curl
3
10 reps
RPE 9
4A
Kettlebell Swing
3
8 reps
RPE 8
4B
Kettlebell Clean and Press
3
6 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
5 reps
RPE 8.5
1B
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
2A
Box Squat (Barbell)
4
5 reps
RPE 9
2B
Bulgarian Split Squat To RFE Jumps
4
8 reps
RPE 8.5
3A
Leg Extension
3
10 reps
RPE 9.5
3B
Lying Leg Curl
3
10 reps
RPE 9
4A
Kettlebell Swing
3
8 reps
RPE 8
4B
Kettlebell Clean and Press
3
6 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Explosive Plyometric Push-up
3
5 reps
RPE 9
1B
Med Ball Press Into Ground
3
5 reps
RPE 8
2A
Bench Press (Dumbbell)
4
8 reps
RPE 9
2B
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3A
Alternating Dumbbell Curl
4
8 reps
RPE 9
3B
Wide Grip Pull-Up
3
8 reps
RPE 9
4
Front To Lateral Raises
3
8 reps
RPE 7.5
5A
Chin-Up (Bodyweight)
2
8 reps
RPE 8
5B
Kettlebell Clean and Press
3
8 reps
RPE 7
6A
One Arm Overhead Carry with March
3
10 reps
RPE 6.5
6B
Med Ball Slam
3
6 reps
RPE 8
7
Single Arm Farmers Carry
3
1 mins
RPE 6.5
8A
Side To Sides (abs)
3
30 reps
RPE 9
8B
Hanging Knee Raise
3
15 reps
RPE 9
9A
Lemon Squeezers
3
15 reps
RPE 9
9B
Bicycle Kicks
3
40 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Explosive Plyometric Push-up
3
5 reps
RPE 9
1B
Med Ball Press Into Ground
3
5 reps
RPE 8
2A
Bench Press (Dumbbell)
4
8 reps
RPE 9
2B
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3A
Alternating Dumbbell Curl
4
8 reps
RPE 9
3B
Wide Grip Pull-Up
3
8 reps
RPE 9
4
Front To Lateral Raises
3
8 reps
RPE 7.5
5A
Chin-Up (Bodyweight)
2
8 reps
RPE 8
5B
Kettlebell Clean and Press
3
8 reps
RPE 7
6A
One Arm Overhead Carry with March
3
10 reps
RPE 6.5
6B
Med Ball Slam
3
6 reps
RPE 8
7
Single Arm Farmers Carry
3
1 mins
RPE 6.5
8A
Side To Sides (abs)
3
30 reps
RPE 9
8B
Hanging Knee Raise
3
15 reps
RPE 9
9A
Lemon Squeezers
3
15 reps
RPE 9
9B
Bicycle Kicks
3
40 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Explosive Plyometric Push-up
3
5 reps
RPE 9
1B
Med Ball Press Into Ground
3
5 reps
RPE 8
2A
Bench Press (Dumbbell)
4
8 reps
RPE 9
2B
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3A
Alternating Dumbbell Curl
4
8 reps
RPE 9
3B
Wide Grip Pull-Up
3
8 reps
RPE 9
4
Front To Lateral Raises
3
8 reps
RPE 7.5
5A
Chin-Up (Bodyweight)
2
8 reps
RPE 8
5B
Kettlebell Clean and Press
3
8 reps
RPE 7
6A
One Arm Overhead Carry with March
3
10 reps
RPE 6.5
6B
Med Ball Slam
3
6 reps
RPE 8
7
Single Arm Farmers Carry
3
1 mins
RPE 6.5
8A
Side To Sides (abs)
3
30 reps
RPE 9
8B
Hanging Knee Raise
3
15 reps
RPE 9
9A
Lemon Squeezers
3
15 reps
RPE 9
9B
Bicycle Kicks
3
