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 EditedSep 30, 2025 09:37
Summary
Unlock your athletic potential with the Explosive Athlete 6 Day Program, a comprehensive 18-week training plan designed to enhance your explosive power and overall athleticism. With six days of intense workouts each week, you'll engage in a variety of bodyweight and barbell exercises, including high object touches, broad jumps, and deficit deadlifts, all tailored to build strength and speed. This program is perfect for those ready to push their limits and achieve peak performance, utilizing a full gym setup for maximum effectiveness. Get ready to transform your training and elevate your game!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.6%
Quadriceps
8.2%
Glutes
7.7%
Hamstrings
7.2%
Triceps
7%
Forearms
7%
Other
6.6%
Lats
6.5%
Front Delts
6.4%
Rear Delts
6.4%
Middle Delts
5.7%
Biceps
4.8%
Abs
4.7%
Calves
3.1%
Lower Back
2.5%
Olympic
2%
Adductors
1.5%
Chest
0.9%
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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
Snatch Deadlift
4
8-12 reps
-
5
Hack Squat
4
8-12 reps
-
6A
Seated Hamstring Curl
3
12-20 reps
-
6B
Hip Adductor (Machine)
3
12-20 reps
-
6C
Straight Leg Calf Raise
3
12-20 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
Snatch Deadlift
4
8-12 reps
-
5
Hack Squat
4
8-12 reps
-
6A
Seated Hamstring Curl
3
12-20 reps
-
6B
Hip Adductor (Machine)
3
12-20 reps
-
6C
Straight Leg Calf Raise
3
12-20 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
Snatch Deadlift
4
8-12 reps
-
5
Hack Squat
4
8-12 reps
-
6A
Seated Hamstring Curl
3
12-20 reps
-
6B
Hip Adductor (Machine)
3
12-20 reps
-
6C
Straight Leg Calf Raise
3
12-20 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
Snatch Deadlift
4
8-12 reps
-
5
Hack Squat
4
8-12 reps
-
6A
Seated Hamstring Curl
3
12-20 reps
-
6B
Hip Adductor (Machine)
3
12-20 reps
-
6C
Straight Leg Calf Raise
3
12-20 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
Snatch Deadlift
4
8-12 reps
-
5
Hack Squat
4
8-12 reps
-
6A
Seated Hamstring Curl
3
12-20 reps
-
6B
Hip Adductor (Machine)
3
12-20 reps
-
6C
Straight Leg Calf Raise
3
12-20 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
Snatch Deadlift
4
8-12 reps
-
5
Hack Squat
4
8-12 reps
-
6A
Seated Hamstring Curl
3
12-20 reps
-
6B
Hip Adductor (Machine)
3
12-20 reps
-
6C
Straight Leg Calf Raise
3
12-20 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
Snatch Deadlift
4
8-12 reps
-
5
Hack Squat
4
8-12 reps
-
6A
Seated Hamstring Curl
3
12-20 reps
-
6B
Hip Adductor (Machine)
3
12-20 reps
-
6C
Straight Leg Calf Raise
3
12-20 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
Snatch Deadlift
4
8-12 reps
-
5
Hack Squat
4
8-12 reps
-
6A
Seated Hamstring Curl
3
12-20 reps
-
6B
Hip Adductor (Machine)
3
12-20 reps
-
6C
Straight Leg Calf Raise
3
12-20 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
Snatch Deadlift
4
8-12 reps
-
5
Hack Squat
4
8-12 reps
-
6A
Seated Hamstring Curl
3
12-20 reps
-
6B
Hip Adductor (Machine)
3
12-20 reps
-
6C
Straight Leg Calf Raise
3
12-20 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
Snatch Deadlift
4
8-12 reps
-
5
Hack Squat
4
8-12 reps
-
6A
Seated Hamstring Curl
3
12-20 reps
-
6B
Hip Adductor (Machine)
3
12-20 reps
-
6C
Straight Leg Calf Raise
3
12-20 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
Snatch Deadlift
4
8-12 reps
-
5
Hack Squat
4
8-12 reps
-
6A
Seated Hamstring Curl
3
12-20 reps
-
6B
Hip Adductor (Machine)
3
12-20 reps
-
6C
Straight Leg Calf Raise
3
12-20 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
Snatch Deadlift
4
8-12 reps
-
5
Hack Squat
4
8-12 reps
-
6A
Seated Hamstring Curl
3
12-20 reps
-
6B
Hip Adductor (Machine)
3
12-20 reps
-
6C
Straight Leg Calf Raise
3
12-20 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
Snatch Deadlift
4
8-12 reps
-
5
Hack Squat
4
8-12 reps
-
6A
Seated Hamstring Curl
3
12-20 reps
-
6B
Hip Adductor (Machine)
3
12-20 reps
-
6C
Straight Leg Calf Raise
3
12-20 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
Snatch Deadlift
4
8-12 reps
-
5
Hack Squat
4
8-12 reps
-
6A
Seated Hamstring Curl
3
12-20 reps
-
6B
Hip Adductor (Machine)
3
12-20 reps
-
6C
Straight Leg Calf Raise
3
12-20 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
Snatch Deadlift
4
8-12 reps
-
5
