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BoostcampPNG

Baseball preseason & in-season

by Braelon B.
9 athletes joined

Program Description

Be ready to perform for the season and stay in the weight room during the season.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Athletics, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 14, 2024 06:20
  • Last Edited
    Jul 09, 2025 09:49

Summary

Get ready to elevate your game with this comprehensive 12-week workout program designed specifically for baseball players. Committing to five days a week, you'll focus on building strength, power, and endurance through a mix of barbell exercises like squats, deadlifts, and power cleans, alongside core-strengthening movements. Each session is strategically crafted to enhance your performance both in preseason and during the season. Equip your garage gym with the essentials and prepare to dominate on the field!
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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
Bench Press (Barbell)
2
2
2
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
75%
85%
90%
95%
70%
2
Push Up
3
12 reps
RPE 6
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Split Jerk
3
5 reps
RPE 8
5
Arnold Press
3
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
7
Hanging Leg Raise
3
20 reps
RPE 6
8
Sit Up
3
30 reps
RPE 6.5
9
Hollow Hold
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
75%
85%
90%
95%
70%
2
Push Up
3
12 reps
RPE 6
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Split Jerk
3
5 reps
RPE 8
5
Arnold Press
3
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
7
Hanging Leg Raise
3
20 reps
RPE 6
8
Sit Up
3
30 reps
RPE 6.5
9
Hollow Hold
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
75%
85%
90%
95%
70%
2
Push Up
3
12 reps
RPE 6
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Split Jerk
3
5 reps
RPE 8
5
Arnold Press
3
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
7
Hanging Leg Raise
3
20 reps
RPE 6
8
Sit Up
3
30 reps
RPE 6.5
9
Hollow Hold
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
75%
85%
90%
95%
70%
2
Push Up
3
12 reps
RPE 6
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Split Jerk
3
5 reps
RPE 8
5
Arnold Press
3
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
7
Hanging Leg Raise
3
20 reps
RPE 6
8
Sit Up
3
30 reps
RPE 6.5
9
Hollow Hold
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
75%
85%
90%
95%
70%
2
Push Up
3
12 reps
RPE 6
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Split Jerk
3
5 reps
RPE 8
5
Arnold Press
3
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
7
Hanging Leg Raise
3
20 reps
RPE 6
8
Sit Up
3
30 reps
RPE 6.5
9
Hollow Hold
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
3
5 reps
3 reps
2 reps
1 reps
RPE 6
RPE 7.5
RPE 8
RPE 10
2
Squat (Barbell)
1
1
2
3
5 reps
3 reps
2 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
75%
85%
90%
95%
70%
2
Push Up
3
12 reps
RPE 6
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Split Jerk
3
5 reps
RPE 8
5
Arnold Press
3
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
7
Hanging Leg Raise
3
20 reps
RPE 6
8
Sit Up
3
30 reps
RPE 6.5
9
Hollow Hold
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
75%
85%
90%
95%
70%
2
Push Up
3
12 reps
RPE 6
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Split Jerk
3
5 reps
RPE 8
5
Arnold Press
3
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
7
Hanging Leg Raise
3
20 reps
RPE 6
8
Sit Up
3
30 reps
RPE 6.5
9
Hollow Hold
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
75%
85%
90%
95%
70%
2
Push Up
3
12 reps
RPE 6
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Split Jerk
3
5 reps
RPE 8
5
Arnold Press
3
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
