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BoostcampPNG

Batman:make a killer out of you

by Tucker H.

Program Description

This program will help you build muscle build strength and build athletic abilities like martial arts, endurance, and other athletic abilities. You will get a lien physique with peak human potential.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 13, 2025 12:32
  • Last Edited
    May 13, 2025 10:35
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
3
1 mins
RPE 6
1B
Box Jump
3
10 reps
RPE 8
1C
Shadow Boxing
3
1 mins
RPE 8
2A
World's Greatest Stretch
3
10 reps
RPE 6
2B
Cossack Squat
3
20 reps
RPE 6.5
3A
Bench Press (Dumbbell)
3
8 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 8
4A
Front Squat (Dumbbell)
3
8 reps
RPE 8
4B
Single Arm Row (Dumbbell)
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
1 mins
RPE 6
1B
Box Jump
1
10 reps
RPE 8
1C
Shadow Boxing
1
1 mins
RPE 8
2A
World's Greatest Stretch
1
10 reps
RPE 6
2B
Cossack Squat
1
20 reps
RPE 6.5
3A
Bench Press (Dumbbell)
1
8 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
1
6 reps
RPE 8
4A
Front Squat (Dumbbell)
1
8 reps
RPE 8
4B
Single Arm Row (Dumbbell)
1
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
1 mins
RPE 6
1B
Box Jump
1
10 reps
RPE 8
1C
Shadow Boxing
1
1 mins
RPE 8
2A
World's Greatest Stretch
1
10 reps
RPE 6
2B
Cossack Squat
1
20 reps
RPE 6.5
3A
Bench Press (Dumbbell)
1
8 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
1
6 reps
RPE 8
4A
Front Squat (Dumbbell)
1
8 reps
RPE 8
4B
Single Arm Row (Dumbbell)
1
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
1 mins
RPE 6
1B
Box Jump
1
10 reps
RPE 8
1C
Shadow Boxing
1
1 mins
RPE 8
2A
World's Greatest Stretch
1
10 reps
RPE 6
2B
Cossack Squat
1
20 reps
RPE 6.5
3A
Bench Press (Dumbbell)
1
8 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
1
6 reps
RPE 8
4A
Front Squat (Dumbbell)
1
8 reps
RPE 8
4B
Single Arm Row (Dumbbell)
1
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
1 mins
RPE 6
1B
Box Jump
1
10 reps
RPE 8
1C
Shadow Boxing
1
1 mins
RPE 8
2A
World's Greatest Stretch
1
10 reps
RPE 6
2B
Cossack Squat
1
20 reps
RPE 6.5
3A
Bench Press (Dumbbell)
1
8 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
1
6 reps
RPE 8
4A
Front Squat (Dumbbell)
1
8 reps
RPE 8
4B
Single Arm Row (Dumbbell)
1
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
1 mins
RPE 6
1B
Box Jump
1
10 reps
RPE 8
1C
Shadow Boxing
1
1 mins
RPE 8
2A
World's Greatest Stretch
1
10 reps
RPE 6
2B
Cossack Squat
1
20 reps
RPE 6.5
3A
Bench Press (Dumbbell)
1
8 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
1
6 reps
RPE 8
4A
Front Squat (Dumbbell)
1
8 reps
RPE 8
4B
Single Arm Row (Dumbbell)
1
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
1 mins
RPE 6
1B
Box Jump
1
10 reps
RPE 8
1C
Shadow Boxing
1
1 mins
RPE 8
2A
World's Greatest Stretch
1
10 reps
RPE 6
2B
Cossack Squat
1
20 reps
RPE 6.5
3A