Hack Squat
4
8-12 reps
-
6A
Seated Hamstring Curl
3
12-20 reps
-
6B
Hip Adductor (Machine)
3
12-20 reps
-
6C
Straight Leg Calf Raise
3
12-20 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
Snatch Deadlift
4
8-12 reps
-
5
Hack Squat
4
8-12 reps
-
6A
Seated Hamstring Curl
3
12-20 reps
-
6B
Hip Adductor (Machine)
3
12-20 reps
-
6C
Straight Leg Calf Raise
3
12-20 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
Snatch Deadlift
4
8-12 reps
-
5
Hack Squat
4
8-12 reps
-
6A
Seated Hamstring Curl
3
12-20 reps
-
6B
Hip Adductor (Machine)
3
12-20 reps
-
6C
Straight Leg Calf Raise
3
12-20 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
Snatch Deadlift
4
8-12 reps
-
5
Hack Squat
4
8-12 reps
-
6A
Seated Hamstring Curl
3
12-20 reps
-
6B
Hip Adductor (Machine)
3
12-20 reps
-
6C
Straight Leg Calf Raise
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
4
8-12 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
4
8-12 reps
-
2A
Dip (Weighted)
3
10-15 reps
-
2B
Seated Row (Cable)
3
10-15 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Rear Delt Fly (Cable)
3
12-20 reps
-
4
Mile Run
1
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
4
8-12 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
4
8-12 reps
-
2A
Dip (Weighted)
3
10-15 reps
-
2B
Seated Row (Cable)
3
10-15 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Rear Delt Fly (Cable)
3
12-20 reps
-
4
Mile Run
1
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
4
8-12 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
4
8-12 reps
-
2A
Dip (Weighted)
3
10-15 reps
-
2B
Seated Row (Cable)
3
10-15 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Rear Delt Fly (Cable)
3
12-20 reps
-
4
Mile Run
1
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
4
8-12 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
4
8-12 reps
-
2A
Dip (Weighted)
3
10-15 reps
-
2B
Seated Row (Cable)
3
10-15 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Rear Delt Fly (Cable)
3
12-20 reps
-
4
Mile Run
1
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
4
8-12 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
4
8-12 reps
-
2A
Dip (Weighted)
3
10-15 reps
-
2B
Seated Row (Cable)
3
10-15 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Rear Delt Fly (Cable)
3
12-20 reps
-
4
Mile Run
1
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
4
8-12 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
4
8-12 reps
-
2A
Dip (Weighted)
3
10-15 reps
-
2B
Seated Row (Cable)
3
10-15 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Rear Delt Fly (Cable)
3
12-20 reps
-
4
Mile Run
1
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
4
8-12 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
4
8-12 reps
-
2A
Dip (Weighted)
3
10-15 reps
-
2B
Seated Row (Cable)
3
10-15 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Rear Delt Fly (Cable)
3
12-20 reps
-
4
Mile Run
1
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
4
8-12 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
4
8-12 reps
-
2A
Dip (Weighted)
3
10-15 reps
-
2B
Seated Row (Cable)
3
10-15 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Rear Delt Fly (Cable)
3
12-20 reps
-
4
Mile Run
1
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
4
8-12 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
4
8-12 reps
-
2A
Dip (Weighted)
3
10-15 reps
-
2B
Seated Row (Cable)
3
10-15 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Rear Delt Fly (Cable)
3
12-20 reps
-
4
Mile Run
1
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
4
8-12 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
4
8-12 reps
-
2A
Dip (Weighted)
3
10-15 reps
-
2B
Seated Row (Cable)
3
10-15 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Rear Delt Fly (Cable)
3
12-20 reps
-
4
Mile Run
1
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
4
8-12 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
4
8-12 reps
-
2A
Dip (Weighted)
3
10-15 reps
-
2B
Seated Row (Cable)
3
10-15 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Rear Delt Fly (Cable)
3
12-20 reps
-
4
Mile Run
1
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
4
8-12 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
4
8-12 reps
-
2A
Dip (Weighted)
3
10-15 reps
-
2B
Seated Row (Cable)
3
10-15 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Rear Delt Fly (Cable)
