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Athletic strength & hypertrophy plan

by Delval D.

Program Description

This program is designed to build strength, enhance muscular hypertrophy, and improve endurance while maintaining optimal athletic performance. By integrating full-body strength training, targeted hypertrophy exercises, and endurance-based conditioning, this plan promotes a balance approach to fitness. It is ideal for individuals seeking to develop both power and stamina without compromising mobility and recovery. The structured progression ensures continuous adaptation, while mobility work and recovery sessions help prevent injuries and sustain long-term performance. Increase 2.5 - 5kg per week or alternatively, you can increase reps per week. Weekly Split Day 1: Strength, Hypertrophy & Plyometrics Day 2: Explosiveness & Endurance Day 3: Strength & Hypertrophy (Bodybuilding Style) Day 4: Speed, Agility & Functional Strength Day 5: Strength & Power Day 6-7: Rest or Active Recovery

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 26, 2025 05:57
  • Last Edited
    May 26, 2025 05:57
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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
Skater Hop
3
20 reps
RPE 8
2
Squat (Barbell)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Dip (Weighted)
3
8 reps
RPE 8
5
Pull-Up (Weighted)
4
6 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
3
20 reps
RPE 8
2
Squat (Barbell)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Dip (Weighted)
3
8 reps
RPE 8
5
Pull-Up (Weighted)
4
6 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
3
20 reps
RPE 8
2
Squat (Barbell)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Dip (Weighted)
3
8 reps
RPE 8
5
Pull-Up (Weighted)
4
6 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
3
20 reps
RPE 8
2
Squat (Barbell)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Dip (Weighted)
3
8 reps
RPE 8
5
Pull-Up (Weighted)
4
6 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
3
20 reps
RPE 8
2
Squat (Barbell)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Dip (Weighted)
3
8 reps
RPE 8
5
Pull-Up (Weighted)
4
6 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
3
20 reps
RPE 8
2
Squat (Barbell)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Dip (Weighted)
3
8 reps
RPE 8
5
Pull-Up (Weighted)
4
6 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
3
20 reps
RPE 8
2
Squat (Barbell)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Dip (Weighted)
3
8 reps
RPE 8
5
Pull-Up (Weighted)
4
6 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
3
20 reps
RPE 8
2
Squat (Barbell)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Dip (Weighted)
3
8 reps
RPE 8
5
Pull-Up (Weighted)
4
6 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
3
20 reps
RPE 8
2
Squat (Barbell)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Dip (Weighted)
3
8 reps
RPE 8
5
Pull-Up (Weighted)
4
6 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
3
20 reps
RPE 8
2
Squat (Barbell)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Dip (Weighted)
3
8 reps
RPE 8
5
Pull-Up (Weighted)
4
6 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
3
20 reps
RPE 8
2
Squat (Barbell)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Dip (Weighted)
3
8 reps
RPE 8
5
Pull-Up (Weighted)
4
6 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
3
20 reps
RPE 8
2
Squat (Barbell)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Dip (Weighted)
3
8 reps
RPE 8
5
Pull-Up (Weighted)
4
6 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
4 reps
RPE 8
2
Box Jump
3
6 reps
RPE 8
3
VO2 Max Intervals
6
0.3 mins
RPE 10
4
Broad Jump
3
5 reps
RPE 8
5
Battle Ropes
3
0.5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
4 reps
RPE 8
2
Box Jump
3
6 reps
RPE 8
3
VO2 Max Intervals
6
0.3 mins
RPE 10
4
Broad Jump
3
5 reps
RPE 8
5
Battle Ropes
3
0.5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
4 reps
RPE 8
2
Box Jump
3
6 reps
RPE 8
3
VO2 Max Intervals
6
0.3 mins
RPE 10
4
Broad Jump
3
5 reps
RPE 8
5
Battle Ropes
3
0.5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
4 reps
RPE 8
2
Box Jump
3
6 reps
RPE 8
3
