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The Feared Athlete

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1 athletes joined

Program Description

PHUL, but revised with a few tweaks and additions for athletes. This program is based loosely on PHUL.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 17, 2024 08:29
  • Last Edited
    Jun 18, 2025 08:59

Summary

Unleash your inner powerhouse with **The Feared Athlete**, a 12-week program designed for serious lifters ready to elevate their game. Committing four days a week, you'll engage in a mix of heavy compound lifts and targeted accessory work, focusing on strength, hypertrophy, and athletic performance. Expect to master key movements like the barbell bench press and squat, while integrating dynamic exercises such as pull-ups and hang cleans. This program is your roadmap to building a formidable physique and unmatched confidence in the gym. Get ready to train hard and transform!
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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
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3A
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
6
Dip (Weighted)
3
AMRAP
-
7
Medicine Ball Floor Throw And Hip Toss
3
15 reps
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Russian Twist
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3A
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
6
Dip (Weighted)
3
AMRAP
-
7
Medicine Ball Floor Throw And Hip Toss
3
15 reps
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Russian Twist
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3A
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
6
Dip (Weighted)
3
AMRAP
-
7
Medicine Ball Floor Throw And Hip Toss
3
15 reps
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Russian Twist
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3A
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
6
Dip (Weighted)
3
AMRAP
-
7
Medicine Ball Floor Throw And Hip Toss
3
15 reps
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Russian Twist
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3A
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
6
Dip (Weighted)
3
AMRAP
-
7
Medicine Ball Floor Throw And Hip Toss
3
15 reps
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Russian Twist
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3A
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
6
Dip (Weighted)
3
AMRAP
-
7
Medicine Ball Floor Throw And Hip Toss
3
15 reps
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Russian Twist
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3A
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
6
Dip (Weighted)
3
AMRAP
-
7
Medicine Ball Floor Throw And Hip Toss
3
15 reps
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Russian Twist
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3A
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
6
Dip (Weighted)
3
AMRAP
-
7
Medicine Ball Floor Throw And Hip Toss
3
15 reps
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Russian Twist
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3A
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
6
Dip (Weighted)
3
AMRAP
-
7
Medicine Ball Floor Throw And Hip Toss
3
15 reps
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Russian Twist
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3A
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
6
Dip (Weighted)
3
AMRAP
-
7
Medicine Ball Floor Throw And Hip Toss
3
15 reps
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Russian Twist
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3A
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
6
Dip (Weighted)
3
AMRAP
-
7
Medicine Ball Floor Throw And Hip Toss
3
15 reps
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Russian Twist
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3A
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
6
Dip (Weighted)
3
AMRAP
-
7
Medicine Ball Floor Throw And Hip Toss
3
15 reps
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Russian Twist
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Hang Clean
3
3-6 reps
RPE 9
4
Squat (Barbell)
4
2-5 reps
RPE 9
5
Single Leg Press
3
8-10 reps
RPE 9
6
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
7
Lunge (Dumbbell)
3
10 reps
RPE 10
8
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Box Jump
3
5 reps
RPE 10
10
Broad Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Hang Clean
3
3-6 reps
RPE 9
4
Squat (Barbell)
4
2-5 reps
RPE 9
5
Single Leg Press
3
8-10 reps
RPE 9
6
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
7
Lunge (Dumbbell)
3
10 reps
RPE 10
8
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Box Jump
3
5 reps
RPE 10
10
Broad Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Hang Clean
3
3-6 reps
RPE 9
4
Squat (Barbell)
4
2-5 reps
RPE 9
5
Single Leg Press
3
8-10 reps
RPE 9
6
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
7
Lunge (Dumbbell)
3
10 reps
RPE 10
8
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Box Jump
3
5 reps
RPE 10
10
Broad Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Hang Clean
3
3-6 reps
RPE 9
4
Squat (Barbell)
4
2-5 reps
RPE 9
5
Single Leg Press
3
8-10 reps
RPE 9
6
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
7
Lunge (Dumbbell)
3
10 reps
RPE 10
8
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Box Jump
3
5 reps
RPE 10
10
Broad Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Hang Clean
3
3-6 reps
RPE 9
4
Squat (Barbell)
4
2-5 reps
RPE 9
5
Single Leg Press
3
8-10 reps
RPE 9
6
