Program Description
This program is for a trainee who wants to become more explosive while gaining strength and size.
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalAthletics, Bodybuilding, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout80 minutes
- CreatedAug 27, 2025 02:44
- Last EditedAug 27, 2025 03:25
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Object Touches
1
5-30 reps
-
2
Broad Jump
1
5-30 reps
-
3
Bounding
3
5 reps
-
4
Deadlift (Deficit)
6
3-8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
-
6A
Nordic Curl
3
8-20 reps
-
6B
Hip Adductor (Machine)
3
8-20 reps
-
6C
Straight Leg Calf Raise
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Object Touches
1
5-30 reps
-
2
Broad Jump
1
5-30 reps
-
3
Bounding
3
5 reps
-
4
Deadlift (Deficit)
6
3-8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
-
6A
Nordic Curl
3
8-20 reps
-
6B
Hip Adductor (Machine)
3
8-20 reps
-
6C
Straight Leg Calf Raise
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Object Touches
1
5-30 reps
-
2
Broad Jump
1
5-30 reps
-
3
Bounding
3
5 reps
-
4
Deadlift (Deficit)
6
3-8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
-
6A
Nordic Curl
3
8-20 reps
-
6B
Hip Adductor (Machine)
3
8-20 reps
-
6C
Straight Leg Calf Raise
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Object Touches
1
5-30 reps
-
2
Broad Jump
1
5-30 reps
-
3
Bounding
3
5 reps
-
4
Deadlift (Deficit)
6
3-8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
-
6A
Nordic Curl
3
8-20 reps
-
6B
Hip Adductor (Machine)
3
8-20 reps
-
6C
Straight Leg Calf Raise
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Object Touches
1
5-30 reps
-
2
Broad Jump
1
5-30 reps
-
3
Bounding
3
5 reps
-
4
Deadlift (Deficit)
6
3-8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
-
6A
Nordic Curl
3
8-20 reps
-
6B
Hip Adductor (Machine)
3
8-20 reps
-
6C
Straight Leg Calf Raise
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Object Touches
1
5-30 reps
-
2
Broad Jump
1
5-30 reps
-
3
Bounding
3
5 reps
-
4
Deadlift (Deficit)
6
3-8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
-
6A
Nordic Curl
3
8-20 reps
-
6B
Hip Adductor (Machine)
3
8-20 reps
-
6C
Straight Leg Calf Raise
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Object Touches
1
5-30 reps
-
2
Broad Jump
1
5-30 reps
-
3
Bounding
3
5 reps
-
4
Deadlift (Deficit)
6
3-8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
-
6A
Nordic Curl
3
8-20 reps
-
6B
Hip Adductor (Machine)
3
8-20 reps
-
6C
Straight Leg Calf Raise
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Object Touches
1
5-30 reps
-
2
Broad Jump
1
5-30 reps
-
3
Bounding
3
5 reps
-
4
Deadlift (Deficit)
6
3-8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
-
6A
Nordic Curl
3
8-20 reps
-
6B
Hip Adductor (Machine)
3
8-20 reps
-
6C
Straight Leg Calf Raise
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Object Touches
1
5-30 reps
-
2
Broad Jump
1
5-30 reps
-
3
Bounding
3
5 reps
-
4
Deadlift (Deficit)
6
3-8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
-
6A
Nordic Curl
3
8-20 reps
-
6B
Hip Adductor (Machine)
3
8-20 reps
-
6C
Straight Leg Calf Raise
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Object Touches
1
5-30 reps
-
2
Broad Jump
1
5-30 reps
-
3
Bounding
3
5 reps
-
4
Deadlift (Deficit)
6
3-8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
-
6A
Nordic Curl
3
8-20 reps
-
6B
Hip Adductor (Machine)
3
8-20 reps
-
6C
Straight Leg Calf Raise
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Object Touches
1
5-30 reps
-
2
Broad Jump
1
5-30 reps
-
3
Bounding
3
5 reps
-
4
Deadlift (Deficit)
6
3-8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
-
6A
Nordic Curl
3
8-20 reps
-
6B
Hip Adductor (Machine)
3
8-20 reps
-
6C
Straight Leg Calf Raise
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Object Touches
1
5-30 reps
-
2
Broad Jump
1
5-30 reps
-
3
Bounding
3
5 reps
-
4
Deadlift (Deficit)
6
3-8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
-
6A
Nordic Curl
3
8-20 reps
-
6B
Hip Adductor (Machine)
3
8-20 reps
-
6C
Straight Leg Calf Raise
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Object Touches
1
5-30 reps
-
2
Broad Jump
1
5-30 reps
-
3
Bounding
3
5 reps
-
4
Deadlift (Deficit)
6
3-8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
-
6A
Nordic Curl
3
8-20 reps
-
6B
Hip Adductor (Machine)
3
8-20 reps
-
6C
Straight Leg Calf Raise
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Object Touches
1
5-30 reps
-
2
Broad Jump
1
5-30 reps
-
3
Bounding
3
5 reps
-
4
