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Allenamento Settimanale

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1 athletes joined

Program Description

Explosivness

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 03, 2025 09:29
  • Last Edited
    Jun 04, 2025 08:16
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
11
Front Squat (Dumbbell)
4
8 reps
-
12
Box Squat (Barbell)
4
8 reps
-
13
Romanian Deadlift (Dumbbell)
4
8 reps
-
14
Hip Thrust (Dumbbell)
4
8 reps
-
15
Deadlift (Dumbbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
11
Front Squat (Dumbbell)
4
8 reps
-
12
Box Squat (Barbell)
4
8 reps
-
13
Romanian Deadlift (Dumbbell)
4
8 reps
-
14
Hip Thrust (Dumbbell)
4
8 reps
-
15
Deadlift (Dumbbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
11
Front Squat (Dumbbell)
4
8 reps
-
12
Box Squat (Barbell)
4
8 reps
-
13
Romanian Deadlift (Dumbbell)
4
8 reps
-
14
Hip Thrust (Dumbbell)
4
8 reps
-
15
Deadlift (Dumbbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
11
Front Squat (Dumbbell)
4
8 reps
-
12
Box Squat (Barbell)
4
8 reps
-
13
Romanian Deadlift (Dumbbell)
4
8 reps
-
14
Hip Thrust (Dumbbell)
4
8 reps
-
15
Deadlift (Dumbbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
11
Front Squat (Dumbbell)
4
8 reps
-
12
Box Squat (Barbell)
4
8 reps
-
13
Romanian Deadlift (Dumbbell)
4
8 reps
-
14
Hip Thrust (Dumbbell)
4
8 reps
-
15
Deadlift (Dumbbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
11
Front Squat (Dumbbell)
4
8 reps
-
12
Box Squat (Barbell)
4
8 reps
-
13
Romanian Deadlift (Dumbbell)
4
8 reps
-
14
Hip Thrust (Dumbbell)
4
8 reps
-
15
Deadlift (Dumbbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
11
Front Squat (Dumbbell)
4
8 reps
-
12
Box Squat (Barbell)
4
8 reps
-
13
Romanian Deadlift (Dumbbell)
4
8 reps
-
14
Hip Thrust (Dumbbell)
4
8 reps
-
15
Deadlift (Dumbbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
11
Front Squat (Dumbbell)
4
8 reps
-
12
Box Squat (Barbell)
4
8 reps
-
13
Romanian Deadlift (Dumbbell)
4
8 reps
-
14
Hip Thrust (Dumbbell)
4
8 reps
-
15
Deadlift (Dumbbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
11
Front Squat (Dumbbell)
4
8 reps
-
12
Box Squat (Barbell)
4
8 reps
-
13
Romanian Deadlift (Dumbbell)
4
8 reps
-
14
Hip Thrust (Dumbbell)
4
8 reps
-
15
Deadlift (Dumbbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
11
Front Squat (Dumbbell)
4
8 reps
-
12
Box Squat (Barbell)
4
8 reps
-
13
Romanian Deadlift (Dumbbell)
4
8 reps
-
14
Hip Thrust (Dumbbell)
4
8 reps
-
15
Deadlift (Dumbbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
11
Front Squat (Dumbbell)
4
8 reps
-
12
Box Squat (Barbell)
4
8 reps
-
13
Romanian Deadlift (Dumbbell)
4
8 reps
-
14
Hip Thrust (Dumbbell)
4
8 reps
-
15
Deadlift (Dumbbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
11
Front Squat (Dumbbell)
4
8 reps
-
12
Box Squat (Barbell)
4
8 reps
-
13
Romanian Deadlift (Dumbbell)
4
8 reps
-
14
Hip Thrust (Dumbbell)
4
8 reps
-
15
Deadlift (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
4
1 mins
-
2
A Skip
4
1 mins
-
3
B Skip