Bench Press (Dumbbell)
1
8 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
1
6 reps
RPE 8
4A
Front Squat (Dumbbell)
1
8 reps
RPE 8
4B
Single Arm Row (Dumbbell)
1
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
1 mins
RPE 6
1B
Box Jump
1
10 reps
RPE 8
1C
Shadow Boxing
1
1 mins
RPE 8
2A
World's Greatest Stretch
1
10 reps
RPE 6
2B
Cossack Squat
1
20 reps
RPE 6.5
3A
Bench Press (Dumbbell)
1
8 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
1
6 reps
RPE 8
4A
Front Squat (Dumbbell)
1
8 reps
RPE 8
4B
Single Arm Row (Dumbbell)
1
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
1 mins
RPE 6
1B
Box Jump
1
10 reps
RPE 8
1C
Shadow Boxing
1
1 mins
RPE 8
2A
World's Greatest Stretch
1
10 reps
RPE 6
2B
Cossack Squat
1
20 reps
RPE 6.5
3A
Bench Press (Dumbbell)
1
8 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
1
6 reps
RPE 8
4A
Front Squat (Dumbbell)
1
8 reps
RPE 8
4B
Single Arm Row (Dumbbell)
1
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
1 mins
RPE 6
1B
Box Jump
1
10 reps
RPE 8
1C
Shadow Boxing
1
1 mins
RPE 8
2A
World's Greatest Stretch
1
10 reps
RPE 6
2B
Cossack Squat
1
20 reps
RPE 6.5
3A
Bench Press (Dumbbell)
1
8 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
1
6 reps
RPE 8
4A
Front Squat (Dumbbell)
1
8 reps
RPE 8
4B
Single Arm Row (Dumbbell)
1
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
50 reps
RPE 6
2
Broad Jump
3
10 reps
RPE 7
3A
Stretching
3
2 mins
RPE 6
3B
Cossack Squat (Bodyweight)
3
20 reps
RPE 6
4A
Front Squat (Barbell)
3
8 reps
RPE 8
4B
Landmine Clean And Press
3
6 reps
RPE 8
5A
Barbell Row
3
8 reps
RPE 8
5B
KAS Glute Bridge
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
1
50 reps
RPE 6
2
Broad Jump
1
10 reps
RPE 7
3A
Stretching
1
2 mins
RPE 6
3B
Cossack Squat (Bodyweight)
1
20 reps
RPE 6
4A
Front Squat (Barbell)
1
8 reps
RPE 8
4B
Landmine Clean And Press
1
6 reps
RPE 8
5A
Barbell Row
1
8 reps
RPE 8
5B
KAS Glute Bridge
1
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
1
50 reps
RPE 6
2
Broad Jump
1
10 reps
RPE 7
3A
Stretching
1
2 mins
RPE 6
3B
Cossack Squat (Bodyweight)
1
20 reps
RPE 6
4A
Front Squat (Barbell)
1
8 reps
RPE 8
4B
Landmine Clean And Press
1
6 reps
RPE 8
5A
Barbell Row
1
8 reps
RPE 8
5B
KAS Glute Bridge
1
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
1
50 reps
RPE 6
2
Broad Jump
1
10 reps
RPE 7
3A
Stretching
1
2 mins
RPE 6
3B
Cossack Squat (Bodyweight)
1
20 reps
RPE 6
4A
Front Squat (Barbell)
1
8 reps
RPE 8
4B
Landmine Clean And Press
1
6 reps
RPE 8
5A
Barbell Row
1
8 reps
RPE 8
5B
KAS Glute Bridge
1
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
1
50 reps
RPE 6
2
Broad Jump
1
10 reps
RPE 7
3A
Stretching
1
2 mins
RPE 6
3B
Cossack Squat (Bodyweight)
1
20 reps
RPE 6
4A
Front Squat (Barbell)
1
8 reps
RPE 8
4B
Landmine Clean And Press
1
6 reps
RPE 8
5A
Barbell Row
1
8 reps
RPE 8
5B
KAS Glute Bridge
1
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
1
50 reps