40 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Explosive Plyometric Push-up
3
5 reps
RPE 9
1B
Med Ball Press Into Ground
3
5 reps
RPE 8
2A
Bench Press (Dumbbell)
4
8 reps
RPE 9
2B
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3A
Alternating Dumbbell Curl
4
8 reps
RPE 9
3B
Wide Grip Pull-Up
3
8 reps
RPE 9
4
Front To Lateral Raises
3
8 reps
RPE 7.5
5A
Chin-Up (Bodyweight)
2
8 reps
RPE 8
5B
Kettlebell Clean and Press
3
8 reps
RPE 7
6A
One Arm Overhead Carry with March
3
10 reps
RPE 6.5
6B
Med Ball Slam
3
6 reps
RPE 8
7
Single Arm Farmers Carry
3
1 mins
RPE 6.5
8A
Side To Sides (abs)
3
30 reps
RPE 9
8B
Hanging Knee Raise
3
15 reps
RPE 9
9A
Lemon Squeezers
3
15 reps
RPE 9
9B
Bicycle Kicks
3
40 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Explosive Plyometric Push-up
3
5 reps
RPE 9
1B
Med Ball Press Into Ground
3
5 reps
RPE 8
2A
Bench Press (Dumbbell)
4
8 reps
RPE 9
2B
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3A
Alternating Dumbbell Curl
4
8 reps
RPE 9
3B
Wide Grip Pull-Up
3
8 reps
RPE 9
4
Front To Lateral Raises
3
8 reps
RPE 7.5
5A
Chin-Up (Bodyweight)
2
8 reps
RPE 8
5B
Kettlebell Clean and Press
3
8 reps
RPE 7
6A
One Arm Overhead Carry with March
3
10 reps
RPE 6.5
6B
Med Ball Slam
3
6 reps
RPE 8
7
Single Arm Farmers Carry
3
1 mins
RPE 6.5
8A
Side To Sides (abs)
3
30 reps
RPE 9
8B
Hanging Knee Raise
3
15 reps
RPE 9
9A
Lemon Squeezers
3
15 reps
RPE 9
9B
Bicycle Kicks
3
40 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Explosive Plyometric Push-up
3
5 reps
RPE 9
1B
Med Ball Press Into Ground
3
5 reps
RPE 8
2A
Bench Press (Dumbbell)
4
8 reps
RPE 9
2B
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3A
Alternating Dumbbell Curl
4
8 reps
RPE 9
3B
Wide Grip Pull-Up
3
8 reps
RPE 9
4
Front To Lateral Raises
3
8 reps
RPE 7.5
5A
Chin-Up (Bodyweight)
2
8 reps
RPE 8
5B
Kettlebell Clean and Press
3
8 reps
RPE 7
6A
One Arm Overhead Carry with March
3
10 reps
RPE 6.5
6B
Med Ball Slam
3
6 reps
RPE 8
7
Single Arm Farmers Carry
3
1 mins
RPE 6.5
8A
Side To Sides (abs)
3
30 reps
RPE 9
8B
Hanging Knee Raise
3
15 reps
RPE 9
9A
Lemon Squeezers
3
15 reps
RPE 9
9B
Bicycle Kicks
3
40 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Explosive Plyometric Push-up
3
5 reps
RPE 9
1B
Med Ball Press Into Ground
3
5 reps
RPE 8
2A
Bench Press (Dumbbell)
4
8 reps
RPE 9
2B
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3A
Alternating Dumbbell Curl
4
8 reps
RPE 9
3B
Wide Grip Pull-Up
3
8 reps
RPE 9
4
Front To Lateral Raises
3
8 reps
RPE 7.5
5A
Chin-Up (Bodyweight)
2
8 reps
RPE 8
5B
Kettlebell Clean and Press
3
8 reps