4
1 mins
-
4
Hurdle Skip
4
1 mins
-
5
Butt Kicks
4
1 mins
-
6
Ankle Cycling
4
1 mins
-
7
Shin Cycling
4
1 mins
-
8
Straight Leg Speed Bounds
4
1 mins
-
9
Straight Leg Power Power Bounds
4
1 mins
-
10
Alter Cycling
4
1 mins
-
11
Bent Knee Bounds
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
4
1 mins
-
2
A Skip
4
1 mins
-
3
B Skip
4
1 mins
-
4
Hurdle Skip
4
1 mins
-
5
Butt Kicks
4
1 mins
-
6
Ankle Cycling
4
1 mins
-
7
Shin Cycling
4
1 mins
-
8
Straight Leg Speed Bounds
4
1 mins
-
9
Straight Leg Power Power Bounds
4
1 mins
-
10
Alter Cycling
4
1 mins
-
11
Bent Knee Bounds
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
4
1 mins
-
2
A Skip
4
1 mins
-
3
B Skip
4
1 mins
-
4
Hurdle Skip
4
1 mins
-
5
Butt Kicks
4
1 mins
-
6
Ankle Cycling
4
1 mins
-
7
Shin Cycling
4
1 mins
-
8
Straight Leg Speed Bounds
4
1 mins
-
9
Straight Leg Power Power Bounds
4
1 mins
-
10
Alter Cycling
4
1 mins
-
11
Bent Knee Bounds
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
4
1 mins
-
2
A Skip
4
1 mins
-
3
B Skip
4
1 mins
-
4
Hurdle Skip
4
1 mins
-
5
Butt Kicks
4
1 mins
-
6
Ankle Cycling
4
1 mins
-
7
Shin Cycling
4
1 mins
-
8
Straight Leg Speed Bounds
4
1 mins
-
9
Straight Leg Power Power Bounds
4
1 mins
-
10
Alter Cycling
4
1 mins
-
11
Bent Knee Bounds
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
4
1 mins
-
2
A Skip
4
1 mins
-
3
B Skip
4
1 mins
-
4
Hurdle Skip
4
1 mins
-
5
Butt Kicks
4
1 mins
-
6
Ankle Cycling
4
1 mins
-
7
Shin Cycling
4
1 mins
-
8
Straight Leg Speed Bounds
4
1 mins
-
9
Straight Leg Power Power Bounds
4
1 mins
-
10
Alter Cycling
4
1 mins
-
11
Bent Knee Bounds
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
4
1 mins
-
2
A Skip
4
1 mins
-
3
B Skip
4
1 mins
-
4
Hurdle Skip
4
1 mins
-
5
Butt Kicks
4
1 mins
-
6
Ankle Cycling
4
1 mins
-
7
Shin Cycling
4
1 mins
-
8
Straight Leg Speed Bounds
4
1 mins
-
9
Straight Leg Power Power Bounds
4
1 mins
-
10
Alter Cycling
4
1 mins
-
11
Bent Knee Bounds
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
4
1 mins
-
2
A Skip
4
1 mins
-
3
B Skip
4
1 mins
-
4
Hurdle Skip
4
1 mins
-
5
Butt Kicks
4
1 mins
-
6
Ankle Cycling
4
1 mins
-
7
Shin Cycling
4
1 mins
-
8
Straight Leg Speed Bounds
4
1 mins
-
9
Straight Leg Power Power Bounds
4
1 mins
-
10
Alter Cycling
4
1 mins
-
11
Bent Knee Bounds
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
4
1 mins
-
2
A Skip
4
1 mins
-
3
B Skip
4
1 mins
-
4
Hurdle Skip
4
1 mins
-
5
Butt Kicks
4
1 mins
-
6
Ankle Cycling
4
1 mins
-
7
Shin Cycling
4
1 mins
-
8
Straight Leg Speed Bounds
4
1 mins
-
9
Straight Leg Power Power Bounds
4
1 mins
-
10
Alter Cycling
4
1 mins
-
11
Bent Knee Bounds
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
4
1 mins
-
2
A Skip
4
1 mins
-
3
B Skip
4
1 mins
-
4
Hurdle Skip
4
1 mins
-
5
Butt Kicks
4
1 mins
-
6
Ankle Cycling
4
1 mins
-
7
Shin Cycling
4
1 mins
-
8
Straight Leg Speed Bounds
4
1 mins
-
9
Straight Leg Power Power Bounds
4
1 mins
-
10
Alter Cycling
4
1 mins
-
11
Bent Knee Bounds
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
4
1 mins
-
2
A Skip
4
1 mins
-
3
