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BoostcampPNG

Strength for Football/Soccer

by Lisa Thulasi R.
5 athletes joined

Program Description

Beginner friendly program Simple Will improve power Run faster Less fatigue on the pitch Quicker recovery after games

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 07, 2024 09:40
  • Last Edited
    May 11, 2025 11:13

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.6%
Glutes
13.1%
Abs
11%
Front Delts
8.2%
Triceps
8%
Hamstrings
7.5%
Chest
6.9%
Upper Back
6.4%
Middle Delts
6.4%
Calves
4.6%
Lats
4.5%
Lower Back
3.4%
Adductors
2.9%
Other
2.2%
Biceps
1.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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Star
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
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
90%
85%
80%
75%
70%
4
Deadlift (Barbell)
1
AMRAP
65%
5A
Lateral Lunge
4
20 reps
30%
5B
Standing Calf Raise
4
20 reps
60%
5C
Russian Twist (Dumbbell)
4
20 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
90%
85%
80%
75%
70%
4
Deadlift (Barbell)
1
AMRAP
65%
5A
Lateral Lunge
4
20 reps
30%
5B
Standing Calf Raise
4
20 reps
60%
5C
Russian Twist (Dumbbell)
4
20 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
90%
85%
80%
75%
70%
4
Deadlift (Barbell)
1
AMRAP
65%
5A
Lateral Lunge
4
20 reps
30%
5B
Standing Calf Raise
4
20 reps
60%
5C
Russian Twist (Dumbbell)
4
20 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
90%
85%
80%
75%
70%
4
Deadlift (Barbell)
1
AMRAP
65%
5A
Lateral Lunge
4
20 reps
30%
5B
Standing Calf Raise
4
20 reps
60%
5C
Russian Twist (Dumbbell)
4
20 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
90%
85%
80%
75%
70%
4
Deadlift (Barbell)
1
AMRAP
65%
5A
Lateral Lunge
4
20 reps
30%
5B
Standing Calf Raise
4
20 reps
60%
5C
Russian Twist (Dumbbell)
4
20 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
90%
85%
80%
75%
70%
4
Deadlift (Barbell)
1
AMRAP
65%
5A
Lateral Lunge
4
20 reps
30%
5B
Standing Calf Raise
4
20 reps
60%
5C
Russian Twist (Dumbbell)
4
20 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
90%
85%
80%
75%
70%
4
Deadlift (Barbell)
1
AMRAP
65%
5A
Lateral Lunge
4
20 reps
30%
5B
Standing Calf Raise
4
20 reps
60%
5C
Russian Twist (Dumbbell)
4
20 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
90%
85%
80%
75%
70%
4
Deadlift (Barbell)
1
AMRAP
65%
5A
Lateral Lunge
4
20 reps
30%
5B
Standing Calf Raise
4
20 reps
60%
5C
Russian Twist (Dumbbell)
4
20 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
1
1
1
1
1
3 reps
5 reps
3 reps
5 reps
3 reps
90%
85%
80%
75%
70%
4
Bench Press (Barbell)
1
AMRAP
65%
5A
Plank
3
1 mins
RPE 8
5B
Lunge (Barbell)
3
16 reps
75%
5C
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
-
2
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
3
Bench Press (Barbell)
1
AMRAP
95%
4
Bench Press (Barbell)
1
1
1
1
1
3 reps
5 reps
3 reps
5 reps
3 reps
90%
85%
80%
75%
70%
5
Bench Press (Barbell)
1
AMRAP
65%
6A
Plank
3
1 mins
RPE 8
6B
Lunge (Barbell)
3
16 reps
75%
6C
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
-
2
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
3
Bench Press (Barbell)
1
AMRAP
95%
4
Bench Press (Barbell)
1
1
1
1
1
3 reps
5 reps
3 reps
5 reps
3 reps
90%
85%
80%
75%
70%
5
Bench Press (Barbell)
1
AMRAP
65%
6A
Plank
3
1 mins
RPE 8
6B
Lunge (Barbell)
3
16 reps
75%
6C
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
-
2
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
3
Bench Press (Barbell)
1
AMRAP
95%
4
Bench Press (Barbell)
1
1
1
1
1
3 reps
5 reps
3 reps
5 reps
3 reps
90%
85%
80%
75%
70%
5
Bench Press (Barbell)
1
AMRAP
65%
6A
Plank
3
1 mins
RPE 8
6B
Lunge (Barbell)
3
16 reps
75%
6C
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
-
2
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
3
Bench Press (Barbell)
1
AMRAP
95%
4
Bench Press (Barbell)