RPE 6
2
Broad Jump
1
10 reps
RPE 7
3A
Stretching
1
2 mins
RPE 6
3B
Cossack Squat (Bodyweight)
1
20 reps
RPE 6
4A
Front Squat (Barbell)
1
8 reps
RPE 8
4B
Landmine Clean And Press
1
6 reps
RPE 8
5A
Barbell Row
1
8 reps
RPE 8
5B
KAS Glute Bridge
1
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
1
50 reps
RPE 6
2
Broad Jump
1
10 reps
RPE 7
3A
Stretching
1
2 mins
RPE 6
3B
Cossack Squat (Bodyweight)
1
20 reps
RPE 6
4A
Front Squat (Barbell)
1
8 reps
RPE 8
4B
Landmine Clean And Press
1
6 reps
RPE 8
5A
Barbell Row
1
8 reps
RPE 8
5B
KAS Glute Bridge
1
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
1
50 reps
RPE 6
2
Broad Jump
1
10 reps
RPE 7
3A
Stretching
1
2 mins
RPE 6
3B
Cossack Squat (Bodyweight)
1
20 reps
RPE 6
4A
Front Squat (Barbell)
1
8 reps
RPE 8
4B
Landmine Clean And Press
1
6 reps
RPE 8
5A
Barbell Row
1
8 reps
RPE 8
5B
KAS Glute Bridge
1
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
1
50 reps
RPE 6
2
Broad Jump
1
10 reps
RPE 7
3A
Stretching
1
2 mins
RPE 6
3B
Cossack Squat (Bodyweight)
1
20 reps
RPE 6
4A
Front Squat (Barbell)
1
8 reps
RPE 8
4B
Landmine Clean And Press
1
6 reps
RPE 8
5A
Barbell Row
1
8 reps
RPE 8
5B
KAS Glute Bridge
1
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
1
50 reps
RPE 6
2
Broad Jump
1
10 reps
RPE 7
3A
Stretching
1
2 mins
RPE 6
3B
Cossack Squat (Bodyweight)
1
20 reps
RPE 6
4A
Front Squat (Barbell)
1
8 reps
RPE 8
4B
Landmine Clean And Press
1
6 reps
RPE 8
5A
Barbell Row
1
8 reps
RPE 8
5B
KAS Glute Bridge
1
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
1 mins
RPE 6
2A
Jump Squat
3
10 reps
RPE 7
2B
Dip (Weighted)
3
8 reps
RPE 8
3A
World's Greatest Stretch
3
10 reps
RPE 6
3B
Decline Push Up
3
6 reps
RPE 8
4
Sprint
3
0.5 mins
RPE 10
5A
Pull-Up (Weighted)
3
6 reps
RPE 8
5B
Split Squat (Dumbbell)
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
1 mins
RPE 6
2A
Jump Squat
1
10 reps
RPE 7
2B
Dip (Weighted)
1
8 reps
RPE 8
3A
World's Greatest Stretch
1
10 reps
RPE 6
3B
Decline Push Up
1
6 reps
RPE 8
4
Sprint
1
0.5 mins
RPE 10
5A
Pull-Up (Weighted)
1
6 reps
RPE 8
5B
Split Squat (Dumbbell)
1
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
1 mins
RPE 6
2A
Jump Squat
1
10 reps
RPE 7
2B
Dip (Weighted)
1
8 reps
RPE 8
3A
World's Greatest Stretch
1
10 reps
RPE 6
3B
Decline Push Up
1
6 reps
RPE 8
4
Sprint
1
0.5 mins
RPE 10
5A
Pull-Up (Weighted)
1
6 reps
RPE 8
5B
Split Squat (Dumbbell)
1
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
1 mins
RPE 6
2A
Jump Squat
1
10 reps
RPE 7
2B
Dip (Weighted)
1
8 reps
RPE 8
3A
World's Greatest Stretch
1
10 reps
RPE 6
3B
Decline Push Up
1
6 reps
RPE 8
4
Sprint
1
0.5 mins
RPE 10
5A
Pull-Up (Weighted)
1
6 reps
RPE 8
5B
Split Squat (Dumbbell)
1
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
1 mins
RPE 6
2A
Jump Squat
1
10 reps
RPE 7
2B
Dip (Weighted)
1
8 reps
RPE 8
3A
World's Greatest Stretch
1
10 reps
RPE 6
3B
Decline Push Up
1
6 reps
RPE 8
4
Sprint
1