Deadlift (Deficit)
6
3-8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
-
6A
Nordic Curl
3
8-20 reps
-
6B
Hip Adductor (Machine)
3
8-20 reps
-
6C
Straight Leg Calf Raise
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Object Touches
1
5-30 reps
-
2
Broad Jump
1
5-30 reps
-
3
Bounding
3
5 reps
-
4
Deadlift (Deficit)
6
3-8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
-
6A
Nordic Curl
3
8-20 reps
-
6B
Hip Adductor (Machine)
3
8-20 reps
-
6C
Straight Leg Calf Raise
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Object Touches
1
5-30 reps
-
2
Broad Jump
1
5-30 reps
-
3
Bounding
3
5 reps
-
4
Deadlift (Deficit)
6
3-8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
-
6A
Nordic Curl
3
8-20 reps
-
6B
Hip Adductor (Machine)
3
8-20 reps
-
6C
Straight Leg Calf Raise
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Object Touches
1
5-30 reps
-
2
Broad Jump
1
5-30 reps
-
3
Bounding
3
5 reps
-
4
Deadlift (Deficit)
6
3-8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
-
6A
Nordic Curl
3
8-20 reps
-
6B
Hip Adductor (Machine)
3
8-20 reps
-
6C
Straight Leg Calf Raise
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Object Touches
1
5-30 reps
-
2
Broad Jump
1
5-30 reps
-
3
Bounding
3
5 reps
-
4
Deadlift (Deficit)
6
3-8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
-
6A
Nordic Curl
3
8-20 reps
-
6B
Hip Adductor (Machine)
3
8-20 reps
-
6C
Straight Leg Calf Raise
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
6
3-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
6
3-8 reps
-
2A
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Preacher Curl (EZ Bar)
3
12-20 reps
-
3C
Overhead Tricep Extension (Cable)
3
12-20 reps
-
3D
Upright Row (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
6
3-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
6
3-8 reps
-
2A
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Preacher Curl (EZ Bar)
3
12-20 reps
-
3C
Overhead Tricep Extension (Cable)
3
12-20 reps
-
3D
Upright Row (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
6
3-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
6
3-8 reps
-
2A
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Preacher Curl (EZ Bar)
3
12-20 reps
-
3C
Overhead Tricep Extension (Cable)
3
12-20 reps
-
3D
Upright Row (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
6
3-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
6
3-8 reps
-
2A
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Preacher Curl (EZ Bar)
3
12-20 reps
-
3C
Overhead Tricep Extension (Cable)
3
12-20 reps
-
3D
Upright Row (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
6
3-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
6
3-8 reps
-
2A
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Preacher Curl (EZ Bar)
3
12-20 reps
-
3C
Overhead Tricep Extension (Cable)
3
12-20 reps
-
3D
Upright Row (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
6
3-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
6
3-8 reps
-
2A
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Preacher Curl (EZ Bar)
3
12-20 reps
-
3C
Overhead Tricep Extension (Cable)
3
12-20 reps
-
3D
Upright Row (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
6
3-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
6
3-8 reps
-
2A
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Preacher Curl (EZ Bar)
3
12-20 reps
-
3C
Overhead Tricep Extension (Cable)
3
12-20 reps
-
3D
Upright Row (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
6
3-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
6
3-8 reps
-
2A
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Preacher Curl (EZ Bar)
3
12-20 reps
-
3C
Overhead Tricep Extension (Cable)
3
12-20 reps
-
3D
Upright Row (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
6
3-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
6
3-8 reps
-
2A
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Preacher Curl (EZ Bar)
3
12-20 reps
-
3C
Overhead Tricep Extension (Cable)
3
12-20 reps
-
3D
Upright Row (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
6
3-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
6
3-8 reps
-
2A
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Preacher Curl (EZ Bar)
3
12-20 reps
-
3C
Overhead Tricep Extension (Cable)
3
12-20 reps
-
3D
Upright Row (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
6
3-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
6
3-8 reps
-
2A
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Preacher Curl (EZ Bar)