VO2 Max Intervals
6
0.3 mins
RPE 10
4
Broad Jump
3
5 reps
RPE 8
5
Battle Ropes
3
0.5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
4 reps
RPE 8
2
Box Jump
3
6 reps
RPE 8
3
VO2 Max Intervals
6
0.3 mins
RPE 10
4
Broad Jump
3
5 reps
RPE 8
5
Battle Ropes
3
0.5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
4 reps
RPE 8
2
Box Jump
3
6 reps
RPE 8
3
VO2 Max Intervals
6
0.3 mins
RPE 10
4
Broad Jump
3
5 reps
RPE 8
5
Battle Ropes
3
0.5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
4 reps
RPE 8
2
Box Jump
3
6 reps
RPE 8
3
VO2 Max Intervals
6
0.3 mins
RPE 10
4
Broad Jump
3
5 reps
RPE 8
5
Battle Ropes
3
0.5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
4 reps
RPE 8
2
Box Jump
3
6 reps
RPE 8
3
VO2 Max Intervals
6
0.3 mins
RPE 10
4
Broad Jump
3
5 reps
RPE 8
5
Battle Ropes
3
0.5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
4 reps
RPE 8
2
Box Jump
3
6 reps
RPE 8
3
VO2 Max Intervals
6
0.3 mins
RPE 10
4
Broad Jump
3
5 reps
RPE 8
5
Battle Ropes
3
0.5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
4 reps
RPE 8
2
Box Jump
3
6 reps
RPE 8
3
VO2 Max Intervals
6
0.3 mins
RPE 10
4
Broad Jump
3
5 reps
RPE 8
5
Battle Ropes
3
0.5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
4 reps
RPE 8
2
Box Jump
3
6 reps
RPE 8
3
VO2 Max Intervals
6
0.3 mins
RPE 10
4
Broad Jump
3
5 reps
RPE 8
5
Battle Ropes
3
0.5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
4 reps
RPE 8
2
Box Jump
3
6 reps
RPE 8
3
VO2 Max Intervals
6
0.3 mins
RPE 10
4
Broad Jump
3
5 reps
RPE 8
5
Battle Ropes
3
0.5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Seated Row (Machine)
3
12 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5A
Bicep Curl (Machine)
3
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Seated Row (Machine)
3
12 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5A
Bicep Curl (Machine)
3
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Seated Row (Machine)
3
12 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5A
Bicep Curl (Machine)
3
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Seated Row (Machine)
3
12 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5A
Bicep Curl (Machine)
3
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Seated Row (Machine)
3
12 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5A
Bicep Curl (Machine)
3
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Seated Row (Machine)
3
12 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5A
Bicep Curl (Machine)
3
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Seated Row (Machine)
3
12 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5A
Bicep Curl (Machine)
3
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Seated Row (Machine)
3
12 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5A
Bicep Curl (Machine)
3
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Seated Row (Machine)
3
12 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5A
Bicep Curl (Machine)
3
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Seated Row (Machine)
3
12 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5A
Bicep Curl (Machine)
3
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Seated Row (Machine)
3
12 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5A
Bicep Curl (Machine)
3
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Seated Row (Machine)
3
12 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5A
Bicep Curl (Machine)
3
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Agility Ladder
4
0.3 mins
RPE 8
2
Landmine Twist
3
12 reps
RPE 8
3
500m Row
4
300 reps
RPE 8
4
Single Arm Farmer Carry
4
4 reps
RPE 8
5
Med Ball Slam
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Agility Ladder
4
0.3 mins
RPE 8
2
Landmine Twist
3
12 reps
RPE 8
3
500m Row
4
300 reps
RPE 8
4
Single Arm Farmer Carry
4
4 reps
RPE 8
5
Med Ball Slam
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Agility Ladder
4
0.3 mins
RPE 8
2
Landmine Twist
3
12 reps
RPE 8
3
500m Row
4
300 reps
RPE 8
4
Single Arm Farmer Carry
4
4 reps
RPE 8
5
Med Ball Slam
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Agility Ladder
4
0.3 mins
RPE 8
2
Landmine Twist
3
12 reps
RPE 8
3
500m Row
4
300 reps
RPE 8
4