B Skip
4
1 mins
-
4
Hurdle Skip
4
1 mins
-
5
Butt Kicks
4
1 mins
-
6
Ankle Cycling
4
1 mins
-
7
Shin Cycling
4
1 mins
-
8
Straight Leg Speed Bounds
4
1 mins
-
9
Straight Leg Power Power Bounds
4
1 mins
-
10
Alter Cycling
4
1 mins
-
11
Bent Knee Bounds
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
4
1 mins
-
2
A Skip
4
1 mins
-
3
B Skip
4
1 mins
-
4
Hurdle Skip
4
1 mins
-
5
Butt Kicks
4
1 mins
-
6
Ankle Cycling
4
1 mins
-
7
Shin Cycling
4
1 mins
-
8
Straight Leg Speed Bounds
4
1 mins
-
9
Straight Leg Power Power Bounds
4
1 mins
-
10
Alter Cycling
4
1 mins
-
11
Bent Knee Bounds
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
4
1 mins
-
2
A Skip
4
1 mins
-
3
B Skip
4
1 mins
-
4
Hurdle Skip
4
1 mins
-
5
Butt Kicks
4
1 mins
-
6
Ankle Cycling
4
1 mins
-
7
Shin Cycling
4
1 mins
-
8
Straight Leg Speed Bounds
4
1 mins
-
9
Straight Leg Power Power Bounds
4
1 mins
-
10
Alter Cycling
4
1 mins
-
11
Bent Knee Bounds
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Buglarian Split Squat Jump
4
10 reps
-
11
Hip Thrust (Dumbbell)
4
10 reps
-
12
Double Jump (Seated - Squat Jump)
4
10 reps
-
13
Explosive Lunge
4
10 reps
-
14
Lateral and Front Jump
4
20 reps
-
15
Pogo Jump
4
20 reps
-
16
Standing Calf Raise
4
20 reps
-
17
Standing Calf Raises 22:10
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Buglarian Split Squat Jump
4
10 reps
-
11
Hip Thrust (Dumbbell)
4
10 reps
-
12
Double Jump (Seated - Squat Jump)
4
10 reps
-
13
Explosive Lunge
4
10 reps
-
14
Lateral and Front Jump
4
20 reps
-
15
Pogo Jump
4
20 reps
-
16
Standing Calf Raise
4
20 reps
-
17
Standing Calf Raises 22:10
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Buglarian Split Squat Jump
4
10 reps
-
11
Hip Thrust (Dumbbell)
4
10 reps
-
12
Double Jump (Seated - Squat Jump)
4
10 reps
-
13
Explosive Lunge
4
10 reps
-
14
Lateral and Front Jump
4
20 reps
-
15
Pogo Jump
4
20 reps
-
16
Standing Calf Raise
4
20 reps
-
17
Standing Calf Raises 22:10
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Buglarian Split Squat Jump
4
10 reps
-
11
Hip Thrust (Dumbbell)
4
10 reps
-
12
Double Jump (Seated - Squat Jump)
4
10 reps
-
13
Explosive Lunge
4
10 reps
-
14
Lateral and Front Jump
4
20 reps
-
15
Pogo Jump
4
20 reps
-
16
Standing Calf Raise
4
20 reps
-
17
Standing Calf Raises 22:10
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Buglarian Split Squat Jump
4
10 reps
-
11
Hip Thrust (Dumbbell)
4
10 reps
-
12
Double Jump (Seated - Squat Jump)
4
10 reps
-
13
Explosive Lunge
4
10 reps
-
14
Lateral and Front Jump
4
20 reps
-
15
Pogo Jump
4
20 reps
-
16
Standing Calf Raise
4
20 reps
-
17
Standing Calf Raises 22:10
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Buglarian Split Squat Jump
4
10 reps
-
11
Hip Thrust (Dumbbell)
4
10 reps
-
12
Double Jump (Seated - Squat Jump)
4
10 reps
-
13
Explosive Lunge
4
10 reps
-
14
Lateral and Front Jump
4
20 reps
-
15
Pogo Jump
4
20 reps
-
16
Standing Calf Raise
4
20 reps
-
17
Standing Calf Raises 22:10
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Buglarian Split Squat Jump
4
10 reps
-