3
12-20 reps
-
3C
Overhead Tricep Extension (Cable)
3
12-20 reps
-
3D
Upright Row (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
6
3-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
6
3-8 reps
-
2A
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Preacher Curl (EZ Bar)
3
12-20 reps
-
3C
Overhead Tricep Extension (Cable)
3
12-20 reps
-
3D
Upright Row (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
6
3-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
6
3-8 reps
-
2A
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Preacher Curl (EZ Bar)
3
12-20 reps
-
3C
Overhead Tricep Extension (Cable)
3
12-20 reps
-
3D
Upright Row (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
6
3-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
6
3-8 reps
-
2A
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Preacher Curl (EZ Bar)
3
12-20 reps
-
3C
Overhead Tricep Extension (Cable)
3
12-20 reps
-
3D
Upright Row (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
6
3-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
6
3-8 reps
-
2A
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Preacher Curl (EZ Bar)
3
12-20 reps
-
3C
Overhead Tricep Extension (Cable)
3
12-20 reps
-
3D
Upright Row (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
6
3-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
6
3-8 reps
-
2A
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Preacher Curl (EZ Bar)
3
12-20 reps
-
3C
Overhead Tricep Extension (Cable)
3
12-20 reps
-
3D
Upright Row (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
6
3-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
6
3-8 reps
-
2A
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Preacher Curl (EZ Bar)
3
12-20 reps
-
3C
Overhead Tricep Extension (Cable)
3
12-20 reps
-
3D
Upright Row (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
6
3-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
6
3-8 reps
-
2A
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Preacher Curl (EZ Bar)
3
12-20 reps
-
3C
Overhead Tricep Extension (Cable)
3
12-20 reps
-
3D
Upright Row (Cable)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Suitcase Walk (Dumbbell)
3
1 mins
-
3A
Incline Curl (Dumbbell)
3
8-20 reps
-
3B
Skull Crusher (Dumbbell)
3
8-20 reps
-
3C
Lateral Raise (Dumbbell)
3
8-20 reps
-
3D
Hanging Leg Raise (Weighted)
3
8-20 reps
-
4A
Wrist Curls
3
8-20 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Suitcase Walk (Dumbbell)
3
1 mins
-
3A
Incline Curl (Dumbbell)
3
8-20 reps
-
3B
Skull Crusher (Dumbbell)
3
8-20 reps
-
3C
Lateral Raise (Dumbbell)
3
8-20 reps
-
3D
Hanging Leg Raise (Weighted)
3
8-20 reps
-
4A
Wrist Curls
3
8-20 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Suitcase Walk (Dumbbell)
3
1 mins
-
3A
Incline Curl (Dumbbell)
3
8-20 reps
-
3B
Skull Crusher (Dumbbell)
3
8-20 reps
-
3C
Lateral Raise (Dumbbell)
3
8-20 reps
-
3D
Hanging Leg Raise (Weighted)
3
8-20 reps
-
4A
Wrist Curls
3
8-20 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Suitcase Walk (Dumbbell)
3
1 mins
-
3A
Incline Curl (Dumbbell)
3
8-20 reps
-
3B
Skull Crusher (Dumbbell)
3
8-20 reps
-
3C
Lateral Raise (Dumbbell)
3
8-20 reps
-
3D
Hanging Leg Raise (Weighted)
3
8-20 reps
-
4A
Wrist Curls
3
8-20 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Suitcase Walk (Dumbbell)
3
1 mins
-
3A
Incline Curl (Dumbbell)
3
8-20 reps
-
3B
Skull Crusher (Dumbbell)
3
8-20 reps
-
3C
Lateral Raise (Dumbbell)
3
8-20 reps
-
3D
Hanging Leg Raise (Weighted)
3
8-20 reps
-
4A
Wrist Curls
3
8-20 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Suitcase Walk (Dumbbell)
3
1 mins
-
3A
Incline Curl (Dumbbell)
3
8-20 reps
-
3B
Skull Crusher (Dumbbell)
3
8-20 reps
-
3C
Lateral Raise (Dumbbell)
3
8-20 reps
-
3D
Hanging Leg Raise (Weighted)
3
8-20 reps
-
4A
Wrist Curls
3
8-20 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Suitcase Walk (Dumbbell)
3
1 mins
-
3A
Incline Curl (Dumbbell)
3
8-20 reps
-
3B
Skull Crusher (Dumbbell)
3
8-20 reps
-
3C
Lateral Raise (Dumbbell)
3
8-20 reps
-
3D
Hanging Leg Raise (Weighted)
3
8-20 reps
-
4A
Wrist Curls
3
8-20 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Suitcase Walk (Dumbbell)
3
1 mins
-
3A
Incline Curl (Dumbbell)
3
8-20 reps
-
3B
Skull Crusher (Dumbbell)
3
8-20 reps
-
3C
Lateral Raise (Dumbbell)
3
8-20 reps
-
3D
Hanging Leg Raise (Weighted)
3
8-20 reps
-
4A
Wrist Curls
3
8-20 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Suitcase Walk (Dumbbell)
3
1 mins
-
3A
Incline Curl (Dumbbell)