3
12-20 reps
-
4
Mile Run
1
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
4
8-12 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
4
8-12 reps
-
2A
Dip (Weighted)
3
10-15 reps
-
2B
Seated Row (Cable)
3
10-15 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Rear Delt Fly (Cable)
3
12-20 reps
-
4
Mile Run
1
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
4
8-12 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
4
8-12 reps
-
2A
Dip (Weighted)
3
10-15 reps
-
2B
Seated Row (Cable)
3
10-15 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Rear Delt Fly (Cable)
3
12-20 reps
-
4
Mile Run
1
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
4
8-12 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
4
8-12 reps
-
2A
Dip (Weighted)
3
10-15 reps
-
2B
Seated Row (Cable)
3
10-15 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Rear Delt Fly (Cable)
3
12-20 reps
-
4
Mile Run
1
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
4
8-12 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
4
8-12 reps
-
2A
Dip (Weighted)
3
10-15 reps
-
2B
Seated Row (Cable)
3
10-15 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Rear Delt Fly (Cable)
3
12-20 reps
-
4
Mile Run
1
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
4
8-12 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
4
8-12 reps
-
2A
Dip (Weighted)
3
10-15 reps
-
2B
Seated Row (Cable)
3
10-15 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Rear Delt Fly (Cable)
3
12-20 reps
-
4
Mile Run
1
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
4
8-12 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
4
8-12 reps
-
2A
Dip (Weighted)
3
10-15 reps
-
2B
Seated Row (Cable)
3
10-15 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Rear Delt Fly (Cable)
3
12-20 reps
-
4
Mile Run
1
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Suitcase Walk (Dumbbell)
3
1 mins
-
3A
Lateral Raise (Dumbbell)
3
10-15 reps
-
3B
Incline Curl (Dumbbell)
3
10-15 reps
-
3C
Skull Crusher (Dumbbell)
3
10-15 reps
-
4A
Hanging Leg Raise (Weighted)
3
12-20 reps
-
4B
Rear Delt Fly (Machine)
3
12-20 reps
-
5A
Wrist Curls
3
15-30 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Suitcase Walk (Dumbbell)
3
1 mins
-
3A
Lateral Raise (Dumbbell)
3
10-15 reps
-
3B
Incline Curl (Dumbbell)
3
10-15 reps
-
3C
Skull Crusher (Dumbbell)
3
10-15 reps
-
4A
Hanging Leg Raise (Weighted)
3
12-20 reps
-
4B
Rear Delt Fly (Machine)
3
12-20 reps
-
5A
Wrist Curls
3
15-30 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Suitcase Walk (Dumbbell)
3
1 mins
-
3A
Lateral Raise (Dumbbell)
3
10-15 reps
-
3B
Incline Curl (Dumbbell)
3
10-15 reps
-
3C
Skull Crusher (Dumbbell)
3
10-15 reps
-
4A
Hanging Leg Raise (Weighted)
3
12-20 reps
-
4B
Rear Delt Fly (Machine)
3
12-20 reps
-
5A
Wrist Curls
3
15-30 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Suitcase Walk (Dumbbell)
3
1 mins
-
3A
Lateral Raise (Dumbbell)
3
10-15 reps
-
3B
Incline Curl (Dumbbell)
3
10-15 reps
-
3C
Skull Crusher (Dumbbell)
3
10-15 reps
-
4A
Hanging Leg Raise (Weighted)
3
12-20 reps
-
4B
Rear Delt Fly (Machine)
3
12-20 reps
-
5A
Wrist Curls
3
15-30 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Suitcase Walk (Dumbbell)
3
1 mins
-
3A
Lateral Raise (Dumbbell)
3
10-15 reps
-
3B
Incline Curl (Dumbbell)
3
10-15 reps
-
3C
Skull Crusher (Dumbbell)
3
10-15 reps
-
4A
Hanging Leg Raise (Weighted)
3
12-20 reps
-
4B
Rear Delt Fly (Machine)
3
12-20 reps
-
5A
Wrist Curls
3
15-30 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Suitcase Walk (Dumbbell)
3
1 mins
-
3A
Lateral Raise (Dumbbell)
3
10-15 reps
-
3B
Incline Curl (Dumbbell)
3
10-15 reps
-
3C
Skull Crusher (Dumbbell)
3
10-15 reps
-
4A
Hanging Leg Raise (Weighted)
3
12-20 reps
-
4B
Rear Delt Fly (Machine)
3
12-20 reps
-
5A
Wrist Curls
3
15-30 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Suitcase Walk (Dumbbell)
3
1 mins
-
3A
Lateral Raise (Dumbbell)
3
10-15 reps
-
3B
Incline Curl (Dumbbell)
3
10-15 reps
-
3C
Skull Crusher (Dumbbell)
3
10-15 reps
-
4A
Hanging Leg Raise (Weighted)
3
12-20 reps
-
4B
Rear Delt Fly (Machine)
3
12-20 reps
-
5A
Wrist Curls
3
15-30 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Suitcase Walk (Dumbbell)
3
1 mins
-
3A
Lateral Raise (Dumbbell)
3
10-15 reps
-
3B
Incline Curl (Dumbbell)