0.5 mins
RPE 10
5A
Pull-Up (Weighted)
1
6 reps
RPE 8
5B
Split Squat (Dumbbell)
1
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
1 mins
RPE 6
2A
Jump Squat
1
10 reps
RPE 7
2B
Dip (Weighted)
1
8 reps
RPE 8
3A
World's Greatest Stretch
1
10 reps
RPE 6
3B
Decline Push Up
1
6 reps
RPE 8
4
Sprint
1
0.5 mins
RPE 10
5A
Pull-Up (Weighted)
1
6 reps
RPE 8
5B
Split Squat (Dumbbell)
1
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
1 mins
RPE 6
2A
Jump Squat
1
10 reps
RPE 7
2B
Dip (Weighted)
1
8 reps
RPE 8
3A
World's Greatest Stretch
1
10 reps
RPE 6
3B
Decline Push Up
1
6 reps
RPE 8
4
Sprint
1
0.5 mins
RPE 10
5A
Pull-Up (Weighted)
1
6 reps
RPE 8
5B
Split Squat (Dumbbell)
1
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
1 mins
RPE 6
2A
Jump Squat
1
10 reps
RPE 7
2B
Dip (Weighted)
1
8 reps
RPE 8
3A
World's Greatest Stretch
1
10 reps
RPE 6
3B
Decline Push Up
1
6 reps
RPE 8
4
Sprint
1
0.5 mins
RPE 10
5A
Pull-Up (Weighted)
1
6 reps
RPE 8
5B
Split Squat (Dumbbell)
1
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
1 mins
RPE 6
2A
Jump Squat
1
10 reps
RPE 7
2B
Dip (Weighted)
1
8 reps
RPE 8
3A
World's Greatest Stretch
1
10 reps
RPE 6
3B
Decline Push Up
1
6 reps
RPE 8
4
Sprint
1
0.5 mins
RPE 10
5A
Pull-Up (Weighted)
1
6 reps
RPE 8
5B
Split Squat (Dumbbell)
1
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
1 mins
RPE 6
2A
Jump Squat
1
10 reps
RPE 7
2B
Dip (Weighted)
1
8 reps
RPE 8
3A
World's Greatest Stretch
1
10 reps
RPE 6
3B
Decline Push Up
1
6 reps
RPE 8
4
Sprint
1
0.5 mins
RPE 10
5A
Pull-Up (Weighted)
1
6 reps
RPE 8
5B
Split Squat (Dumbbell)
1
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
3 mins
RPE 9
2
Shadow Kick Boxing
3
3 mins
RPE 9
3
Jump Switch Lunge
3
10 reps
RPE 8
4
Single Leg Calf Raise (Weighted)
3
8 reps
RPE 8
5
Box Jump
3
10 reps
RPE 8.5
6
Lateral Box Jump
3
10 reps
RPE 8.5
7
Run
3
5 mins
RPE 9
8
400m Sprint
3
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
10 mins
RPE 8
2
Shadow Kick Boxing
1
10 mins
RPE 8
3
Jump Switch Lunge
1
10 reps
RPE 8
4
Single Leg Calf Raise (Weighted)
1
8 reps
RPE 8
5
Box Jump
1
10 reps
RPE 8.5
6
Lateral Box Jump
1
10 reps
RPE 8.5
7
Run
1
5 mins
RPE 9
8
400m Sprint
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
10 mins
RPE 8
2
Shadow Kick Boxing
1
10 mins
RPE 8
3
Jump Switch Lunge
1
10 reps
RPE 8
4
Single Leg Calf Raise (Weighted)
1
8 reps
RPE 8
5
Box Jump
1
10 reps
RPE 8.5
6
Lateral Box Jump
1
10 reps
RPE 8.5
7
Run
1
5 mins
RPE 9
8
400m Sprint
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
10 mins
RPE 8
2
Shadow Kick Boxing
1
10 mins
RPE 8
3
Jump Switch Lunge
1
10 reps
RPE 8
4
Single Leg Calf Raise (Weighted)
1
8 reps
RPE 8
5
Box Jump
1
10 reps
RPE 8.5
6
Lateral Box Jump
1
10 reps
RPE 8.5
7
Run
1
5 mins
RPE 9
8
400m Sprint
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
10 mins
RPE 8
2
Shadow Kick Boxing
1
10 mins
RPE 8
3
Jump Switch Lunge
1
10 reps
RPE 8
4