3
8-20 reps
-
3B
Skull Crusher (Dumbbell)
3
8-20 reps
-
3C
Lateral Raise (Dumbbell)
3
8-20 reps
-
3D
Hanging Leg Raise (Weighted)
3
8-20 reps
-
4A
Wrist Curls
3
8-20 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Suitcase Walk (Dumbbell)
3
1 mins
-
3A
Incline Curl (Dumbbell)
3
8-20 reps
-
3B
Skull Crusher (Dumbbell)
3
8-20 reps
-
3C
Lateral Raise (Dumbbell)
3
8-20 reps
-
3D
Hanging Leg Raise (Weighted)
3
8-20 reps
-
4A
Wrist Curls
3
8-20 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Suitcase Walk (Dumbbell)
3
1 mins
-
3A
Incline Curl (Dumbbell)
3
8-20 reps
-
3B
Skull Crusher (Dumbbell)
3
8-20 reps
-
3C
Lateral Raise (Dumbbell)
3
8-20 reps
-
3D
Hanging Leg Raise (Weighted)
3
8-20 reps
-
4A
Wrist Curls
3
8-20 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Suitcase Walk (Dumbbell)
3
1 mins
-
3A
Incline Curl (Dumbbell)
3
8-20 reps
-
3B
Skull Crusher (Dumbbell)
3
8-20 reps
-
3C
Lateral Raise (Dumbbell)
3
8-20 reps
-
3D
Hanging Leg Raise (Weighted)
3
8-20 reps
-
4A
Wrist Curls
3
8-20 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Suitcase Walk (Dumbbell)
3
1 mins
-
3A
Incline Curl (Dumbbell)
3
8-20 reps
-
3B
Skull Crusher (Dumbbell)
3
8-20 reps
-
3C
Lateral Raise (Dumbbell)
3
8-20 reps
-
3D
Hanging Leg Raise (Weighted)
3
8-20 reps
-
4A
Wrist Curls
3
8-20 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Suitcase Walk (Dumbbell)
3
1 mins
-
3A
Incline Curl (Dumbbell)
3
8-20 reps
-
3B
Skull Crusher (Dumbbell)
3
8-20 reps
-
3C
Lateral Raise (Dumbbell)
3
8-20 reps
-
3D
Hanging Leg Raise (Weighted)
3
8-20 reps
-
4A
Wrist Curls
3
8-20 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Suitcase Walk (Dumbbell)
3
1 mins
-
3A
Incline Curl (Dumbbell)
3
8-20 reps
-
3B
Skull Crusher (Dumbbell)
3
8-20 reps
-
3C
Lateral Raise (Dumbbell)
3
8-20 reps
-
3D
Hanging Leg Raise (Weighted)
3
8-20 reps
-
4A
Wrist Curls
3
8-20 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Suitcase Walk (Dumbbell)
3
1 mins
-
3A
Incline Curl (Dumbbell)
3
8-20 reps
-
3B
Skull Crusher (Dumbbell)
3
8-20 reps
-
3C
Lateral Raise (Dumbbell)
3
8-20 reps
-
3D
Hanging Leg Raise (Weighted)
3
8-20 reps
-
4A
Wrist Curls
3
8-20 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Suitcase Walk (Dumbbell)
3
1 mins
-
3A
Incline Curl (Dumbbell)
3
8-20 reps
-
3B
Skull Crusher (Dumbbell)
3
8-20 reps
-
3C
Lateral Raise (Dumbbell)
3
8-20 reps
-
3D
Hanging Leg Raise (Weighted)
3
8-20 reps
-
4A
Wrist Curls
3
8-20 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Suitcase Walk (Dumbbell)
3
1 mins
-
3A
Incline Curl (Dumbbell)
3
8-20 reps
-
3B
Skull Crusher (Dumbbell)
3
8-20 reps
-
3C
Lateral Raise (Dumbbell)
3
8-20 reps
-
3D
Hanging Leg Raise (Weighted)
3
8-20 reps
-
4A
Wrist Curls
3
8-20 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Depth Jump
1
5-30 reps
-
2
Trap Bar Jumps
5
2-3 reps
-
3
Dumbbell Pogo Jumps
3
10-20 reps
-
4
Squat (Barbell)
6
3-8 reps
-
5
Romanian Deadlift (Barbell)
4
6-10 reps
-
6A
Seated Hamstring Curl
3
8-20 reps
-
6B
Leg Extension
3
8-20 reps
-
6C
Calf Raise (Machine)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Depth Jump
1
5-30 reps
-
2
Trap Bar Jumps
5
2-3 reps
-
3
Dumbbell Pogo Jumps
3
10-20 reps
-
4
Squat (Barbell)
6
3-8 reps
-
5
Romanian Deadlift (Barbell)
4
6-10 reps
-
6A
Seated Hamstring Curl
3
8-20 reps
-
6B
Leg Extension
3
8-20 reps
-
6C
Calf Raise (Machine)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Depth Jump
1
5-30 reps
-
2
Trap Bar Jumps
5
2-3 reps
-
3
Dumbbell Pogo Jumps
3
10-20 reps
-
4
Squat (Barbell)
6
3-8 reps
-
5
Romanian Deadlift (Barbell)
4
6-10 reps
-
6A
Seated Hamstring Curl
3
8-20 reps
-
6B
Leg Extension
3
8-20 reps
-
6C
Calf Raise (Machine)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Depth Jump
1
5-30 reps
-
2
Trap Bar Jumps
5
2-3 reps
-
3
Dumbbell Pogo Jumps
3
10-20 reps
-
4
Squat (Barbell)
6
3-8 reps
-
5
Romanian Deadlift (Barbell)
4
6-10 reps
-
6A
Seated Hamstring Curl
3
8-20 reps
-
6B
Leg Extension
3
8-20 reps
-
6C
Calf Raise (Machine)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Depth Jump
1
5-30 reps
-
2
Trap Bar Jumps
5
2-3 reps
-
3
Dumbbell Pogo Jumps
3
10-20 reps
-
4
Squat (Barbell)
6
3-8 reps
-
5
Romanian Deadlift (Barbell)
4
6-10 reps
-
6A
Seated Hamstring Curl
3
8-20 reps
-
6B
Leg Extension
3
8-20 reps
-
6C
Calf Raise (Machine)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Depth Jump
1
5-30 reps
-
2
Trap Bar Jumps
5
2-3 reps
-
3
Dumbbell Pogo Jumps
3
10-20 reps
-
4
Squat (Barbell)
6
3-8 reps
-
5
Romanian Deadlift (Barbell)
