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Baseball preseason & in-season
by Braelon B.
2 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
Jun 10, 2024 03:30
down_app
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
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 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 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
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 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 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
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 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 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
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 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 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
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)
1 Set
1 Set
2 Sets
3 Sets
5 Reps
3 Reps
2 Reps
1 Reps
@6
@7.5
@8
@10
2
Squat (Barbell)
1 Set
1 Set
2 Sets
3 Sets
5 Reps
3 Reps
2 Reps
1 Reps
@6
@7
@8
@10
Day 2
1
Power Clean
1 Set
1 Set
1 Set
3 Sets
5 Reps
3 Reps
2 Reps
1 Reps
@6
@8
@8.5
@10
2
Deadlift (Barbell)
1 Set
1 Set
2 Sets
3 Sets
5 Reps
3 Reps
2 Reps
1 Reps
@6
@7
@8
@10
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 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 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
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 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 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
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 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 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
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 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 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
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 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 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
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)
1 Set
1 Set
2 Sets
3 Sets
5 Reps
3 Reps
2 Reps
1 Reps
@6
@7.5
@8
@10
2
Squat (Barbell)
1 Set
1 Set
2 Sets
3 Sets
5 Reps
3 Reps
2 Reps
1 Reps
@6
@7
@8
@10
Day 2
1
Power Clean
1 Set
1 Set
1 Set
3 Sets
5 Reps
3 Reps
2 Reps
1 Reps
@6
@8
@8.5
@10
2
Deadlift (Barbell)
1 Set
1 Set
2 Sets
3 Sets
5 Reps
3 Reps
2 Reps
1 Reps
@6
@7
@8
@10