3
10-15 reps
-
3C
Skull Crusher (Dumbbell)
3
10-15 reps
-
4A
Hanging Leg Raise (Weighted)
3
12-20 reps
-
4B
Rear Delt Fly (Machine)
3
12-20 reps
-
5A
Wrist Curls
3
15-30 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Suitcase Walk (Dumbbell)
3
1 mins
-
3A
Lateral Raise (Dumbbell)
3
10-15 reps
-
3B
Incline Curl (Dumbbell)
3
10-15 reps
-
3C
Skull Crusher (Dumbbell)
3
10-15 reps
-
4A
Hanging Leg Raise (Weighted)
3
12-20 reps
-
4B
Rear Delt Fly (Machine)
3
12-20 reps
-
5A
Wrist Curls
3
15-30 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Suitcase Walk (Dumbbell)
3
1 mins
-
3A
Lateral Raise (Dumbbell)
3
10-15 reps
-
3B
Incline Curl (Dumbbell)
3
10-15 reps
-
3C
Skull Crusher (Dumbbell)
3
10-15 reps
-
4A
Hanging Leg Raise (Weighted)
3
12-20 reps
-
4B
Rear Delt Fly (Machine)
3
12-20 reps
-
5A
Wrist Curls
3
15-30 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Suitcase Walk (Dumbbell)
3
1 mins
-
3A
Lateral Raise (Dumbbell)
3
10-15 reps
-
3B
Incline Curl (Dumbbell)
3
10-15 reps
-
3C
Skull Crusher (Dumbbell)
3
10-15 reps
-
4A
Hanging Leg Raise (Weighted)
3
12-20 reps
-
4B
Rear Delt Fly (Machine)
3
12-20 reps
-
5A
Wrist Curls
3
15-30 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Suitcase Walk (Dumbbell)
3
1 mins
-
3A
Lateral Raise (Dumbbell)
3
10-15 reps
-
3B
Incline Curl (Dumbbell)
3
10-15 reps
-
3C
Skull Crusher (Dumbbell)
3
10-15 reps
-
4A
Hanging Leg Raise (Weighted)
3
12-20 reps
-
4B
Rear Delt Fly (Machine)
3
12-20 reps
-
5A
Wrist Curls
3
15-30 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Suitcase Walk (Dumbbell)
3
1 mins
-
3A
Lateral Raise (Dumbbell)
3
10-15 reps
-
3B
Incline Curl (Dumbbell)
3
10-15 reps
-
3C
Skull Crusher (Dumbbell)
3
10-15 reps
-
4A
Hanging Leg Raise (Weighted)
3
12-20 reps
-
4B
Rear Delt Fly (Machine)
3
12-20 reps
-
5A
Wrist Curls
3
15-30 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Suitcase Walk (Dumbbell)
3
1 mins
-
3A
Lateral Raise (Dumbbell)
3
10-15 reps
-
3B
Incline Curl (Dumbbell)
3
10-15 reps
-
3C
Skull Crusher (Dumbbell)
3
10-15 reps
-
4A
Hanging Leg Raise (Weighted)
3
12-20 reps
-
4B
Rear Delt Fly (Machine)
3
12-20 reps
-
5A
Wrist Curls
3
15-30 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Suitcase Walk (Dumbbell)
3
1 mins
-
3A
Lateral Raise (Dumbbell)
3
10-15 reps
-
3B
Incline Curl (Dumbbell)
3
10-15 reps
-
3C
Skull Crusher (Dumbbell)
3
10-15 reps
-
4A
Hanging Leg Raise (Weighted)
3
12-20 reps
-
4B
Rear Delt Fly (Machine)
3
12-20 reps
-
5A
Wrist Curls
3
15-30 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Suitcase Walk (Dumbbell)
3
1 mins
-
3A
Lateral Raise (Dumbbell)
3
10-15 reps
-
3B
Incline Curl (Dumbbell)
3
10-15 reps
-
3C
Skull Crusher (Dumbbell)
3
10-15 reps
-
4A
Hanging Leg Raise (Weighted)
3
12-20 reps
-
4B
Rear Delt Fly (Machine)
3
12-20 reps
-
5A
Wrist Curls
3
15-30 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Suitcase Walk (Dumbbell)
3
1 mins
-
3A
Lateral Raise (Dumbbell)
3
10-15 reps
-
3B
Incline Curl (Dumbbell)
3
10-15 reps
-
3C
Skull Crusher (Dumbbell)
3
10-15 reps
-
4A
Hanging Leg Raise (Weighted)
3
12-20 reps
-
4B
Rear Delt Fly (Machine)
3
12-20 reps
-
5A
Wrist Curls
3
15-30 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Suitcase Walk (Dumbbell)
3
1 mins
-
3A
Lateral Raise (Dumbbell)
3
10-15 reps
-
3B
Incline Curl (Dumbbell)
3
10-15 reps
-
3C
Skull Crusher (Dumbbell)
3
10-15 reps
-
4A
Hanging Leg Raise (Weighted)
3
12-20 reps
-
4B
Rear Delt Fly (Machine)
3
12-20 reps
-
5A
Wrist Curls
3
15-30 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15-30 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
Split Squat (Smith Machine)
4
8-12 reps
-
5
Romanian Deadlift (Barbell)
4
8-12 reps
-
6A
Glute Kickback
3
12-20 reps
-
6B
Leg Extension
3
12-20 reps
-
6C
Straight Leg Calf Raise
3
12-20 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
Split Squat (Smith Machine)
4
8-12 reps
-
5
Romanian Deadlift (Barbell)
4
8-12 reps
-
6A
Glute Kickback
3
12-20 reps
-
6B
Leg Extension
3
12-20 reps
-
6C
Straight Leg Calf Raise
3
12-20 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
Split Squat (Smith Machine)
4
8-12 reps
-
5
Romanian Deadlift (Barbell)
4
8-12 reps
-
6A
Glute Kickback
3
12-20 reps
-
6B
Leg Extension
3
12-20 reps
-
6C
Straight Leg Calf Raise
3
12-20 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