4
6-10 reps
-
6A
Seated Hamstring Curl
3
8-20 reps
-
6B
Leg Extension
3
8-20 reps
-
6C
Calf Raise (Machine)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Depth Jump
1
5-30 reps
-
2
Trap Bar Jumps
5
2-3 reps
-
3
Dumbbell Pogo Jumps
3
10-20 reps
-
4
Squat (Barbell)
6
3-8 reps
-
5
Romanian Deadlift (Barbell)
4
6-10 reps
-
6A
Seated Hamstring Curl
3
8-20 reps
-
6B
Leg Extension
3
8-20 reps
-
6C
Calf Raise (Machine)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Depth Jump
1
5-30 reps
-
2
Trap Bar Jumps
5
2-3 reps
-
3
Dumbbell Pogo Jumps
3
10-20 reps
-
4
Squat (Barbell)
6
3-8 reps
-
5
Romanian Deadlift (Barbell)
4
6-10 reps
-
6A
Seated Hamstring Curl
3
8-20 reps
-
6B
Leg Extension
3
8-20 reps
-
6C
Calf Raise (Machine)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Depth Jump
1
5-30 reps
-
2
Trap Bar Jumps
5
2-3 reps
-
3
Dumbbell Pogo Jumps
3
10-20 reps
-
4
Squat (Barbell)
6
3-8 reps
-
5
Romanian Deadlift (Barbell)
4
6-10 reps
-
6A
Seated Hamstring Curl
3
8-20 reps
-
6B
Leg Extension
3
8-20 reps
-
6C
Calf Raise (Machine)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Depth Jump
1
5-30 reps
-
2
Trap Bar Jumps
5
2-3 reps
-
3
Dumbbell Pogo Jumps
3
10-20 reps
-
4
Squat (Barbell)
6
3-8 reps
-
5
Romanian Deadlift (Barbell)
4
6-10 reps
-
6A
Seated Hamstring Curl
3
8-20 reps
-
6B
Leg Extension
3
8-20 reps
-
6C
Calf Raise (Machine)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Depth Jump
1
5-30 reps
-
2
Trap Bar Jumps
5
2-3 reps
-
3
Dumbbell Pogo Jumps
3
10-20 reps
-
4
Squat (Barbell)
6
3-8 reps
-
5
Romanian Deadlift (Barbell)
4
6-10 reps
-
6A
Seated Hamstring Curl
3
8-20 reps
-
6B
Leg Extension
3
8-20 reps
-
6C
Calf Raise (Machine)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Depth Jump
1
5-30 reps
-
2
Trap Bar Jumps
5
2-3 reps
-
3
Dumbbell Pogo Jumps
3
10-20 reps
-
4
Squat (Barbell)
6
3-8 reps
-
5
Romanian Deadlift (Barbell)
4
6-10 reps
-
6A
Seated Hamstring Curl
3
8-20 reps
-
6B
Leg Extension
3
8-20 reps
-
6C
Calf Raise (Machine)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Depth Jump
1
5-30 reps
-
2
Trap Bar Jumps
5
2-3 reps
-
3
Dumbbell Pogo Jumps
3
10-20 reps
-
4
Squat (Barbell)
6
3-8 reps
-
5
Romanian Deadlift (Barbell)
4
6-10 reps
-
6A
Seated Hamstring Curl
3
8-20 reps
-
6B
Leg Extension
3
8-20 reps
-
6C
Calf Raise (Machine)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Depth Jump
1
5-30 reps
-
2
Trap Bar Jumps
5
2-3 reps
-
3
Dumbbell Pogo Jumps
3
10-20 reps
-
4
Squat (Barbell)
6
3-8 reps
-
5
Romanian Deadlift (Barbell)
4
6-10 reps
-
6A
Seated Hamstring Curl
3
8-20 reps
-
6B
Leg Extension
3
8-20 reps
-
6C
Calf Raise (Machine)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Depth Jump
1
5-30 reps
-
2
Trap Bar Jumps
5
2-3 reps
-
3
Dumbbell Pogo Jumps
3
10-20 reps
-
4
Squat (Barbell)
6
3-8 reps
-
5
Romanian Deadlift (Barbell)
4
6-10 reps
-
6A
Seated Hamstring Curl
3
8-20 reps
-
6B
Leg Extension
3
8-20 reps
-
6C
Calf Raise (Machine)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Depth Jump
1
5-30 reps
-
2
Trap Bar Jumps
5
2-3 reps
-
3
Dumbbell Pogo Jumps
3
10-20 reps
-
4
Squat (Barbell)
6
3-8 reps
-
5
Romanian Deadlift (Barbell)
4
6-10 reps
-
6A
Seated Hamstring Curl
3
8-20 reps
-
6B
Leg Extension
3
8-20 reps
-
6C
Calf Raise (Machine)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Depth Jump
1
5-30 reps
-
2
Trap Bar Jumps
5
2-3 reps
-
3
Dumbbell Pogo Jumps
3
10-20 reps
-
4
Squat (Barbell)
6
3-8 reps
-
5
Romanian Deadlift (Barbell)
4
6-10 reps
-
6A
Seated Hamstring Curl
3
8-20 reps
-
6B
Leg Extension
3
8-20 reps
-
6C
Calf Raise (Machine)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Depth Jump
1
5-30 reps
-
2
Trap Bar Jumps
5
2-3 reps
-
3
Dumbbell Pogo Jumps
3
10-20 reps
-
4
Squat (Barbell)
6
3-8 reps
-
5
Romanian Deadlift (Barbell)
4
6-10 reps
-
6A
Seated Hamstring Curl
3
8-20 reps
-
6B
Leg Extension
3
8-20 reps
-
6C
Calf Raise (Machine)
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
6
3-8 reps
-
1B
Barbell Row
6
3-8 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2B
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
8-20 reps
-
3B
Preacher Curl (EZ Bar)
3
8-20 reps
-
3C
Overhead Tricep Extension (Cable)
3
8-20 reps
-
3D
Upright Row (Cable)
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
6
3-8 reps
-
1B
Barbell Row
6
3-8 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2B
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
8-20 reps
-
3B
Preacher Curl (EZ Bar)
3
8-20 reps
-
3C
Overhead Tricep Extension (Cable)
