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Hybrid training

by Hoop4life 24
2 athletes joined

Program Description

**Hybrid Training Program** Unlock your potential with this comprehensive 9-week hybrid training program, designed to blend strength and conditioning for optimal results. With 5 days of targeted workouts each week, you'll focus on building muscle and improving endurance through a mix of resistance training and bodyweight exercises. Each session is carefully crafted to challenge your limits, featuring a variety of movements that engage multiple muscle groups. Get ready to transform your physique and enhance your overall fitness level!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 09, 2026 06:10
  • Last Edited
    Feb 14, 2026 12:32
Muscle Engagement
Front
Back
MuscleSet
Other
10.3%
Front Delts
8.9%
Triceps
8.2%
Upper Back
8.2%
Biceps
7.5%
Chest
6.8%
Lats
6.8%
Quadriceps
6.8%
Glutes
6.8%
Hamstrings
6.8%
Abs
5.5%
Middle Delts
4.1%
Rear Delts
4.1%
Forearms
3.4%
Calves
2.7%
Adductors
2.1%
Lower Back
0.7%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
RPE 6-8
2
Preacher Curl (EZ Bar)
2
RPE 6-8
3
Lateral Raise (Cable)
2
RPE 6-10
4
Chest Fly (Machine)
2
RPE 6-8
5
Hammer Curl (Dumbbell)
2
RPE 6-8
6
Shoulder Press (Machine)
2
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
RPE 6-8
2
Preacher Curl (EZ Bar)
2
RPE 6-8
3
Lateral Raise (Cable)
2
RPE 6-10
4
Chest Fly (Machine)
2
RPE 6-8
5
Hammer Curl (Dumbbell)
2
RPE 6-8
6
Shoulder Press (Machine)
2
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
RPE 6-8
2
Preacher Curl (EZ Bar)
2
RPE 6-8
3
Lateral Raise (Cable)
2
RPE 6-10
4
Chest Fly (Machine)
2
RPE 6-8
5
Hammer Curl (Dumbbell)
2
RPE 6-8
6
Shoulder Press (Machine)
2
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
RPE 6-8
2
Preacher Curl (EZ Bar)
2
RPE 6-8
3
Lateral Raise (Cable)
2
RPE 6-10
4
Chest Fly (Machine)
2
RPE 6-8
5
Hammer Curl (Dumbbell)
2
RPE 6-8
6
Shoulder Press (Machine)
2
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
RPE 6-8
2
Preacher Curl (EZ Bar)
2
RPE 6-8
3
Lateral Raise (Cable)
2
RPE 6-10
4
Chest Fly (Machine)
2
RPE 6-8
5
Hammer Curl (Dumbbell)
2
RPE 6-8
6
Shoulder Press (Machine)
2
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
RPE 6-8
2
Preacher Curl (EZ Bar)
2
RPE 6-8
3
Lateral Raise (Cable)
2
RPE 6-10
4
Chest Fly (Machine)
2
RPE 6-8
5
Hammer Curl (Dumbbell)
2
RPE 6-8
6
Shoulder Press (Machine)
2
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
RPE 6-8
2
Preacher Curl (EZ Bar)
2
RPE 6-8
3
Lateral Raise (Cable)
2
RPE 6-10
4
Chest Fly (Machine)
2
RPE 6-8
5
Hammer Curl (Dumbbell)
2
RPE 6-8
6
Shoulder Press (Machine)
2
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
RPE 6-8
2
Preacher Curl (EZ Bar)
2
RPE 6-8
3
Lateral Raise (Cable)
2
RPE 6-10
4
Chest Fly (Machine)
2
RPE 6-8
5
Hammer Curl (Dumbbell)
2
RPE 6-8
6
Shoulder Press (Machine)
2