Single Arm Farmer Carry
4
4 reps
RPE 8
5
Med Ball Slam
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Agility Ladder
4
0.3 mins
RPE 8
2
Landmine Twist
3
12 reps
RPE 8
3
500m Row
4
300 reps
RPE 8
4
Single Arm Farmer Carry
4
4 reps
RPE 8
5
Med Ball Slam
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Agility Ladder
4
0.3 mins
RPE 8
2
Landmine Twist
3
12 reps
RPE 8
3
500m Row
4
300 reps
RPE 8
4
Single Arm Farmer Carry
4
4 reps
RPE 8
5
Med Ball Slam
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Agility Ladder
4
0.3 mins
RPE 8
2
Landmine Twist
3
12 reps
RPE 8
3
500m Row
4
300 reps
RPE 8
4
Single Arm Farmer Carry
4
4 reps
RPE 8
5
Med Ball Slam
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Agility Ladder
4
0.3 mins
RPE 8
2
Landmine Twist
3
12 reps
RPE 8
3
500m Row
4
300 reps
RPE 8
4
Single Arm Farmer Carry
4
4 reps
RPE 8
5
Med Ball Slam
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Agility Ladder
4
0.3 mins
RPE 8
2
Landmine Twist
3
12 reps
RPE 8
3
500m Row
4
300 reps
RPE 8
4
Single Arm Farmer Carry
4
4 reps
RPE 8
5
Med Ball Slam
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Agility Ladder
4
0.3 mins
RPE 8
2
Landmine Twist
3
12 reps
RPE 8
3
500m Row
4
300 reps
RPE 8
4
Single Arm Farmer Carry
4
4 reps
RPE 8
5
Med Ball Slam
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Agility Ladder
4
0.3 mins
RPE 8
2
Landmine Twist
3
12 reps
RPE 8
3
500m Row
4
300 reps
RPE 8
4
Single Arm Farmer Carry
4
4 reps
RPE 8
5
Med Ball Slam
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Agility Ladder
4
0.3 mins
RPE 8
2
Landmine Twist
3
12 reps
RPE 8
3
500m Row
4
300 reps
RPE 8
4
Single Arm Farmer Carry
4
4 reps
RPE 8
5
Med Ball Slam
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
RPE 8
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Push Up
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
RPE 8
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Push Up
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
RPE 8
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Push Up
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
RPE 8
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Push Up
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
RPE 8
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Push Up
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
RPE 8
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Push Up
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
RPE 8
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Push Up
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
RPE 8
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Push Up
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
RPE 8
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Push Up
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
RPE 8
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Push Up
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
RPE 8
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Push Up
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
RPE 8
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Push Up
3
8 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Skater Hop
3 Sets
20 Reps
@8
2
Squat (Barbell)
4 Sets
6 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
4
Dip (Weighted)
3 Sets
8 Reps
@8
5
Pull-Up (Weighted)
4 Sets
6 Reps
@8
6
Lateral Raise (Cable)
3 Sets
12 Reps
@8
Day 2
1
Sled Push
4 Sets
4 Reps
@8
2
Box Jump
3 Sets
6 Reps
@8
3
VO2 Max Intervals
6 Sets
0.3 mins
@10
4
Broad Jump
3 Sets
5 Reps
@8
5
Battle Ropes
3 Sets
0.5 Reps
@8
Day 3
1
Hack Squat
4 Sets
10 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
3
Seated Row (Machine)
3 Sets
12 Reps
@8
4
Chest Press (Machine)
3 Sets
10 Reps
@8
5A
Bicep Curl (Machine)
3 Sets
15 Reps
@8
5B
Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
Day 4
1
Agility Ladder
4 Sets
0.3 mins
@8
2
Landmine Twist
3 Sets
12 Reps
@8
3
500m Row
4 Sets
300 Reps
@8
4
Single Arm Farmer Carry
4 Sets
4 Reps
@8
5
Med Ball Slam
3 Sets
12 Reps
@8
Day 5
1
Trap Bar Deadlift
4 Sets
6 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
4
Face Pull
3 Sets
12 Reps
@8
5
Push Up
3 Sets
8 Reps
@8