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BoostcampPNG

Rise

by Joe P.

Program Description

This program is designed to help with strength as well as explosiveness to help your athletic goals in your sport.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 18, 2024 02:41
  • Last Edited
    Jun 18, 2025 10:13

Summary

Elevate your fitness journey with the Rise program, a comprehensive 12-week training plan designed for serious lifters. Committing just four days a week, you'll engage in a balanced mix of compound and isolation exercises, focusing on building strength and muscle across all major muscle groups. From barbell squats to machine leg presses, each session is crafted to challenge your limits and enhance your performance. Get ready to transform your physique and achieve your goals with a structured approach that keeps you motivated and on track!
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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
Squat (Barbell)
4
5 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 8.5
4
Seated Hamstring Curl
4
15 reps
RPE 8.5
5
Seated Calf Raise
3
12 reps
RPE 8.5
6
Standing Calf Raise
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 8.5
4
Seated Hamstring Curl
4
15 reps
RPE 8.5
5
Seated Calf Raise
3
12 reps
RPE 8.5
6
Standing Calf Raise
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 8.5
4
Seated Hamstring Curl
4
15 reps
RPE 8.5
5
Seated Calf Raise
3
12 reps
RPE 8.5
6
Standing Calf Raise
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 8.5
4
Seated Hamstring Curl
4
15 reps
RPE 8.5
5
Seated Calf Raise
3
12 reps
RPE 8.5
6
Standing Calf Raise
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 8.5
4
Seated Hamstring Curl
4
15 reps
RPE 8.5
5
Seated Calf Raise
3
12 reps
RPE 8.5
6
Standing Calf Raise
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 8.5
4
Seated Hamstring Curl
4
15 reps
RPE 8.5
5
Seated Calf Raise
3
12 reps
RPE 8.5
6
Standing Calf Raise
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 8.5
4
Seated Hamstring Curl
4
15 reps
RPE 8.5
5
Seated Calf Raise
3
12 reps
RPE 8.5
6
Standing Calf Raise
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 8.5
4
Seated Hamstring Curl
4
15 reps
RPE 8.5
5
Seated Calf Raise
3
12 reps
RPE 8.5
6
Standing Calf Raise
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 8.5
4
Seated Hamstring Curl
4
15 reps
RPE 8.5
5
Seated Calf Raise
3
12 reps
RPE 8.5
6
Standing Calf Raise
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 8.5
4
Seated Hamstring Curl
4
15 reps
RPE 8.5
5
Seated Calf Raise
3
12 reps
RPE 8.5
6
Standing Calf Raise
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 8.5
4
Seated Hamstring Curl
4
15 reps
RPE 8.5
5
Seated Calf Raise
3
12 reps
RPE 8.5
6
Standing Calf Raise
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 8.5
4
Seated Hamstring Curl
4
15 reps
RPE 8.5
5
Seated Calf Raise
3
12 reps
RPE 8.5
6
Standing Calf Raise
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Lat Pulldown
4
10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
12 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Tricep Rope Push Down (Cable)
3
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Lat Pulldown
4
10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
12 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Tricep Rope Push Down (Cable)
3
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Lat Pulldown
4
10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
12 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Tricep Rope Push Down (Cable)
3
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Lat Pulldown
4
10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
12 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Tricep Rope Push Down (Cable)
3
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Lat Pulldown
4
10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
12 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Tricep Rope Push Down (Cable)
3
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Lat Pulldown
4
10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
12 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Tricep Rope Push Down (Cable)
3
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Lat Pulldown
4
10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
12 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Tricep Rope Push Down (Cable)
3
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Lat Pulldown
4
10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
12 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Tricep Rope Push Down (Cable)
3
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Lat Pulldown
4
10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
12 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Tricep Rope Push Down (Cable)
3
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Lat Pulldown
4
10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