3
8-20 reps
-
3D
Upright Row (Cable)
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
6
3-8 reps
-
1B
Barbell Row
6
3-8 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2B
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
8-20 reps
-
3B
Preacher Curl (EZ Bar)
3
8-20 reps
-
3C
Overhead Tricep Extension (Cable)
3
8-20 reps
-
3D
Upright Row (Cable)
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
6
3-8 reps
-
1B
Barbell Row
6
3-8 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2B
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
8-20 reps
-
3B
Preacher Curl (EZ Bar)
3
8-20 reps
-
3C
Overhead Tricep Extension (Cable)
3
8-20 reps
-
3D
Upright Row (Cable)
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
6
3-8 reps
-
1B
Barbell Row
6
3-8 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2B
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
8-20 reps
-
3B
Preacher Curl (EZ Bar)
3
8-20 reps
-
3C
Overhead Tricep Extension (Cable)
3
8-20 reps
-
3D
Upright Row (Cable)
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
6
3-8 reps
-
1B
Barbell Row
6
3-8 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2B
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
8-20 reps
-
3B
Preacher Curl (EZ Bar)
3
8-20 reps
-
3C
Overhead Tricep Extension (Cable)
3
8-20 reps
-
3D
Upright Row (Cable)
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
6
3-8 reps
-
1B
Barbell Row
6
3-8 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2B
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
8-20 reps
-
3B
Preacher Curl (EZ Bar)
3
8-20 reps
-
3C
Overhead Tricep Extension (Cable)
3
8-20 reps
-
3D
Upright Row (Cable)
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
6
3-8 reps
-
1B
Barbell Row
6
3-8 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2B
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
8-20 reps
-
3B
Preacher Curl (EZ Bar)
3
8-20 reps
-
3C
Overhead Tricep Extension (Cable)
3
8-20 reps
-
3D
Upright Row (Cable)
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
6
3-8 reps
-
1B
Barbell Row
6
3-8 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2B
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
8-20 reps
-
3B
Preacher Curl (EZ Bar)
3
8-20 reps
-
3C
Overhead Tricep Extension (Cable)
3
8-20 reps
-
3D
Upright Row (Cable)
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
6
3-8 reps
-
1B
Barbell Row
6
3-8 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2B
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
8-20 reps
-
3B
Preacher Curl (EZ Bar)
3
8-20 reps
-
3C
Overhead Tricep Extension (Cable)
3
8-20 reps
-
3D
Upright Row (Cable)
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
6
3-8 reps
-
1B
Barbell Row
6
3-8 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2B
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
8-20 reps
-
3B
Preacher Curl (EZ Bar)
3
8-20 reps
-
3C
Overhead Tricep Extension (Cable)
3
8-20 reps
-
3D
Upright Row (Cable)
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
6
3-8 reps
-
1B
Barbell Row
6
3-8 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2B
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
8-20 reps
-
3B
Preacher Curl (EZ Bar)
3
8-20 reps
-
3C
Overhead Tricep Extension (Cable)
3
8-20 reps
-
3D
Upright Row (Cable)
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
6
3-8 reps
-
1B
Barbell Row
6
3-8 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2B
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
8-20 reps
-
3B
Preacher Curl (EZ Bar)
3
8-20 reps
-
3C
Overhead Tricep Extension (Cable)
3
8-20 reps
-
3D
Upright Row (Cable)
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
6
3-8 reps
-
1B
Barbell Row
6
3-8 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2B
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
8-20 reps
-
3B
Preacher Curl (EZ Bar)
3
8-20 reps
-
3C
Overhead Tricep Extension (Cable)
3
8-20 reps
-
3D
Upright Row (Cable)
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
6
3-8 reps
-
1B
Barbell Row
6
3-8 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2B
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
8-20 reps
-
3B
Preacher Curl (EZ Bar)
3
8-20 reps
-
3C
Overhead Tricep Extension (Cable)
3
8-20 reps
-
3D
Upright Row (Cable)
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
6
3-8 reps
-
1B
Barbell Row
6
3-8 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2B
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
8-20 reps
-
3B