Split Squat (Smith Machine)
4
8-12 reps
-
5
Romanian Deadlift (Barbell)
4
8-12 reps
-
6A
Glute Kickback
3
12-20 reps
-
6B
Leg Extension
3
12-20 reps
-
6C
Straight Leg Calf Raise
3
12-20 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
Split Squat (Smith Machine)
4
8-12 reps
-
5
Romanian Deadlift (Barbell)
4
8-12 reps
-
6A
Glute Kickback
3
12-20 reps
-
6B
Leg Extension
3
12-20 reps
-
6C
Straight Leg Calf Raise
3
12-20 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
Split Squat (Smith Machine)
4
8-12 reps
-
5
Romanian Deadlift (Barbell)
4
8-12 reps
-
6A
Glute Kickback
3
12-20 reps
-
6B
Leg Extension
3
12-20 reps
-
6C
Straight Leg Calf Raise
3
12-20 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
Split Squat (Smith Machine)
4
8-12 reps
-
5
Romanian Deadlift (Barbell)
4
8-12 reps
-
6A
Glute Kickback
3
12-20 reps
-
6B
Leg Extension
3
12-20 reps
-
6C
Straight Leg Calf Raise
3
12-20 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
Split Squat (Smith Machine)
4
8-12 reps
-
5
Romanian Deadlift (Barbell)
4
8-12 reps
-
6A
Glute Kickback
3
12-20 reps
-
6B
Leg Extension
3
12-20 reps
-
6C
Straight Leg Calf Raise
3
12-20 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
Split Squat (Smith Machine)
4
8-12 reps
-
5
Romanian Deadlift (Barbell)
4
8-12 reps
-
6A
Glute Kickback
3
12-20 reps
-
6B
Leg Extension
3
12-20 reps
-
6C
Straight Leg Calf Raise
3
12-20 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
Split Squat (Smith Machine)
4
8-12 reps
-
5
Romanian Deadlift (Barbell)
4
8-12 reps
-
6A
Glute Kickback
3
12-20 reps
-
6B
Leg Extension
3
12-20 reps
-
6C
Straight Leg Calf Raise
3
12-20 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
Split Squat (Smith Machine)
4
8-12 reps
-
5
Romanian Deadlift (Barbell)
4
8-12 reps
-
6A
Glute Kickback
3
12-20 reps
-
6B
Leg Extension
3
12-20 reps
-
6C
Straight Leg Calf Raise
3
12-20 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
Split Squat (Smith Machine)
4
8-12 reps
-
5
Romanian Deadlift (Barbell)
4
8-12 reps
-
6A
Glute Kickback
3
12-20 reps
-
6B
Leg Extension
3
12-20 reps
-
6C
Straight Leg Calf Raise
3
12-20 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
Split Squat (Smith Machine)
4
8-12 reps
-
5
Romanian Deadlift (Barbell)
4
8-12 reps
-
6A
Glute Kickback
3
12-20 reps
-
6B
Leg Extension
3
12-20 reps
-
6C
Straight Leg Calf Raise
3
12-20 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
Split Squat (Smith Machine)
4
8-12 reps
-
5
Romanian Deadlift (Barbell)
4
8-12 reps
-
6A
Glute Kickback
3
12-20 reps
-
6B
Leg Extension
3
12-20 reps
-
6C
Straight Leg Calf Raise
3
12-20 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
Split Squat (Smith Machine)
4
8-12 reps
-
5
Romanian Deadlift (Barbell)
4
8-12 reps
-
6A
Glute Kickback
3
12-20 reps
-
6B
Leg Extension
3
12-20 reps
-
6C
Straight Leg Calf Raise
3
12-20 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
Split Squat (Smith Machine)
4
8-12 reps
-
5
Romanian Deadlift (Barbell)
4
8-12 reps
-
6A
Glute Kickback
3
12-20 reps
-
6B
Leg Extension
3
12-20 reps
-
6C
Straight Leg Calf Raise
3
12-20 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
Split Squat (Smith Machine)
4
8-12 reps
-
5
Romanian Deadlift (Barbell)
4
8-12 reps
-
6A
Glute Kickback
3
12-20 reps
-
6B
Leg Extension
3
12-20 reps
-
6C
Straight Leg Calf Raise
3
12-20 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
Split Squat (Smith Machine)
4
8-12 reps
-
5
Romanian Deadlift (Barbell)
4
8-12 reps
-
6A
Glute Kickback
3
12-20 reps
-
6B
Leg Extension
3
12-20 reps
-
6C
Straight Leg Calf Raise
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Behind-the-Neck Push Press
4
10-15 reps
-
1B
Behind-the-Neck Lat Pulldown
4
10-15 reps
-
2A
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2B
Barbell Row
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Rear Delt Fly (Cable)
3
12-20 reps
-
4
Mile Run
1
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Behind-the-Neck Push Press
4
10-15 reps
-
1B
Behind-the-Neck Lat Pulldown
4
10-15 reps
-
2A
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2B
Barbell Row
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Rear Delt Fly (Cable)
3
12-20 reps
-
4
Mile Run
1
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Behind-the-Neck Push Press
4
10-15 reps
-
1B