7
Hanging Leg Raise
3
20 reps
RPE 6
8
Sit Up
3
30 reps
RPE 6.5
9
Hollow Hold
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
75%
85%
90%
95%
70%
2
Push Up
3
12 reps
RPE 6
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Split Jerk
3
5 reps
RPE 8
5
Arnold Press
3
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
7
Hanging Leg Raise
3
20 reps
RPE 6
8
Sit Up
3
30 reps
RPE 6.5
9
Hollow Hold
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
75%
85%
90%
95%
70%
2
Push Up
3
12 reps
RPE 6
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Split Jerk
3
5 reps
RPE 8
5
Arnold Press
3
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
7
Hanging Leg Raise
3
20 reps
RPE 6
8
Sit Up
3
30 reps
RPE 6.5
9
Hollow Hold
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
3
5 reps
3 reps
2 reps
1 reps
RPE 6
RPE 7.5
RPE 8
RPE 10
2
Squat (Barbell)
1
1
2
3
5 reps
3 reps
2 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
75%
80%
90%
2
Power Clean
1
1
1
1
2
1
3 reps
2 reps
3 reps
2 reps
1 reps
4 reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2
1
2
1
3 reps
2 reps
1 reps
4 reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4
8 reps
RPE 6-8
5
Hanging Leg Raise
3
20 reps
RPE 7
6
Sit Up
3
30 reps
RPE 7
7
Hollow Hold
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
75%
80%
90%
2
Power Clean
1
1
1
1
2
1
3 reps
2 reps
3 reps
2 reps
1 reps
4 reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2
1
2
1
3 reps
2 reps
1 reps
4 reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4
8 reps
RPE 6-8
5
Hanging Leg Raise
3
20 reps
RPE 7
6
Sit Up
3
30 reps
RPE 7
7
Hollow Hold
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
75%
80%
90%
2
Power Clean
1
1
1
1
2
1
3 reps
2 reps
3 reps
2 reps
1 reps
4 reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2
1
2
1
3 reps
2 reps
1 reps
4 reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4
8 reps
RPE 6-8
5
Hanging Leg Raise
3
20 reps
RPE 7
6
Sit Up
3
30 reps
RPE 7
7
Hollow Hold
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
75%
80%
90%
2
Power Clean
1
1
1
1
2
1
3 reps
2 reps
3 reps
2 reps
1 reps
4 reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2
1
2
1
3 reps
2 reps
1 reps
4 reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4
8 reps
RPE 6-8
5
Hanging Leg Raise
3
20 reps
RPE 7
6
Sit Up
3
30 reps
RPE 7
7
Hollow Hold
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
75%
80%
90%
2
Power Clean
1
1
1
1
2
1
3 reps
2 reps
3 reps
2 reps
1 reps
4 reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2
1
2
1
3 reps
2 reps
1 reps
4 reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4
8 reps
RPE 6-8
5
Hanging Leg Raise
3
20 reps
RPE 7
6
Sit Up
3
30 reps
RPE 7
7
Hollow Hold
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
3
5 reps
3 reps
2 reps
1 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
2
Deadlift (Barbell)
1
1
2
3
5 reps
3 reps
2 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
75%
80%
90%
2
Power Clean
1
1
1
1
2
1
3 reps
2 reps
3 reps
2 reps
1 reps
4 reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2
1
2
1
3 reps
2 reps
1 reps
4 reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4
8 reps
RPE 6-8
5
Hanging Leg Raise
3
20 reps
RPE 7
6
Sit Up
3
30 reps
RPE 7
7
Hollow Hold
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
75%
80%
90%
2
Power Clean
1
1
1
1
2
1
3 reps
2 reps
3 reps
2 reps
1 reps
4 reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2
1
2
1
3 reps
2 reps
1 reps
4 reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4
8 reps
RPE 6-8
5
Hanging Leg Raise
3
20 reps
RPE 7
6
Sit Up
3
30 reps
RPE 7
7
Hollow Hold
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
75%
80%
90%
2
Power Clean
1
1
1
1
2
1
3 reps
2 reps
3 reps