1
1
1
1
1
3 reps
5 reps
3 reps
5 reps
3 reps
90%
85%
80%
75%
70%
5
Bench Press (Barbell)
1
AMRAP
65%
6A
Plank
3
1 mins
RPE 8
6B
Lunge (Barbell)
3
16 reps
75%
6C
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
-
2
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
3
Bench Press (Barbell)
1
AMRAP
95%
4
Bench Press (Barbell)
1
1
1
1
1
3 reps
5 reps
3 reps
5 reps
3 reps
90%
85%
80%
75%
70%
5
Bench Press (Barbell)
1
AMRAP
65%
6A
Plank
3
1 mins
RPE 8
6B
Lunge (Barbell)
3
16 reps
75%
6C
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
-
2
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
3
Bench Press (Barbell)
1
AMRAP
95%
4
Bench Press (Barbell)
1
1
1
1
1
3 reps
5 reps
3 reps
5 reps
3 reps
90%
85%
80%
75%
70%
5
Bench Press (Barbell)
1
AMRAP
65%
6A
Plank
3
1 mins
RPE 8
6B
Lunge (Barbell)
3
16 reps
75%
6C
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
-
2
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
3
Bench Press (Barbell)
1
AMRAP
95%
4
Bench Press (Barbell)
1
1
1
1
1
3 reps
5 reps
3 reps
5 reps
3 reps
90%
85%
80%
75%
70%
5
Bench Press (Barbell)
1
AMRAP
65%
6A
Plank
3
1 mins
RPE 8
6B
Lunge (Barbell)
3
16 reps
75%
6C
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 8
2A
Squat (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
2B
Seated Calf Raise
4
20 reps
70%
3A
Overhead Press (Barbell)
3
12 reps
80%
3B
Sit Up
3
16 reps
RPE 8
4A
Single Leg Deadlift
3
20 reps
50%
4B
Lateral Step Up
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 8
2A
Squat (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
2B
Seated Calf Raise
4
20 reps
70%
3A
Overhead Press (Barbell)
3
12 reps
80%
3B
Sit Up
3
16 reps
RPE 8
4A
Single Leg Deadlift
3
20 reps
50%
4B
Lateral Step Up
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 8
2A
Squat (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
2B
Seated Calf Raise
4
20 reps
70%
3A
Overhead Press (Barbell)
3
12 reps
80%
3B
Sit Up
3
16 reps
RPE 8
4A
Single Leg Deadlift
3
20 reps
50%
4B
Lateral Step Up
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 8
2A
Squat (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
2B
Seated Calf Raise
4
20 reps
70%
3A
Overhead Press (Barbell)
3
12 reps
80%
3B
Sit Up
3
16 reps
RPE 8
4A
Single Leg Deadlift
3
20 reps
50%
4B
Lateral Step Up
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 8
2A
Squat (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
2B
Seated Calf Raise
4
20 reps
70%
3A
Overhead Press (Barbell)
3
12 reps
80%
3B
Sit Up
3
16 reps
RPE 8
4A
Single Leg Deadlift
3
20 reps
50%
4B
Lateral Step Up
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 8
2A
Squat (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
2B
Seated Calf Raise
4
20 reps
70%
3A
Overhead Press (Barbell)
3
12 reps
80%
3B
Sit Up
3
16 reps
RPE 8
4A
Single Leg Deadlift
3
20 reps
50%
4B
Lateral Step Up
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 8
2A
Squat (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
2B
Seated Calf Raise
4
20 reps
70%
3A
Overhead Press (Barbell)
3
12 reps
80%
3B
Sit Up
3
16 reps
RPE 8
4A
Single Leg Deadlift
3
20 reps
50%
4B
Lateral Step Up
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 8
2A
Squat (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
2B
Seated Calf Raise
4
20 reps
70%
3A
Overhead Press (Barbell)
3
12 reps
80%
3B
Sit Up
3
16 reps
RPE 8
4A
Single Leg Deadlift
3
20 reps
50%
4B
Lateral Step Up
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 8
2
Hip Thrust (Barbell)
1
4
10 reps
10 reps
50%
80%
3A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
3B
Reverse Lunge (Barbell)
3
16 reps
70%
3C
Depth Jump
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 8
2
Hip Thrust (Barbell)
1
4
10 reps
10 reps
50%
80%
3A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
3B
Reverse Lunge (Barbell)
3
16 reps
70%
3C