11
Hip Thrust (Dumbbell)
4
10 reps
-
12
Double Jump (Seated - Squat Jump)
4
10 reps
-
13
Explosive Lunge
4
10 reps
-
14
Lateral and Front Jump
4
20 reps
-
15
Pogo Jump
4
20 reps
-
16
Standing Calf Raise
4
20 reps
-
17
Standing Calf Raises 22:10
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Buglarian Split Squat Jump
4
10 reps
-
11
Hip Thrust (Dumbbell)
4
10 reps
-
12
Double Jump (Seated - Squat Jump)
4
10 reps
-
13
Explosive Lunge
4
10 reps
-
14
Lateral and Front Jump
4
20 reps
-
15
Pogo Jump
4
20 reps
-
16
Standing Calf Raise
4
20 reps
-
17
Standing Calf Raises 22:10
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Buglarian Split Squat Jump
4
10 reps
-
11
Hip Thrust (Dumbbell)
4
10 reps
-
12
Double Jump (Seated - Squat Jump)
4
10 reps
-
13
Explosive Lunge
4
10 reps
-
14
Lateral and Front Jump
4
20 reps
-
15
Pogo Jump
4
20 reps
-
16
Standing Calf Raise
4
20 reps
-
17
Standing Calf Raises 22:10
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Buglarian Split Squat Jump
4
10 reps
-
11
Hip Thrust (Dumbbell)
4
10 reps
-
12
Double Jump (Seated - Squat Jump)
4
10 reps
-
13
Explosive Lunge
4
10 reps
-
14
Lateral and Front Jump
4
20 reps
-
15
Pogo Jump
4
20 reps
-
16
Standing Calf Raise
4
20 reps
-
17
Standing Calf Raises 22:10
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Buglarian Split Squat Jump
4
10 reps
-
11
Hip Thrust (Dumbbell)
4
10 reps
-
12
Double Jump (Seated - Squat Jump)
4
10 reps
-
13
Explosive Lunge
4
10 reps
-
14
Lateral and Front Jump
4
20 reps
-
15
Pogo Jump
4
20 reps
-
16
Standing Calf Raise
4
20 reps
-
17
Standing Calf Raises 22:10
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Buglarian Split Squat Jump
4
10 reps
-
11
Hip Thrust (Dumbbell)
4
10 reps
-
12
Double Jump (Seated - Squat Jump)
4
10 reps
-
13
Explosive Lunge
4
10 reps
-
14
Lateral and Front Jump
4
20 reps
-
15
Pogo Jump
4
20 reps
-
16
Standing Calf Raise
4
20 reps
-
17
Standing Calf Raises 22:10
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
4
1 mins
-
2
A Skip
4
1 mins
-
3
B Skip
4
1 mins
-
4
Hurdle Skip
4
1 mins
-
5
Butt Kicks
4
1 mins
-
6
Ankle Cycling
4
1 mins
-
7
Shin Cycling
4
1 mins
-
8
Straight Leg Speed Bounds
4
1 mins
-
9
Straight Leg Power Power Bounds
4
1 mins
-
10
Alter Cycling
4
1 mins
-
11
Bent Knee Bounds
4
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
4
1 mins
-
2
A Skip
4
1 mins
-
3
B Skip
4
1 mins
-
4
Hurdle Skip
4
1 mins
-
5
Butt Kicks
4
1 mins
-
6
Ankle Cycling
4
1 mins
-
7
Shin Cycling
4
1 mins
-
8
Straight Leg Speed Bounds
4
1 mins
-
9
Straight Leg Power Power Bounds
4
1 mins
-
10
Alter Cycling
4
1 mins
-
11
Bent Knee Bounds
4
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
4
1 mins
-
2
A Skip
4
1 mins
-
3
B Skip
4
1 mins
-
4
Hurdle Skip
4
1 mins
-
5
Butt Kicks
4
1 mins
-
6
Ankle Cycling
4
1 mins
-
7
Shin Cycling
4
1 mins
-
8
Straight Leg Speed Bounds
4
1 mins
-
9
Straight Leg Power Power Bounds
4
1 mins
-
10
Alter Cycling
4
1 mins
-
11
Bent Knee Bounds
4
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
4
1 mins
-
2
A Skip
4
1 mins
-
3
B Skip