RPE 7
6A
One Arm Overhead Carry with March
3
10 reps
RPE 6.5
6B
Med Ball Slam
3
6 reps
RPE 8
7
Single Arm Farmers Carry
3
1 mins
RPE 6.5
8A
Side To Sides (abs)
3
30 reps
RPE 9
8B
Hanging Knee Raise
3
15 reps
RPE 9
9A
Lemon Squeezers
3
15 reps
RPE 9
9B
Bicycle Kicks
3
40 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Explosive Plyometric Push-up
3
5 reps
RPE 9
1B
Med Ball Press Into Ground
3
5 reps
RPE 8
2A
Bench Press (Dumbbell)
4
8 reps
RPE 9
2B
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3A
Alternating Dumbbell Curl
4
8 reps
RPE 9
3B
Wide Grip Pull-Up
3
8 reps
RPE 9
4
Front To Lateral Raises
3
8 reps
RPE 7.5
5A
Chin-Up (Bodyweight)
2
8 reps
RPE 8
5B
Kettlebell Clean and Press
3
8 reps
RPE 7
6A
One Arm Overhead Carry with March
3
10 reps
RPE 6.5
6B
Med Ball Slam
3
6 reps
RPE 8
7
Single Arm Farmers Carry
3
1 mins
RPE 6.5
8A
Side To Sides (abs)
3
30 reps
RPE 9
8B
Hanging Knee Raise
3
15 reps
RPE 9
9A
Lemon Squeezers
3
15 reps
RPE 9
9B
Bicycle Kicks
3
40 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lateral Hurdle Jumps
3
8 reps
RPE 7.5
1B
Single Leg Lateral Hurdle Jumps
3
8 reps
RPE 6
2A
Max Lateral Jumps With Medicine Ball
2
5 reps
RPE 9
2B
Continuous Lateral Bounds
2
5 reps
RPE 9
3A
Hurdle Shuffle
2
5 reps
RPE 9
3B
Single Leg Lateral Hops To Sprint
2
1 reps
RPE 9
4A
Single Leg Depth Drops
2
5 reps
RPE 6
4B
Shuffle To Sprint
2
1 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lateral Hurdle Jumps
3
8 reps
RPE 7.5
1B
Single Leg Lateral Hurdle Jumps
3
8 reps
RPE 6
2A
Max Lateral Jumps With Medicine Ball
2
5 reps
RPE 9
2B
Continuous Lateral Bounds
2
5 reps
RPE 9
3A
Hurdle Shuffle
2
5 reps
RPE 9
3B
Single Leg Lateral Hops To Sprint
2
1 reps
RPE 9
4A
Single Leg Depth Drops
2
5 reps
RPE 6
4B
Shuffle To Sprint
2
1 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lateral Hurdle Jumps
3
8 reps
RPE 7.5
1B
Single Leg Lateral Hurdle Jumps
3
8 reps
RPE 6
2A
Max Lateral Jumps With Medicine Ball
2
5 reps
RPE 9
2B
Continuous Lateral Bounds
2
5 reps
RPE 9
3A
Hurdle Shuffle
2
5 reps
RPE 9
3B
Single Leg Lateral Hops To Sprint
2
1 reps
RPE 9
4A
Single Leg Depth Drops
2
5 reps
RPE 6
4B
Shuffle To Sprint
2
1 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lateral Hurdle Jumps
3
8 reps
RPE 7.5
1B
Single Leg Lateral Hurdle Jumps
3
8 reps
RPE 6
2A
Max Lateral Jumps With Medicine Ball
2
5 reps
RPE 9
2B
Continuous Lateral Bounds
2
5 reps
RPE 9
3A
Hurdle Shuffle
2
5 reps
RPE 9
3B
Single Leg Lateral Hops To Sprint
2
1 reps
RPE 9
4A
Single Leg Depth Drops
2
5 reps
RPE 6
4B
Shuffle To Sprint
2