Behind-the-Neck Lat Pulldown
4
10-15 reps
-
2A
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2B
Barbell Row
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Rear Delt Fly (Cable)
3
12-20 reps
-
4
Mile Run
1
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Behind-the-Neck Push Press
4
10-15 reps
-
1B
Behind-the-Neck Lat Pulldown
4
10-15 reps
-
2A
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2B
Barbell Row
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Rear Delt Fly (Cable)
3
12-20 reps
-
4
Mile Run
1
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Behind-the-Neck Push Press
4
10-15 reps
-
1B
Behind-the-Neck Lat Pulldown
4
10-15 reps
-
2A
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2B
Barbell Row
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Rear Delt Fly (Cable)
3
12-20 reps
-
4
Mile Run
1
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Behind-the-Neck Push Press
4
10-15 reps
-
1B
Behind-the-Neck Lat Pulldown
4
10-15 reps
-
2A
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2B
Barbell Row
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Rear Delt Fly (Cable)
3
12-20 reps
-
4
Mile Run
1
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Behind-the-Neck Push Press
4
10-15 reps
-
1B
Behind-the-Neck Lat Pulldown
4
10-15 reps
-
2A
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2B
Barbell Row
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Rear Delt Fly (Cable)
3
12-20 reps
-
4
Mile Run
1
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Behind-the-Neck Push Press
4
10-15 reps
-
1B
Behind-the-Neck Lat Pulldown
4
10-15 reps
-
2A
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2B
Barbell Row
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Rear Delt Fly (Cable)
3
12-20 reps
-
4
Mile Run
1
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Behind-the-Neck Push Press
4
10-15 reps
-
1B
Behind-the-Neck Lat Pulldown
4
10-15 reps
-
2A
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2B
Barbell Row
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Rear Delt Fly (Cable)
3
12-20 reps
-
4
Mile Run
1
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Behind-the-Neck Push Press
4
10-15 reps
-
1B
Behind-the-Neck Lat Pulldown
4
10-15 reps
-
2A
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2B
Barbell Row
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Rear Delt Fly (Cable)
3
12-20 reps
-
4
Mile Run
1
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Behind-the-Neck Push Press
4
10-15 reps
-
1B
Behind-the-Neck Lat Pulldown
4
10-15 reps
-
2A
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2B
Barbell Row
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Rear Delt Fly (Cable)
3
12-20 reps
-
4
Mile Run
1
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Behind-the-Neck Push Press
4
10-15 reps
-
1B
Behind-the-Neck Lat Pulldown
4
10-15 reps
-
2A
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2B
Barbell Row
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Rear Delt Fly (Cable)
3
12-20 reps
-
4
Mile Run
1
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Behind-the-Neck Push Press
4
10-15 reps
-
1B
Behind-the-Neck Lat Pulldown
4
10-15 reps
-
2A
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2B
Barbell Row
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Rear Delt Fly (Cable)
3
12-20 reps
-
4
Mile Run
1
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Behind-the-Neck Push Press
4
10-15 reps
-
1B
Behind-the-Neck Lat Pulldown
4
10-15 reps
-
2A
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2B
Barbell Row
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Rear Delt Fly (Cable)
3
12-20 reps
-
4
Mile Run
1
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Behind-the-Neck Push Press
4
10-15 reps
-
1B
Behind-the-Neck Lat Pulldown
4
10-15 reps
-
2A
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2B
Barbell Row
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Rear Delt Fly (Cable)
3
12-20 reps
-
4
Mile Run
1
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Behind-the-Neck Push Press
4
10-15 reps
-
1B
Behind-the-Neck Lat Pulldown
4
10-15 reps
-
2A
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2B
Barbell Row
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Rear Delt Fly (Cable)
3