2 reps
1 reps
4 reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2
1
2
1
3 reps
2 reps
1 reps
4 reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4
8 reps
RPE 6-8
5
Hanging Leg Raise
3
20 reps
RPE 7
6
Sit Up
3
30 reps
RPE 7
7
Hollow Hold
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
75%
80%
90%
2
Power Clean
1
1
1
1
2
1
3 reps
2 reps
3 reps
2 reps
1 reps
4 reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2
1
2
1
3 reps
2 reps
1 reps
4 reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4
8 reps
RPE 6-8
5
Hanging Leg Raise
3
20 reps
RPE 7
6
Sit Up
3
30 reps
RPE 7
7
Hollow Hold
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
75%
80%
90%
2
Power Clean
1
1
1
1
2
1
3 reps
2 reps
3 reps
2 reps
1 reps
4 reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2
1
2
1
3 reps
2 reps
1 reps
4 reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4
8 reps
RPE 6-8
5
Hanging Leg Raise
3
20 reps
RPE 7
6
Sit Up
3
30 reps
RPE 7
7
Hollow Hold
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
3
5 reps
3 reps
2 reps
1 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
2
Deadlift (Barbell)
1
1
2
3
5 reps
3 reps
2 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
75%
85%
90%
95%
70%
2
Push Up
3
12 reps
RPE 6
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Split Jerk
3
5 reps
RPE 8
5
Arnold Press
3
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
7
Hanging Leg Raise
3
20 reps
RPE 6
8
Sit Up
3
30 reps
RPE 6.5
9
Hollow Hold
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
75%
85%
90%
95%
70%
2
Push Up
3
12 reps
RPE 6
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Split Jerk
3
5 reps
RPE 8
5
Arnold Press
3
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
7
Hanging Leg Raise
3
20 reps
RPE 6
8
Sit Up
3
30 reps
RPE 6.5
9
Hollow Hold
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
75%
85%
90%
95%
70%
2
Push Up
3
12 reps
RPE 6
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Split Jerk
3
5 reps
RPE 8
5
Arnold Press
3
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
7
Hanging Leg Raise
3
20 reps
RPE 6
8
Sit Up
3
30 reps
RPE 6.5
9
Hollow Hold
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
75%
85%
90%
95%
70%
2
Push Up
3
12 reps
RPE 6
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Split Jerk
3
5 reps
RPE 8
5
Arnold Press
3
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
7
Hanging Leg Raise
3
20 reps
RPE 6
8
Sit Up
3
30 reps
RPE 6.5
9
Hollow Hold
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
75%
85%
90%
95%
70%
2
Push Up
3
12 reps
RPE 6
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Split Jerk
3
5 reps
RPE 8
5
Arnold Press
3
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
7
Hanging Leg Raise
3
20 reps
RPE 6
8
Sit Up
3
30 reps
RPE 6.5
9
Hollow Hold
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
75%
85%
90%
95%
70%
2
Push Up
3
12 reps
RPE 6
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Split Jerk
3
5 reps
RPE 8
5
Arnold Press
3
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
7
Hanging Leg Raise
3
20 reps
RPE 6
8
Sit Up
3
30 reps
RPE 6.5
9
Hollow Hold
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
75%
85%
90%
95%
70%
2
Push Up
3
12 reps
RPE 6
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Split Jerk
3
5 reps
RPE 8
5
Arnold Press
3
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
7
Hanging Leg Raise
3
20 reps
RPE 6
8
Sit Up
3
30 reps
RPE 6.5
9
Hollow Hold
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
75%
85%
90%
95%
70%
2
Push Up
3
12 reps
RPE 6
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Split Jerk
3
5 reps
RPE 8
5
Arnold Press
3
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
7
Hanging Leg Raise
3
20 reps
RPE 6
8