Single Leg Calf Raise (Weighted)
1
8 reps
RPE 8
5
Box Jump
1
10 reps
RPE 8.5
6
Lateral Box Jump
1
10 reps
RPE 8.5
7
Run
1
5 mins
RPE 9
8
400m Sprint
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
10 mins
RPE 8
2
Shadow Kick Boxing
1
10 mins
RPE 8
3
Jump Switch Lunge
1
10 reps
RPE 8
4
Single Leg Calf Raise (Weighted)
1
8 reps
RPE 8
5
Box Jump
1
10 reps
RPE 8.5
6
Lateral Box Jump
1
10 reps
RPE 8.5
7
Run
1
5 mins
RPE 9
8
400m Sprint
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
10 mins
RPE 8
2
Shadow Kick Boxing
1
10 mins
RPE 8
3
Jump Switch Lunge
1
10 reps
RPE 8
4
Single Leg Calf Raise (Weighted)
1
8 reps
RPE 8
5
Box Jump
1
10 reps
RPE 8.5
6
Lateral Box Jump
1
10 reps
RPE 8.5
7
Run
1
5 mins
RPE 9
8
400m Sprint
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
10 mins
RPE 8
2
Shadow Kick Boxing
1
10 mins
RPE 8
3
Jump Switch Lunge
1
10 reps
RPE 8
4
Single Leg Calf Raise (Weighted)
1
8 reps
RPE 8
5
Box Jump
1
10 reps
RPE 8.5
6
Lateral Box Jump
1
10 reps
RPE 8.5
7
Run
1
5 mins
RPE 9
8
400m Sprint
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
10 mins
RPE 8
2
Shadow Kick Boxing
1
10 mins
RPE 8
3
Jump Switch Lunge
1
10 reps
RPE 8
4
Single Leg Calf Raise (Weighted)
1
8 reps
RPE 8
5
Box Jump
1
10 reps
RPE 8.5
6
Lateral Box Jump
1
10 reps
RPE 8.5
7
Run
1
5 mins
RPE 9
8
400m Sprint
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
10 mins
RPE 8
2
Shadow Kick Boxing
1
10 mins
RPE 8
3
Jump Switch Lunge
1
10 reps
RPE 8
4
Single Leg Calf Raise (Weighted)
1
8 reps
RPE 8
5
Box Jump
1
10 reps
RPE 8.5
6
Lateral Box Jump
1
10 reps
RPE 8.5
7
Run
1
5 mins
RPE 9
8
400m Sprint
1
1 mins
RPE 10
Week 1
1 / 10 Weeks
Day 1
1A
Jump Rope
3 Sets
1 mins
@6
1B
Box Jump
3 Sets
10 Reps
@8
1C
Shadow Boxing
3 Sets
1 mins
@8
2A
World's Greatest Stretch
3 Sets
10 Reps
@6
2B
Cossack Squat
3 Sets
20 Reps
@6.5
3A
Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3B
Romanian Deadlift (Dumbbell)
3 Sets
6 Reps
@8
4A
Front Squat (Dumbbell)
3 Sets
8 Reps
@8
4B
Single Arm Row (Dumbbell)
3 Sets
6 Reps
@8
Day 2
1
Pogo Jump
3 Sets
50 Reps
@6
2
Broad Jump
3 Sets
10 Reps
@7
3A
Stretching
3 Sets
2 mins
@6
3B
Cossack Squat (Bodyweight)
3 Sets
20 Reps
@6
4A
Front Squat (Barbell)
3 Sets
8 Reps
@8
4B
Landmine Clean And Press
3 Sets
6 Reps
@8
5A
Barbell Row
3 Sets
8 Reps
@8
5B
KAS Glute Bridge
3 Sets
12 Reps
@7
Day 3
1
Jump Rope
3 Sets
1 mins
@6
2A
Jump Squat
3 Sets
10 Reps
@7
2B
Dip (Weighted)
3 Sets
8 Reps
@8
3A
World's Greatest Stretch
3 Sets
10 Reps
@6
3B
Decline Push Up
3 Sets
6 Reps
@8
4
Sprint
3 Sets
0.5 mins
@10
5A
Pull-Up (Weighted)
3 Sets
6 Reps
@8
5B
Split Squat (Dumbbell)
3 Sets
6 Reps
@8
Day 4
1
Shadow Boxing
3 Sets
3 mins
@9
2
Shadow Kick Boxing
3 Sets
3 mins
@9
3
Jump Switch Lunge
3 Sets
10 Reps
@8
4
Single Leg Calf Raise (Weighted)
3 Sets
8 Reps
@8
5
Box Jump
3 Sets
10 Reps
@8.5
6
Lateral Box Jump
3 Sets
10 Reps
@8.5
7
Run
3 Sets
5 mins
@9
8
400m Sprint
3 Sets
1 mins
@10