4
1 mins
-
4
Hurdle Skip
4
1 mins
-
5
Butt Kicks
4
1 mins
-
6
Ankle Cycling
4
1 mins
-
7
Shin Cycling
4
1 mins
-
8
Straight Leg Speed Bounds
4
1 mins
-
9
Straight Leg Power Power Bounds
4
1 mins
-
10
Alter Cycling
4
1 mins
-
11
Bent Knee Bounds
4
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
4
1 mins
-
2
A Skip
4
1 mins
-
3
B Skip
4
1 mins
-
4
Hurdle Skip
4
1 mins
-
5
Butt Kicks
4
1 mins
-
6
Ankle Cycling
4
1 mins
-
7
Shin Cycling
4
1 mins
-
8
Straight Leg Speed Bounds
4
1 mins
-
9
Straight Leg Power Power Bounds
4
1 mins
-
10
Alter Cycling
4
1 mins
-
11
Bent Knee Bounds
4
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
4
1 mins
-
2
A Skip
4
1 mins
-
3
B Skip
4
1 mins
-
4
Hurdle Skip
4
1 mins
-
5
Butt Kicks
4
1 mins
-
6
Ankle Cycling
4
1 mins
-
7
Shin Cycling
4
1 mins
-
8
Straight Leg Speed Bounds
4
1 mins
-
9
Straight Leg Power Power Bounds
4
1 mins
-
10
Alter Cycling
4
1 mins
-
11
Bent Knee Bounds
4
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
4
1 mins
-
2
A Skip
4
1 mins
-
3
B Skip
4
1 mins
-
4
Hurdle Skip
4
1 mins
-
5
Butt Kicks
4
1 mins
-
6
Ankle Cycling
4
1 mins
-
7
Shin Cycling
4
1 mins
-
8
Straight Leg Speed Bounds
4
1 mins
-
9
Straight Leg Power Power Bounds
4
1 mins
-
10
Alter Cycling
4
1 mins
-
11
Bent Knee Bounds
4
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
4
1 mins
-
2
A Skip
4
1 mins
-
3
B Skip
4
1 mins
-
4
Hurdle Skip
4
1 mins
-
5
Butt Kicks
4
1 mins
-
6
Ankle Cycling
4
1 mins
-
7
Shin Cycling
4
1 mins
-
8
Straight Leg Speed Bounds
4
1 mins
-
9
Straight Leg Power Power Bounds
4
1 mins
-
10
Alter Cycling
4
1 mins
-
11
Bent Knee Bounds
4
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
4
1 mins
-
2
A Skip
4
1 mins
-
3
B Skip
4
1 mins
-
4
Hurdle Skip
4
1 mins
-
5
Butt Kicks
4
1 mins
-
6
Ankle Cycling
4
1 mins
-
7
Shin Cycling
4
1 mins
-
8
Straight Leg Speed Bounds
4
1 mins
-
9
Straight Leg Power Power Bounds
4
1 mins
-
10
Alter Cycling
4
1 mins
-
11
Bent Knee Bounds
4
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
4
1 mins
-
2
A Skip
4
1 mins
-
3
B Skip
4
1 mins
-
4
Hurdle Skip
4
1 mins
-
5
Butt Kicks
4
1 mins
-
6
Ankle Cycling
4
1 mins
-
7
Shin Cycling
4
1 mins
-
8
Straight Leg Speed Bounds
4
1 mins
-
9
Straight Leg Power Power Bounds
4
1 mins
-
10
Alter Cycling
4
1 mins
-
11
Bent Knee Bounds
4
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
4
1 mins
-
2
A Skip
4
1 mins
-
3
B Skip
4
1 mins
-
4
Hurdle Skip
4
1 mins
-
5
Butt Kicks
4
1 mins
-
6
Ankle Cycling
4
1 mins
-
7
Shin Cycling
4
1 mins
-
8
Straight Leg Speed Bounds
4
1 mins
-
9
Straight Leg Power Power Bounds
4
1 mins
-
10
Alter Cycling
4
1 mins
-
11
Bent Knee Bounds
4
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
4
1 mins
-
2
A Skip
4
1 mins
-
3
B Skip
4
1 mins
-
4
Hurdle Skip
4
1 mins
-
5
Butt Kicks
4
1 mins
-
6
Ankle Cycling
4
1 mins
-
7
Shin Cycling
4
1 mins
-
8
Straight Leg Speed Bounds
4
1 mins
-
9
Straight Leg Power Power Bounds
4
1 mins
-
10
Alter Cycling
4
1 mins
-
11
Bent Knee Bounds
4
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Pec Fly (Dumbbell)