1 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lateral Hurdle Jumps
3
8 reps
RPE 7.5
1B
Single Leg Lateral Hurdle Jumps
3
8 reps
RPE 6
2A
Max Lateral Jumps With Medicine Ball
2
5 reps
RPE 9
2B
Continuous Lateral Bounds
2
5 reps
RPE 9
3A
Hurdle Shuffle
2
5 reps
RPE 9
3B
Single Leg Lateral Hops To Sprint
2
1 reps
RPE 9
4A
Single Leg Depth Drops
2
5 reps
RPE 6
4B
Shuffle To Sprint
2
1 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lateral Hurdle Jumps
3
8 reps
RPE 7.5
1B
Single Leg Lateral Hurdle Jumps
3
8 reps
RPE 6
2A
Max Lateral Jumps With Medicine Ball
2
5 reps
RPE 9
2B
Continuous Lateral Bounds
2
5 reps
RPE 9
3A
Hurdle Shuffle
2
5 reps
RPE 9
3B
Single Leg Lateral Hops To Sprint
2
1 reps
RPE 9
4A
Single Leg Depth Drops
2
5 reps
RPE 6
4B
Shuffle To Sprint
2
1 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lateral Hurdle Jumps
3
8 reps
RPE 7.5
1B
Single Leg Lateral Hurdle Jumps
3
8 reps
RPE 6
2A
Max Lateral Jumps With Medicine Ball
2
5 reps
RPE 9
2B
Continuous Lateral Bounds
2
5 reps
RPE 9
3A
Hurdle Shuffle
2
5 reps
RPE 9
3B
Single Leg Lateral Hops To Sprint
2
1 reps
RPE 9
4A
Single Leg Depth Drops
2
5 reps
RPE 6
4B
Shuffle To Sprint
2
1 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lateral Hurdle Jumps
3
8 reps
RPE 7.5
1B
Single Leg Lateral Hurdle Jumps
3
8 reps
RPE 6
2A
Max Lateral Jumps With Medicine Ball
2
5 reps
RPE 9
2B
Continuous Lateral Bounds
2
5 reps
RPE 9
3A
Hurdle Shuffle
2
5 reps
RPE 9
3B
Single Leg Lateral Hops To Sprint
2
1 reps
RPE 9
4A
Single Leg Depth Drops
2
5 reps
RPE 6
4B
Shuffle To Sprint
2
1 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Behind Back Barbell Shrug
3
12 reps
RPE 8
1B
Dumbbell Row
3
8 reps
RPE 9
2A
Bench Press (Close Grip)
1
2
1
8 reps
5 reps
3 reps
RPE 8
RPE 8.5
RPE 9.5
2B
Chest Supported Row (Machine)
3
8 reps
RPE 9
3A
Front/lateral Chest Supported Delt Raises
3
8 reps
RPE 8
3B
Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
4
Hack Squat
3
8 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Behind Back Barbell Shrug
3
12 reps
RPE 8
1B
Dumbbell Row
3
8 reps
RPE 9
2A
Bench Press (Close Grip)
1
2
1
8 reps
5 reps
3 reps
RPE 8
RPE 8.5
RPE 9.5
2B
Chest Supported Row (Machine)
3
8 reps
RPE 9
3A
Front/lateral Chest Supported Delt Raises
3
8 reps
RPE 8
3B
Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
4
Hack Squat
3
8 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Behind Back Barbell Shrug
3
12 reps
RPE 8
1B
Dumbbell Row
3
8 reps
RPE 9
2A
Bench Press (Close Grip)
1
2
1
8 reps
5 reps
3 reps
RPE 8
RPE 8.5
RPE 9.5
2B
Chest Supported Row (Machine)
3
8 reps
RPE 9
3A