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
RPE 6-8
2
Preacher Curl (EZ Bar)
2
RPE 6-8
3
Lateral Raise (Cable)
2
RPE 6-10
4
Chest Fly (Machine)
2
RPE 6-8
5
Hammer Curl (Dumbbell)
2
RPE 6-8
6
Shoulder Press (Machine)
2
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
RPE 6-10
2
Wide Grip Lat Pulldown
2
RPE 6-8
3
V-Handle Tricep Pushdown (Cable)
2
RPE 6-8
4
T-Bar Row
2
RPE 6-8
5
Chest Supported Row (Machine)
2
RPE 6-8
6
Seated Dip (Machine)
2
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
RPE 6-10
2
Wide Grip Lat Pulldown
2
RPE 6-8
3
V-Handle Tricep Pushdown (Cable)
2
RPE 6-8
4
T-Bar Row
2
RPE 6-8
5
Chest Supported Row (Machine)
2
RPE 6-8
6
Seated Dip (Machine)
2
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
RPE 6-10
2
Wide Grip Lat Pulldown
2
RPE 6-8
3
V-Handle Tricep Pushdown (Cable)
2
RPE 6-8
4
T-Bar Row
2
RPE 6-8
5
Chest Supported Row (Machine)
2
RPE 6-8
6
Seated Dip (Machine)
2
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
RPE 6-10
2
Wide Grip Lat Pulldown
2
RPE 6-8
3
V-Handle Tricep Pushdown (Cable)
2
RPE 6-8
4
T-Bar Row
2
RPE 6-8
5
Chest Supported Row (Machine)
2
RPE 6-8
6
Seated Dip (Machine)
2
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
RPE 6-10
2
Wide Grip Lat Pulldown
2
RPE 6-8
3
V-Handle Tricep Pushdown (Cable)
2
RPE 6-8
4
T-Bar Row
2
RPE 6-8
5
Chest Supported Row (Machine)
2
RPE 6-8
6
Seated Dip (Machine)
2
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
RPE 6-10
2
Wide Grip Lat Pulldown
2
RPE 6-8
3
V-Handle Tricep Pushdown (Cable)
2
RPE 6-8
4
T-Bar Row
2
RPE 6-8
5
Chest Supported Row (Machine)
2
RPE 6-8
6
Seated Dip (Machine)
2
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
RPE 6-10
2
Wide Grip Lat Pulldown
2
RPE 6-8
3
V-Handle Tricep Pushdown (Cable)
2
RPE 6-8
4
T-Bar Row
2
RPE 6-8
5
Chest Supported Row (Machine)
2
RPE 6-8
6
Seated Dip (Machine)
2
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
RPE 6-10
2
Wide Grip Lat Pulldown
2
RPE 6-8
3
V-Handle Tricep Pushdown (Cable)
2
RPE 6-8
4
T-Bar Row
2
RPE 6-8
5
Chest Supported Row (Machine)
2
RPE 6-8
6
Seated Dip (Machine)
2
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
RPE 6-10
2
Wide Grip Lat Pulldown
2
RPE 6-8
3
V-Handle Tricep Pushdown (Cable)
2
RPE 6-8
4
T-Bar Row
2
RPE 6-8
5
Chest Supported Row (Machine)
2
RPE 6-8
6
Seated Dip (Machine)
2
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
RPE 6-8
2
Bulgarian Split Squat (Dumbbell)
2
RPE 6-8
3
Approach jumps
2
-
4
Depth jumps
2
-
5
Squat (Barbell)
2
RPE 6-8
6
Hanging Leg Raise
2
-
7
Romanian Deadlift (Barbell)
2
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
RPE 6-8
2
Bulgarian Split Squat (Dumbbell)
2
RPE 6-8
3
Approach jumps
2
-
4
Depth jumps
2
-
5
Squat (Barbell)
2
RPE 6-8
6
Hanging Leg Raise
2
-
7
Romanian Deadlift (Barbell)
2
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
RPE 6-8
2
Bulgarian Split Squat (Dumbbell)
2
RPE 6-8
3
Approach jumps
2
-
4
Depth jumps