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
7
Lunge (Dumbbell)
3
10 reps
RPE 10
8
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Box Jump
3
5 reps
RPE 10
10
Broad Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Hang Clean
3
3-6 reps
RPE 9
4
Squat (Barbell)
4
2-5 reps
RPE 9
5
Single Leg Press
3
8-10 reps
RPE 9
6
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
7
Lunge (Dumbbell)
3
10 reps
RPE 10
8
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Box Jump
3
5 reps
RPE 10
10
Broad Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Hang Clean
3
3-6 reps
RPE 9
4
Squat (Barbell)
4
2-5 reps
RPE 9
5
Single Leg Press
3
8-10 reps
RPE 9
6
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
7
Lunge (Dumbbell)
3
10 reps
RPE 10
8
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Box Jump
3
5 reps
RPE 10
10
Broad Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Hang Clean
3
3-6 reps
RPE 9
4
Squat (Barbell)
4
2-5 reps
RPE 9
5
Single Leg Press
3
8-10 reps
RPE 9
6
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
7
Lunge (Dumbbell)
3
10 reps
RPE 10
8
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Box Jump
3
5 reps
RPE 10
10
Broad Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Hang Clean
3
3-6 reps
RPE 9
4
Squat (Barbell)
4
2-5 reps
RPE 9
5
Single Leg Press
3
8-10 reps
RPE 9
6
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
7
Lunge (Dumbbell)
3
10 reps
RPE 10
8
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Box Jump
3
5 reps
RPE 10
10
Broad Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Hang Clean
3
3-6 reps
RPE 9
4
Squat (Barbell)
4
2-5 reps
RPE 9
5
Single Leg Press
3
8-10 reps
RPE 9
6
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
7
Lunge (Dumbbell)
3
10 reps
RPE 10
8
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Box Jump
3
5 reps
RPE 10
10
Broad Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Hang Clean
3
3-6 reps
RPE 9
4
Squat (Barbell)
4
2-5 reps
RPE 9
5
Single Leg Press
3
8-10 reps
RPE 9
6
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
7
Lunge (Dumbbell)
3
10 reps
RPE 10
8
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Box Jump
3
5 reps
RPE 10
10
Broad Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Hang Clean
3
3-6 reps
RPE 9
4
Squat (Barbell)
4
2-5 reps
RPE 9
5
Single Leg Press
3
8-10 reps
RPE 9
6
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
7
Lunge (Dumbbell)
3
10 reps
RPE 10
8
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Box Jump
3
5 reps
RPE 10
10
Broad Jump
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Wrist Curls
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
3
10 reps
RPE 10
9
Plank
2
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Wrist Curls
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
3
10 reps
RPE 10
9
Plank
2
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Wrist Curls
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
3
10 reps
RPE 10
9
Plank
2
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Wrist Curls
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
3
10 reps
RPE 10
9
Plank
2
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Wrist Curls
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
3
10 reps
RPE 10
9
Plank
2
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Wrist Curls
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
3
10 reps
RPE 10
9
Plank
2
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Wrist Curls
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
3
10 reps
RPE 10
9
Plank
2
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Wrist Curls
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
3
10 reps
RPE 10
9
Plank
2
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Wrist Curls
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
3
10 reps
RPE 10
9
Plank
2
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Wrist Curls
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
3
10 reps
RPE 10
9
Plank
2
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Wrist Curls
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
3
10 reps
RPE 10
9
Plank
2
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Wrist Curls
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
3
10 reps
RPE 10
9
Plank
2
1-2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 9
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Power Clean
3
3-6 reps
RPE 9
4
Power Shrug
3
10-20 reps
RPE 9
5
Squat (Barbell)
4
6-8 reps
RPE 9
6
Single Leg Squat With Bench
3
5-8 reps
RPE 9
7
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
8
Standing Calf Raise
3
1
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Lateral Box Jump
3
5 reps
RPE 10
10
Vertical Jump
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 9
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Power Clean
3
3-6 reps
RPE 9
4
Power Shrug
3
10-20 reps
RPE 9
5
Squat (Barbell)
4
6-8 reps
RPE 9
6
Single Leg Squat With Bench
3
5-8 reps
RPE 9
7
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
8
Standing Calf Raise
3
1
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Lateral Box Jump
3
5 reps
RPE 10
10
Vertical Jump
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 9
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Power Clean
3
3-6 reps
RPE 9
4
Power Shrug
3
10-20 reps
RPE 9
5
Squat (Barbell)
4
6-8 reps
RPE 9
6
Single Leg Squat With Bench
3
5-8 reps
RPE 9
7
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
8
Standing Calf Raise
3
1
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Lateral Box Jump
3
5 reps
RPE 10
10
Vertical Jump
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 9