Front/lateral Chest Supported Delt Raises
3
8 reps
RPE 8
3B
Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
4
Hack Squat
3
8 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Behind Back Barbell Shrug
3
12 reps
RPE 8
1B
Dumbbell Row
3
8 reps
RPE 9
2A
Bench Press (Close Grip)
1
2
1
8 reps
5 reps
3 reps
RPE 8
RPE 8.5
RPE 9.5
2B
Chest Supported Row (Machine)
3
8 reps
RPE 9
3A
Front/lateral Chest Supported Delt Raises
3
8 reps
RPE 8
3B
Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
4
Hack Squat
3
8 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Behind Back Barbell Shrug
3
12 reps
RPE 8
1B
Dumbbell Row
3
8 reps
RPE 9
2A
Bench Press (Close Grip)
1
2
1
8 reps
5 reps
3 reps
RPE 8
RPE 8.5
RPE 9.5
2B
Chest Supported Row (Machine)
3
8 reps
RPE 9
3A
Front/lateral Chest Supported Delt Raises
3
8 reps
RPE 8
3B
Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
4
Hack Squat
3
8 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Behind Back Barbell Shrug
3
12 reps
RPE 8
1B
Dumbbell Row
3
8 reps
RPE 9
2A
Bench Press (Close Grip)
1
2
1
8 reps
5 reps
3 reps
RPE 8
RPE 8.5
RPE 9.5
2B
Chest Supported Row (Machine)
3
8 reps
RPE 9
3A
Front/lateral Chest Supported Delt Raises
3
8 reps
RPE 8
3B
Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
4
Hack Squat
3
8 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Behind Back Barbell Shrug
3
12 reps
RPE 8
1B
Dumbbell Row
3
8 reps
RPE 9
2A
Bench Press (Close Grip)
1
2
1
8 reps
5 reps
3 reps
RPE 8
RPE 8.5
RPE 9.5
2B
Chest Supported Row (Machine)
3
8 reps
RPE 9
3A
Front/lateral Chest Supported Delt Raises
3
8 reps
RPE 8
3B
Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
4
Hack Squat
3
8 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Behind Back Barbell Shrug
3
12 reps
RPE 8
1B
Dumbbell Row
3
8 reps
RPE 9
2A
Bench Press (Close Grip)
1
2
1
8 reps
5 reps
3 reps
RPE 8
RPE 8.5
RPE 9.5
2B
Chest Supported Row (Machine)
3
8 reps
RPE 9
3A
Front/lateral Chest Supported Delt Raises
3
8 reps
RPE 8
3B
Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
4
Hack Squat
3
8 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1A
Squat (Barbell)1 Set
1 Set
2 Sets
5 Reps
5 Reps
3 Reps
@7
@7.5
@9
1B
Hang Clean1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
3 Reps
@7
@8
@8.5
@9
2A
Landmine Push Press4 Sets
8 Reps
@7
2B
Landmine Oblique Twist4 Sets
8 Reps
@6
3A
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
@9
3B
Barbell Row3 Sets
8 Reps
@8
4A
Tricep Extension (Cable)3 Sets
10 Reps
@9
4B
Bicep Curl (Dumbbell)3 Sets
8 Reps
@9
Day 3
1A
Foam Roll1 Set
1 mins
-
1B
Banded Ankle Rolls3 Sets
1 Set