Preacher Curl (EZ Bar)
3
8-20 reps
-
3C
Overhead Tricep Extension (Cable)
3
8-20 reps
-
3D
Upright Row (Cable)
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
6
3-8 reps
-
1B
Barbell Row
6
3-8 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2B
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
8-20 reps
-
3B
Preacher Curl (EZ Bar)
3
8-20 reps
-
3C
Overhead Tricep Extension (Cable)
3
8-20 reps
-
3D
Upright Row (Cable)
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
6
3-8 reps
-
1B
Barbell Row
6
3-8 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2B
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
8-20 reps
-
3B
Preacher Curl (EZ Bar)
3
8-20 reps
-
3C
Overhead Tricep Extension (Cable)
3
8-20 reps
-
3D
Upright Row (Cable)
3
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Farmers Walk (Dumbbells)
3
1 mins
-
3A
Incline Curl (Dumbbell)
3
8-20 reps
-
3B
Skull Crusher (Dumbbell)
3
8-20 reps
-
3C
Lateral Raise (Dumbbell)
3
8-20 reps
-
3D
Hanging Leg Raise (Weighted)
3
8-20 reps
-
4A
Wrist Curls
3
8-20 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Farmers Walk (Dumbbells)
3
1 mins
-
3A
Incline Curl (Dumbbell)
3
8-20 reps
-
3B
Skull Crusher (Dumbbell)
3
8-20 reps
-
3C
Lateral Raise (Dumbbell)
3
8-20 reps
-
3D
Hanging Leg Raise (Weighted)
3
8-20 reps
-
4A
Wrist Curls
3
8-20 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Farmers Walk (Dumbbells)
3
1 mins
-
3A
Incline Curl (Dumbbell)
3
8-20 reps
-
3B
Skull Crusher (Dumbbell)
3
8-20 reps
-
3C
Lateral Raise (Dumbbell)
3
8-20 reps
-
3D
Hanging Leg Raise (Weighted)
3
8-20 reps
-
4A
Wrist Curls
3
8-20 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Farmers Walk (Dumbbells)
3
1 mins
-
3A
Incline Curl (Dumbbell)
3
8-20 reps
-
3B
Skull Crusher (Dumbbell)
3
8-20 reps
-
3C
Lateral Raise (Dumbbell)
3
8-20 reps
-
3D
Hanging Leg Raise (Weighted)
3
8-20 reps
-
4A
Wrist Curls
3
8-20 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Farmers Walk (Dumbbells)
3
1 mins
-
3A
Incline Curl (Dumbbell)
3
8-20 reps
-
3B
Skull Crusher (Dumbbell)
3
8-20 reps
-
3C
Lateral Raise (Dumbbell)
3
8-20 reps
-
3D
Hanging Leg Raise (Weighted)
3
8-20 reps
-
4A
Wrist Curls
3
8-20 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Farmers Walk (Dumbbells)
3
1 mins
-
3A
Incline Curl (Dumbbell)
3
8-20 reps
-
3B
Skull Crusher (Dumbbell)
3
8-20 reps
-
3C
Lateral Raise (Dumbbell)
3
8-20 reps
-
3D
Hanging Leg Raise (Weighted)
3
8-20 reps
-
4A
Wrist Curls
3
8-20 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Farmers Walk (Dumbbells)
3
1 mins
-
3A
Incline Curl (Dumbbell)
3
8-20 reps
-
3B
Skull Crusher (Dumbbell)
3
8-20 reps
-
3C
Lateral Raise (Dumbbell)
3
8-20 reps
-
3D
Hanging Leg Raise (Weighted)
3
8-20 reps
-
4A
Wrist Curls
3
8-20 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Farmers Walk (Dumbbells)
3
1 mins
-
3A
Incline Curl (Dumbbell)
3
8-20 reps
-
3B
Skull Crusher (Dumbbell)
3
8-20 reps
-
3C
Lateral Raise (Dumbbell)
3
8-20 reps
-
3D
Hanging Leg Raise (Weighted)
3
8-20 reps
-
4A
Wrist Curls
3
8-20 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Farmers Walk (Dumbbells)
3
1 mins
-
3A
Incline Curl (Dumbbell)
3
8-20 reps
-
3B
Skull Crusher (Dumbbell)
3
8-20 reps
-
3C
Lateral Raise (Dumbbell)
3
8-20 reps
-
3D
Hanging Leg Raise (Weighted)
3
8-20 reps
-
4A
Wrist Curls
3
8-20 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Farmers Walk (Dumbbells)
3
1 mins
-
3A
Incline Curl (Dumbbell)
3
8-20 reps
-
3B
Skull Crusher (Dumbbell)
3
8-20 reps
-
3C
Lateral Raise (Dumbbell)
3
8-20 reps
-
3D
Hanging Leg Raise (Weighted)
3
8-20 reps
-
4A
Wrist Curls
3
8-20 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Farmers Walk (Dumbbells)
3
1 mins
-
3A
Incline Curl (Dumbbell)
3
8-20 reps
-
3B
Skull Crusher (Dumbbell)
3
8-20 reps
-
3C
Lateral Raise (Dumbbell)
3
8-20 reps
-
3D
Hanging Leg Raise (Weighted)
3
8-20 reps
-
4A
Wrist Curls
3
8-20 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Farmers Walk (Dumbbells)
3
1 mins
-
3A
Incline Curl (Dumbbell)
3
8-20 reps
-
3B
Skull Crusher (Dumbbell)
3
8-20 reps
-
3C
Lateral Raise (Dumbbell)
3
8-20 reps
-
3D
Hanging Leg Raise (Weighted)
3
8-20 reps
-
4A
Wrist Curls
3
8-20 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Farmers Walk (Dumbbells)
3
1 mins
-
3A
Incline Curl (Dumbbell)
3
8-20 reps
-
3B
Skull Crusher (Dumbbell)
3
8-20 reps
-
3C
Lateral Raise (Dumbbell)
3
8-20 reps
-
3D
Hanging Leg Raise (Weighted)
3
8-20 reps
-
4A
Wrist Curls
3
8-20 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Farmers Walk (Dumbbells)