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Power Clean
3
3-6 reps
RPE 9
4
Power Shrug
3
10-20 reps
RPE 9
5
Squat (Barbell)
4
6-8 reps
RPE 9
6
Single Leg Squat With Bench
3
5-8 reps
RPE 9
7
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
8
Standing Calf Raise
3
1
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Lateral Box Jump
3
5 reps
RPE 10
10
Vertical Jump
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 9
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Power Clean
3
3-6 reps
RPE 9
4
Power Shrug
3
10-20 reps
RPE 9
5
Squat (Barbell)
4
6-8 reps
RPE 9
6
Single Leg Squat With Bench
3
5-8 reps
RPE 9
7
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
8
Standing Calf Raise
3
1
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Lateral Box Jump
3
5 reps
RPE 10
10
Vertical Jump
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 9
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Power Clean
3
3-6 reps
RPE 9
4
Power Shrug
3
10-20 reps
RPE 9
5
Squat (Barbell)
4
6-8 reps
RPE 9
6
Single Leg Squat With Bench
3
5-8 reps
RPE 9
7
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
8
Standing Calf Raise
3
1
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Lateral Box Jump
3
5 reps
RPE 10
10
Vertical Jump
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 9
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Power Clean
3
3-6 reps
RPE 9
4
Power Shrug
3
10-20 reps
RPE 9
5
Squat (Barbell)
4
6-8 reps
RPE 9
6
Single Leg Squat With Bench
3
5-8 reps
RPE 9
7
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
8
Standing Calf Raise
3
1
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Lateral Box Jump
3
5 reps
RPE 10
10
Vertical Jump
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 9
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Power Clean
3
3-6 reps
RPE 9
4
Power Shrug
3
10-20 reps
RPE 9
5
Squat (Barbell)
4
6-8 reps
RPE 9
6
Single Leg Squat With Bench
3
5-8 reps
RPE 9
7
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
8
Standing Calf Raise
3
1
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Lateral Box Jump
3
5 reps
RPE 10
10
Vertical Jump
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 9
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Power Clean
3
3-6 reps
RPE 9
4
Power Shrug
3
10-20 reps
RPE 9
5
Squat (Barbell)
4
6-8 reps
RPE 9
6
Single Leg Squat With Bench
3
5-8 reps
RPE 9
7
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
8
Standing Calf Raise
3
1
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Lateral Box Jump
3
5 reps
RPE 10
10
Vertical Jump
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 9
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Power Clean
3
3-6 reps
RPE 9
4
Power Shrug
3
10-20 reps
RPE 9
5
Squat (Barbell)
4
6-8 reps
RPE 9
6
Single Leg Squat With Bench
3
5-8 reps
RPE 9
7
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
8
Standing Calf Raise
3
1
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Lateral Box Jump
3
5 reps
RPE 10
10
Vertical Jump
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 9
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Power Clean
3
3-6 reps
RPE 9
4
Power Shrug
3
10-20 reps
RPE 9
5
Squat (Barbell)
4
6-8 reps
RPE 9
6
Single Leg Squat With Bench
3
5-8 reps
RPE 9
7
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
8
Standing Calf Raise
3
1
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Lateral Box Jump
3
5 reps
RPE 10
10
Vertical Jump
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 9
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Power Clean
3
3-6 reps
RPE 9
4
Power Shrug
3
10-20 reps
RPE 9
5
Squat (Barbell)
4
6-8 reps
RPE 9
6
Single Leg Squat With Bench
3
5-8 reps
RPE 9
7
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
8
Standing Calf Raise
3
1
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Lateral Box Jump
3
5 reps
RPE 10
10
Vertical Jump
3
5 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
2-5 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
5-8 Reps
@9
3A
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@9
3B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@9
4
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
5
Skull Crusher (Dumbbell)
4 Sets
8-10 Reps
@9
6
Dip (Weighted)
3 Sets
AMRAP
-
7
Medicine Ball Floor Throw And Hip Toss
3 Sets
15 Reps
@10
8
Ab Wheel
3 Sets
10 Reps
@10
9
Russian Twist
3 Sets
10 Reps
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Seated Row (Cable)
3 Sets
8-10 Reps
@9
3
Hang Clean
3 Sets
3-6 Reps
@9
4
Squat (Barbell)
4 Sets
2-5 Reps
@9
5
Single Leg Press
3 Sets
8-10 Reps
@9
6
Lying Leg Curl
2 Sets
2 Sets
10-15 Reps
10-100 Reps
@9
@10
7
Lunge (Dumbbell)
3 Sets
10 Reps
@10
8
Standing Calf Raise
2 Sets
2 Sets
10-12 Reps
10-100 Reps
@10
@10
9
Box Jump
3 Sets
5 Reps
@10
10
Broad Jump
3 Sets
5 Reps
@10
Day 3
1
Bench Press (Barbell)
4 Sets
2-5 Reps
@9
2
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
@9
3
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@9
4
Wrist Curls
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
6
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@9
7
Tricep Extension (Cable)
4 Sets
8-10 Reps
@9
8
Ab Wheel
3 Sets
10 Reps
@10
9
Plank
2 Sets
1-2 mins
@10
Day 4
1
Lat Pulldown
3 Sets
8-10 Reps
@9
2
Seated Row (Cable)
3 Sets
8-10 Reps
@9
3
Power Clean
3 Sets
3-6 Reps
@9
4
Power Shrug
3 Sets
10-20 Reps
@9
5
Squat (Barbell)
4 Sets
6-8 Reps
@9
6
Single Leg Squat With Bench
3 Sets
5-8 Reps
@9
7
Lying Leg Curl
2 Sets
2 Sets
10-15 Reps
10-100 Reps
@9
@10
8
Standing Calf Raise
3 Sets
1 Set
10-12 Reps
10-100 Reps
@10
@10
9
Lateral Box Jump
3 Sets
5 Reps
@10
10
Vertical Jump
3 Sets
5 Reps
@10