12-20 reps
-
4
Mile Run
1
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Behind-the-Neck Push Press
4
10-15 reps
-
1B
Behind-the-Neck Lat Pulldown
4
10-15 reps
-
2A
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2B
Barbell Row
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Rear Delt Fly (Cable)
3
12-20 reps
-
4
Mile Run
1
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Behind-the-Neck Push Press
4
10-15 reps
-
1B
Behind-the-Neck Lat Pulldown
4
10-15 reps
-
2A
Dumbbell Benchpress (Paused)
3
8-12 reps
-
2B
Barbell Row
3
8-12 reps
-
3A
Abs Crunch (Weighted)
3
12-20 reps
-
3B
Rear Delt Fly (Cable)
3
12-20 reps
-
4
Mile Run
1
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Farmers Walk (Dumbbells)
3
1 mins
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Upright Row (Cable)
3
10-15 reps
-
3C
Preacher Curl (EZ Bar)
3
10-15 reps
-
4A
Hanging Leg Raise (Weighted)
3
12-20 reps
-
4B
Rear Delt Fly (Machine)
3
12-20 reps
-
5A
Wrist Curls
3
15-30 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Farmers Walk (Dumbbells)
3
1 mins
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Upright Row (Cable)
3
10-15 reps
-
3C
Preacher Curl (EZ Bar)
3
10-15 reps
-
4A
Hanging Leg Raise (Weighted)
3
12-20 reps
-
4B
Rear Delt Fly (Machine)
3
12-20 reps
-
5A
Wrist Curls
3
15-30 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Farmers Walk (Dumbbells)
3
1 mins
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Upright Row (Cable)
3
10-15 reps
-
3C
Preacher Curl (EZ Bar)
3
10-15 reps
-
4A
Hanging Leg Raise (Weighted)
3
12-20 reps
-
4B
Rear Delt Fly (Machine)
3
12-20 reps
-
5A
Wrist Curls
3
15-30 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Farmers Walk (Dumbbells)
3
1 mins
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Upright Row (Cable)
3
10-15 reps
-
3C
Preacher Curl (EZ Bar)
3
10-15 reps
-
4A
Hanging Leg Raise (Weighted)
3
12-20 reps
-
4B
Rear Delt Fly (Machine)
3
12-20 reps
-
5A
Wrist Curls
3
15-30 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Farmers Walk (Dumbbells)
3
1 mins
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Upright Row (Cable)
3
10-15 reps
-
3C
Preacher Curl (EZ Bar)
3
10-15 reps
-
4A
Hanging Leg Raise (Weighted)
3
12-20 reps
-
4B
Rear Delt Fly (Machine)
3
12-20 reps
-
5A
Wrist Curls
3
15-30 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Farmers Walk (Dumbbells)
3
1 mins
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Upright Row (Cable)
3
10-15 reps
-
3C
Preacher Curl (EZ Bar)
3
10-15 reps
-
4A
Hanging Leg Raise (Weighted)
3
12-20 reps
-
4B
Rear Delt Fly (Machine)
3
12-20 reps
-
5A
Wrist Curls
3
15-30 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Farmers Walk (Dumbbells)
3
1 mins
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Upright Row (Cable)
3
10-15 reps
-
3C
Preacher Curl (EZ Bar)
3
10-15 reps
-
4A
Hanging Leg Raise (Weighted)
3
12-20 reps
-
4B
Rear Delt Fly (Machine)
3
12-20 reps
-
5A
Wrist Curls
3
15-30 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Farmers Walk (Dumbbells)
3
1 mins
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Upright Row (Cable)
3
10-15 reps
-
3C
Preacher Curl (EZ Bar)
3
10-15 reps
-
4A
Hanging Leg Raise (Weighted)
3
12-20 reps
-
4B
Rear Delt Fly (Machine)
3
12-20 reps
-
5A
Wrist Curls
3
15-30 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Farmers Walk (Dumbbells)
3
1 mins
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Upright Row (Cable)
3
10-15 reps
-
3C
Preacher Curl (EZ Bar)
3
10-15 reps
-
4A
Hanging Leg Raise (Weighted)
3
12-20 reps
-
4B
Rear Delt Fly (Machine)
3
12-20 reps
-
5A
Wrist Curls
3
15-30 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Farmers Walk (Dumbbells)
3
1 mins
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Upright Row (Cable)
3
10-15 reps
-
3C
Preacher Curl (EZ Bar)
3
10-15 reps
-
4A
Hanging Leg Raise (Weighted)
3
12-20 reps
-
4B
Rear Delt Fly (Machine)
3
12-20 reps
-
5A
Wrist Curls
3
15-30 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Farmers Walk (Dumbbells)
3
1 mins
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Upright Row (Cable)
3
10-15 reps
-
3C
Preacher Curl (EZ Bar)
3
10-15 reps
-
4A
Hanging Leg Raise (Weighted)
3
12-20 reps
-
4B
Rear Delt Fly (Machine)
3
12-20 reps
-
5A
Wrist Curls
3