Depth Jump
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 8
2
Hip Thrust (Barbell)
1
4
10 reps
10 reps
50%
80%
3A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
3B
Reverse Lunge (Barbell)
3
16 reps
70%
3C
Depth Jump
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 8
2
Hip Thrust (Barbell)
1
4
10 reps
10 reps
50%
80%
3A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
3B
Reverse Lunge (Barbell)
3
16 reps
70%
3C
Depth Jump
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 8
2
Hip Thrust (Barbell)
1
4
10 reps
10 reps
50%
80%
3A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
3B
Reverse Lunge (Barbell)
3
16 reps
70%
3C
Depth Jump
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 8
2
Hip Thrust (Barbell)
1
4
10 reps
10 reps
50%
80%
3A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
3B
Reverse Lunge (Barbell)
3
16 reps
70%
3C
Depth Jump
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 8
2
Hip Thrust (Barbell)
1
4
10 reps
10 reps
50%
80%
3A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
3B
Reverse Lunge (Barbell)
3
16 reps
70%
3C
Depth Jump
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 8
2
Hip Thrust (Barbell)
1
4
10 reps
10 reps
50%
80%
3A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
3B
Reverse Lunge (Barbell)
3
16 reps
70%
3C
Depth Jump
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3A
Incline Bench Press (Dumbbell)
3
12 reps
75%
3B
Pendlay Row
3
12 reps
75%
3C
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3A
Incline Bench Press (Dumbbell)
3
12 reps
75%
3B
Pendlay Row
3
12 reps
75%
3C
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3A
Incline Bench Press (Dumbbell)
3
12 reps
75%
3B
Pendlay Row
3
12 reps
75%
3C
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3A
Incline Bench Press (Dumbbell)
3
12 reps
75%
3B
Pendlay Row
3
12 reps
75%
3C
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3A
Incline Bench Press (Dumbbell)
3
12 reps
75%
3B
Pendlay Row
3
12 reps
75%
3C
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3A
Incline Bench Press (Dumbbell)
3
12 reps
75%
3B
Pendlay Row
3
12 reps
75%
3C
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3A
Incline Bench Press (Dumbbell)
3
12 reps
75%
3B
Pendlay Row
3
12 reps
75%
3C
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3A
Incline Bench Press (Dumbbell)
3
12 reps
75%
3B
Pendlay Row
3
12 reps
75%
3C
Hanging Leg Raise
3
12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
3 Reps
75%
85%
2
Deadlift (Barbell)
1 Set
AMRAP
95%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
90%
85%
80%
75%
70%
4
Deadlift (Barbell)
1 Set
AMRAP
65%
5A
Lateral Lunge
4 Sets
20 Reps
30%
5B
Standing Calf Raise
4 Sets
20 Reps
60%
5C
Russian Twist (Dumbbell)
4 Sets
20 Reps
60%
Day 3
1
Sprint
1 Set
20 mins
@8
2A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
8 Reps
50%
60%
70%
80%
2B
Seated Calf Raise
4 Sets
20 Reps
70%
3A
Overhead Press (Barbell)
3 Sets
12 Reps
80%
3B
Sit Up
3 Sets
16 Reps
@8
4A
Single Leg Deadlift
3 Sets
20 Reps
50%
4B
Lateral Step Up
3 Sets
20 Reps
@8
Day 4
1
Sprint
1 Set
20 mins
@8
2
Hip Thrust (Barbell)
1 Set
4 Sets
10 Reps
10 Reps
50%
80%
3A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@8
3B
Reverse Lunge (Barbell)
3 Sets
16 Reps
70%
3C
Depth Jump
3 Sets
8 Reps
@8
Day 5
1
Run
1 Set
15 mins
@6
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3A
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
75%
3B
Pendlay Row
3 Sets
12 Reps
75%
3C
Hanging Leg Raise
3 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
3 Reps
75%
85%
2
Bench Press (Barbell)
1 Set
AMRAP
95%
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
5 Reps
3 Reps
5 Reps
3 Reps
90%
85%
80%
75%
70%
4
Bench Press (Barbell)
1 Set
AMRAP
65%
5A
Plank
3 Sets
1 mins
@8
5B
Lunge (Barbell)
3 Sets
16 Reps
75%
5C
Pull-Up (Bodyweight)
3 Sets
AMRAP
@8