3
1 mins
-
3A
Incline Curl (Dumbbell)
3
8-20 reps
-
3B
Skull Crusher (Dumbbell)
3
8-20 reps
-
3C
Lateral Raise (Dumbbell)
3
8-20 reps
-
3D
Hanging Leg Raise (Weighted)
3
8-20 reps
-
4A
Wrist Curls
3
8-20 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Farmers Walk (Dumbbells)
3
1 mins
-
3A
Incline Curl (Dumbbell)
3
8-20 reps
-
3B
Skull Crusher (Dumbbell)
3
8-20 reps
-
3C
Lateral Raise (Dumbbell)
3
8-20 reps
-
3D
Hanging Leg Raise (Weighted)
3
8-20 reps
-
4A
Wrist Curls
3
8-20 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Farmers Walk (Dumbbells)
3
1 mins
-
3A
Incline Curl (Dumbbell)
3
8-20 reps
-
3B
Skull Crusher (Dumbbell)
3
8-20 reps
-
3C
Lateral Raise (Dumbbell)
3
8-20 reps
-
3D
Hanging Leg Raise (Weighted)
3
8-20 reps
-
4A
Wrist Curls
3
8-20 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Farmers Walk (Dumbbells)
3
1 mins
-
3A
Incline Curl (Dumbbell)
3
8-20 reps
-
3B
Skull Crusher (Dumbbell)
3
8-20 reps
-
3C
Lateral Raise (Dumbbell)
3
8-20 reps
-
3D
Hanging Leg Raise (Weighted)
3
8-20 reps
-
4A
Wrist Curls
3
8-20 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Farmers Walk (Dumbbells)
3
1 mins
-
3A
Incline Curl (Dumbbell)
3
8-20 reps
-
3B
Skull Crusher (Dumbbell)
3
8-20 reps
-
3C
Lateral Raise (Dumbbell)
3
8-20 reps
-
3D
Hanging Leg Raise (Weighted)
3
8-20 reps
-
4A
Wrist Curls
3
8-20 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
8-20 reps
-
Week 1
1 / 18 Weeks
Day 1
1
High Object Touches1 Set
5-30 Reps
-
2
Broad Jump1 Set
5-30 Reps
-
3
Bounding3 Sets
5 Reps
-
4
Deadlift (Deficit)6 Sets
3-8 Reps
-
5
Bulgarian Split Squat (Dumbbell)4 Sets
6-10 Reps
-
6A
Nordic Curl3 Sets
8-20 Reps
-
6B
Hip Adductor (Machine)3 Sets
8-20 Reps
-
6C
Straight Leg Calf Raise3 Sets
8-20 Reps
-
Day 2
1A
Overhead Press (Barbell)6 Sets
3-8 Reps
-
1B
Pull-Up (Neutral Grip, Weighted)6 Sets
3-8 Reps
-
2A
Dumbbell Benchpress (Paused)3 Sets
8-12 Reps
-
2B
Single Arm Row (Dumbbell)3 Sets
8-12 Reps
-
3A
Abs Crunch (Weighted)3 Sets
12-20 Reps
-
3B
Preacher Curl (EZ Bar)3 Sets
12-20 Reps
-
3C
Overhead Tricep Extension (Cable)3 Sets
12-20 Reps
-
3D
Upright Row (Cable)3 Sets
12-20 Reps
-
Day 3
1
Sprint6 Sets
-
-
2
Suitcase Walk (Dumbbell)3 Sets
1 mins
-
3A
Incline Curl (Dumbbell)3 Sets
8-20 Reps
-
3B
Skull Crusher (Dumbbell)3 Sets
8-20 Reps
-
3C
Lateral Raise (Dumbbell)3 Sets
8-20 Reps
-
3D
Hanging Leg Raise (Weighted)3 Sets
8-20 Reps
-
4A
Wrist Curls3 Sets
8-20 Reps
-
4B
Reverse Wrist Curl (Dumbbell)3 Sets
8-20 Reps
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Day 4
1
Depth Jump1 Set
5-30 Reps
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2
Trap Bar Jumps5 Sets
2-3 Reps
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3
Dumbbell Pogo Jumps3 Sets
10-20 Reps
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4
Squat (Barbell)6 Sets
3-8 Reps
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5
Romanian Deadlift (Barbell)4 Sets
6-10 Reps
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6A
Seated Hamstring Curl3 Sets
8-20 Reps
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6B
Leg Extension3 Sets
8-20 Reps
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6C
Calf Raise (Machine)3 Sets
8-20 Reps
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Day 5
1A
Bench Press (Barbell)6 Sets
3-8 Reps
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1B
Barbell Row6 Sets
3-8 Reps
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2A
Seated Shoulder Press (Dumbbell)3 Sets
8-12 Reps
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2B
Lat Pulldown (Neutral Grip)3 Sets
8-12 Reps
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3A
Abs Crunch (Weighted)3 Sets
8-20 Reps
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3B
Preacher Curl (EZ Bar)3 Sets
8-20 Reps
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3C
Overhead Tricep Extension (Cable)3 Sets
8-20 Reps
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3D
Upright Row (Cable)3 Sets
8-20 Reps
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Day 6
1
Sprint6 Sets
-
-
2
Farmers Walk (Dumbbells)3 Sets
1 mins
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3A
Incline Curl (Dumbbell)3 Sets
8-20 Reps
-
3B
Skull Crusher (Dumbbell)3 Sets
8-20 Reps
-
3C
Lateral Raise (Dumbbell)3 Sets
8-20 Reps
-
3D
Hanging Leg Raise (Weighted)3 Sets
8-20 Reps
-
4A
Wrist Curls3 Sets
8-20 Reps
-
4B
Reverse Wrist Curl (Dumbbell)3 Sets
8-20 Reps
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