12 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Tricep Rope Push Down (Cable)
3
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Lat Pulldown
4
10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
12 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Tricep Rope Push Down (Cable)
3
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Lat Pulldown
4
10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
12 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Tricep Rope Push Down (Cable)
3
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6 reps
RPE 8
2
Depth Box Jump
3
5 reps
RPE 8
3
Reactive Box Jump
4
4 reps
RPE 8
4
Single Leg Box Jump
3
6 reps
RPE 8
5
Single Leg Box Jump
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6 reps
RPE 8
2
Depth Box Jump
3
5 reps
RPE 8
3
Reactive Box Jump
4
4 reps
RPE 8
4
Single Leg Box Jump
3
6 reps
RPE 8
5
Single Leg Box Jump
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6 reps
RPE 8
2
Depth Box Jump
3
5 reps
RPE 8
3
Reactive Box Jump
4
4 reps
RPE 8
4
Single Leg Box Jump
3
6 reps
RPE 8
5
Single Leg Box Jump
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6 reps
RPE 8
2
Depth Box Jump
3
5 reps
RPE 8
3
Reactive Box Jump
4
4 reps
RPE 8
4
Single Leg Box Jump
3
6 reps
RPE 8
5
Single Leg Box Jump
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6 reps
RPE 8
2
Depth Box Jump
3
5 reps
RPE 8
3
Reactive Box Jump
4
4 reps
RPE 8
4
Single Leg Box Jump
3
6 reps
RPE 8
5
Single Leg Box Jump
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6 reps
RPE 8
2
Depth Box Jump
3
5 reps
RPE 8
3
Reactive Box Jump
4
4 reps
RPE 8
4
Single Leg Box Jump
3
6 reps
RPE 8
5
Single Leg Box Jump
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6 reps
RPE 8
2
Depth Box Jump
3
5 reps
RPE 8
3
Reactive Box Jump
4
4 reps
RPE 8
4
Single Leg Box Jump
3
6 reps
RPE 8
5
Single Leg Box Jump
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6 reps
RPE 8
2
Depth Box Jump
3
5 reps
RPE 8
3
Reactive Box Jump
4
4 reps
RPE 8
4
Single Leg Box Jump
3
6 reps
RPE 8
5
Single Leg Box Jump
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6 reps
RPE 8
2
Depth Box Jump
3
5 reps
RPE 8
3
Reactive Box Jump
4
4 reps
RPE 8
4
Single Leg Box Jump
3
6 reps
RPE 8
5
Single Leg Box Jump
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6 reps
RPE 8
2
Depth Box Jump
3
5 reps
RPE 8
3
Reactive Box Jump
4
4 reps
RPE 8
4
Single Leg Box Jump
3
6 reps
RPE 8
5
Single Leg Box Jump
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6 reps
RPE 8
2
Depth Box Jump
3
5 reps
RPE 8
3
Reactive Box Jump
4
4 reps
RPE 8
4
Single Leg Box Jump
3
6 reps
RPE 8
5
Single Leg Box Jump
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6 reps
RPE 8
2
Depth Box Jump
3
5 reps
RPE 8
3
Reactive Box Jump
4
4 reps
RPE 8
4
Single Leg Box Jump
3
6 reps
RPE 8
5
Single Leg Box Jump
3
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
10 reps
RPE 8.5
3
Seated Row (Cable)
4
10 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
10 reps
RPE 8.5
3
Seated Row (Cable)
4
10 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
10 reps
RPE 8.5
3
Seated Row (Cable)
4
10 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
10 reps
RPE 8.5
3
Seated Row (Cable)
4
10 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
10 reps
RPE 8.5
3
Seated Row (Cable)
4
10 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
10 reps
RPE 8.5
3
Seated Row (Cable)
4
10 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
10 reps
RPE 8.5
3
Seated Row (Cable)
4
10 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
10 reps
RPE 8.5
3
Seated Row (Cable)
4
10 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
10 reps
RPE 8.5
3
Seated Row (Cable)
4
10 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
10 reps
RPE 8.5
3
Seated Row (Cable)
4
10 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
10 reps
RPE 8.5
3
Seated Row (Cable)
4
10 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
10 reps
RPE 8.5
3
Seated Row (Cable)
4
10 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
@8.5
2
Leg Press
3 Sets
12 Reps
@9
3
Leg Extension
4 Sets
12 Reps
@8.5
4
Seated Hamstring Curl
4 Sets
15 Reps
@8.5
5
Seated Calf Raise
3 Sets
12 Reps
@8.5
6
Standing Calf Raise
4 Sets
8 Reps
@9
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@8.5
3
Lat Pulldown
4 Sets
10 Reps
@8.5
4
Lateral Raise (Machine)
3 Sets
12 Reps
@9
5
Preacher Curl (EZ Bar)
3 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
6
Tricep Rope Push Down (Cable)
3 Sets
1 Set
10 Reps
10 Reps
@8.5
@9
Day 3
1
Box Jump
3 Sets
6 Reps
@8
2
Depth Box Jump
3 Sets
5 Reps
@8
3
Reactive Box Jump
4 Sets
4 Reps
@8
4
Single Leg Box Jump
3 Sets
6 Reps
@8
5
Single Leg Box Jump
3 Sets
5 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
4 Sets
5 Reps
@8.5
2
Chest Fly (Dumbbell)
4 Sets
10 Reps
@8.5
3
Seated Row (Cable)
4 Sets
10 Reps
@8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-8 Reps
@9
5
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@9
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@9