Sit Up
3
30 reps
RPE 6.5
9
Hollow Hold
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
75%
85%
90%
95%
70%
2
Push Up
3
12 reps
RPE 6
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Split Jerk
3
5 reps
RPE 8
5
Arnold Press
3
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
7
Hanging Leg Raise
3
20 reps
RPE 6
8
Sit Up
3
30 reps
RPE 6.5
9
Hollow Hold
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
75%
85%
90%
95%
70%
2
Push Up
3
12 reps
RPE 6
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Split Jerk
3
5 reps
RPE 8
5
Arnold Press
3
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
7
Hanging Leg Raise
3
20 reps
RPE 6
8
Sit Up
3
30 reps
RPE 6.5
9
Hollow Hold
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
75%
80%
90%
2
Power Clean
1
1
1
1
2
1
3 reps
2 reps
3 reps
2 reps
1 reps
4 reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2
1
2
1
3 reps
2 reps
1 reps
4 reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4
8 reps
RPE 6-8
5
Hanging Leg Raise
3
20 reps
RPE 7
6
Sit Up
3
30 reps
RPE 7
7
Hollow Hold
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
75%
80%
90%
2
Power Clean
1
1
1
1
2
1
3 reps
2 reps
3 reps
2 reps
1 reps
4 reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2
1
2
1
3 reps
2 reps
1 reps
4 reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4
8 reps
RPE 6-8
5
Hanging Leg Raise
3
20 reps
RPE 7
6
Sit Up
3
30 reps
RPE 7
7
Hollow Hold
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
75%
80%
90%
2
Power Clean
1
1
1
1
2
1
3 reps
2 reps
3 reps
2 reps
1 reps
4 reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2
1
2
1
3 reps
2 reps
1 reps
4 reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4
8 reps
RPE 6-8
5
Hanging Leg Raise
3
20 reps
RPE 7
6
Sit Up
3
30 reps
RPE 7
7
Hollow Hold
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
75%
80%
90%
2
Power Clean
1
1
1
1
2
1
3 reps
2 reps
3 reps
2 reps
1 reps
4 reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2
1
2
1
3 reps
2 reps
1 reps
4 reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4
8 reps
RPE 6-8
5
Hanging Leg Raise
3
20 reps
RPE 7
6
Sit Up
3
30 reps
RPE 7
7
Hollow Hold
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
75%
80%
90%
2
Power Clean
1
1
1
1
2
1
3 reps
2 reps
3 reps
2 reps
1 reps
4 reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2
1
2
1
3 reps
2 reps
1 reps
4 reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4
8 reps
RPE 6-8
5
Hanging Leg Raise
3
20 reps
RPE 7
6
Sit Up
3
30 reps
RPE 7
7
Hollow Hold
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
75%
80%
90%
2
Power Clean
1
1
1
1
2
1
3 reps
2 reps
3 reps
2 reps
1 reps
4 reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2
1
2
1
3 reps
2 reps
1 reps
4 reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4
8 reps
RPE 6-8
5
Hanging Leg Raise
3
20 reps
RPE 7
6
Sit Up
3
30 reps
RPE 7
7
Hollow Hold
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
75%
80%
90%
2
Power Clean
1
1
1
1
2
1
3 reps
2 reps
3 reps
2 reps
1 reps
4 reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2
1
2
1
3 reps
2 reps
1 reps
4 reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4
8 reps
RPE 6-8
5
Hanging Leg Raise
3
20 reps
RPE 7
6
Sit Up
3
30 reps
RPE 7
7
Hollow Hold
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
75%
80%
90%
2
Power Clean
1
1
1
1
2
1
3 reps
2 reps
3 reps
2 reps
1 reps
4 reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2
1
2
1
3 reps
2 reps
1 reps
4 reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4
8 reps
RPE 6-8
5
Hanging Leg Raise
3
20 reps
RPE 7
6
Sit Up
3
30 reps
RPE 7
7
Hollow Hold
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
75%
80%
90%
2
Power Clean
1
1
1
1
2
1
3 reps
2 reps
3 reps
2 reps
1 reps