15-30 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Farmers Walk (Dumbbells)
3
1 mins
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Upright Row (Cable)
3
10-15 reps
-
3C
Preacher Curl (EZ Bar)
3
10-15 reps
-
4A
Hanging Leg Raise (Weighted)
3
12-20 reps
-
4B
Rear Delt Fly (Machine)
3
12-20 reps
-
5A
Wrist Curls
3
15-30 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Farmers Walk (Dumbbells)
3
1 mins
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Upright Row (Cable)
3
10-15 reps
-
3C
Preacher Curl (EZ Bar)
3
10-15 reps
-
4A
Hanging Leg Raise (Weighted)
3
12-20 reps
-
4B
Rear Delt Fly (Machine)
3
12-20 reps
-
5A
Wrist Curls
3
15-30 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Farmers Walk (Dumbbells)
3
1 mins
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Upright Row (Cable)
3
10-15 reps
-
3C
Preacher Curl (EZ Bar)
3
10-15 reps
-
4A
Hanging Leg Raise (Weighted)
3
12-20 reps
-
4B
Rear Delt Fly (Machine)
3
12-20 reps
-
5A
Wrist Curls
3
15-30 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Farmers Walk (Dumbbells)
3
1 mins
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Upright Row (Cable)
3
10-15 reps
-
3C
Preacher Curl (EZ Bar)
3
10-15 reps
-
4A
Hanging Leg Raise (Weighted)
3
12-20 reps
-
4B
Rear Delt Fly (Machine)
3
12-20 reps
-
5A
Wrist Curls
3
15-30 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Farmers Walk (Dumbbells)
3
1 mins
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Upright Row (Cable)
3
10-15 reps
-
3C
Preacher Curl (EZ Bar)
3
10-15 reps
-
4A
Hanging Leg Raise (Weighted)
3
12-20 reps
-
4B
Rear Delt Fly (Machine)
3
12-20 reps
-
5A
Wrist Curls
3
15-30 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Farmers Walk (Dumbbells)
3
1 mins
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Upright Row (Cable)
3
10-15 reps
-
3C
Preacher Curl (EZ Bar)
3
10-15 reps
-
4A
Hanging Leg Raise (Weighted)
3
12-20 reps
-
4B
Rear Delt Fly (Machine)
3
12-20 reps
-
5A
Wrist Curls
3
15-30 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
-
-
2
Farmers Walk (Dumbbells)
3
1 mins
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Upright Row (Cable)
3
10-15 reps
-
3C
Preacher Curl (EZ Bar)
3
10-15 reps
-
4A
Hanging Leg Raise (Weighted)
3
12-20 reps
-
4B
Rear Delt Fly (Machine)
3
12-20 reps
-
5A
Wrist Curls
3
15-30 reps
-
5B
Reverse Wrist Curl (Dumbbell)
3
15-30 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
Snatch Deadlift4 Sets
8-12 Reps
-
5
Hack Squat4 Sets
8-12 Reps
-
6A
Seated Hamstring Curl3 Sets
12-20 Reps
-
6B
Hip Adductor (Machine)3 Sets
12-20 Reps
-
6C
Straight Leg Calf Raise3 Sets
12-20 Reps
-
Day 2
1A
Seated Overhead Press (Barbell)4 Sets
8-12 Reps
-
1B
Pull-Up (Neutral Grip, Weighted)4 Sets
8-12 Reps
-
2A
Dip (Weighted)3 Sets
10-15 Reps
-
2B
Seated Row (Cable)3 Sets
10-15 Reps
-
3A
Abs Crunch (Weighted)3 Sets
12-20 Reps
-
3B
Rear Delt Fly (Cable)3 Sets
12-20 Reps
-
4
Mile Run1 Set
@6
Day 3
1
Sprint6 Sets
-
-
2
Suitcase Walk (Dumbbell)3 Sets
1 mins
-
3A
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
-
3B
Incline Curl (Dumbbell)3 Sets
10-15 Reps
-
3C
Skull Crusher (Dumbbell)3 Sets
10-15 Reps
-
4A
Hanging Leg Raise (Weighted)3 Sets
12-20 Reps
-
4B
Rear Delt Fly (Machine)3 Sets
12-20 Reps
-
5A
Wrist Curls3 Sets
15-30 Reps
-
5B
Reverse Wrist Curl (Dumbbell)3 Sets
15-30 Reps
-
Day 4
1
Depth Jump1 Set
5-30 Reps
-
2
Trap Bar Jumps5 Sets
2-3 Reps
-
3
Dumbbell Pogo Jumps3 Sets
10-20 Reps
-
4
Split Squat (Smith Machine)4 Sets
8-12 Reps
-
5
Romanian Deadlift (Barbell)4 Sets
8-12 Reps
-
6A
Glute Kickback3 Sets
12-20 Reps
-
6B
Leg Extension3 Sets
12-20 Reps
-
6C
Straight Leg Calf Raise3 Sets
12-20 Reps
-
Day 6
1
Sprint6 Sets
-
-
2
Farmers Walk (Dumbbells)3 Sets
1 mins
-
3A
Overhead Tricep Extension (Cable)3 Sets
10-15 Reps
-
3B
Upright Row (Cable)3 Sets
10-15 Reps
-
3C
Preacher Curl (EZ Bar)3 Sets
10-15 Reps
-
4A
Hanging Leg Raise (Weighted)3 Sets
12-20 Reps
-
4B
Rear Delt Fly (Machine)3 Sets
12-20 Reps
-
5A
Wrist Curls3 Sets
15-30 Reps
-
5B
Reverse Wrist Curl (Dumbbell)3 Sets
15-30 Reps
-
Day 5
1A
Behind-the-Neck Push Press4 Sets
10-15 Reps
-
1B
Behind-the-Neck Lat Pulldown4 Sets
10-15 Reps
-
2A
Dumbbell Benchpress (Paused)3 Sets
8-12 Reps
-
2B
Barbell Row3 Sets
8-12 Reps
-
3A
Abs Crunch (Weighted)3 Sets
12-20 Reps
-
3B
Rear Delt Fly (Cable)3 Sets
12-20 Reps
-
4
Mile Run1 Set
@6