2
-
5
Squat (Barbell)
2
RPE 6-8
6
Hanging Leg Raise
2
-
7
Romanian Deadlift (Barbell)
2
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
RPE 6-8
2
Bulgarian Split Squat (Dumbbell)
2
RPE 6-8
3
Approach jumps
2
-
4
Depth jumps
2
-
5
Squat (Barbell)
2
RPE 6-8
6
Hanging Leg Raise
2
-
7
Romanian Deadlift (Barbell)
2
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
RPE 6-8
2
Bulgarian Split Squat (Dumbbell)
2
RPE 6-8
3
Approach jumps
2
-
4
Depth jumps
2
-
5
Squat (Barbell)
2
RPE 6-8
6
Hanging Leg Raise
2
-
7
Romanian Deadlift (Barbell)
2
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
RPE 6-8
2
Bulgarian Split Squat (Dumbbell)
2
RPE 6-8
3
Approach jumps
2
-
4
Depth jumps
2
-
5
Squat (Barbell)
2
RPE 6-8
6
Hanging Leg Raise
2
-
7
Romanian Deadlift (Barbell)
2
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
RPE 6-8
2
Bulgarian Split Squat (Dumbbell)
2
RPE 6-8
3
Approach jumps
2
-
4
Depth jumps
2
-
5
Squat (Barbell)
2
RPE 6-8
6
Hanging Leg Raise
2
-
7
Romanian Deadlift (Barbell)
2
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
RPE 6-8
2
Bulgarian Split Squat (Dumbbell)
2
RPE 6-8
3
Approach jumps
2
-
4
Depth jumps
2
-
5
Squat (Barbell)
2
RPE 6-8
6
Hanging Leg Raise
2
-
7
Romanian Deadlift (Barbell)
2
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
RPE 6-8
2
Bulgarian Split Squat (Dumbbell)
2
RPE 6-8
3
Approach jumps
2
-
4
Depth jumps
2
-
5
Squat (Barbell)
2
RPE 6-8
6
Hanging Leg Raise
2
-
7
Romanian Deadlift (Barbell)
2
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline walk
1
20 mins
-
2
Foam Rollout
1
5 mins
-
3
KB Tibilais Raises
2
-
4
Deep Tissue Rollout W/lacrosse Ball
1
5 mins
-
5
Dead Hang
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline walk
1
20 mins
-
2
Foam Rollout
1
5 mins
-
3
KB Tibilais Raises
2
-
4
Deep Tissue Rollout W/lacrosse Ball
1
5 mins
-
5
Dead Hang
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline walk
1
20 mins
-
2
Foam Rollout
1
5 mins
-
3
KB Tibilais Raises
2
-
4
Deep Tissue Rollout W/lacrosse Ball
1
5 mins
-
5
Dead Hang
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline walk
1
20 mins
-
2
Foam Rollout
1
5 mins
-
3
KB Tibilais Raises
2
-
4
Deep Tissue Rollout W/lacrosse Ball
1
5 mins
-
5
Dead Hang
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline walk
1
20 mins
-
2
Foam Rollout
1
5 mins
-
3
KB Tibilais Raises
2
-
4
Deep Tissue Rollout W/lacrosse Ball
1
5 mins
-
5
Dead Hang
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline walk
1
20 mins
-
2
Foam Rollout
1
5 mins
-
3
KB Tibilais Raises
2
-
4
Deep Tissue Rollout W/lacrosse Ball
1
5 mins
-
5
Dead Hang
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline walk
1
20 mins
-
2
Foam Rollout
1
5 mins
-
3
KB Tibilais Raises
2
-
4
Deep Tissue Rollout W/lacrosse Ball
1
5 mins
-
5
Dead Hang
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline walk
1
20 mins
-
2
Foam Rollout
1
5 mins
-
3