4 reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2
1
2
1
3 reps
2 reps
1 reps
4 reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4
8 reps
RPE 6-8
5
Hanging Leg Raise
3
20 reps
RPE 7
6
Sit Up
3
30 reps
RPE 7
7
Hollow Hold
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
75%
80%
90%
2
Power Clean
1
1
1
1
2
1
3 reps
2 reps
3 reps
2 reps
1 reps
4 reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2
1
2
1
3 reps
2 reps
1 reps
4 reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4
8 reps
RPE 6-8
5
Hanging Leg Raise
3
20 reps
RPE 7
6
Sit Up
3
30 reps
RPE 7
7
Hollow Hold
3
1 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Pull Overs
3
10 reps
RPE 6
2
Dip (Weighted)
3
10 reps
RPE 6
3
Front Raise
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Pull Overs
3
10 reps
RPE 6
2
Dip (Weighted)
3
10 reps
RPE 6
3
Front Raise
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Pull Overs
3
10 reps
RPE 6
2
Dip (Weighted)
3
10 reps
RPE 6
3
Front Raise
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Pull Overs
3
10 reps
RPE 6
2
Dip (Weighted)
3
10 reps
RPE 6
3
Front Raise
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Pull Overs
3
10 reps
RPE 6
2
Dip (Weighted)
3
10 reps
RPE 6
3
Front Raise
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Pull Overs
3
10 reps
RPE 6
2
Dip (Weighted)
3
10 reps
RPE 6
3
Front Raise
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Pull Overs
3
10 reps
RPE 6
2
Dip (Weighted)
3
10 reps
RPE 6
3
Front Raise
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Pull Overs
3
10 reps
RPE 6
2
Dip (Weighted)
3
10 reps
RPE 6
3
Front Raise
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Pull Overs
3
10 reps
RPE 6
2
Dip (Weighted)
3
10 reps
RPE 6
3
Front Raise
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Pull Overs
3
10 reps
RPE 6
2
Dip (Weighted)
3
10 reps
RPE 6
3
Front Raise
3
10 reps
RPE 6
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
5 Reps
3 Reps
1 Reps
75%
80%
90%
2
Power Clean
1 Set
1 Set
1 Set
1 Set
2 Sets
1 Set
3 Reps
2 Reps
3 Reps
2 Reps
1 Reps
4 Reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2 Sets
1 Set
2 Sets
1 Set
3 Reps
2 Reps
1 Reps
4 Reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4 Sets
8 Reps
@6-8
5
Hanging Leg Raise
3 Sets
20 Reps
@7
6
Sit Up
3 Sets
30 Reps
@7
7
Hollow Hold
3 Sets
1 mins
@7
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
5 Reps
3 Reps
1 Reps
75%
80%
90%
2
Power Clean
1 Set
1 Set
1 Set
1 Set
2 Sets
1 Set
3 Reps
2 Reps
3 Reps
2 Reps
1 Reps
4 Reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2 Sets
1 Set
2 Sets
1 Set
3 Reps
2 Reps
1 Reps
4 Reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4 Sets
8 Reps
@6-8
5
Hanging Leg Raise
3 Sets
20 Reps
@7
6
Sit Up
3 Sets
30 Reps
@7
7
Hollow Hold
3 Sets
1 mins
@7
Day 5
1
Rotator Cuff Pull Overs
3 Sets
10 Reps
@6
2
Dip (Weighted)
3 Sets
10 Reps
@6
3
Front Raise
3 Sets
10 Reps
@6
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
2 Sets
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
8 Reps
75%
85%
90%
95%
70%
2
Push Up
3 Sets
12 Reps
@6
3
Chin-Up (Weighted)
3 Sets
10 Reps
@8
4
Split Jerk
3 Sets
5 Reps
@8
5
Arnold Press
3 Sets
20 Reps
@6
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@6.5
7
Hanging Leg Raise
3 Sets
20 Reps
@6
8
Sit Up
3 Sets
30 Reps
@6.5
9
Hollow Hold
3 Sets
1 mins
@8
Day 3
1
Bench Press (Barbell)
2 Sets
2 Sets
2 Sets
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
8 Reps
75%
85%
90%
95%
70%
2
Push Up
3 Sets
12 Reps
@6
3
Chin-Up (Weighted)
3 Sets
10 Reps
@8
4
Split Jerk
3 Sets
5 Reps
@8
5
Arnold Press
3 Sets
20 Reps
@6
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@6.5
7
Hanging Leg Raise
3 Sets
20 Reps
@6
8
Sit Up
3 Sets
30 Reps
@6.5
9
Hollow Hold
3 Sets
1 mins
@8