4 Sets
8 Reps
-
2
Bench Press (Dumbbell)
4 Sets
8 Reps
-
3
Neutral Grip Dumbbell Bench Press
4 Sets
8 Reps
-
4
Decline Push Up
4 Sets
10 Reps
-
5
Plank to Push Up
4 Sets
10 Reps
-
6
Tricep Dip (Bodyweight)
4 Sets
10 Reps
-
7
Plank
4 Sets
1 mins
-
8
Abs Crunch (Bodyweight)
4 Sets
30 Reps
-
9
Mountain Climber
4 Sets
1 mins
-
10
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
-
11
Front Squat (Dumbbell)
4 Sets
8 Reps
-
12
Box Squat (Barbell)
4 Sets
8 Reps
-
13
Romanian Deadlift (Dumbbell)
4 Sets
8 Reps
-
14
Hip Thrust (Dumbbell)
4 Sets
8 Reps
-
15
Deadlift (Dumbbell)
4 Sets
8 Reps
-
Day 2
1
Hammer Curl (Dumbbell)
4 Sets
8 Reps
-
2
Bicep Curl (Dumbbell)
4 Sets
8 Reps
-
3
Seated Dumbbell Curl
4 Sets
8 Reps
-
4
Standing Shoulder Press (Dumbbell)
4 Sets
8 Reps
-
5
Arnold Press
4 Sets
8 Reps
-
6
Shrug (Dumbbell)
4 Sets
8 Reps
-
7
Front Raise
4 Sets
8 Reps
-
8
Rear Delt Fly (Dumbbell)
4 Sets
8 Reps
-
9
Lateral Raise (Dumbbell)
4 Sets
8 Reps
-
10
Single Arm Row (Dumbbell)
4 Sets
8 Reps
-
11
Pullover (Dumbbell)
4 Sets
8 Reps
-
12
Kroc Row
4 Sets
8 Reps
-
13
Cyclette
1 Set
45 mins
-
Day 4
1
Pec Fly (Dumbbell)
4 Sets
8 Reps
-
2
Bench Press (Dumbbell)
4 Sets
8 Reps
-
3
Neutral Grip Dumbbell Bench Press
4 Sets
8 Reps
-
4
Decline Push Up
4 Sets
10 Reps
-
5
Plank to Push Up
4 Sets
10 Reps
-
6
Tricep Dip (Bodyweight)
4 Sets
10 Reps
-
7
Plank
4 Sets
1 mins
-
8
Abs Crunch (Bodyweight)
4 Sets
30 Reps
-
9
Mountain Climber
4 Sets
1 mins
-
10
Buglarian Split Squat Jump
4 Sets
10 Reps
-
11
Hip Thrust (Dumbbell)
4 Sets
10 Reps
-
12
Double Jump (Seated - Squat Jump)
4 Sets
10 Reps
-
13
Explosive Lunge
4 Sets
10 Reps
-
14
Lateral and Front Jump
4 Sets
20 Reps
-
15
Pogo Jump
4 Sets
20 Reps
-
16
Standing Calf Raise
4 Sets
20 Reps
-
17
Standing Calf Raises 22:10
4 Sets
20 Reps
-
Day 5
1
Hammer Curl (Dumbbell)
4 Sets
8 Reps
-
2
Bicep Curl (Dumbbell)
4 Sets
8 Reps
-
3
Seated Dumbbell Curl
4 Sets
8 Reps
-
4
Standing Shoulder Press (Dumbbell)
4 Sets
8 Reps
-
5
Arnold Press
4 Sets
8 Reps
-
6
Shrug (Dumbbell)
4 Sets
8 Reps
-
7
Front Raise
4 Sets
8 Reps
-
8
Rear Delt Fly (Dumbbell)
4 Sets
8 Reps
-
9
Lateral Raise (Dumbbell)
4 Sets
8 Reps
-
10
Single Arm Row (Dumbbell)
4 Sets
8 Reps
-
11
Pullover (Dumbbell)
4 Sets
8 Reps
-
12
Kroc Row
4 Sets
8 Reps
-
13
Cyclette
1 Set
45 mins
-
Day 7
1
Rest
1 Set
1 mins
-
Day 3
1
Rest
4 Sets
1 mins
-
2
A Skip
4 Sets
1 mins
-
3
B Skip
4 Sets
1 mins
-
4
Hurdle Skip
4 Sets
1 mins
-
5
Butt Kicks
4 Sets
1 mins
-
6
Ankle Cycling
4 Sets
1 mins
-
7
Shin Cycling
4 Sets
1 mins
-
8
Straight Leg Speed Bounds
4 Sets
1 mins
-
9
Straight Leg Power Power Bounds
4 Sets
1 mins
-
10
Alter Cycling
4 Sets
1 mins
-
11
Bent Knee Bounds
4 Sets
1 mins
-
Day 6
1
Rest
4 Sets
1 mins
-
2
A Skip
4 Sets
1 mins
-
3
B Skip
4 Sets
1 mins
-
4
Hurdle Skip
4 Sets
1 mins
-
5
Butt Kicks
4 Sets
1 mins
-
6
Ankle Cycling
4 Sets
1 mins
-
7
Shin Cycling
4 Sets
1 mins
-
8
Straight Leg Speed Bounds
4 Sets
1 mins
-
9
Straight Leg Power Power Bounds
4 Sets
1 mins
-
10
Alter Cycling
4 Sets
1 mins
-
11
Bent Knee Bounds
4 Sets
1 mins
-