KB Tibilais Raises
2
-
4
Deep Tissue Rollout W/lacrosse Ball
1
5 mins
-
5
Dead Hang
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline walk
1
20 mins
-
2
Foam Rollout
1
5 mins
-
3
KB Tibilais Raises
2
-
4
Deep Tissue Rollout W/lacrosse Ball
1
5 mins
-
5
Dead Hang
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
RPE 6-8
2
Wide Grip Lat Pulldown
2
RPE 6-8
3
T-Bar Row
2
RPE 6-8
4
Bench Press (Barbell)
2
RPE 6-8
5
Lateral Raise (Cable)
2
RPE 6-10
6
Seated Dip (Machine)
2
RPE 6-8
7
Preacher Curl (EZ Bar)
2
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
RPE 6-8
2
Wide Grip Lat Pulldown
2
RPE 6-8
3
T-Bar Row
2
RPE 6-8
4
Bench Press (Barbell)
2
RPE 6-8
5
Lateral Raise (Cable)
2
RPE 6-10
6
Seated Dip (Machine)
2
RPE 6-8
7
Preacher Curl (EZ Bar)
2
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
RPE 6-8
2
Wide Grip Lat Pulldown
2
RPE 6-8
3
T-Bar Row
2
RPE 6-8
4
Bench Press (Barbell)
2
RPE 6-8
5
Lateral Raise (Cable)
2
RPE 6-10
6
Seated Dip (Machine)
2
RPE 6-8
7
Preacher Curl (EZ Bar)
2
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
RPE 6-8
2
Wide Grip Lat Pulldown
2
RPE 6-8
3
T-Bar Row
2
RPE 6-8
4
Bench Press (Barbell)
2
RPE 6-8
5
Lateral Raise (Cable)
2
RPE 6-10
6
Seated Dip (Machine)
2
RPE 6-8
7
Preacher Curl (EZ Bar)
2
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
RPE 6-8
2
Wide Grip Lat Pulldown
2
RPE 6-8
3
T-Bar Row
2
RPE 6-8
4
Bench Press (Barbell)
2
RPE 6-8
5
Lateral Raise (Cable)
2
RPE 6-10
6
Seated Dip (Machine)
2
RPE 6-8
7
Preacher Curl (EZ Bar)
2
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
RPE 6-8
2
Wide Grip Lat Pulldown
2
RPE 6-8
3
T-Bar Row
2
RPE 6-8
4
Bench Press (Barbell)
2
RPE 6-8
5
Lateral Raise (Cable)
2
RPE 6-10
6
Seated Dip (Machine)
2
RPE 6-8
7
Preacher Curl (EZ Bar)
2
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
RPE 6-8
2
Wide Grip Lat Pulldown
2
RPE 6-8
3
T-Bar Row
2
RPE 6-8
4
Bench Press (Barbell)
2
RPE 6-8
5
Lateral Raise (Cable)
2
RPE 6-10
6
Seated Dip (Machine)
2
RPE 6-8
7
Preacher Curl (EZ Bar)
2
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
RPE 6-8
2
Wide Grip Lat Pulldown
2
RPE 6-8
3
T-Bar Row
2
RPE 6-8
4
Bench Press (Barbell)
2
RPE 6-8
5
Lateral Raise (Cable)
2
RPE 6-10
6
Seated Dip (Machine)
2
RPE 6-8
7
Preacher Curl (EZ Bar)
2
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
RPE 6-8
2
Wide Grip Lat Pulldown
2
RPE 6-8
3
T-Bar Row
2
RPE 6-8
4
Bench Press (Barbell)
2
RPE 6-8
5
Lateral Raise (Cable)
2
RPE 6-10
6
Seated Dip (Machine)
2
RPE 6-8
7
Preacher Curl (EZ Bar)
2
RPE 6-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Penultimate step Drill
1
5 mins
-
2
Max Approach Jumps
1
6-10 reps
-
3
Depth jumps
3
3 reps
-
4
Broad Jump To Vertical Jump
3
-
5
Jump Squat
4
3 reps
-
6
Hanging Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Penultimate step Drill
1
5 mins
-
2
Max Approach Jumps
1
6-10 reps
-
3
Depth jumps
3
3 reps
-
4
Broad Jump To Vertical Jump
3