8 Reps
-
-
1C
90 90s (Hip Mobility)3 Sets
16 Reps
-
1D
Bird Dog4 Sets
1 Set
8 Reps
@6.5
-
2A
Single Leg Drops3 Sets
6 Reps
@6
2B
Weighted Squat Jumps3 Sets
5 Reps
@9
2C
Weighted Pogos3 Sets
10 Reps
@7.5
2D
Weighted Box Step ups(SL)3 Sets
6 Reps
@9
Day 4
1A
Trap Bar Deadlift4 Sets
5 Reps
@8.5
1B
Romanian Deadlift (Barbell)3 Sets
6 Reps
@9
2A
Box Squat (Barbell)4 Sets
5 Reps
@9
2B
Bulgarian Split Squat To RFE Jumps4 Sets
8 Reps
@8.5
3A
Leg Extension3 Sets
10 Reps
@9.5
3B
Lying Leg Curl3 Sets
10 Reps
@9
4A
Kettlebell Swing3 Sets
8 Reps
@8
4B
Kettlebell Clean and Press3 Sets
6 Reps
@8.5
Day 5
1A
Explosive Plyometric Push-up3 Sets
5 Reps
@9
1B
Med Ball Press Into Ground3 Sets
5 Reps
@8
2A
Bench Press (Dumbbell)4 Sets
8 Reps
@9
2B
Pull-Up (Bodyweight)3 Sets
8 Reps
@9
3A
Alternating Dumbbell Curl4 Sets
8 Reps
@9
3B
Wide Grip Pull-Up3 Sets
8 Reps
@9
4
Front To Lateral Raises3 Sets
8 Reps
@7.5
5A
Chin-Up (Bodyweight)2 Sets
8 Reps
@8
5B
Kettlebell Clean and Press3 Sets
8 Reps
@7
6A
One Arm Overhead Carry with March3 Sets
10 Reps
@6.5
6B
Med Ball Slam3 Sets
6 Reps
@8
7
Single Arm Farmers Carry3 Sets
1 mins
@6.5
8A
Side To Sides (abs)3 Sets
30 Reps
@9
8B
Hanging Knee Raise3 Sets
15 Reps
@9
9A
Lemon Squeezers3 Sets
15 Reps
@9
9B
Bicycle Kicks3 Sets
40 Reps
@10
Day 6
1A
Lateral Hurdle Jumps3 Sets
8 Reps
@7.5
1B
Single Leg Lateral Hurdle Jumps3 Sets
8 Reps
@6
2A
Max Lateral Jumps With Medicine Ball2 Sets
5 Reps
@9
2B
Continuous Lateral Bounds2 Sets
5 Reps
@9
3A
Hurdle Shuffle2 Sets
5 Reps
@9
3B
Single Leg Lateral Hops To Sprint2 Sets
1 Reps
@9
4A
Single Leg Depth Drops2 Sets
5 Reps
@6
4B
Shuffle To Sprint2 Sets
1 Reps
@9
Day 7
1A
Behind Back Barbell Shrug3 Sets
12 Reps
@8
1B
Dumbbell Row3 Sets
8 Reps
@9
2A
Bench Press (Close Grip)1 Set
2 Sets
1 Set
8 Reps
5 Reps
3 Reps
@8
@8.5
@9.5
2B
Chest Supported Row (Machine)3 Sets
8 Reps
@9
3A
Front/lateral Chest Supported Delt Raises3 Sets
8 Reps
@8
3B
Overhead Press (Dumbbell)3 Sets
8 Reps
@7.5
4
Hack Squat3 Sets
8 Reps
@9
Day 2
1A
Box Squat Jumps3 Sets
6 Reps
@9.5
1B
Depth Drop to Max Jump(On Box)3 Sets
6 Reps
@9.5
1C
Split Squat Jump3 Sets
16 Reps
@9.5
1D
RFE Jumps3 Sets
8 Reps
@9
2A
Bench Press (Barbell)2 Sets
2 Sets
5 Reps
3 Reps
@9
@9
2B
Power Clean4 Sets
4 Reps
@8.5
3A
Seated Shoulder Press (Dumbbell)3 Sets
8 Reps
@8.5
3B
Reverse Lunge (Dumbbell)3 Sets
4 Reps
@10
4A
Incline Bench Press (Dumbbell)3 Sets
8 Reps
@9
4B
Dip (Bodyweight)3 Sets
8 Reps
@8
5A
Med Ball Slam4 Sets
8 Reps
@7.5
5B
Med Ball Press Into Ground4 Sets
8 Reps
@8.5
6
Chest Fly (Cable)3 Sets
8 Reps
@9.5
7
Reverse Pec Deck3 Sets
10 Reps
@9