-
5
Jump Squat
4
3 reps
-
6
Hanging Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Penultimate step Drill
1
5 mins
-
2
Max Approach Jumps
1
6-10 reps
-
3
Depth jumps
3
3 reps
-
4
Broad Jump To Vertical Jump
3
-
5
Jump Squat
4
3 reps
-
6
Hanging Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Penultimate step Drill
1
5 mins
-
2
Max Approach Jumps
1
6-10 reps
-
3
Depth jumps
3
3 reps
-
4
Broad Jump To Vertical Jump
3
-
5
Jump Squat
4
3 reps
-
6
Hanging Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Penultimate step Drill
1
5 mins
-
2
Max Approach Jumps
1
6-10 reps
-
3
Depth jumps
3
3 reps
-
4
Broad Jump To Vertical Jump
3
-
5
Jump Squat
4
3 reps
-
6
Hanging Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Penultimate step Drill
1
5 mins
-
2
Max Approach Jumps
1
6-10 reps
-
3
Depth jumps
3
3 reps
-
4
Broad Jump To Vertical Jump
3
-
5
Jump Squat
4
3 reps
-
6
Hanging Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Penultimate step Drill
1
5 mins
-
2
Max Approach Jumps
1
6-10 reps
-
3
Depth jumps
3
3 reps
-
4
Broad Jump To Vertical Jump
3
-
5
Jump Squat
4
3 reps
-
6
Hanging Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Penultimate step Drill
1
5 mins
-
2
Max Approach Jumps
1
6-10 reps
-
3
Depth jumps
3
3 reps
-
4
Broad Jump To Vertical Jump
3
-
5
Jump Squat
4
3 reps
-
6
Hanging Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Penultimate step Drill
1
5 mins
-
2
Max Approach Jumps
1
6-10 reps
-
3
Depth jumps
3
3 reps
-
4
Broad Jump To Vertical Jump
3
-
5
Jump Squat
4
3 reps
-
6
Hanging Leg Raise
2
-
Week 1
1 / 9 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
@6-8
2
Preacher Curl (EZ Bar)
2 Sets
@6-8
3
Lateral Raise (Cable)
2 Sets
@6-10
4
Chest Fly (Machine)
2 Sets
@6-8
5
Hammer Curl (Dumbbell)
2 Sets
@6-8
6
Shoulder Press (Machine)
2 Sets
@6-8
Day 2
1
Reverse Pec Deck
2 Sets
@6-10
2
Wide Grip Lat Pulldown
2 Sets
@6-8
3
V-Handle Tricep Pushdown (Cable)
2 Sets
@6-8
4
T-Bar Row
2 Sets
@6-8
5
Chest Supported Row (Machine)
2 Sets
@6-8
6
Seated Dip (Machine)
2 Sets
@6-8
Day 3
1
Calf Raise (Machine)
2 Sets
@6-8
2
Bulgarian Split Squat (Dumbbell)
2 Sets
@6-8
3
Approach jumps
2 Sets
-
4
Depth jumps
2 Sets
-
5
Squat (Barbell)
2 Sets
@6-8
6
Hanging Leg Raise
2 Sets
-
7
Romanian Deadlift (Barbell)
2 Sets
@6-8
Day 5
1
Reverse Pec Deck
2 Sets
@6-8
2
Wide Grip Lat Pulldown
2 Sets
@6-8
3
T-Bar Row
2 Sets
@6-8
4
Bench Press (Barbell)
2 Sets
@6-8
5
Lateral Raise (Cable)
2 Sets
@6-10
6
Seated Dip (Machine)
2 Sets
@6-8
7
Preacher Curl (EZ Bar)
2 Sets
@6-8
Day 6
1
Penultimate step Drill
1 Set
5 mins
-
2
Max Approach Jumps
1 Set
6-10 Reps
-
3
Depth jumps
3 Sets
3 Reps
-
4
Broad Jump To Vertical Jump
3 Sets
-
5
Jump Squat
4 Sets
3 Reps
-
6
Hanging Leg Raise
2 Sets
-
Day 4
1
Incline walk
1 Set
20 mins
-
2
Foam Rollout
1 Set
5 mins
-
3
KB Tibilais Raises
2 Sets
-
4
Deep Tissue Rollout W/lacrosse Ball
1 Set
5 mins
-
5
Dead Hang
2 Sets
-